Sunday, June 04, 2023

Standing in the shadows

This is the final book written by Peter Robinson RIP, as referenced here, and published posthumously. It is, of course, quite possible to read this book without knowing that fact, but should one be a student of English Literature, then there is an overlay that should be addressed. For example, a new character is added to the police team, DC William Collins; one could assume that he was being introduced so that he could appear in future books. Other recurring characters have certain developments that might be expected to be continued in the future, but of course these have been nipped in the bud. Most importantly, there are no final words for Det. Superintendent Banks - he does not die, like DCI Morse, nor retire like DI Rebus.

The only reference to Robinson's death is at the end of the book, in the 'About the Author' section: One of the world’s most popular and acclaimed writers, PETER ROBINSON was the bestselling, award-winning author of the DCI Banks series. He also wrote .... [emphases mine]The past tense tells one that Robinson is no longer with us, but does not hint that this book was published posthumously.

As with several of Robinson's books, this one is split between two time frames: 1980 and 2019. It isn't until very late in the book that the connection between the two is made. Thus for most of the book, one wonders where the 1980 thread is leading. It's quite an intriguing tale, but not too involved. Definitely a solid book, but not one of the top tier. Of course, I've only read it once, so my appreciation may deepen in the future.

I picked up one continuity error: Banks drives through Blackpool at one point. When answering a question about whether he had ever seen the Blackpool illuminations, Banks says "Once. Mostly we went to Skegness or Great Yarmouth, but one year we ventured further afield. I was about twelve, just at that age when I wanted to go off exploring by myself rather than trudging around with my parents." My reading of this is that Banks went to Blackpool once when he was twelve. The error is that in the earlier book 'Close to home', Banks and his friend Graham Marshall spent a week on holiday together with Banks' parents in Blackpool, when they were fourteen years old. That's one error that will never be corrected.

There's one amusing (to me) recollection of Banks after he inherits Ray Cabbot's record collection: Ray had owned quite a few of those [samplers], especially the excellent Island Records ones: Bumpers, Nice Enough to Eat and You Can All Join In, which still had its 14/6 price sticker on—a real bargain in those days, when LPs generally cost 32/6. They could come in their own row after “Z,” alphabetised by title. Banks picked out Bumpers, a double album with a bright yellow cover and a gigantic pair of orange and yellow trainers—or “bumpers”—on it and put the disc on. Traffic opened the album with “Every Mother’s Son.” Music while he worked. By the time Quintessence were belting out “Jesus, Buddha, Moses, Gauranga” (no Mohammed, Banks noticed) he was up to the “J’s and only going so slowly because every now and then he would take out an album and scan its cover art and track listings, indulging in a lot of nostalgia. I wrote about Bumpers several years ago.

For some reason, I can only read this book via the kindle application on my computer: I have not succeeded in downloading it to my Kindle reader. I think that this is because Amazon have changed formats; there are several files associated with this book, with the main one having the AZW extension. Copying all those files to the Kindle did not help. What did help was scrolling down to the final entry of the Kindle - archived files - where I found the book then actively downloaded it. So now the book is on the Kindle; I'll try later to remove the files that I copied. I'm having battery problems again with the Kindle so I can't do anymore at the moment.



This day in history:

Blog #Date TitleTags
36404/06/2011AftermathTV series, DCI Banks, Peter Robinson
36504/06/2011Human resources managementMBA, HRM
113904/06/2018Italy 2018 - PisaHoliday, Pisa, Italy
123004/06/2019Diet, part threeHealth
150604/06/2022Senecio walks up the rear garden stairsPersonal
150704/06/2022Italy 2022: Travelling low-costHoliday, Italy, Bari

Friday, June 02, 2023

Two extremes

As today is the first Friday after 1 June, the swimming pool opened today for 'health swimming' (it was opened a few times in the afternoon in the last few days). I didn't expect the water in the pool to be warm, but I certainly wasn't prepared for the ice bath that awaited me and my fellow swimmers. I doubt that the temperature was below 15°C, but it felt very cold! It took me a few lengths to get used to the cold, keeping my head out of the water at first. As this was my first swim of the year, my arm muscles weren't up to the task of swimming, so after 10 lengths I called it a day. After all, I'll be returning tomorrow, and each time the swimming gets easier. I didn't take my new headphones as I knew that I wouldn't be swimming for long.

Fast forward a few hours and the temperature outside is steadily rising. I am writing this at 16:15, and the temperature outside is only 41.2°C. I haven't been out since I returned from the pool at 9 am, and I don't know when I'll be going out again (to walk the dog).

People don't feel absolute temperatures, but rather comparative temperatures: if the water felt ice cold this morning when the air was only warm, I hate to think of what it feels like now to go from 41°C to 15°C. That certainly will cause thermal shock!



This day in history:

Blog #Date TitleTags
58602/06/2013My blood pressure may not be as high as previously suspectedHealth, Migraine, Blood pressure
113802/06/2018New chic shoesShoes
139302/06/2021My 'friends', the virusesHealth
150402/06/2022Senecio lives!Personal

Wednesday, May 31, 2023

Glucose (2)

Although I wrote yesterday that I had read only 40% of the book 'Glucose revolution' written by Jessie Inchauspé, it transpires that I had read about 80%. The book was bulked up by copious notes, referencing the literature that lies behind the science discussed in the chapters and written in a chatty style.

