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The journey from Dumaguete to Tagbilaran in Bohol was about 1 hour and 45 minutes. It was the nicest ferry we have taken so far, big and comfortable!
When we arrived in the pier in Tagbilaran we grabbed our backpacks from the storage and walked outside – boom – all the taxi and tricycle drivers jumped us, and followed us all the way up to the street! They are really a pain in the ass sometimes. One van driver said he could take us to Loboc, where we were going to stay,for "only 800php" but when we kept walking and saying "no thanks" he ended up offering it at 300 php, haha.
Up from the road we took a tricycle for 60php – We bargained it down from 100 php, thinking the bus terminal was just around the corner, but it was actually quite far away! Philipinos always say "just 1 or 2 kilometers away" but it felt much longer.
Tagbilaran is the capital of Bohol, and it's only city. There was quite much traffic and many university students everywhere! Once at the Island City Mall, we took a jeepney to loboc, about 1,5 hour, which costed us 27php per person (0,50 euro or usd). Quite cheap :)
We arrived in Loboc, 24 kms inland from Tagbilaran and one of Bohol oldest towns. We crossed the bridge over the loboc river to get to our accomodation – Stefanie Grace Paradise Inn. It was not where it was pointed out on google maps, as nothing never is here in the Philippines, but we found it in the end.
On our way there we passed by a lady singing karaoke in her yard, you can hear it kilometers away. Philipinos LOVE karaoke, it's everywhere, and they are not ashamed at all, sometimes they are good singers, but mostly not, and literally the whole neighborhood and more can hear it too. But it's funny.
The staff at Stefanies was suuuper friendly, showed us our room – which was very basic, the bed was really uncomfortable and squeaked all the time, but the place it self was nice – it had a pool, a restaurant, a small shop, and a view over the loboc river.
We were hungry and had dinner there, I had some vegetables for 100php and Duilio had some fish, and then they asked us if we wanted to do a firefly boat tour along the loboc river, because there was another couple doing it that night. The price was 350php per person. We said sure, and the boat came to pick up right there at Stefanies by the river! :)
We went out for a small tour down the river for about 1,5 hours – I really enjoyed it, we were only 4 people plus the captain. He himself had started this firefly river tours a long time ago, but now it has become quite big. I saw fireflies for the first time in my life, there where hundred or thousands of them, and they all hanged out around the same tree, so it looked like a christmas tree! Super cool.
Next day we started with a nice breakfast there at Stefanies. We had arranged to rent a scooter for 500php for a full day, and the scooter with keys was there at Stefanies in the morning, super comfortable that they can offer everything from here, we didn't have to move anywhere haha. They are truly friendly and helpful at this accommodation. The owner spoke portuñol, he had been living in Brazil for 9 years and then 30 years in the states, before retiring back to his hometown here in Loboc. Well, he couldn't just "retire and do nothing", so he started this instead :) He helped us with what we should visit and gave us a map over bohol.
We went up to Carmen to see the Chocolate hills, and on our way we passed by beautiful green grass fields and the stunning Mahogny man-made forest in Bilar. It's about 2 kilometers densely planted mahogny treets, shady and chilly but really beautiful.
We kept driving up to Carmen, passing by many locals, always smiling and waving to you when you pass by, and it's not only kids – also the construction workers! So cute. It still amazes me how friendly people are here.
After around one hour on the scooter we finally arrived to the famous Chocolate hills, we paid the entrance fee of 50php and climbed up some steps to the top of a hill, where we had a 360 degree view over the hills – there are over 1200 hills spread over an area around 50 square kilometers. It's called the chocolate hills because of the color they get during dry season, which makes them look like chocolate, but when we were there there were mostly green hills :)
On our way back we stopped at Bilar looking for the butterfly sanctuary, which we couldn't find on our way there, and barely on our way back either – once again said it should be on one site on google maps but was at another place, haha. They are not so good with signs here either!!
We couldn't find it either because it only said "Habitat", nothing wit butterflies. It was interesting, they give you a small tour explaining about all the phases of a butterfly and how they help them grow and survive there. It was ok, I love butterflies and I had heard good about this place so I had high expectations, but it was very small and they only had 2 different kinds of butterfly now (changes depending on season). But still, I learned a lot. I didn't know a butterfly only lived for 21 days! :(
After a coffee break we went to Corella, another small inland town closer to Tagbilaran. There we visited the Tarsier Sanctuary, where tarsiers are observed and protected. They are freely living there in a natural habitat. There is another Tarsier place in Loboc but there the tarsiers are not free and feels very bad about being in captivity, so we didn't want to go to that place.
Here it was really nice, it's a big forest/park and there where only 5 tarsiers living there in different areas of the park. You are not allowed to touch them or to speak highly there, which is good.
Tarsiers are the smallest primates in the world, a fully grown tarsier weights maximum 150 grams! They have bigger eyes than their brain, and long tails – they look like a mix between a monkey, a bat and a rat haha. But they are super cute!
They are nocturnal animals, thats when they move and hunt their food (they eat mostly insects and butterflies) – but during the day they sleep and don't move, I was very surprised in the beginning how the guide could find them in the forest since they are so tiny and hidden! But the guide told us that they are very territorial so they always hang out at the same spot during the day.They go out hunting at night, and then they come back to the exact same tree for the day.
Now, before saying "aaaww, bring me one home!!" – As me and all my friends say when looking at a tarsier, you should now that they are very shy and scared animals. They live completely alone except for the first 6 months of their life when they live with their mother, after that they go separate ways and never in groups with other tarsiers, the only time they "hang out" with another tarsier is when they are mating, it only happens once a year and for about 10-15 seconds. So yes, they are very lonely and like to be lonely.
When they are scared or held in captivity, they commit suicide, banging their soft skull head against some hard object.. So sad! So please no, don't touch them or hold them or captivate them, they will literally kill themselves then.
After the Tarsier sanctuary we started to move to Sevilla to go to Sipatan twin hanging bridge, said to be one of the most dangerous bridges around here. From Corella we followed a sign to Sevilla to get there, and got in to our first bumpy and not cemented road here in Bohol. We were all covered in dust and our asses were soar when we finally arrived at the bamboo bridge, which was in the end of the road. It's just a couple of kilometers in if you take the road from the other side – from Loboc, which I guess everyone else does, since we didn't meet a single vehicle on our 9 kms on the road from the other side. Haha.
