deli meats

Q. Is eating deli meats really that bad? Does it make a difference if it’s organic, nitrate-free or uncured?

A. Meat and poultry are excellent sources of protein, B vitamins and certain minerals, but consuming even small amounts of processed meat increases the risk of colorectal cancer.

“We see a 4 percent increase in the risk of cancer even at 15 grams a day, which is a single slice of ham on a sandwich,” said Dr. Nigel Brockton, director of research for the American Institute for Cancer Research. Eating a more typical serving of 50 grams of processed meat a day would increase the risk of colorectal cancer by 18 percent, a 2011 review of studies found.

Unprocessed red meat, by comparison, increases cancer risk only at amounts greater than 100 grams a day, and the evidence for that link is limited, Dr. Brockton said, adding that the institute advises people to “limit” red meat but “avoid” processed meat.

There is some evidence suggesting an association between processed meat and stomach cancer. And a recent study found an increased risk of breast cancer among women who ate the most processed meats.

Processed meat refers to any meat, including pork, poultry, lamb, goat or others, that has been salted, smoked, cured, fermented or otherwise processed for preservation or to enhance the flavor. The category includes hot dogs, ham, bacon and turkey bacon, corned beef, pepperoni, salami, smoked turkey, bologna and other luncheon and deli meats, sausages, corned beef, biltong or beef jerky, canned meat and meat-based preparations and sauces, among others.

Many of these meats tend to be high in salt and saturated fat, though lean and low-sodium options are available.

Processed meats are often cured by adding sodium nitrite, which gives them a pink color and a distinct taste, or by adding sodium nitrite and lactic acid, which provides a tangy taste, according to The American Meat Institute. In the past, nitrates, in the form of saltpeter, were traditionally used. Nitrates or nitrites inhibit the growth of botulism and scientists suspect they may be involved in the formation of cancer-causing compounds in the body. (Vegetables also contain nitrates and nitrites, but eating them is not associated with an increased risk of cancer.)

Some products that claim to be “natural” or “organic” may say they are processed without nitrites or nitrates, and the label may say the item has “no artificial preservatives” or is “uncured.” But nutritionists warn that food manufacturers may still add vegetable powders or juices such as celery juice or beetroot juice that contain naturally occurring nitrates, which are converted to nitrites either in the food itself or when they interact with bacteria in our bodies.

The food label will state that there are “no nitrates or nitrites added,” but an asterisk will often lead to a fine-print addendum with the clarification, “except those naturally occurring in celery juice powder,” sea salt or a vegetable juice.

As a result some “natural” or “organic” roast beef and turkey breast, or other products cured with sea salt, evaporated cane juice, potato starch, or natural flavorings or seasonings, may end up with just as high a nitrite content as meats with sodium nitrite added.

Adding to the confusion for consumers is that the U.S.D.A. requires these meats be labeled “uncured” because they are produced without added nitrites or nitrates.

“The average person goes to the store and sees claims like ‘organic, ‘natural,’ or ‘no added nitrates or nitrites,’ and they assume those meats are safer, and they’re not,” said Bonnie Liebman, director of nutrition at the Center for Science in the Public Interest, a food safety advocacy group.

The bottom line: If you’re trying to avoid processed meats in order to reduce your risk of cancer, it may be hard to know whether products labeled “natural,” “organic,” “uncured,” or “nitrate and nitrite free” fall into this category or not.

The C.S.P.I. has been urging the Department of Agriculture to require labels on processed meats and poultry that identify the products and inform the public that frequent consumption may increase the risk of colon cancer. A spokeswoman for the U.S.D.A.’s Food Safety and Inspection Service, Veronika Pfaeffle, said recently that the petition, filed in Dec. 2016, is still “under review.”

aging well

Getting older is inevitable (and certainly better than the alternative). While you can’t control your age, you can slow the decline of aging with smart choices along the way. From the foods you eat and how you exercise to your friendships and retirement goals — it all has an effect on how fast or slow your body ages. Keep reading for simple ways to keep your body tuned up and your mind tuned in. And the good news is that it’s never too late to get started.

Stan Lee

Stan Lee, the legendary writer, editor and publisher of Marvel Comics whose fantabulous but flawed creations made him a real-life superhero to comic book lovers everywhere, has died. He was 95.

Lee, who began in the business in 1939 and created or co-created Black Panther, Spider-Man, the X-Men, the Mighty Thor, Iron Man, the Fantastic Four, the Incredible Hulk, Daredevil and Ant-Man, among countless other characters, died early Monday morning at Cedars-Sinai Medical Center in Los Angeles, a family representative told The Hollywood Reporter.