Some comments: like many books of this type, most (if not all) of the real life anecdotes are about people who succeeded in using the tips in order to lose weight and improve their health. One does not read about people who tried but failed (the winner's bias). A very important fact to remember is that everybody is different, and what works on person A may not work on person B. That said, there is an example of comparing the author to someone called Luna in the final section of the book, "You are special". I quote:

In 2019 I helped my friend Luna get fitted with a glucose monitor and recruited her for a very challenging experiment. First, we ate the exact same breakfast and lunch that didn’t spike us. Then, in the middle of the afternoon, I baked cookies, took ice cream out of the freezer, and asked her to eat them at the same time as I did. What happened was mind-blowing. A humongous spike for me, barely a spike for her. Neither of us exercised for two hours before or two hours after eating, and no vinegar was consumed. You may be wondering what the heck is going on. Why did the cookies and ice cream shoot my glucose levels through the roof but not hers? This wasn’t a fluke or an isolated experiment. Starting in 2015, research teams around the world have found the same peculiar result: the same food can create different responses depending on the person.

One important insight from the book that food manufacturers try to suppress: not all calories are equal. Taking the example of glucose and fructose (the components of table sugar), they have the same calorific content. Glucose has a higher glycemic index than fructose, but fructose can cause nonalcoholic fatty liver disease because glucose is metabolised everywhere, but fructose is metabolised only in the liver.

The science behind the 'vinegar hack' is that acetic acid slows down the action of the enzyme alpha amylase that converts starch into glucose. As a result, sugar and starch are transformed into glucose more slowly, and the glucose hits our system more softly. You may recall from hack 1, “Eat foods in the right order,” that fiber also has this effect on alpha-amylase, which is one of the reasons fiber helps flatten our glucose curves, too. But not only that: the acetic acid gets into the bloodstream and from there to muscles, and apparently encourages our muscles to make glycogen faster than they usually would, which in turn leads to more efficient uptake of glucose. These two factors—glucose being released into the body more slowly and our muscles uptaking it more quickly—mean that there is less free-flowing glucose present, so less of a glucose spike.

Inchauspé writes that lemon juice does not have the same effect because it contains citric acid, not acetic acid (hack 7). But an academic paper* states in its abstract that Citric acid had the lowest IC50 values for values for α-amylase and α-glucosidase activities 0.64±0.04 μM/mL and 8.95±0.05 μM/mL, respectively, and thus exhibited the strongest antidiabetic effect. Mulberry fruit vinegar containing the highest content of total organic acid (111.02±1.50 mg/mL) showed the strongest digestive enzyme inhibitory impact. A minor quibble.

The first things that I do when getting up in the morning are urinating (not that there's much left after the night time evacuations), measuring blood pressure and taking medication. Today I added another step: drinking a glass of cold water in which I had dissolved a teaspoon of vinegar. I know that the vinegar hack says to drink a glass with a tablespoon of vinegar, but it's also recommended to start with a little vinegar and work one's way up to a full tablespoon. Surprisingly, the taste was quite refreshing - cold water with a 'tang'. Trees grow from acorns.

I was at the health food shop earlier this morning and amongst other things, I bought almond milk instead of oat milk. The former has 22 calories / 100 ml whereas the latter has 54 calories / 100 ml. I drink about 3 litres of 'milk' a week, meaning that I will save approximately 960 calories a week. This is the equivalent of one full meal: not much, but better than nothing. It all adds up. The almond milk has about 67 mg/100ml potassium whereas oat milk has 389 mg/100ml! It seems that the decision to drink oat milk was taken when I was not in my right mind - it would have been better to drink real milk!

The final hack that I am going to put into practice immediately is taking a post-prandial walk: if we contract our muscles as the glucose moves from our intestine to our bloodstream, our mitochondria have a higher burning capacity. They aren’t overwhelmed as quickly—they are thrilled to use the extra glucose to make ATP to fuel our working muscles. In other words, walking after eating lowers the glycemic index of whatever one has eaten.

Final words from author Jessie Inchauspé: Now you know the amazing combo for snacking on something sweet without incurring a big glucose spike in your body: vinegar before, exercise after.

(*) Noh, Y. H., Lee, D. B., Lee, Y. W. and Pyo, Y. H. (2020): "In Vitro Inhibitory Effects of Organic Acids Identified in Commercial Vinegars on α-Amylase and α-Glucosidase", Preventive Nutrition and Food Science, 25(3), p.319.



This day in history:

Blog #Date TitleTags
25131/05/2010Another month comes to an endMBA, Business novel, Steeleye Span, Eliyahu Goldratt
103731/05/2017The music room (2)Musical instruments
122931/05/2019My life in ruinsFilms, Athens, Greece

Tuesday, May 30, 2023

Glucose

Today's reading matter is "Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar" by Jessie Inchauspe. I'm about 40% of the way through the book and finding it most interesting, especially when considering the glucose and Hemo A1C results in my last blood test. I wonder what trained dieticians and doctors think about this book.

Insights so far:
* Eat food in the correct order, i.e. fiber first, protein and fat second, with starches and sugars last. Doing so will reduce the glycemic index (or as the book puts it, the 'glucose spike').
* Drink a glass of water with a tablespoon of vinegar in it before eating something sweet. Vinegar curbs spikes, but doesn’t erase them. It will help if you add it to your diet—but it’s not a justification to eat more sugar, because on balance, that would make your diet worse than before.
* [A whole] apple is better for us than applesauce, which is better for us than apple juice.
* Oat milk tends to be the biggest spiker, because it contains more carbs than the other milks, as it’s made from grains, not nuts.

What am I going to do with my diet? First off, I've made an appointment for a dietician - in another six weeks. I'll replace the applesauce in my breakfast with yoghurt. My evening meal lately has been salad followed by ice cream: this is actually ok, as the vegetables mitigate the sugar in the ice cream. I don't know what to do about the oat milk. There's no mention of quinoa in the book, nor of pearl barley, so I don't know what to think about them.