You pay 20 php to cross the 40 m long bridge. They have 2 bridges, one to cross to the other side, and the other for the way back. And on the other side they also have some handicraft store and refreshment booths (I bought a coconut, very much needed) before taking the bridge back. The bridge was build after the second world war to help local residents transport their farm products across the Sevilla river. What was before rope has been reinforced with steel wire cables for the security and stability. Sure it's a little different to cross this kind of bridge than a concrete one, since it's swaying and bouncing, but it didn't really feel dangerous :)
We took the scooter back to Bohol and passed by the Loboc Adventure Park, so we stopped there to do the famous zipline over the Loboc river. It costs 350 pesos and you do it twice, one to cross to one side and the other to return. It was Duilios first Zipline, I thought maybe he would be afraid since he really hates rollercoasters, bu the enjoyed the zipline and was all euphorios about it! Haha. Nice experience, I felt like superman!
After that we were tired and had done everything we wanted to do in Bohol, so went back home, filled up the scooter with gasoline (about 80php – 1,5 euro/usd – after driving over 100km!).
We were completely covered in dirt and dust, so we took a bath in the pool (with a shower prior to it) – aaah, so good to feel completely weightless! Haha. Then we bought a wine and some chips at the shop and had it outside overlooking the sunset on the river, delightful! Then we finally had dinner :) I tried the Chop suey, which was the only other vegetarian plate they had, but it looked exaclty the same as the vegetables the day before, haha.
I was so tired so I fell asleep like 8pm or something, and slept until next morning!
After breakfast and some internet time (internet is fast at Stefanies!), we checked out. The owner drove us to the jeepney station in his car – once again – so sweet!! We where very thankful since walking a couple of kilometers in over 30 degrees with backpacks wasn't something we were looking forward to, haha.
He also explained for the driver where to drop us of so we could go to Panglao, and it wasn't the same place as where we took the jeepney to Loboc from. We just stopped somewhere and switched jeepney to another going over to Panglao.
More info about that in the next entry from Panglao!


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My name is Magic Frigren. I am an author, artist and comic creator from Sweden. On this site you can find all my creative projects, updates etc.
Check out:
Check out my comic Magic Advisor / Magikonsult HERE. (Or read and follow it on Deviantart or Tapas)
Magic Advisor is a fantasy comedy with LGBT themes. Lizzy is a magic advisor helping people out with supernatural problems. Prim is a wannabe supervillain in frilly dresses who likes stealing occult objects. The comic follows the adventures of those two frenemies. Available in both swedish and english.
Buy my novel Transformationen HERE. It is a fantasy book about alchemy, relationships and spirituality. Only in swedish at the moment.
If you have any questions or business proposals contact me at firstname.lastname@example.com

subset: commoncrawl


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EventsView all Articles
"Anish Kapoor: Works, Thoughts, Experiments" at Serralves Museum
July 19, 2018
There are few living artists of our time who have achieved the recognition and the renown of Anish Kapoor (b. Mumbai, 1954). His vast and profound sculptural work has been conceived for and on the scale of bodies, cities and the landscape, and the myriad contexts in which they are located, from the urban scale of metropolitan centres such as London, Naples, New York and Chicago, and the rolling hillsides of England and New Zealand.
In recent years, Kapoor also has been invited to present his work in some of the world's most beautiful formal gardens, including London's Kensington Gardens and the Palace of Versailles. The gardens and museum of the Serralves Foundation offer a platform of a different history and spatial order in which to encounter the work of the artist. (more…)


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This week the experts from Credit.com contributed to a wide range of publications on subjects including travel, identity theft, credit scores and credit cards. Check out the hits…
Credit.com Co-Founder and Chairman Adam Levin shares tips on how to keep your finances safe when traveling. He proposes a multi-step approach of having several forms of payment, alerting your bank and being very aware of your surroundings. He also has great advice for what to do should you run in to an unfortunate financial situation, but let's think positive for now and stick with be prepared. @Adam_K_Levin @CBSBoston
Adam took his identity protection crusader to The Wall Street Journal Radio to talk about how deeply hackers have infiltrated our community and provided an unlikely solution. If you can't beat them, pay them! This concept would bring the talents of the cyber underworld above ground to use for good instead of evil. @DailyWrapWSJ
[Free Credit Calculator: Use Credit.com's Credit Report Card]
Our debt expert Gerri Detweiler also spoke to the Daily Wrap at WSJ about some of the surprising factors that can reduce your credit score. From buying a car to checking out a library book your score is always in play. @MichaelCastner @GerriDetweiler
Gerri also gave her pick for best airline miles credit card. She chose the Chase United MileagePlus Explorer Card. She recommends this card for the 25,000 miles sign up mile users receive as well as perks like priority boarding and a free checked bag. Gerri also notes that the monthly fee would be the same amount as checking a bag while flying twice over the year. @DanielBortz @USNews
Most of us tend to overspend when we travel, but another factor to keep costs down is how we spend. Gerri explains that using your very convenient debit card could get you in to some trouble. Blocks, fees and unclear balances can lead to spending more than you bargained for. @tomper @USAToday


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A Latina CEO's Perspective
Lea Márquez Peterson, President/CEO, Tucson Hispanic Chamber
I was asked recently about my opinion on the temperature of our business community following the election. I responded with a mixed message - optimism related to perceptions of how the Trump administration may make it easier to do business in the U.S and trepidation based on his campaign rhetoric related to Hispanics, Mexico and Women. As a Hispanic woman who works closely with allies in Mexico, it is difficult to remain unaffected. Based upon the worldwide response to the recent Women's March, President Trump is controversial to say the least. However, from a business perspective, his focus on lessening business regulation and growing our economy has been refreshing. His "America First" mantra has been received very positively from most segments of the business community around the nation as well as locally.
As I write this column, he has been in office for five days and many of his recent actions disproportionately impact Arizona citizens. It is vitally important that our State engage in the discussion and debate. Last night, I read with concern about the building of the great wall and a pending executive order. On one hand, this will bring construction jobs to Arizona's border, but what does this do to U.S relations and our growing business relationships with our partner, Mexico? Our Chamber represents businesses that benefit directly from Mexican citizens shopping and traveling in Nogales, Tucson, Douglas, Sierra Vista. We must consider the impact and threat to our local economies – to the business owner's loss of revenues and the loss of sales tax, hotel taxes, gas taxes, etc. on tax revenues to cities, counties, Arizona and the Federal government. Border security is a top concern for many Americans, but the balance of trade and the economic impact on our nation cannot be diminished.
