First, let me start with a little philosophy. As a Catholic, I believe that life consists of both feasting and fasting. Christmas (which, as a Church holiday, begins on December 25th) is a time of feasting. Advent, which runs roughly four weeks before Christmas, is generally a time of restraint and simplicity, and in some traditions, fasting. So keep in mind as I share some of these ideas, that I most certainly believe in both fasting and feasting properly!

- The first pitfall to watch out for is gainig too much weight around the holidays. The average person gains 7 to 10 pounds between Thanksgiving and Christmas. This is really quite a lot of weight to pack on in such a short time, and stresses the body physically and mentally. We have compiled ways to lose and maintain weight that are applicable any time of the year, including the holidays.

- The second pitfall is holiday-related stress. Money, travel, family visits, etc, all create stress, and this is in addition to the daily stresses we encounter. Studies show one solution to stress is to simply smile. Using the facial muscles necessary for smiling tells the brain that it is happy. You may look crazy randomly smiling, but you’ll be happier.

- The third pitfall is winter depression. Winter is a rough time for a lot of people. Add holiday stress, and holiday eating to this, and many people are less than joyful around Christmas. One way to beat the winter blues is to get some sunlight. As simple as it sounds, it is true: sunlight triggers the brain to produce serotonin. Unlike Vitamin D, whose production requires sunlight to hit the skin during a limited range of months, simply looking in the direction of the sun with one’s eyes closed triggers serotonin production. This can even be done from the inside. In the winter, I make it a point to go to the window and soak in some sun during planning periods.

I don’t know how long this deal will last, but I can tell you that I ordered 3 of them (for a total of 1500 capsules) yesterday. I should note that Swanson tends to be conservative on their estimates of expiration. From my observations, they seem to say their products expire 2 years from the date of manufacture. This seems too conservative to me.  Based on the expiration dates of other reputable companies, I have concluded you can effectively add 1.5 years (18 months) to Swanson’s expiration dates without worry of major potency loss. This means that taking full advantage of this sale (i.e. buying 1500 capsules) will safely last you for awhile!

PS – We have only updated this blog sporadically as of late. We hope to start posting regularly again, but alas, life happens!

The GIMP is a powerful open source (free) graphics editing software program. I use it frequently, since I can’t afford Photoshop and like the idea of open-source software. I have collected quite a few plugins and scripts over the years which make GIMP even more powerful. While the GIMP is not quite as powerful as Photoshop, plugins and scripts help take the GIMP closer to the professional level of Photoshop. Below I have listed 10 plug-ins and scripts, and collections of plugins and scripts, that make GIMP very powerful. These are the ones I use a lot and hope you enjoy. Obviously I have left out some, and may post on these later. I have linked to Windows versions if separate Windows versions exist, because I figure Linux users already know how to get the scripts and don’t need their hands held.

To install plugins on Windows, simply place the file or files (usually .exe) into the following folder:

c:\Program Files\Gimp-2.0\lib\gimp\2.0\plug-ins

To install scripts on Windows, place the file or files (.scm) into the following folder:

c:\Program Files\Gimp-2.0\share\gimp\2.0\scripts

Below are my favorites in no particular order:

1. Darla Purple Fringe – This script fixes purple fringing, an aberration in which some parts of  images have a purple outline. This is common on images shot on many digital cameras. This script helps fix the problem. I usually have to de-saturate blue to -80 to get the best result. Play around with the settings until you find what works.

2. GMIC for Gimp (Windows) – This plugin is a powerful collection of artistic, color, and other tools, which supercharges GIMP. Tools include soft focus, old photo, CMYK color mixer, fish-eye lens, additive noise, and many more!

3. Shadows and Highlights – This is a helpful script that allows you to lighten the areas that are too dark, and darken the areas that are too light. This is very useful in bringing out the details in regions of images that are too dark. However, it won’t “find” details that weren’t there to begin with; make sure you are taking photos that are properly exposed. The image above was enhanced using this script. The stumps on the far left of the image were practically black before I used the script.

4. Re-Focus – This is a nice plugin that sharpens an image in a smart way. I find that sometimes “Unsharp mask” (which comes with GIMP) gives good results, and other times, re-focus does a better job. Both, when used properly, sharpen an image without giving that over-sharpened look.