I have several dietary problems and I am trying to find the optimum path through them. The most important - as far as I can see - is the potassium level, then the glucose. Of course, I have to eat foods that I am capable of eating. Today and tomorrow I'm not using erythritol as I'm having problems getting back to sleep in the middle of the night and I want to see whether the sugar alcohol is the cause.

I read the other day that black licorice reduces potassium levels, so it might be worth eating some licorice. My nephrologist noted in my first consultation with him that I had just started eating licorice; I stopped on his advice. But that was when we didn't know what was causing my high blood pressure, and now it might be beneficial.

I find it slightly ironic that 17 years ago today I wrote about fructose, a monosaccharide that this book considers to be an enemy, even if it has a low glycemic index.



This day in history:

Blog #Date TitleTags
3830/05/2006FructoseFood science, Jeff Duntemann
122830/05/2019Yet another new mobile phoneMobile phone

Sunday, May 28, 2023

Musical group (2)

We held our third rehearsal last night, working on some new songs. I have to admit that I am not very satisfied with these rehearsals, for several reasons: the other guitarist overplays, the material itself is not to my taste, the pace of the rehearsals is too slow - too much talking about points that seem to me to be less important whilst ignoring discussion of dynamics and similar - and finally, we don't finish until late. I got home last night at 11 pm; maybe it was because of the torrid weather, but I felt very hot in bed and couldn't sleep, until about 12:30 am when I had a lukeward shower. All the time, one or other of the songs that we had worked on was playing in my head. So this morning I don't feel too bright or sharp after less than six hours sleep.

We are due to appear at the swimming pool in about five weeks time, during one of the evening swims. I have no doubt that we will be ready by then, as long as people stop suggesting extra songs to play. We have a list of seven songs, to which one or two may be added - if we can agree what they are. One of the singers keeps on suggesting Motown songs that don't sound very good.

Possibly a keyboard player is going to join us, making the sound even thicker and reducing the aural space that I can carve out for myself. Whilst this will introduce more possibilities, I suspect that we won't take full advantage of them.



This day in history:

Blog #Date TitleTags
13428/05/2008Back painsProgramming, CPAP, dvd, Back pain
17428/05/2009Holy Grail, part 2Programming, Office automation
71328/05/2014Stinging nettle teaHealth
85828/05/2015Vinyl log 11 - 28 MayRichard Thompson, Vinyl log, Fairport Convention
103528/05/2017Sgt PepperBeatles

Monday, May 22, 2023

One month of Erythritol

Since I last wrote on this topic, another two weeks have passed and my body's reactions to erythritol is becoming more regular and less extreme. Primarily, I have reduced my intake somewhat: the first two cups of nettle tea are sweetened with powdered erythritol, and possibly one more cup of black tea is sweetened in the same manner. After that, I use the erythritol tablets that are both sweeter (because of the sucralose) and contain less erythritol. I haven't calculated my daily intake, but it should be something like 20 g/day.

My weight went down from 84.5 kg (07/04/23) to 82.3 kg (12/05/23): a loss of 2 kg in a month. Since then, however, my weight has been slowly increasing and on Friday it was 83.1 kg. Hopefully I can maintain this weight. 

My sleep has been much better, with no need to use sleeping pills after the first few problem nights, although the weekly band practices that finish at 11pm don't help. Yesterday I got up as usual at 5:30 am, after barely six hours of sleep (I found it difficult to fall asleep on Saturday night), but felt fully awake. This morning (or last night), I had eight hours of sleep, falling asleep almost immediately last night, but took some time to awake fully. Normally I'm wide awake as soon as I rise, so this morning was slightly anomalous.

My appetite - or rather, my need to snack - has been modified by the erythritol: I feel that the physical need has been separated from the psychological need, and now I find it easy not to snack. This is very interesting.

Although without connection to erythritol, I seem to have increased the distance I walk every day. Unfortunately, the walking rewards app has recognised this and has increased once again my daily target: it was originally 11,000 steps, then it increased to 11,300 and 11,600. Yesterday I saw that once again the target had increased to 11,900 steps. I've achieved this new target 10 times this month; on one day I walked 11,866 steps so I've really achieved the target 11 times - once every two days. But I doubt that most days I have sufficient spare time in order to walk enough to reach this target. Time will tell.

The results of the blood tests that I undertook a fortnight ago were so-so; my amateur eye sees that certain indicators of kidney problems are slightly high. My potassium level is also increasing. I have yet to hear back from the clinic, meaning that the professional view is that those indicators are not worrying, or possibly a result of my medications.



This day in history:

Blog #Date TitleTags
7722/05/2007Metadata and informationProgramming
71122/05/2014Back to the research proposal DBA
85622/05/2015Venice log 3 - RainingHoliday, Home movies, Venice, Italy
103222/05/2017Puzzle from the GuardianPuzzles
113622/05/2018Remembering the guitarPersonal

Thursday, May 18, 2023

Headphones sorted!

Whilst idly strolling though our local shopping mall, I thought that I would enter one of the mobile phone shops and see for future reference whether they had suitable headphones. Does it have a socket of a SD card? Yes. Does it play in stereo? Presumably. They had a few shelves' of headphones as pictured on the left - I could even choose the colour (black or beige; maybe there was another colour). I asked about returning the headphones if they were unsuitable; in a rather surly manner, I was told that there were no returns as the headphones are a 'sterile product'. The cost? Only 69 NIS, about $19, so even if they're no good, I'm not exactly out of pocket.

At home and looking for this product (hence the photo), I see that an Israeli website is selling these headphones for 109 NIS with another 29 NIS for delivery - twice the price!