Since the election, our chamber has focused on building a communication channel at the federal level to raise our voice on the role of trade to our nation and our state. We have drafted opinion papers and spoken up on the importance of our trade relationship with Mexico to our state's economy. I had the opportunity to attend a Trump transition meeting in Washington DC to meet face-to-face with his senior advisers the week prior to the Inauguration. It was an honor to attend and represent the Arizona business community. During my presentation, I stressed the challenges small businesses face in accessing capital, the importance of affordability to a modified Affordable Care Act and encouraged the administration to engage with Arizona businesses to solicit feedback on trade negotiations as a border state.
President Trump's campaign speeches repeatedly spoke of repealing NAFTA (our trade agreement with Mexico and Canada) and eliminating U.S involvement with the TPP (Trans Pacific Partnership). He has spoken of renegotiating our trade agreements individually with prominent countries to make America the priority. It is vital that Arizona businesses have a voice in this negotiation. NAFTA creates jobs and taxes in every state – it's not a total loss of business to Mexico – but a balanced partnership that has benefits to every state. Our chamber is collaborating with the Arizona District Export Council, the Trade Transportation Corridor Alliance, the Arizona Chamber of Commerce and Industry and other important voices at the table focused on international trade to amplify Arizona's input.
The nation is closely watching and interpreting President's Trumps every move. The ideological divisions within the Republican party with a Trump administration and the fact that several of his Cabinet appointees have expressed opinions that differ from Trump leave it a guessing game as to the direction of some important issues, such as the Affordable Care Act, Immigration Reform and investment in our nation's infrastructure. The Tucson Hispanic Chamber will continue to be a voice for the Arizona business community at the local, state and federal level.
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Welcome to the Tucson Hispanic Chamber Blog Page.
Our goal is to help member companies grow and prosper. We work to achieve this goal by advocating a pro-business agenda in Tucson and connecting members with business leaders and policy makers. How? With Networking & educational events, and online initiatives — like this blog.
August 2018


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By buying a charity bouquet, you will be donating €3 to fight breast cancer. Will you join us? 💗
"Superior Palate" Basket with Chocolates and Champagne
Unique quality in chocolate and champagne
Just think of your special person opening this gift. Think of all the emotion, gratitude and a bursting desire to get stuck in that flood through their mind when they receive this wonderful surprise on their special day. Let's unwrap it and see what treasures are hidden within.
Gifts details:
1 box of Truffes Signature Godiva: 9 truffes
1 box of 85% cocoa Carrés. 100gr
1 box of Milk Carrés. 100gr.
1 box of White Carrés. 100 gr.
1 bottle of Moët Chandon champagne. 750ml


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A Spotlight On: An Affordable Holiday Cottage In Northumberland
Published: Monday 29th Jan 2018
Written by: The Grace Darling Holidays Team
If you are looking for a cottage to stay in on your travels to Northumberland, and one that's right by the coast, then Crumstone cottage at Seahouses may be just for you. You can book this cottage online on the Grace Darling website, easily and securely. Dates get booked up far in advance, so it is wise to get booked quickly!
About the cottage
Based in the centre of the popular fishing village of Seahouses and after extensive refurbishment, 18 Crumstone provides its guests with comfortable accommodation as well as modern facilities. What's great about this cottage is that it provides a good base to explore the county of Northumberland at a good price throughout the year.
The property sleeps up to 4 guests, perfect for a small family. The second bedroom can be requested as twin or king size bed setup depending on what you need.
The set up of the house is as follows:
Ground Floor: There is a living room and dining area with electric fire, a kitchen with new appliances throughout, a WC and an enclosed garden with table and chairs, perfect for enjoying those summer days and evenings with the family after a busy day exploring the county.
First Floor: On the first floor there is a super king size bedroom with built in wardrobe, drawers and smart TV. This is a great retreat for tired parents who want to escape once the kids are in bed! There is also a king or twin bedroom depending on what you need, which has built in wardrobe, drawers, sink and smart TV. There is also a separate bathroom with shower over the bath, WC and wash basin. This provides everything you could possibly need for a holiday retreat!
Other key features of this property include a Blu-Ray Player, Sky Q and Netfilx, Wi-Fi, iPod docks, Electric oven and ceramic hob, Dishwasher, Large fridge/freezer, Washing machine, travel cot if needed, and a Barbeque outside if the weather allows for some alfresco dining. If you are into surfing and you want a secure place to store your surf boards, this property also has a safe garage where you could also park your car or bikes.


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Enjoy this moist coffee cake for breakfast, or serve it with coffee for a great after-dinner dessert!
How to Make It
Preheat oven to 350°.
Coat an 8-inch square baking pan with cooking spray.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 3 ingredients. Set aside.
Beat sugar and butter with a mixer at medium speed until well blended. Add sour cream, vanilla, and eggs; beat well. Add flour mixture to butter mixture, beating just until dry ingredients are moist. Combine brown sugar, pecans, and cinnamon in a small bowl.
Spoon 1/2 of batter into prepared pan; sprinkle evenly with 1/2 of brown sugar mixture. Spoon remaining batter over brown sugar mixture, and spread evenly. Sprinkle remaining brown sugar mixture over batter. Bake at 350° for 40 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 15 minutes on a wire rack.
Combine powdered sugar, milk and 1/2 teaspoon vanilla in a small bowl; stir until smooth. Drizzle over coffee cake.
Oxmoor House Healthy Eating Collection


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Marshalltown Community College
Tiger Athletic Club
The Tiger Athletic Club (TAC) has been developed to support the educational and athletic aspirations of the student athletes representing MCC. The TAC member believes that athletics at MCC has a positive impact on our students, campus and community and that with the TAC's support the Tiger athletic program will commit to success in the classroom where it's student-athletes have garnered Academic All-American recognition and on the field or court where they have showcased their athletic talents by earning Regional and All-American awards as well as scholarships to continue their academic and athletic pursuits.
Being a member of the TAC will allow you to ensure our continued success and commitment to excellence!
The TAC's goals are simple:
- Commit to the overall success of Tiger Athletics, its' teams and student-athletes;
- Provide an avenue for service and fellowship by the club members that will help develop pride and community through participation in TAC events;
- Increase support for the Tiger athletic department, Tiger athletic scholarship fund and attendance at home athletic events.
The Tiger Athletic Club can be your opportunity to be part of the Tiger Athletics program up close and personal. Being a member has its benefits. The Tiger Athletic Club has three arms of activity:
- "COMMITMENT". We are dedicated to providing the best student athlete experience possible. To do this our student athletes need to feel at home here in Marshalltown. We hope that your participation as a Tiger Athletic Club member will prompt you to seek ways to be involved in our programs and belief that you can make a difference in our program and our student athlete's lives. By providing an avenue for increased commitment, we will strive to strengthen community partnerships in order to enhance the student athlete experience.