5. UFRaw – This is a program that runs separately from GIMP, but that is also integrated into GIMP. It allows processing of RAW files, before they are sent to the 8-bit GIMP editing environment. It is a nice program that allows for white balance correction, noise reduction, editing with curves, among other things. I wish it had a sharpening feature, but otherwise, I really like it.

6. FX-Foundry – This is a nice collection of scripts, which includes a lot of helpful tools. There are over 15 color tools alone, and many more in other categories. The one I use the most is “Contrast Overlay” which adjusts the contrast so that dark areas are brightened, and very bright areas are normalized. It also allows for the blurring of a layer, creating a nice “glow” to the image.

7. Technicolor 2 – I like the way this script turns a normal image into a more exciting one.  It makes an image look older and mysterious.

8. Eg Black and White – This script allows you to turn an image into black and white, and filter this based on color. UF Raw and GMIC also have tools for this, but this is a nice, easy-to-use, tool to do the job.

9. EXIF Viewer (Windows) – EXIF data is that information from the camera that tells you shutter speed, aperture, ISO, and a bunch of other information. GIMP doesn’t allow you to view this information without this plug-in.

10. Darla Blue-Sky Gradient – Sometimes the sky in a scenic image can be overexposed (losing detail because the area is too bright), which ruins an otherwise nice image. This script does a good job of fixing that, and making the sky blue (or whatever color you like) again. It does a nice job of knowing where the sky stops and the scenery begins.

I bought a Nikon D5000 camera (with 2 lenses) in late September. I have been very pleased with the camera, and the image quality. However, when I looked over my initial images, I found a “stuck pixel” and a “hot pixel,” both showing up at normal shutter speeds. This was an annoyance, because the stuck pixel showed up on every image. Mind you, it was tiny (one pixel out of 12.3 million), but it showed up as a glowing green cross on some photos, and showed up as a blank cross on others. When it glowed, it was clearly visible at normal viewing. Apparently, the D5000 sensor, shared with the Nikon D90, is prone to such pixel problems. Actually, I ordered the camera primarily because of the sensor, which has been rated with other much more expensive cameras in terms of its ability to capture images, so it was disappointing to encounter a stuck pixel so soon. The images at the bottom of this post show the pixels in question, giving you an idea of what they are.

At any rate, let me talk about my experience with the Nikon repair center at Melville, New York. I sent the camera in for repair on Monday, October 5th, using UPS 3-day shipping. They got the camera on Wednesday, October 7th. Even with the Columbus Day holiday, the camera was in my hands again on Wednesday, October 14th. This is a 10 calendar-day turnaround time from ship-date to being in my hands again. From the time Nikon received the camera in Mellville, NY, to when I got it back, the turnaround time was only 5 business days. That is pretty impressive. They even shipped it back to me next-day air. All of this was covered on warranty (minus my original shipping charges). Also, Nikon sent a work-order number to my email, so I could track the status of the repair, including a UPS tracking number once it shipped.

Yes, you could say the camera shouldn’t have had a stuck pixel when I bought it, but I think Nikon did a great job taking care of my problem, and I send my Kudos out to Nikon!

Below: Stuck Pixel on a Normal Image

Below: The glowing stuck pixel, and a hot pixel

It’s that time of year: cold and flu season are fast approaching. And, with the quick and early drop in temperatures  (global what?), the season promises to be longer and nastier. There is no “cure” for the cold and flu. Even though drugs and other substances may help, your body must fight off the viruses through the immune system. This is why it’s vital to boost your immune system especially this time of year. Here are a few ways to accomplish that:

1.  Sleep- Getting enough sleep (7-9 hours for adults) is crucial to keep your immune system at top performance. How many Americans get enough sleep? My guess is not enough

2.  Exercise- Exercise can boost your immune system in important ways. However, you can’t over-exercise or your immune system takes a hit. Workouts that go too long cause stress on the body and immune system.

3.  Eat well- Low sugar, whole grain foods, limited meat, lots of fruit and vegetables, and other healthy choices boost a person’s overall health and immune power.

4.  Stress- Keeping the body in a constant fight or flight response wreaks havoc with the immune system. This is true even for low level daily stress, so you should avoid it if possible or deal with it through relaxation techniques, fun activities, friends, etc. A good, basic technique is an easy one to remember. In a high stress environment think of: STAR (Smile, Take a Deep Breath And Relax). This can really make a big difference.