I charged the headphones for an hour or two - at first I didn't see a LED that showed whether charging was still taking place, but later I saw it change to blue (fully charged) - then extracted the SD card from my previous set of headphones and inserted it into the new. I turned the headphones on; they want to pair via bluetooth. Another press of the same button and finally I can hear my songs in stereo and at a reasonable volume. Despite the fact that the box says 'intuitive controls', someone has a different idea of what 'intuitive' means. In a masterpiece of design, the 'next song' and 'increase volume' functions are on the same button; a long press moves the song on, whereas a short press increases the volume. The last set of headphones that I tried had opposite behaviour, where a long press would set the volume. At least, once I get to the correct song and a suitable volume, I won't have to touch these buttons again. 

So it seems that the headphone problem has been sorted!



This day in history:

Blog #Date TitleTags
85118/05/2015Florence log 4 - ICSE 2015DBA, Holiday, Florence, Italy
113418/05/2018A long term mystery solvedComputer
121818/05/2019Batsi (Greece 2)Holiday, Andros, Greece
121918/05/2019Chora (Greece 3)Holiday, Andros, Greece

Yes, four years since we were in Andros and eight since we were in Florence! I doubt that we will be going overseas this year.

Sunday, May 14, 2023

Musical group

About a month ago, someone posted a general call on the kibbutz internal web site asking for musicians who were interested in playing music together. As I felt it would be better to participate than sit on the side and quietly complain that I am not involved, I put my name forward. The topic heated up during the past week and last night the musical group held its first rehearsal.

The line up is: lead guitar, rhythm guitar (me), bass, drums and two vocalists - like the Jefferson Airplane or early Fairport Convention! I don't know who chose the repertoire as this is an odd amalgam of old Israeli rock tunes, Mediterranean soul songs and the Jackson Five! The list of songs is not fixed and may change in the future.

So last night, as I say, was the first rehearsal. I had worked on the songs in the morning, so I had a good idea of how to play them. I had some misgivings about one or two of the songs but fortunately the rehearsal went well and I didn't have to air anything. The only note of contention was regarding the second chord in the chorus of 'Blame it on the boogie' by the Jackson Five: the original set of chords that I found were in Eb where the second chord was a strange construct. Later on I found a different set with the second chord being BMaj7 that made a lot more sense. But the bassist thinks that the second chord is something else, basing his stand on this video; here it's Db7sus4, followed by Db. This chord contains the notes  Db Gb Ab Cb, or enharmonically C# F# G# B, or rearranged B F# G# C#, whereas the two guitarists are playing BMaj7 - B D# F# A#. Similar but not the same. The bassist's version lacks the planing of the guitarists' version, B -> C# -> D# (Eb); Db7sus4 to Db7 lacks real harmonic motion. As I am writing this, I am also having a WhatsApp conversation with the bassist: my last comment was about the (lack of) planing.

I don't think that I've ever played with another guitarist in such a setting and this is where my real problem lies. I tried as much as possible to get out of the way of the other guitarist, by playing on the off beats, using syncopation and generally playing in a different register (i.e. if the chord is that disputed BMaj7, he was generally playing the A shape barre chord at the second fret, so I would play the E shape barre chord at the seventh fret). My major criticism is that the other guitarist is playing too much: he's not leaving any room for the music to breathe. I'll have to try and find a diplomatic way of saying this.

I used my venerable SG copy guitar as this is very light as compared to the Washburn semi-acoustic. I discovered that the neck pickup doesn't work (probably a wiring fault) so my sound was very tinny and not what I wanted. Next time I'll take the Washburn. The other guitarist has a real Gibson SG!

The four songs that we worked on were recorded onto a mobile phone although I doubt that they will sound very good - too much drums and lead guitar.



This day in history:

Blog #Date TitleTags
24914/05/2010The Fourteenth of MaySteeleye Span, Fairport Convention, 1971
35914/05/2011Another database query in a background threadProgramming, Delphi, background thread
70714/05/2014Likert itemsDBA
84514/05/2015Serendipity strikes againDBA
84614/05/2015Traditional Yemenite pre-wedding ceremonyPersonal
84714/05/2015Florence log 0Holiday, Florence, Italy
113214/05/2018This day in historyFairport Convention
131714/05/2020John Martyn vs Dave EvansJohn and Beverley Martin, Dave Evans
150114/05/2022Today's weatherWeather

Saturday, May 13, 2023

More problems with headphones

Slightly over a month ago, I wrote about the headphones that only play in mono and don't retain the volume setting. I also wrote that I was ordering another pair of headphones, in the hope that the new set did not suffer from the same problems.

The other evening we received a telephone call on our landline from a shop in Bet Shemesh: it seems that they received a parcel intended for me. This was, of course, the new set of headphones. I had received no notification that the headphones had arrived because for some reason the vendor had only my landline number that can't accept messages sent by SMS. Once we got past those problems, I charged the headphones' battery, inserted the SD card and set off for a walk ... only to discover that these headphones suffer from exactly the same problems - mono and not saving the volume.

I realised that these two no name sets of headphones probably have the same internal mp3 circuitry, thus explaining why they suffer from the same problems. This morning, I set about the surprisingly difficult task of finding a new set of headphones that have a brand name, an sd card slot and are available. It took quite some time before I found these, designated the Bluedio H+ Turbine Wireless Bluetooth Headphones Mic 4.1 Stereo Micro TF Card FM. These cost about twice the price of the previous no-name headphones, so hopefully these will work properly. No one mentioned in any of the reviews that the headphones play only in mono.

I could order via Amazon, where they are priced at about $41 with $16 shipping charges, or via Ebay, at $58 with no shipping charges. This latter price simply reflects the selling price with the shipping charges hidden. I ordered from the Ebay vendor.

When I came to pay via PayPal, I discovered why the Bet Shemesh shop had only my landline number: this was part of the PayPal address. So I edited my contact details to include the more useful telephone number. These should arrive within another few weeks.