On his own and through his work with frequent artist-writer collaborators Jack Kirby, Steve Ditko (who died in July) and others, Lee catapulted Marvel from a tiny venture into the world's No. 1 publisher of comic books and, later, a multimedia giant.

In 2009, The Walt Disney Co. bought Marvel Entertainment for $4 billion, and most of the top-grossing superhero films of all time — led by Avengers: Infinity War's $2.05 billion worldwide take earlier this year — have featured Marvel characters.

"I used to think what I did was not very important," he told the Chicago Tribune in April 2014. "People are building bridges and engaging in medical research, and here I was doing stories about fictional people who do extraordinary, crazy things and wear costumes. But I suppose I have come to realize that entertainment is not easily dismissed."

Lee's fame and influence as the face and figurehead of Marvel, even in his nonagenarian years, remained considerable.

Beginning in the 1960s, the irrepressible and feisty Lee punched up his Marvel superheroes with personality, not just power. Until then, comic book headliners like those of DC Comics were square and well-adjusted, but his heroes had human foibles and hang-ups; Peter Parker/Spider-Man, for example, fretted about his dandruff and was confused about dating. The evildoers were a mess of psychological complexity.

"His stories taught me that even superheroes like Spider-Man and the Incredible Hulk have ego deficiencies and girl problems and do not live in their macho fantasies 24 hours a day," Gene Simmons of Kiss said in a 1979 interview. "Through the honesty of guys like Spider-Man, I learned about the shades of gray in human nature."

His way of doing things at Marvel was to brainstorm a story with an artist, then write a synopsis. After the artist drew the story panels, Lee filled in the word balloons and captions. The process became known as “The Marvel Method.”

Lee collaborated with artist-writer Kirby on the Fantastic Four, Hulk, Iron Man, Thor, Silver Surfer and X-Men. With artist-writer Ditko he created Spider-Man and the surgeon Doctor Strange, and with artist Bill Everett came up with the blind superhero Daredevil.

Daiso is coming to Hawaii

aiso, one of Japan’s most popular discount retailers, is opening its first Hawaii store in mid- December at the Pearl City Shopping Center.

HouseMart, parent company of Ben Franklin Crafts and Ace Hardware, has an exclusive licensing agreement to open Daiso, which has more than 3,200 stores in Japan and over 5,200 stores worldwide.


The company sells everything from beauty products and household goods to Japanese snacks and stationery. While known as the “Japanese dollar store,” Daiso products are generally $1.50 to $3 on the mainland, where it has more than 70 stores. The store said it is able to keep prices down through high-volume sales that are in the millions for a single product.

Lennon and McCartney double take

Fans of The Beatles did a double take on Monday when Sean Ono Lennon, the only son of the late John Lennon and Yoko Ono, posted a selfie with James McCartney, the son of Paul McCartney and Linda McCartney, to Instagram.

The two famous offspring certainly have some striking similarities to their famous fathers, not least of which is their love of music.

In the shot, which is simply captioned, “Peekaboo,” James is holding his acoustic guitar, and giving a smile just like his dad.

Movies Anywhere

[8/6/18] Today we are excited to announce that the Microsoft Movies & TV app for Xbox and Windows 10 devices now supports Movies Anywhere, which brings your favorite film libraries together in one place.

When you connect your Microsoft account with your Movies Anywhere account, all of your eligible movies from Microsoft can be enjoyed across your favorite screens at no extra cost. This includes Xbox and Windows, iOS and Android, smart TVs, and streaming devices.

In addition, eligible movies you previously purchased from other participating digital retailers will now be viewable through the Movies & TV app on Xbox and Windows 10.

As part of our launch, we have a limited time offer for anyone who connects his or her Microsoft account to Movies Anywhere for the first time. Once you connect, you will receive X-Men Days of Future Past in your digital collection on us. This offer begins today and only runs for a limited time, so head here to connect your accounts today or visit this page for complete details.

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[3/12/18] Fandano joins Movies Anywhere

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[10/12/17] Movies Anywhere is a new service that solves a major problem.

Using a single app, you can now access your Amazon, iTunes, Google and Vudu movie libraries. For real. That not only eliminates the hassles of jumping among four different services depending on what you want to watch, but also dissolves some platform barriers. For example, Roku owners can watch movies purchased from iTunes. Amazon Fire tablet owners can watch Google Play movies, and so on.