- "SERVICE". We are seeking members to become involved through participation and servant leadership in yearly planned activities that support home athletic events, community events and Tiger athletic department fundraising events. Building pride in our Tiger Athletic brand will allow you to feel good about giving your time and service for the betterment of our programs. Examples may include tailgating prior to games, community volunteerism, raffles, and Tiger Days.
- "SUPPORT". We are appreciative of the support we have from our community, local businesses and our college staff and faculty. We continue to strive for continuous quality improvement for all of our athletic programs and for the opportunities provided to our student-athletes. We will strive to provide increased student-athlete scholarships, facility improvements, increased operational support, and a quality learning experience in order to ensure student success.
To become a Tiger Athletic Club member, please click on the TAC Enrollment Form link. Complete the enrollment form for you or your family and start to enjoy the rewards of being part of the Tiger Athletic Club and help make the Tiger student athlete experience more rewarding.


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The good old days of cold war disinformatia are gone. Social media are increasingly relevant in shaping the public opinion, but they are just "eco chambers". Foreign actors with malicious intent can easily exploit this intrinsic feature of social media manipulating online information in order to influence the public opinion. Moreover, cyberspace allows a large degree of anonymity, behind which it is easy to automate propaganda, and cyber attacks may be leveraged to exfiltrate and expose sensitive content or to gain information dominance during military operations, increasing the strategic relevance of the "information space". Operations in this domain are central in Russia's security strategic thinking, featuring predominantly in its "New Generation War" military doctrine. But the ongoing militarization of cyberspace risks having dangerous spillovers in the conventional domain. What can we do in order to protect our open democracies while preserving a global, free and resilient Internet? The answer is multi-faceted, in as much as CEIW (cyber-enabled information warfare) is an emerging asymmetric threat that forces us to innovate our security approach in many ways.
The desire to influence the public debate in foreign countries is nothing new, as disinformatia and psychological operations (PsyOps) have long been a tool in the arsenal of States. What is changing is the level of directness, the scale of activity and the scope of effort of these operations, made possible by the increasing pervasiveness of the Internet and by its rising relevance in shaping the public opinion. Cyberspace is a powerful multiplier of the destabilizing effects of manipulated information because it allows high connectivity, low latency, low cost of entry, multiple distribution points without intermediaries, and a total disregard for physical distance or national borders. Most importantly, anonymity and the lack of certain attribution of an attack make cyberspace the "domain of ambiguity", as we have seen in the first Dossier published by ISPI's Centre on Cybersecurity. When we talk about influencing the online debate we are therefore discussing "perception management" in an environment that is already quintessentially non-linear ("the medium is the message"), as the expressions "eco chamber" and "information bubble" describing social media clearly show.
These intrinsic features of cyberspace are easily exploited by foreign actors with the malicious intent to plant and disseminate fake news and instruct paid trolls (each controlling multiple online profiles) to spread online manipulated content in order to deceive, distract, and disinform the public opinion, trashing the debate with diverging truths, which eventually disorient and corroborate a sense of doubt among the public, or shape the opinion of a specific target audience on a certain issue.
Hostile actors in cyberspace are also willing and capable of leveraging the panoply of tools allowed by computer network operations (CNOs) and "computational propaganda" to influence public opinion to a degree that old-fashioned PsyOps could only dream of. These cyber tools allow a much greater impact on the target audiences, for instance creating a virtually infinite number of automated scripts (bots) to populate social media and interact with real online unwitting users; using social engineering technics for targeting purposes; rerouting data-flows or launching distributed denial of service attacks (DDoS) in order to interdict information; attacking the hardware supply chain; infiltrating the opponent's networks to steal, modify, implant or expose privileged information. In the case of military operations, also the physical destruction or the hijacking of Information and Communication Technology (ICT) infrastructure is a powerful option to influence the public debate: one of the first objectives of Russia during the operations in Crimea, for instance, was the occupation of the Simferopol Internet Exchange Point (IXP) and the disruption of cable connections to the mainland, which indeed contributed to Moscow's total information dominance on the peninsula. The warning released just few weeks ago by the head of the British Armed Forces, Air Chief Marshal Sir Stuart Peach, about the risk that Russia could cut off the UK by severing undersea communications cables, is a recent remainder of the concerns about physical threat to ICT infrastructures.
Information Warfare: A Threat to International Security
Russia's interest in influencing the democratic processes of the West is a very hot issue in the international security debate. The threat of Russia's information warfare is prominently indicated in the National Security Strategy of the United States, released last December, where it is stated (pages 35) that "Russia uses information operations as part of its offensive cyber efforts to influence public opinion across the globe". Proofs of Russia's meddling in the last US presidential elections' public debate raised serious concerns across the Atlantic. The President of France, Emmanuel Macron, announced this January that he will soon propose a law to tackle the issue of fake news, especially during electoral campaigns, for instance by requiring a more transparent profile of the authors of online content. Last October, Germany approved the law on the "Enforcement on Social Networks": it is one of toughest laws in the Western world, designed to ensure that social media platforms remove fake news and hate speech within set periods of receiving complaints, and foreseeing fines of up to 50 million Euros if they persistently fail to comply. Last November, at the traditional Lord Mayor's Banquet, Great Britain's Prime Minister, Theresa May, warned: "So I have a very simple message for Russia. We know what you are doing. And you will not succeed. Because you underestimate the resilience of our democracies, the enduring attraction of free and open societies, and the commitment of Western nations to the alliances that bind us".
The issue is also relevant to Italy in the wake of the general elections due in a few months. Former Italian Prime Minister, Matteo Renzi, recently warned about the risk of "weird connections" between some of his political opponents and media outlets allegedly involved in influencing the public opinion with manipulated information; its Democratic Party launched last December a monthly bulletin to "name and shame" fake news. Connections between some Italian political parties and Russia were, instead, given for certain in the last December's issue of Foreign Affairs by former US Vice President, Joe Biden, and former US Deputy Secretary of Defence, Michael Carpenter, who overtly accused Russia of attempting to stir the discussion around the December 2016 Italian referendum on institutional reforms. The Italian intelligence community promptly denied that any such interference occurred in the past, but remains vigilant.