This day in history:

Blog #Date TitleTags
58313/05/2013Delicate truthJohn Le Carre
84413/05/2015Vinyl log 10 - 13 May Vinyl log
113113/05/2018Even more on Delphi 7/Hebrew/Win10Delphi, Unicode

Tuesday, May 09, 2023

Two weeks of Erythritol

Yesterday I had my regular three month appointment with the dental hygienist. In advance, I had printed for her a copy of a short paper (maybe it was just the abstract) in Hebrew about the beneficial effects of erythritol in the mouth, primarily the reduction of dental plaque and caries. We talked a little about this sugar alcohol before she got down to work. Her first remark was that there was a definite improvement in the state of my teeth since my last appointment. As I have not changed my daily routine regarding teeth cleaning (except for substituting a toothpaste sweetened with erythritol as opposed to one sweetened with sorbitol), I can only conclude that this improvement is due to two weeks' usage of erythritol! I didn't expect it to have such an immediate effect; I was thinking of using yesterday's visit as a control, to see how much improvement there is in the next three months. Normally I have to use chlorhexidine mouth washes for a week after each treatment (this provides a continued inhibitory effect on plaque formation for up to 14 hours. The effectiveness of chlorhexidine is documented in many controlled clinical trials showing a 50% to 60% decrease in plaque, a 30% to 45% reduction in gingivitis, and a reduction in the number of oral bacteria), but the hygienist said that there was no need this time. Way to go, erythritol.

Until recently, I have always been hungry - yes, I know, I live in a pampered Western society where almost no one suffers from malnutrion, so 'hungry' here does not mean real hunger - and as a result, my hourly cups of tea (during work hours) are always accompanied by a biscuit, a slice of bread or a piece of chocolate. I realised a few days ago that I ... am ... not ... hungry! I have ceased eating between meals, without any conscious effort. I attribute this to the erythritol; as I quoted in my second blog on the topic, [erythritol]  induces gut hormone secretions that modulate satiety to promote weight loss. Indeed: it might well be that my appetite has decreased due to the action of erythritol on the gut hormone controlling satiety (leptin). Not only am I not snacking, my weight has also decreased by 1 kg in two weeks!

It would thus seem then that erythritol is having a very beneficial effect on my body. On the other hand, I have been having problems sleeping in the past week; I haven't found any paper linking erythritol with sleep problems so this may be for other reasons. I normally wake up twice in the night, go to the toilet, come back to bed then fall asleep almost immediately. In the past week, I haven't been able to resume sleeping after the second visit. I noticed that the restless leg syndrome had come back to haunt me, making it very difficult to find a suitable position for my legs. I also noticed that the skin on my legs was very dry, causing me to scratch a great deal. These problems were dealt with easily, by taking a certain type of magnesium additive that includes both vitamin B6 and vitamin E; whilst I have been taking magnesium supplements, they were without these two extra ingredients that contribute much to reducing the RLS. Skin cream took care of the dry skin. I've also started taking vitamin E capsules; these are supposed to improve the state of my skin. Not being able to fall asleep has caused me to become very tired over the past few days: it's just as well that I don't have to operate any machinery.

I have just seen my GP, who whilst impressed with the various improvements, is willing to consider that there might be a link between erythritol and sleep: I had looked at a paper that showed a link between glucose levels and sleep problems. It might be that the increase in satiety is causing lower blood glucose levels that the brain's feedback mechanism is used to and so glucose may be released, in spite of everything else, and this glucose may be causing the sleep problem. 

I remember discussing once with our previous GP the topic of artificial sweeteners (aspartame) and how they can have an effect on glucose levels, even though theoretically there should be no effect. He told me not to drink tea sweetened with aspartame before blood glucose tests for this reason. So my current GP wants to check the hypothesis that there is a causal link between erythritol and sleep problems: I am to stop using erythritol for a few days and to have comprehensive blood tests. She also prescribed a few sleeping tablets for those nights when I can't sleep - only a few and only for specific use. We both know the dangers in using such tablets for longer periods. This is evidence based medicine.

That said, there's a problem with the 'experiment design': if I stop using erythritol but do take the sleeping pills (because I want to sleep properly and feel normal during the day), then what is to say what the cause is. It should only be when I stop with the sleeping pills that I should also stop with the erythritol.

I was so tired that I forgot to publish this blog after having written it.



This day in history:

Blog #Date TitleTags
7309/05/2007Killarney Boys Of PleasureSoundclick, Folktronix, Lunasa
35809/05/2011Running a database query which automates Word in a background threadProgramming, Delphi, Office automation, background thread
47909/05/2012Early footage of The BandThe Band, Youtube
58209/05/2013More sleep analysisCPAP
84009/05/2015Preparing for Florence (2)Holiday, Florence, Italy
102809/05/2017ZingersPersonal, Films
131509/05/2020DBA news in May: it's getting very near the endDBA

Wednesday, May 03, 2023

Passports/2

Way back when at the beginning of January, I wrote that I had made an appointment for new passports in Karmiel on 2 May: a four month wait. There have been various noises in the past month or so that new procedures will be put in place in order to shorten this wait, but I'll believe it when I see it. 

Anyway, yesterday was the long awaited date and we travelled to Karmiel by train - no problems, 2½ hours travel (we had a direct train from Tel Aviv to Karmiel). Outside the station, a taxi was waiting for us, to take us to the Interior Ministry office. I doubt that this was further than 1 km from the train station, but my wife would have had difficulty getting there. Once inside the office, we gave our identity numbers to the guard who checked that we were on today's list; indeed we were, and we settled down for a short wait.