Ready to get started? Movies Anywhere is free, and when you connect at least two of the aforementioned services (which Movies Anywhere refers to as "retailers"), you'll score five free movies:

• "Big Hero 6"
• "Ghostbusters (2016)"
• "Ice Age"
• "Jason Bourne"
• "The Lego Movie"

[Actually I don't use the Movies Anywhere app.  Your movies largely migrate to all the services, so I generally use Amazon Video, or Vudu, or iTunes.

Most, but not every movie is supported however.  And no TV yet.]

How We Learn

Book Review: 'How We Learn: The Surprising Truth About When, Where and Why It Happens' by Benedict Carey

Carey’s book has four sections. It begins with an introduction of the biological function of the brain and the cognitive science of learning, which are the theoretical foundation of later sections. The second part of the book deals with retention tools and the third part deals with comprehension techniques. The last part of the book explores how we can improve learning subconsciously, or “learning without thinking,” as Carey describes it.

To me, the most useful information of the book is about the common learnings strategies that are now proven less effective.

For instance, it’s widely accepted that it’s better to find a quiet place to study and we should go to this place all the time – making it a routine. Well, according to Carey,

“scientists have found that we work more effectively when we continually alter our study routines and abandon any ‘dedicated space’ in favor of varied locations. Sticking to one learning ritual slows us down."

Take another widely-accepted practice - devoting a dedicated black of time to repetitively practicing a skill (such as long division) is the best way to master a particular skill. Carey points out that this is also wrong as

“studies find that the brain picks up patterns more efficiently when presented with a mixed bag of related tasks than when it’s forced-fed just one, no matter the age of the student or the subject matter area."

Another example comes from digital distraction such as Facebook Twitter and WeChat, which is blamed by many as the biggest hurdle to focus (including myself). While these distractions do harm our ability to focus, they may help (only a brief distraction) “when we’re stuck on a math problem or tied up in a creative knot and need to shake free.

Carey also offers a very interesting theory – the Forget to Learn theory. This theory suggests that “forgetting is the best friend of learning, rather than its rival.” First of all, forgetting acts as a “spam filter.” By filtering out information that we might need, forgetting allows the brain to focus. Another benefit of forgetting is that normal forgetting is helpful for subsequent learning. Carey uses the muscle-building metaphor to illustrate this point – some breakdown must occur for us to gain muscle. Similarly, some breakdown must occur for us to strengthen learning.

It’s good to know that it’s not necessarily a bad thing to forget.

Retention and comprehension tools:

The first principle theory of memory is an enormously important theory, which is “shepherded” by UCLA’s Robert Bjork and his wife Elizabeth Ligon Bjork. The theory says that

“any memory has two strengths, a storage strength and a retrieval strength. Storage strength is a measure of how well learned something is. It builds up steadily with studying and more sharply with use. Storage strength can increases but it never decreases. Retrieval strength is a measure of how easily a nugget of information comes to mind. It,too, increases with studying, and with use. Without reinforcement, however, retrieval strength drops off quickly, and its capacity is relatively small. At any time, we can pull up only a limited number of items in connection with any given cue or reminder. Compared to storage, retrieval strength is fickle. It can build quickly but also weaken quickly.”

An-equally important principle is called the principle of desirable difficulty. The principle states that “the harder we have to work to retrieve a memory, the greater the subsequent spike in retrieval and storage strength (learning).”

Fortunately, Carey has offered us some great retention techniques that can help us learn better.

First of all, “having something going on in the study environment, like music, is better than nothing.” Because the experience of studying has more dimensions than we notice, some of which can have an impact on retention. Subconscious contextual cues such as music, light, and background color are valuable when it comes to retention. It we can multiple the number of perceptions connected to a given memory, we’ll do better. And it’s not that hard. We can switch places – just go to another Starbucks. We can listen to classical music today and jazz tomorrow.

The second technique Carey shares is the distributed learning, or the spacing effect. The spacing effect basically says we learn just as much but retain it much longer when we space our study time than when we concentrate our study time. Studying a new concept right after you learn it doesn’t’ deepen the memory much but studying it an hour later or a day later, does. Scientists have helped established both “minimum intervals” and “maximum intervals” required to keep newly learned facts accessible.

Carey sheds some light on the spacing effect with his own experiences. He used to study difficult materials for an hour and return the next day practically remembering nothing. But now he utilizes the spacing technique – he would treat the first encounter as a casual walk through for about twenty minutes. Then he’ll go through round two and round three with the same material later, each twenty minutes. He hasn’t used more time but he remembers more.