Russia's Approach to the "Information Space"
Back in 1998 (while Operation "Moonlight Maze", one of the first and most devastating cyber campaign ever orchestrated by Russia's intelligence against US military targets, was well underway…) the Russian Federation presented to the UN General Assembly a proposal for a Resolution titled "Developments in the field of information and telecommunications in the context of international security". The Russians wanted to discuss both cyber security and the limitations to destabilizing online content (revealingly gathered together by Moscow under the label of "threats to the information space"). The West refused to have that discussion, on the ground, essentially, of its self-proclaimed moral superiority: if we want to safeguard an open Internet and freedom of expression, the West argued, it is not possible to negotiate about information's content. Ironically, almost twenty years later, the West is forced to discuss with Moscow about the threat of manipulated online content, which probably is, in itself, a score on the Russian side.
The approach highlighted in the Resolution of 1998 reflects Russia's strategic thinking: cyber-attacks and information warfare (we could also add electronic warfare, hybrid warfare,…) are, in Moscow's view, on an operational continuum. Cyberspace, in Russia's view, is one part of the broader "information space", which includes also ICT hardware and software, data and human information processing. This is confirmed in the Russia's Information Security Doctrine of 2000, which identifies two types of so-called "informational attacks": technical and psychological ones. If we assume that the ultimate strategic objective of Russia is that of undermining the cohesion and the stability of NATO and the European Union in order to renegotiate - from a better position - a new European security architecture, then, in order to obtain this overarching strategic goal, it does not really matter to Russia whether it is more suitable, in a given tactical context, to hack the opponent's networks or, so to say, "hack his mind" ("cognitive hacking"), or do both. Russia has an integrated and holistic approach to the "information space": while digital sabotages (CNOs) aim to infiltrate, disorganize, disrupt or destroy a State's functioning, psychological subversion (information warfare) aims at deceiving the opponent, discrediting its decision makers, and disorienting and demoralizing its public and armed forces. This is reflected in the current 2014 Russia's Military doctrine, the "New Generation War" doctrine (also known as "Gerasimov doctrine", from the name of the Russian pro tempore Chief of General Staff, Valeriy Gerasimov). The "New Generation War" doctrine enshrines a combination of hard and soft power (encompassing also economic warfare, energy blackmailing and pipeline diplomacy, support to political oppositions and agents of influence abroad, and other active measures) across different domains and through a skillful application of coordinated military, diplomatic and economic tools. In this context, "informational attacks" become the "system integrator" of both kinetic and non-kinetic military means as well as of government and non-government actors; they are waged during peacetime and wartime in domestic, the adversary's, and international media domains, and they are perceived as one of the most cost-effective tools of non-nuclear coercion, and an essential instrument to minimize kinetic engagements.
A textbook example of "informational attack" (or, in our lexicon, "cyber-enabled information warfare" - CEIW), that clearly combines both offensive cyber capabilities and information warfare, is Operation "Grizzly Steppe": the US Intelligence community assesses with "high confidence" (notwithstanding President Trump's skepticism) that Russia's intelligence (GRU) gained access to the Democratic National Committee (DNC) computer networks in July 2015, and maintained it until at least June 2016. By May, Russia's Intelligence had exfiltrated large volumes of data from the DNC. Someone under the name of "Guccifer 2.0" subsequently leaked to Wikileaks.com and DCLeaks.com the material stolen from the DNC. The scandal that followed was exploited by a massive PsyOps to discredit Hillary Clinton and, more importantly, to erode trust in US institutions.
Considering the relevance of the "information space" in Russia's security strategic thinking and the intrinsic ambiguity of cyberspace, "informational attacks" seems perfectly suited for the job of the intelligence community that is so relevant in Russia. Cyberspace provides both unprecedented access to compromising material (available online or "securely" stored in PCs…) and a safe, efficient, effective and global distribution platform for gaining maximum strategic effect from its use. In order for data to became weaponised information, it does not really matter whether the content is forged or non-attributable; it is instead crucial to "make the first impression", to create the "sense of doubt" in the public opinion, to trash the information space with multiple truths - ultimately, to hack the cognitive domain. Moreover, the State's control over the "information space" is critical also at the domestic level: everywhere in the world, autocratic governments view the Internet as a threat to their grip on power - an information platform that must be monitored, censored and manipulated. Social media servers located outside of the government's control are an intrinsic threat, as Moscow's strict control over the Internet in Russia shows. The relatively low impact among the Russian public opinion of the Panama Papers' leak - that uncovered the personal wealth hidden abroad by Russia's leadership - is probably the result of such a control.
What's at Stake
If operations in the "information space" are so critical in Moscow's "New Generation Wars", what does the escalation in directness, level of activity and scope of effort of Russia's activism in cyberspace tell us from the point of view of international security? Truth is, we do not really know. But it is reasonable to assume that much of what is going on in cyberspace (military and intelligence cyber campaigns; reconnaissance of networks; signaling about cyber capabilities in order to establish deterrence; information warfare,…) is part of a much greater game. How does what happens on global ICT networks relate, for instance, with the signaling concerning the level of readiness of conventional and nuclear forces? Ironically, understanding the ongoing political-military confrontation in cyberspace would require decoding an ongoing heavily encrypted interaction taking place on multiple tables and at the global level, just like hackers do.
Our limited perception of the ongoing confrontation in cyberspace is worrisome, for two reasons. First, there is an actual risk of misperceptions and miscalculations involved in States' responses to CEIW campaigns, as the tensions following Moscow's meddling in the US presidential elections' debate show. Second, the use of cyberspace for projecting a State's power is endangering a free and open Internet, is fuelling the proliferation of aggressive capabilities through reverse-engineering of cyber weapons, is providing motivation and resources for hackers and organized crime engaged in identifying zero-days vulnerabilities and in developing cyber weapons, and is hijacking trust both among common Internet users and within public-private partnerships – which typically take years to develop. Our individual freedom and our societies' independence will be increasingly relying on a free, open and resilient Internet, and it would therefore be of key importance to safeguard it as a critical global common. We are unfortunately drifting toward a different scenario: sovereign States will inevitably aim at establishing information superiority over potential adversaries for the achievement of their own national security. Therefore the crucial question becomes: what can we do if we want to preserve our open democracies and one of the greatest accomplishments in human history against the risk of cyberspace becoming a warfighting domain? The general lack of awareness and consideration about the dangers and the responsibilities involved in this dilemma is a question of serious concern.
Mounting a Multi-Faceted Response
What can we do to protect our democracies from the threat posed by fake news and cyber-enabled information warfare? The answer is multi-faceted, in as much as CEIW is an emerging asymmetric threat that forces us to innovate our security approach in many ways. Investments in technological innovation and cyber capabilities aside, there are probably at least five major endeavors.