I don’t specifically recommend supplements because that is a personal decision to be made with a doctor, but I use them and believe they have an important place in fighting colds and the flu. So, the following represents my personal experience and is not medical advice. I start with Vitamin C. I typically also take Oregano Oil, Olive Leaf, N-Acetyl Cysteine, and Bromelain. The first two may have anti-viral properties and the last two could help with congestion. I also fry up green beans or spinach in a lot of garlic. It’s bad for the breath, but probably beneficial in getting rid of foreign invaders in the body.

Image by Jonathan Bennett. To order prints or download high resolution images, click here.

Another study shows that Vitamin D plays a very important role in preventing pregnancy complications. This is in addition to other studies that demonstrate the importance of getting enough of the sunshine vitamin while pregnant.

This new study, carried out by Dr. Bruce Hollis and Dr. Carol Wagner of the Medical University of South Carolina, gave 600  women of various races, 4000 IU of Vitamin D per day, and followed them throughout their pregnancies and beyond (for 2.5 years). The control group received 400 IU per day, the official recommended amount of Vitamin D.

In the group receiving 4000 IU of Vitamin D, there were half the premature births as the c0ntrol group. Fewer babies who were “small for date” were born in the 4000 IU group. The treatment group also had 25% fewer infections. The “core morbidities” of pregnancy were reduced by 30%; these include diabetes, preeclampsia, and high blood pressure. Additionally, babies getting extra Vitamin D also suffered from fewer colds and less eczema after birth. In other words, consuming 4000 IU of Vitamin D per day, 10 times the RDA, was associated with better health of mother and child. And, during the course of the study, there were no adverse effects reported from taking that much Vitamin D.

Sadly, many Americans have now lost the ability to make Vitamin D because we are in the autumn, and the sun’s rays are not strong enough to cause our skins to produce Vitamin D. This means many mothers (and babies) will be at risk of preventable pregnancy complications, unless they take Vitamin D supplements.

Hyperthermia is the process of heating the body, or tumor temperature, or both, in order to kill cancer cells. Because of the complexity of tumors and cancer cells, they can’t cool off as quickly as normal cells, so heat has a more devastating effect on their survival. I have read in the past that fevers have been shown to kill cancer cells, and cancer rates have decreased in times and areas when people have been ill because of infectious disease.  Now, scientists have developed technology which allows heat to be targeted to a tumor, and spare regular cells the intense heat.

However, Ralph Moss points out that while America innovates, it is slow to implement. Other countries, like Germany and China, are already offering hyperthermia treatment for cancer at a variety of clinics, while the U.S. only offers the therapy at a few major centers. Of course, one can create a fever artificially in a variety of ways (including sitting in a hot bath for a long time, or even getting the flu), but neither are particularly safe without supervision.

Image by Jonathan, enhanced by yours truly

If you are prone to weight gain, it’s important to live your life lower (but not too low) than higher. And, it’s amazing how weight gain can get away from you. You work hard, you love how you look and feel, and then bingo, you’re back on the roller coaster ride of weight gain. The key I guess is to keep it a small hill since it’s much easier to get down. I personally put on about 6 pounds over the last 3 weeks and I’m trying not to make it permanent and a prelude to more.

How did it happen? I took the vacation mentality too far. My mother in law was in town for a few weeks and she can cook. Very, very well, in fact. And, she cooks in a traditional Italian way: generally healthy (I don’t eat meat which helps), but also caloric and lots of added flavor. For example, I put about a cup of cheese on a whole pizza. She put almost a cup per slice (or so it seemed). As much as I loved it, the pounds started creeping on. And, since she was visiting, I didn’t make it to the gym as much. In short, my control slipped away.

My plan is to lose it over the next few weeks now that she is gone. I’m going to miss her for a variety of reasons including her cooking. I should’ve adjusted and actually used moderation and control. This is how I typically gained weight in the past: I “go off” and never really get back on until it’s too late. Not this time, though. I’m back in the low life again, which, as those who have been overweight and lost it know, the “low” life of healthy weight is actually the high life in terms of health and confidence.

Image by Jonathan Bennett. To order prints or download high resolution images, click here.

Despite what you may be thinking, this is not a Vitamin D blog, although I do just happen to read a lot of news about Vitamin D, and this is the case because Vitamin D is making the news a lot lately. A new study, which I saw little trace of in the mainstream media, suggests Vitamin D is a potent cancer preventative agent, and extends the life of cancer patients.