I’ll pause here and share the rest of my notes in the upcoming articles.

Star Wars movie chronology

The “Star Wars” universe has been rapidly expanding in recent years, with the new trilogy as well as standalone films like “Rogue One” and Friday’s release of “Solo: A Star Wars Story.”

But unlike many of its predecessors, deciphering just where “Solo” fits chronologically in the franchise has been a bit of a head scratcher (in part because it’s unclear how old Han Solo is in the prequel).

While die-hard fans may be able to accurately guess where the “Solo” film fits into the bigger timeline, more casual viewers will have a tougher time deciphering the proper order.


With that in mind, here’s a quick movie timeline, spanning from the introduction of a baby-faced Anakin Skywalker to the recent debuts of Rey and Finn, perfect for your next movie marathon.

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And here's a timeline including the animated shows.

medicare

[4/26/18]   6 key Medicare questions

Learn about Medicare eligibility, choices, costs, and when and how to sign up.

[5/13/13] While some people may have access to employer‐provided retiree health care coverage, the government's Medicare health insurance program is still the primary source of health coverage for American retirees. Most automatically qualify for basic Medicare hospital insurance (known as Part A) as soon as they reach age 65. This coverage costs nothing if you or your spouse paid Medicare taxes during your working years.

On the other hand, Medicare medical insurance (known as Part B), which covers doctors' services, outpatient hospital care, and some other medical services such as physical and occupational therapy and some home health care, is not free. You pay a monthly premium for Part B, and there's no annual limit on your out‐of‐pocket expenses as there is with many private insurance policies.

Medicare Advantage plans combine Medicare Parts A and B and supplemental coverage in a single policy. They are privately managed and can offer lower premiums or better benefits than a traditional Medicare setup where each part is treated separately. But these plans also can limit you to using only network providers.

Prescription drug costs have also gone up; although it is only 10% of total health expenditures, spending on prescription drugs has risen 114% from 2000 to 2010.⁴ To cover prescription drugs in retirement, you also can purchase Medicare Part D prescription coverage to add to Part A, Part B, and your Medigap coverage, or as part of a Medicare Advantage plan.

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Frequently asked questions.

Bill Cosby

[4/26/18] NORRISTOWN, Pa. (AP) — Bill Cosby was convicted Thursday of drugging and molesting a woman in the first big celebrity trial of the #MeToo era, completing the spectacular late-life downfall of a comedian who broke racial barriers in Hollywood on his way to TV superstardom as America’s Dad.

Cosby, 80, could end up spending his final years in prison after a jury concluded he sexually violated Temple University employee Andrea Constand at his suburban Philadelphia home in 2004. He claimed the encounter was consensual.

Cosby’s retrial took place against the backdrop of #MeToo, the movement against sexual misconduct that has taken down powerful men in rapid succession, among them Harvey Weinstein, Matt Lauer, Kevin Spacey and Sen. Al Franken.

[10/7/15] Keshia Knight Pulliam, best known for playing Bill Cosby’s youngest child Rudy in the iconic sitcom The Cosby Show – which was pulled from syndication on a number of networks – does not feel the controversy surrounding her famous TV father should cloud the show’s undeniable legacy.

“You can’t take back the impact that it’s had on generations of kids, and it’s continuing to have such a positive impact on them,” Pulliam, 36, told The Grio. “So I feel like the place that it has in people’s hearts is such a nostalgic part of childhood and beyond, it’s going to be difficult to take back those memories.” She then went on to say that the man the public perceives Cosby to be today is not the person she grew up knowing: someone who is philanthropic and charitable.

“All I can speak to is the man that I know and I love,” she said. “The fact that he’s been such an example, you can’t take away from the great that he has done. You know, the amount, the millions and millions of dollars that he has given back to colleges and education, and just what he did with The Cosby Show and how groundbreaking that was …

[7/9/15] On Monday after documents surfaced in which Bill Cosby admitted to getting quaaludes to give to girls he wanted to have sex with, the comedian lost an adamant supporter who had defended him against brewing sexual assault allegations over the last year. On Tuesday, he lost some more support: His bust in the Hollywood Studios Hall of Fame Plaza will be removed, Disney confirmed to a WESH TV reporter in Florida.

The Associated Press reported Monday that court documents from a 2005 hearing involving one of the more than two dozen women who have accused Cosby of sexual assault indicated that he admitted under oath at the time to getting the drugs for women he wanted to sleep with. Upon hearing the news, singer-actress Jill Scott, who had publicly defended Cosby over the past months, recanted her position and said she was “completely disgusted” with the news.