If foreign influence is the virus that attacks democracies, the first aspirin (or, if you will, the most effective firewall) is awareness & education. Awareness about the threat, the game at play and the price at stake, both among the general public and at the top institutional level, is the first line of defence. Education in dealing with the cyber threat, in particular, is a powerful ally against CEIW, as reducing cyber vulnerabilities, enhancing the resiliency of our ICT infrastructure, and encouraging cyber hygiene in the general public would drastically reduce the potential damages of cyber attacks (for instance: the malware "Wanna Cry", that affected so many computers in 2017, used a well-known vulnerability, that was patchable long time before the campaign was launched). Cyber hygiene would also greatly contribute to the fight against cybercrime, which is the gym, the ATM, the fog of war of a far more dangerous game entailing state-actors' attacks for espionage, intelligence, surveillance and reconnaissance (ISR), deterrence, targeting, war fighting prepositioning. We are not saying that cyber hygiene and a greater awareness about the cyber threat will, per se, protect countries from cyber advanced persistent threats (APTs), hybrid scenarios or "New Generation Wars", but they are an easy and relatively inexpensive measure that could allow us to devote our scarce financial and technological resources to face even more serious threats and challenges. Explaining to the general public the dangers of manipulated information will also constitute an efficient cultural barrier against fake news, while our societies develop a healthy skepticism as they learn to manage, interpret and evaluate large volumes of non-intermediated information. Education, in other words, reduces the "eco-chamber effect" of social media, ultimately making us better citizens.
A second critical element for countering CEIW is our societies' coherence with their core values: information warfare represents an attack to an unavoidable vulnerability of open democracies, but this does not mean we shall question or negotiate our commitment in transparency, openness and the rule of law. While we must confront foreign information warfare head-on, and we must increase transparency in political funding in order to avoid foreign meddling in our democratic processes, we must also, at the same time, avoid a witch-hunt against whoever is ideological aligned with Moscow's stances: such a course of action would ultimately erode the legitimacy of our democratic institutions, with the effect of dissipating precisely what we wanted to preserve. Instead, open democracies should work on reinforcing their institutions and the public support they deserve. The best way to do this is proving how they are able to deliver innovative solutions to manage the complexity of today's world. In this context, one discussion that seems urgent is the one concerning the strategic relevance of public-owned ICT infrastructures and independent media. Revealing, in this sense, is the discussion underway at the global level (but not much in Italy…) about net neutrality. The new US administration's decision to abandon President Obama's choice on net neutrality reflects the idea that the Internet is primarily a commercial environment and that market forces are best suited for ensuring its growth. But the Internet is clearly much more than this: it is, primarily, an infrastructure that is essential for the functioning of modern societies. Not recognizing this role at the domestic level risks undermining our ongoing international efforts to ensure an open Internet at the global level. Coherence to our values means, also, that politicians should refrain from undermining public opinions' faith in the free press just because they are the objects of unflattering but genuine journalism, because disinformation works best precisely where there is a lack of trust.
Another important element in our response to Russia's CEIW is to refrain from launching, at least in peacetime, retaliatory strategic communication (Stratcom) on our own citizens or on citizens of allied countries, as this would ultimately undermine faith in the free press and trust in international relations. Likewise, retaliatory Stratcom would most likely reinforce (and, to a certain extent, even justify) Russia's perception that information campaigns have been and are implemented by the United States and the West in order to influence the course of a series of regime change over the last two decades ("Color Revolutions" and the "Arab Springs"). The danger, in other words, is that of fuelling an escalation in the conventional domain with relevant repercussions. Instead, a viable option, although a very challenging one, is to respond to information warfare not retaliating in kind, but countering its desired effects. ISPI, for instance, is one of the many think-tanks that launched a fact-checking initiative to expose fake news; likewise, many institutions are focusing not on developing a counter-narrative, but rather on exposing the mechanism behind fake news, such as the "EU-East StratCom Task Force" launched in 2015 to counter Russian propaganda in Eastern Europe, the "EU myth-buster" and the US State Department's Global Engagement Center. The new US National Security Strategy seems to point to this direction, where it declares (p. 35): "We will craft and direct coherent communications campaigns to advance American influence and counter challenges from the ideological threats that emanate from radical Islamist groups and competitor nations. These campaigns will adhere to American values and expose adversary propaganda and disinformation."
A fourth initiative to counter CEIW is strengthening our governance and response-mechanisms at the institutional level. Michael V. Hayden, who served as CIA Director under President George W. Bush, described the Russian interference in the last US presidential elections as the political equivalent of the 9/11 attacks - an event that exposed a previously unimagined vulnerability and required a unified American response. The transformation underway at NATO, which is actively involved in developing doctrines, structures and mechanisms to counter hybrid threats, shows that new institutional and operational arrangements are needed. As suggested by Prof. Adriano Soi in his contribution to the second ISPI's Dossier on cybersecurity, maybe it is time to update even at the domestic level our decision-making processes and to develop an ad hoc strategy and specific structures and procedures for countering the emerging threat of CEIW.
Finally, the West should build on the idea that, in order to counter an asymmetric threat, the best possible strategy is partnering with those that are defending against the same menace. At the international level, this means strengthening both at the strategic and at the operational level our cultural, political and military alliances, and working actively to establish confidence building measures (CBMs) and norms of States' behavior in cyberspace. At the domestic level, CEIW compels us to actively engage in a coordinated effort all relevant public-private stakeholders, key ICT infrastructures' owners and operators and, also, media outlets, building within this communities as much trust as possible. Private companies should not be the arbiters of truth, but they do, however, have an interest in preserving a safe space for genuine content, and this interest could and should be leveraged. The success in engaging Internet providers and social media operators in countering online jihadist propaganda and radicalization, gained by the G7 Ministries of Interior last October at the meeting organized by Minister Marco Minniti in Ischia (Italy), is an excellent example of what can be done to develop a shared responsibility among key stakeholders, and could be fruitfully pursued also in the response to cyber-enabled information warfare.
*The views expressed in this article belong entirely to the author and do not necessarily reflect any official policy or position of any agency of the Italian government.


text:
This soup is a variation on a classic Japanese carp soup called Koi Ko Ku, which is traditionally recommended as a tonic and blood strengthener for women who have given birth. Because of the long cooking, the fish bones are completely softened and become edible and quite delicious. It is a superior source of natural calcium and other essential bone minerals: in fact, one cup provides over 800 mg of calcium.
Buy only the very freshest fish wild (wild caught) Ask that it be cleaned, leaving on the head and tail, and cut it into 3-4 pieces. Rinse well before cooking.