We were dealt by the deputy manager of the branch in a side office - luck of the draw. We received excellent service; we were told that next year, it will be required that all identity documents over 10 years old will have to be replaced by new, biometric, documents - the manager filled out the necessary forms, to save us another journey next year. She also noted that I had paid twice for my passport (this was because I paid in advance in January, only to discover that this was an option only for someone who had an appointment until the end of March); she said that the period had been extended and so she would use my original payment for the passport, instead of the second payment, for twice the original amount.

After dealing with the bureaucracy, we found a nearby restaurant and had a light lunch. I was feeling as if I were abroad, having lunch outside a restaurant, then ordering a taxi to take us back to the train station. At that time of day, there are trains from Karmiel only once an hour; fortunately, we arrived there 10 minutes before a train was due to leave, not 10 minutes after a train had left.

So we were back in Bet Shemesh at about 16:45 - a long but successful day. 

Instead of coming straight home, I wanted to go to the health foods shop to buy more oat 'milk' and stinging nettle tea. Once there, I looked for sweeteners: I found several interesting items, including 310g containers of erythritol for 19.90 NIS: this works out at slightly over 61 NIS/kg. As it happens, yesterday I received a delivery of 3 kg erythritol that cost about 210 NIS, including delivery. This is more expensive than the health foods shop, so I doubt that I'll be buying from the special supplier again. On the other hand, 310g is enough for about five days, meaning that I'll have to buy two containers each week. They did not have the erythritol/sucralose tablets, but they did have a variety of other sweeteners that surprised me. Why would someone want to buy mannitol or fructose? Mannitol is used as a medicine to decrease intercranial pressure: in medical dramas, one often sees doctors using mannitol when a patient has a brain bleed. Whilst it has a lower glycemic index than table sugar, making it suitable for diabetics, it can also cause stomach problems. Erythritol does not cause such problems.



This day in history:

Blog #Date TitleTags
47703/05/2012Some MBA metadataMBA, Project management, Finance
83703/05/2015Preparing for FlorenceHoliday, Home movies, Florence, Italy
94903/05/2016Grandpa No'amPersonal, Grandfather
121403/05/2019Diet (part two)Health, Diet
131403/05/2020A good weekendDBA, Kindle, Grandfather, Covid-19
149703/05/2022ShoesOnLine (another pointless day-in-the-life-blog)Shoes

Monday, May 01, 2023

Erythritol - continuing the story

Yesterday afternoon I finished all the erythritol that I had received from iHerb. This means that in 7 days I consumed 454 grams, or 65 g/day. As the recommended usage is 1 g/day/kg body weight, I used less than the recommend usage. So far, so good. But I can't really say that the tea that I sweetened with erythritol was sweet; on the other hand, it wasn't bitter or sour, nor did it have an aftertaste. 

As I had no more erythritol, I was 'forced' to use my old sweetener, saccharin, for my first few cups of tea. Since then, I've been down to the kibbutz store and bought a different type of sweetener: sucralose. As sucralose is at least 300 times sweeter than sugar on a per weight basis, obviously one needs a very small amount. It is sold in sachets, where 0.7% of the sachet is sucralose and the rest is erythritol. As each sachet weighs about 1gram, let's assume that the amount of erythritol is 1 gram. The sucralose is also not metabolised by the body.

My first cup of tea with this sweetener was very sweet but with a bitter aftertaste. I didn't notice it before, but the sachet says that one sachet is equivalent to two teaspoons of sugar; I of course put two sachets in the cup of tea. I wonder whether one sachet will give the same bitter aftertaste. I have seen on websites pellets of sucralose (see the picture on the left) - I may order this in the future. One interesting fact is that there are 200 pellets in the container, but the net weight is only 17 grams; I take this to mean that there is much less erythritol in the pellets than is in the sachets.

Sucralose is produced by the selective chlorination of sucrose (table sugar); the food scientist in me does not understand why this should make sucralose so much sweeter than sucrose. I assume that the chlorine atoms force the compound to assume a physical configuration that fits well onto the receptors on the tongue. The learned article that discusses this can be found here: I'm going to read this with interest.



This day in history:

Blog #Date TitleTags
83601/05/2015Vinyl log 8 - 1 MayVinyl log, Peter Hammill, Steeleye Span

Sunday, April 30, 2023

Shmulik Budagov

About five months ago, I wrote about the guitar shop run by Shmulik Budagov. Today I had to return to that area but purposely went later so that I could check out the shop. Indeed, the shop was open and Mr Budagov was there. He kindly signed the sleeve of my cd copy of 'Sheshet', telling me that it's been issued on vinyl. I told him that I bought my vinyl copy at the end of 1979! Budagov is third from the left; I doubt that I would recognise him from that picture, but then 46 years have passed. He no longer has the beard. 

He also told me that he has got 'a band' together that are going to start playing concerts, where their repertoire will be "all the old material"! I told him that I'll keep an eye out.



This day in history:

Blog #Date TitleTags
57930/04/2013Automating Outlook - adding/updating a contactProgramming, Delphi, Office automation
94830/04/2016Writing lyrics (2)Song writing
102530/04/2017April 1977Israel, Personal, Food science
112830/04/2018The AmericansTV series
149630/04/2022Covid and teethHealth, Covid-19

Saturday, April 29, 2023

The seer (new song)

Way back at the end of August, I started work on a new song, whose arrangement was finished by mid-September. As usual, I had no ideas for words; this might be because of the difficult-to-sing tune that was fine to play on an instrument but made writing words hard.

Yesterday afternoon, I was thinking about Yehonatan Geffen, and how his words formed the backdrop to my adult life. Better contenders for this accolade are Peter Hammill, Richard Thompson and Randy Newman. I imagine that those born a few years before me would consider Dylan to be the soundtrack to their lives, but I can't imagine who someone born three to four (or more) years after me would choose. I resolved that this would be the idea behind the lyrics for this song.