The 2005 case in which Cosby testified about quaaludes involved a former Temple University employee, who accused the now-77-year-old of assault. At the time, Cosby said that he gave the woman three half pills of Benadryl, and Cosby’s lawyers have repeatedly denied the accuracy of sexual assault allegations.

Cosby has also fallen from grace from Temple University in Philadelphia, his alma mater. His standup special with Netflix has been shelved indefinitely. NBC, which had planned a new sitcom with the comedian, also has backed away from him.

[7/16/15] Former Cosby cast member Joseph C. Phillips speaks out

[7/19/15] He was not above seducing a young model by showing interest in her father’s cancer. He promised other women his mentorship and career advice before pushing them for sex acts. And he tried to use financial sleight of hand to keep his wife from finding out about his serial philandering.

Bill Cosby admitted to all of this and more over four days of intense questioning 10 years ago at a Philadelphia hotel, where he defended himself in a deposition for a lawsuit filed by a young woman who accused him of drugging and molesting her.

Even as Mr. Cosby denied he was a sexual predator who assaulted many women, he presented himself in the deposition as an unapologetic, cavalier playboy, someone who used a combination of fame, apparent concern and powerful sedatives in a calculated pursuit of young women — a profile at odds with the popular image he so long enjoyed, that of father figure and public moralist.

weight loss

Anyone who has ever been on a diet knows that the standard prescription for weight loss is to reduce the amount of calories you consume.

But a new study, published Tuesday in JAMA, may turn that advice on its head. It found that people who cut back on added sugar, refined grains and highly processed foods while concentrating on eating plenty of vegetables and whole foods — without worrying about counting calories or limiting portion sizes — lost significant amounts of weight over the course of a year.

The research lends strong support to the notion that diet quality, not quantity, is what helps people lose and manage their weight most easily in the long run. It also suggests that health authorities should shift away from telling the public to obsess over calories and instead encourage Americans to avoid processed foods that are made with refined starches and added sugar, like bagels, white bread, refined flour and sugary snacks and beverages, said Dr. Dariush Mozaffarian, a cardiologist and dean of the Friedman School of Nutrition Science and Policy at Tufts University.

“This is the road map to reducing the obesity epidemic in the United States,” said Dr. Mozaffarian, who was not involved in the new study. “It’s time for U.S. and other national policies to stop focusing on calories and calorie counting.”

Bill and Melinda Gates on Trump and philanthropy

In the tenth edition of the Gates Foundation’s annual letter, Bill and Melinda Gates have chosen a different tact, tackling head-on “The 10 Tough Questions” they’re often asked about their $40 billion foundation.

Questions range from the political to the personal, including,”Are you imposing your values on other cultures?” and, “What do you have to show for the billions you’ve spent on U.S. education?”

However, the most frequently asked question on the Gates’ list is about the current U.S. president: “How are President Trump’s policies affecting your work?”

In the joint letter, Bill Gates, who recently revealed that his father is suffering from dementia, writes that over the past year, he’s been asked “about President Trump and his policies more often than all the other topics in this letter combined.”

The Microsoft founder and billionaire addressed President Trump’s U.S centric foreign policy, writing that “the America First worldview concerns me.”

“For decades the United States has been a leader in the fight against disease and poverty abroad,” he said. “These efforts save lives. They also create U.S. jobs. And they make Americans more secure by making poor countries more stable and stopping disease outbreaks before they become pandemics.”


“The world is not a safer place when more people are sick or hungry,” Gates added.

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In the letter, the Gates acknowledge the extreme wealth inequality their fortune represents. "No, it's not fair that we have so much wealth when billions of others have so little," says Melinda. "And it's not fair that our wealth opens doors that are closed to most people."

So, "If we think it's unfair that we have so much wealth, why don't we give it all to the government?" asks Bill. "The answer is that we think there's always going to be a unique role for foundations."

Philanthropic foundations can "take a global view to find the greatest needs, take a long-term approach to solving problems, and manage high-risk projects that governments can't take on and corporations won't. If a government tries an idea that fails, someone wasn't doing their job. Whereas if we don't try some ideas that fail, we're not doing our jobs," says Bill.

"We both come from families that believed in leaving the world better than you found it," writes Melinda. "My parents made sure my siblings and I took the social justice teachings of the Catholic Church to heart. Bill's mom was known, and his dad still is known, for showing up to advocate for a dizzying number of important causes and support more local organizations than you can count.


"Our goal is to do what our parents taught us and do our part to make the world better," says Melinda.