- 1 whole fish (e.g., ), about 1 ½ to 2 lb
- 4 slices ginger
- 3 small carrots (about ½ lb), scrubbed and roll-cut
- 1 medium onion, medium dice
- 1 cup white wine or 1/4 cup brown rice vinegar
- 6 cups water
- 1/4 cup mellow barley miso
To prep ginger: cut 4 thin slices off a knob, lay them on top of each other, then slice them lengthwise into thin slivers.
In a 6-quart pressure cooker, place the fish, onion, carrot, ginger, wine, water, and miso. Bring up to pressure, reduce heat to low, and simmer very gently for 5 hours. Allow to sit until pressure is down, open pot, and stir vigorously with a wooden spoon to harmonize all the flavors. Check the proportion of liquid: it should be soupy, not too dry; add some water if needed. Find a bone and taste test; it should be easily chewed. If a little too hard, pressure cook for another hour. Makes 6-8 servings. This soup/stew can be kept in the refrigerator for 4 days. I do not recommend freezing because it kills the taste and makes it flat. Reboil each time before serving, adding a little stock or water if necessary.


text:
The brain shrinkage associated with dehydration may not only play a role in cognitive impairment, but also in levels of energy, alertness, and happiness.
Can Dehydration Affect Our Mood?
Doctor's Note
This is the third of a video series on water. See the first two at How Many Glasses of Water Should We Drink a Day? and Does a Drink Of Water Make Children Smarter? Stay tuned—I've got more on the way.
Other healthy beverages include hibiscus tea (Hibiscus Tea vs. Plant-Based Diets for Hypertension) and green tea (Dietary Brain Wave Alteration).
What else can affect our mood?
- Fighting the Blues with Greens?
- Aspartame and the Brain
- Exercise vs. Drugs for Depression
- Antioxidants and Depression
What about the omega-3s in fish? That's the subject of my next video: Fish Consumption and Suicide.
If you haven't yet, you can subscribe to my videos for free by clicking here.
62 responses to "Can Dehydration Affect Our Mood?"
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Let's try the test here in Spain with 35 c… All of Spain is half dehydrated… Haha . What about the color of the pee? It is any chart? What it means if is quite yellow ? A now it is a relation with dehydration but are other factors that make that colour? I notice when I was close to a flue or some tthrout pain or omething like that the color gets much yellow … Even drinking equal amount of whater…
I'm curious about this as well as color doesn't seem to be a consistent factor of how much water is consumed or if one is dehydrated from what I've looked up.
The yellow color is from metabolism of haem groups. I'm just guessing but If you eat a lot of meat you could see an increase in color intensity compared to strictly plant foods I try to eat beetroot every day and my micturations are a beautiful orange color. La!
I find when I take vitamin B my pee is bright yellow
When dehydrated my pee is dark yellow
Some times when I ride my bike 10 miles home from work up and down hills I get dehydrated dripping with sweat get home pee and drink to top off then shower and drink more. Its a really great ride on my one speed cruiser
It should be obvious that the intensity of urine color depends both on amount of urine and the amount of coloring agent present within it. Water dilutes the colored solutes that are excreted, while other factors influence the amount of solutes that are excreted. On top of this, people don't usually do a full accounting of their water balance, but mostly just judge in terms of what they have recently drunk and how much they seem to urinate.
When you have a microbial illness there are a number of things that can happen which tend to dehydrate you. You can run a fever, increasing metabolic demands and the moisture lost from breathing and sweat. You can turn away from food which contains water, and vomit up part of your recent meal, which also contains water. You may experience diarrhea, which also adds to water loss.
The yellow pigmentation of urine is most normally due to urobilin, which, like the bilirubin that makes feces brown, is a product of the body's effort to discard heme. A lot of this comes from the cycling of old red blood cells, but people also vary in their consumption of heme iron.
People on low-carb diets often seem to discuss weird-colored urine as a fairly commonplace thing (e.g. https://www.paleohacks.com/ketosis/fellow-low-carbs-how-yellow-is-your-urine-23868), and sometimes attribute the yellow pigmentation to urea, which is a waste product that will tend to increase with massive protein consumption. This is an unlikely explanation, however, since urea is clear as a solid and in solution with water, and apparently quite resistant to color change reactions in general.
Instead, it seems that an increase in yellow pigmentation on a low-carb diet would more often be due to the massive consumption of red meat: muscle tissue which contains myoglobin which contains heme. Massive supplementation of B-vitamin complex could be another cause of increased yellow pigmentation (evidently riboflavin has a very yellowish color), and since urine is basically a dumping ground for the body's water-soluble wastes, there are many other possible contributers to urine color: http://www.scienceminusdetails.com/2011/04/why-pee-is-cool-entry-1-why-is-pee.html
Could eating a lot of carbohydrates cause water storage, since it takes water to store glycogen?
The information I've seen on this is that you can loose about 6 to 8 pounds in water weight if you fast or diet. Since "a pint's a pound, the world, round," for the weight of water, that's six to eight pints of water bound up in the form of glycogen.
"a pint's a pound, the world, round,"
Ha, never heard that before, thanks.
In the UK a pint is 20 fluid ounces, and a pound is 16 oz, but I don't think "a pint's a pound and a quarter" really sounds as good!
That's interesting since this is called the English system?
In the US we learn that a pint is two cups; a quart is four cups or two pints.
What is a cup in the English system? … 10 ounces as opposed to 8 ounces?
In your English system what is the relationship between a pint and a cup?
When we cook in the UK we tend to use scales rather than cups – I find using cups really irritating and if I find a US recipe the first thing I do is convert it to weights rather than volume (how the heck do you measure a cup of carrots for instance?)! I do have a set of cups though and a cup is 250ml so the conversion isn't exact. 8 pints is a gallon here, but obviously total volume of the gallon will be bigger than your gallon. (This is from Carolyn again – I'm not sure whether I've remembered my password!)
I don't know the answer to your questions but I will offer the following personal observation. After my first three years on a 100% plant-based diet (with no added oil) I notice I cannot drink as much water. I used to drink on average two or more quarts a day (assuming I was not outside working) and since eliminating meat, fish, cheese, and milk I have a hard time downing more than 1 to 1.5 quarts a day. Someone told me that it takes a lot of water to digest protein compared to carbs. Is there anyone who can confirm if that is true?
A pretty direct effect of protein catabolism is the production of urea, which is expelled by the body. More urea to expel would probably tend to promote greater urine volume, there being less work required of the kidneys to eliminate the urea when the urine volume is allowed to be larger. This would prompt more water drinking, but another important effect is that most animal foods are comparatively dry to begin with, which could account for part of the difference that you are apparently noticing.