My first task this morning was creating a simpler tune for the song: this was very easy, although in the course of singing the song, I changed part of it again. Once I had the rhythm for the tune, I was able to write the words. I don't think that they are very good, so I'm not going to quote them here (although my appreciation will probably grow in the future). In the end, the hidden inspiration is Peter Hammill; as it happens, "in the end" is one of his song titles. I had intended to throw in a few hints to songs of his; the only ones that made it are pilgrims and angels (from 'Man-Erg'). The final line at one stage was something like 'lemmings falling over the cliff edge', that would reference another song (the eponymous "Lemmings"), but this line became replaced as it didn't connect to the previous line. 

Listening (once again) to the recordings of the 'First Generation' (i.e. from "The least we can do" to "Pawn Hearts"), I remember how important Peter (or more accurately, his words and music) was/were to my life at the time. He seemed like some latter day prophet, although he wasn't prophesising anything in particular (except for disaster, "Eyewitness").

Musically, the only interesting thing about the song is the bridge: this has the same chord sequence repeated three times, where the first two times are sung and the third time has a guitar solo. That in itself is unusual, but what makes it more so is a little serendipity: the first time round has the first two lines sung in half time, whereas the second time round has the complete four lines of lyrics for this section. The bridge also starts with a suspended chord, the likes of which I don't use enough.

Recording the vocal was straight-forward, probably because of the simple tune. Mixing again took some time; I was using a previously saved template that in retrospect has a noise gate not defined well. I think that I am going to save the mix template from this song as the new default template.

What lies ahead? No musical ideas at the moment. The problem is always the second chord: to a certain extent, this will set the tone of the song. Whilst walking the dog, I had the idea of I bIII vi bVII, which would be D F Gm C in the key of D. Sandy Denny has a song ('It suits me well') that starts off D F C Dm, which is similar but not the same. Time will tell.



This day in history:

Blog #Date TitleTags
47629/04/2012Two filmsFilms, Meg Ryan, Steig Larsson
70329/04/2014Yo'av Tibon, RIPPersonal, Obituary, Kibbutz
112729/04/2018DBA updateDBA
131329/04/2020Stormbringer!Nick Drake, 1970, Joe Boyd, John and Beverley Martin
138929/04/2021DBA: Methodology chapterDBA

Tuesday, April 25, 2023

Erythritol - further remarks

Following are several items that I left out of my first blog on the topic: firstly, this sugar alcohol occurs naturally - albeit in very low concentrations - in fruit, so it is not an artificial product. That said, erythritol is produced commercially by engineered yeast fermentation of glucose. As erythritol is metabolised neither by humans nor by gut flora, it is of course good news for diabetics. Quoting one of those National Library of Medicine articles, Evidence shows erythritol has potential as a beneficial replacement for sugar in healthy and diabetic subjects as it exerts no effects on glucose or insulin and induces gut hormone secretions that modulate satiety to promote weight loss. That final statement modulate satiety to promote weight loss is very interesting to me.

A question: why is it that bacteria haven't incorporated a mutation that allows them to metabolise erythritol? I am always reading about how versatile bacteria are and how they mutate, adapting themselves to new environments. So why don't they have this mutation? And if nothing can metabolise erythritol, what happens to the erythritol that we excrete?

I have found an Israeli supplier that is cheaper than iHerb: 1 kg costs only 54 NIS, whereas I bought 454 g (1 pound) for 37 NIS. That said, I wonder whether this supplier will deliver a 1kg bag. [I ordered 3 kg with home delivery - there are also erythritol tablets at 52 NIS/800g instead of powder.]

A scientific paper on the action of xylitol and erythritol on oral Streptococci shows that these sugar alcohols not only inhibit bacterial growth but also have some positive effect on the biofilm matrix (aka dental plaque).

Here is a general article on the pros and cons of erythritol. I don't like how the article discusses the problems with large doses of sugar alcohols - that they are generally metabolised by gut flora leading to gas and bloating - without mentioning until much later on that this is not the case with erythritol. As I wrote earlier, gut flora too do not metabolise erythritol.

Where's the downside? Apparentlyerythritol, in both in vitro and in vivo assays, enhances platelet aggregation. This means that the risk of stroke and cardiac events by blocking blood vessels is increased. I take aspirin daily: this reduces the ability of blood to clot. So what happens with the concomittant usage of erythritol and aspirin? I've only read the abstract of that paper, so I don't know what were the levels of erythritol in the blood of the people being tested.

Looking through the Molecule of the Month website, I found a reference to erythritol, right at the very end.



This day in history:

Blog #Date TitleTags
3425/04/2006Creaking bones and aching muscles (Slouching towards Jerusalem, part 2)Israel, Bar mitzva, Jerusalem
16825/04/2009Positive changesERP, Psychology
47325/04/2012Debt of HonourMBA, Tom Clancy, Negotiation
57825/04/2013New TV seriesTV series
131125/04/2020VideoPadHome movies, Covid-19
138825/04/2021Has the culprit been found (hypertension)?Health, Blood pressure

Monday, April 24, 2023

Yehonatan Geffen - the aftermath

I have to admit that I was surprised by the amount of coverage in the current events news programmes on television about YG; we were treated to some of his songs, a short film of some people performing a song for a Memorial Day ceremony (in which YG looked skeletal - I doubt that I would have recognised him) and interviews with musicians who had worked with him over his long career. The most surprising event was live coverage of his funeral - generally not something awarded to poets or songwriters. One of the mourners who spoke was Yair Lapid, current leader of the opposition and short serving prime minister.