The study measured 25-Hydroxyvitamin D (Calcidiol) levels in 512 women (around age 50) over the course of 12 years, who had been diagnosed with breast cancer in the early stages. They divided women into three types of Vitamin D blood levels, “deficient” (< 50 nmol/L), “insufficient” (50 to 72 nmol/L), and “sufficient” (> 72 nmol/L). What they found after 12 years was that those women who were “deficient” had higher risk of both cancer recurrence and of death. What percentage of higher risk of cancer recurrence did those deficient in Vitamin D have? Take a guess.

Was it 10%? No

Was it 20% No

30%? No

50% Keep going

75%? Nope

85%? Still higher

94%. Yes, those who were deficient in Vitamin D had a 94% increased risk of breast cancer than those who had sufficient levels of the Vitamin.

And what was the difference in death risk? Those with deficient levels of Vitamin D had a 73% increased risk of death from breast cancer than those with high levels of Vitamin D.

The researchers admit that to get blood levels this high requires supplementation at around 4000 IU/day, depending of course, on sun exposure and other factors such as body size. Considering the RDA is only 400 IU, and the “upper daily limit” is 2000 IU, this seems quite high. The reality is that the RDA and upper daily limit are ridiculously low. 400 IU is enough Vitamin D to prevent the most obvious deficiency disease: rickets. However, we need much more Vitamin D than this to prevent other problems, and our bodies make more than 2000 IU after being in the sun for 10-15 minutes. These realities make the current RDA look ridiculously low.

If a study like this came out regarding a drug, you can be it would be hailed the miracle drug of the decade. Instead, it is just lowly Vitamin D that is working these wonders. Heck, it is available for free most of the year just by going outside…perhaps an impressive irony given the amount of money spent each year researching cancer treatments and paying for them.

Vitamin D and its relationship to influenza is much-discussed recently, and is a connection I find interesting. Lately, the Vitamin D Council, led by Dr. John Cannell, has been trying to determine if there is a connection between H1N1 and Vitamin D. Just because it appears that a connection exists between seasonal flu and Vitamin D does not mean Vitamin D prevents the pandemic flu.

Recently, Cannell sent out two emails that explain the experiences that two doctors have had with Vitamin D and H1N1. Both emails, summarized here, suggest that Vitamin D helps prevent the current strain of H1N1. Of course, these case studies are not conclusive and definitive, but they are interesting early research that should be investigated further (also, since Vitamin D is cheap, and many of us are deficient, upping our Vitamin D levels is a good idea even if it doesn’t prevent pandemic influenza.

The first case involves nursing home patients receiving regular Vitamin D supplementation. 103 of the 800 staff members working at the home contracted H1N1, while only 2 of 275 residents did. Even excluding 43 staff members whose diagnosis may be suspect, the difference between the flu rates among staff and residents is statistically significant, i.e., it is very likely this was not due to chance. Less than 1% of residents became sick, while 7.5% of the staff did, which was a tenfold increase in infections among the group not definitively taking Vitamin D.

The second case comes from a doctor in Wisconsin. This doctor regularly monitors Vitamin D levels in her patients, and makes sure their levels are high. She has seen no cases of flu yet, whereas her colleague, who does not monitor Vitamin D, is seeing 1-10 cases of flu-like illness a week. Anecdotal? yes. However, it does provide food-for-thought.

I know I talk about Vitamin D a lot. There is a reason. Humans are supposed to get regular sun exposure, period. It is, and has been, the common experience of mankind since our inception. Could it be that many of our diseases are the result of living in a way that defies our very nature, i.e. are we inside too much? Vitamin D is not a miracle drug, no more than oxygen would be a miracle drug in a world in which most people denied themselves optimal levels of it. Sun exposure is a basic part of living optimally as a human, so it is no puzzle as to why modern Westerners are so depressed and sick.

Fortunately, even in times when the sun is weak (the late fall, winter, and early spring), Vitamin D is cheap and readily available. Right now, for example, Swanson Vitamins is running a sale, in which 500 capsules of 1000 IU/cap Vitamin are only $5.79. That is a 100 day supply of the amount Cannell recommends taking,  5000 IU/day (in conjunction with a Vitamin D blood test). Considering many drugs cost this much per pill, Vitamin D is cheap.

Image taken  by me