Of course, all of this was on Channel 12, that is well-known to right wingers as a hot bed of left wing anarchists. I wondered how 'the other side' would relate to his death; although I didn't see it, the Minister for Culture was ridiculed because he couldn't name any songs that YG wrote.

But the more expected reaction was that of extreme right wing Member of Knesset (and lawyer of 22 years, as we are frequently reminded) Tali Gottlieb, who said that "YG did not represent the state of Israel. He represented loose women*, alcholism and drugs" (in a radio interview). Prime Minister Netanyahu, who did not eulogise him, said "One who used to write terrible newspaper columns about the right wing and religious people". Well, what did one expect?

* I'm fairly sure that this was a misprint in the quote. The actual word used means 'break-ins' (as in criminal access to people's homes), but a simple error could cause this. Excuse the Hebrew...
היה כתוב "פריצות" ולא "פרוצות" כפי שאני מניח שנאמר

Whilst looking for a disc on my shelves, I found a 3-cd set entitle "The best of Yehonatan Geffen": two cds of songs and one of skits from his various satirical shows.



This day in history:

Blog #Date TitleTags
7124/04/2007Speying the dogDog
94624/04/2016New mobile computerComputer
112524/04/2018New mp3 playermp3

Sunday, April 23, 2023

Erythritol - the story begins

For about a month, I've been buying lemon-lime flavoured water from the kibbutz shop; what is special about this water is that it claims to have 0 calories per 100 ml, as opposed to the previous flavoured water that I used to purchase, with 15 calories/100 ml. Eventually I got around to checking what the ingredients of the 'new' flavoured water are and how it can have 0 calories/100 ml. After all, my bachelor's degree is in Food Science and my dissertation was on analytic methods for calculating the amount of xylitol in foods; xylitol is a 'sugar alcohol', sweet but not a sugar like glucose. 45 years ago, xylitol was a new and exciting sugar replacement.

The sweetener used in the flavoured water is erythritol, and like xylitol, it too is a sugar alcohol. Glucose has six carbon atoms in its structure and is thus a monosaccharide; xylitol has five and erythritol has only four. It is non-caloric as the body cannot metabolise erythritol; this in itself doesn't mean too much as often the gut flora can metabolise what we can't. If that happens, then one of the end products is gas. Interestingly, the gut flora also cannot metabolise erythritol, and so all that one ingests is excreted as is.

When I was a child, I was told not to eat sweets as they would cause holes in my teeth. Whilst this is accurate, it's not the scientific story. Bacteria in the mouth, primarily Streptococcus mutans, metabolise sugar that is left on the teeth and create lactic acid that is the factor that creates holes in the dental enamel. These bacteria also cannot metabolise erythritol.

From what I have learned so far, erythritol is the perfect sweetener (better also than any artificial sweetener), so of course I had to order some. I doubt that it is sold as is in Israel, so I had to order from IHerb. I wasn't really on the ball at first, so I only ordered the powder for use in tea. Later on, I looked for further products - toothpaste and chocolate - and ordered these. Today the powder arrived and I shall be examining its effect upon me.

The toothpaste will be interesting: anything that reduces dental plaque will be good, although I doubt that the small amount of toothpaste used each time will contribute much. I found an article in Hebrew about erythritol's dental applications that I printed for my oral hygienist.



This day in history:

Blog #Date TitleTags
3323/04/2006First aidObituary, Hospital
35323/04/2011The UnthanksKing Crimson, The Unthanks
57723/04/2013Red RabbitTom Clancy
138723/04/2021How to deal with shoes that are a bit too large (and are ordered without trying them on)Shoes

Saturday, April 22, 2023

Songbird

Back at the beginning of November, I wrote about writing a new song - or at least, the music for a new song - but that as usual I had no words for it. A week or so later, I had an idea as I was riding my motorcycle to Bet Shemesh; the song would be called 'Songbird', and the lyrics would be something like 'If I were a songbird, I would sing for you all day'. Great start! I entered notes into my mobile phone so I wouldn't forget.

But once I sat down to write, the words simply would not come. I had to fight very hard in order to write a verse, a chorus and half of a second verse. The chorus doesn't really count, as it's basically the line 'I would sing so loud/proud' a few times. Then I was stuck.

During the week I spend my time working for other people. Most of the time I am doing what I like and enjoy, but not always; this week I spent several hours explaining to annoyed/exasperated people why I had changed something in Priority. The change would be for better but they were not convinced. In retrospect, I handled the change badly, which is rather ironic considering the topic of my doctoral research. Anyway, my point is that the only time that I can do things for myself is Friday afternoon and Saturday morning; sometimes the Friday is out, too.

So yesterday afternoon, I had a look at the meagre lyrics that I had written for 'Songbird' ... and wrote the remaining one and a half verses in about fifteen minutes! That's the way it goes. This morning I spent an hour or so recording the vocals (including overdubbed choruses) and maybe two hours mixing. This is a fairly simple song and definitely 'up'; maybe this is my new direction.

Now only one song whose music I worked on in September is awaiting words. 

Ironically, I started reading this morning (after a pointer from Peter Viney) the book "Daisy Jones and the Six", a gripping novel about the whirlwind rise of an iconic [fictional] 1970s rock group and their beautiful lead singer. I'm probably about half way through the book and am very envious of the writing relationship between Billy and the eponymous Daisy, how they come from different backgrounds but manage (after a poor start) to get the best out of each other (aka synergy).

I have to do it all on my own.



This day in history:

Blog #Date TitleTags
12722/04/2008Holiday weekProgramming, Delphi, Cold feet
70222/04/2014More researchDBA
102422/04/2017Jerry Lee Lewis rides againGrandfather