It doesn't seem that the metabolic water from oxidizing a calorie of macronutrient depends too much on the type of macronutrient in humans, at 41, 55, and 107 grams water per 100 grams protein, carbohydrate, and fat, respectively (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2495085/ ), though carbohydrate liberates a little more per calorie than either fat or protein. This makes intuitive sense, since carbohydrate is generally the most efficiently stored form in biology in terms of retaining the energy used to build it, while fat is the most efficient source of stored energy per unit mass or volume, and protein is generally a secondary energy source, being more important as a structural component and an enzymatic tool that closely follows the instructions of the genetic code.
1 part glycogen is stored together with 3-4 parts water in the body, but it's important to understand the exact sense in which this water can be said to be stored. It isn't simply available to go into the plasma whenever it is needed, but rather it is locked up in the matrix which stores the glycogen. As your body takes the glycogen out of storage and uses it, the water will be liberated.
Diuretics are often prescribed (hypertension, oedema, heart failure) to the elderly population – one well known side effect is dehydration. The elderly frequently dont drink enough water for various reasons – they dont feel thirst as well as a younger person, deliberately so they don't have to go to the restroom so often, to avoid getting up at night and so on. Conspicuously many of the older population are prescribed antidepressants. There may well be a connection.
When you think about it, how silly is the need for written guidelines to tell us how much water to drink when we have an instinct called thirst which informs us better, more accurately, and quite naturally? On the other hand, forced drinking resulting in too much water can cause low sodium concentration (hyponatremia) along with encephalopathy. So, it seems that too much water is just as bad as too little. The bottom line is: follow your thirst, not some cheesy bogus advise. See:
I've heard that thirst sensation sometimes works and sometimes not. That older people either lose their sense of thirst or do not follow it. There must be some reason people get dehydrated otherwise we would not be talking about it.
These days it could be that our sense of hunger and thirst are thrown off by other things. 100 years ago how often did anyone drink soft drinks, or flavored drinks? I think most people drink water.
I was thinking the same thing. The more unnatural our lives get, the more we lose our natural abilities!!! I know so many people who NEVER take a drink of water at all! It boggles me because I am a H2O chugger!
Thirst and hunger center are close together in the pituitary, almost winding around each other like a ball of spaghetti. Many feel thirst, but interprets it as hunger and go to the fridge to eat something.
Thirst is also mistaken for hunger in many cases. Water (alkaline) is my field of study and I've learned many things about this wonderful substance we use everyday. Did you know if you are growing your veggies with water that has had the chemicals removed they will taste different and better? Water which is cleaned of contaminants is much better for you to drink.
I have seen a number of schizophrenics over the years with psychogenic polydipsia, an irrational urge to drink water. Several diluted their electrolytes to the point they began seizing.
I have a friend who has been on lithium for 16yrs and is trying to wean himself off by reducing his Li by 6% a month. Before he started reducing, he came to our house for dinner and drank about 7 dinner glasses of water throughout the evening. It was excessive. He said the lithium made him dehydrated, but I think it was a psychological tick "psychogenic polydipsia". He kept peeing all night – so I guess he wasn't dehydrated. Maybe he should get checked for diabetes, but he is very trim – doesn't fit the picture.
I don't prescribe lithium much these days. Long-term lithium use is fairly frequently associated with thyroid and kidney complications and periodic blood testing is mandatory. As for your friend, I would hope that the lithium is being prescribed by a psychiatrist and that he/she is managing the change. Furthermore, the principle indication for lithium is bipolar disorder. Assuming that is the case here, another mood stabilizer would need to be started in its place to avoid a relapse.
Thanks for that good info. He does have bipolar disorder – I don't know if he is being managed by a psychiatrist at this point – I doubt it as he hasn't mentioned starting an alternate med. I'll pass on what you said. Thank you.
There have been studies that show thirst cannot be trusted to know when you're dehydrated. If thirst can be trusted as a sign perhaps the problem is paying attention and doing something about your thirst? Think about the video we all just watched here and the chart that showed so many folks were dehydrated. Dah! My favorite study was one mentioned by Dr. B. http://www.watercure.com in one of his books I read years ago involved a large group of people who were observed through a two way mirror during a day long seminar. The entire day during the seminar water was withheld and not available to the attendees. During the last 1/2 hour or so they put water pitchers and glasses on each table and the seminar participants were watched by study observers behind the mirror. One of the findings was that the older you are the less you can trust thirst to keep you hydrated. Some people never drink water. And I have met people who proudly tell me they don't drink water because they don't like it.
Rodger – the second of the studies you cite actually comes to the opposite conclusion you state – the summary states that thirst may actually be the sign that the point of dehydration has already been reached. The other two are focused only on excessive hydration during intense and prolonged exercise resulting in replacing profuse saline-heavy sweat with water and therefore flooding out sodium. This has nothing to do with drinking plenty of water throughout a normal day and staying ahead of thirst. I cannot find any studies suggesting that this is a bad plan or that it will result in hyponatremia. I'm not sure why you feel that this is "bogus cheesy advice".
1:58 >> "Cold water gets sucked into the body about 20% faster"
You learn something every day I guess … I never would have thought that.
probably something to do with density. I had heard this many many moons ago, never doubted it.
Getting older definitely plays a role, but I think taking certain, and especially multiple pharmaceuticals is a huge issue that compounds it! (Sadly I learned from PAST experience!) Other age groups are so warped by the chemically created taste-pandering industries they seem to have forgotten water completely! Sad and scary!
Electrolyte disturbances eg. low sodium also has a negative effect on brain function – Again the elderly are at the highest risk. Various frequently prescribed drugs can lead to low sodium – eg. diuretics, antidepressants and NSAIDs (over the counter painkillers). Especially if you combine the drugs – and we all know an elderly with hypertension, depression and arthritis (all preventable and possible treatable with a plant based diet – but instead we take drugs that create a fourth problem)
Three components, ceramides, cholesterol, and saturated fat make up the skin barrier that prevents moisture loss. If you suffer from dry skin, usually associated with dehydration, take a look at the following quote from Wikipedia:
"Ceramide is the main component of the stratum corneum of the epidermis layer of human skin.[10][11]
Together with cholesterol and saturated fatty acids, ceramide creates a
water-impermeable, protective organ to prevent excessive water loss due
to evaporation as well as a barrier against the entry of
microorganisms.[11] With aging there is a decline in ceramide and cholesterol in the stratum corneum of humans.[12]"
Wheat oil is supposedly rich in phytoceramides.
There are people who think they are hungry when they are actually thirsty.
I have experienced this. I think I am hungry, take a bite of something and realize that I am not interested in eating or that I am already full. At some point (before I ate WFPB diet) I realized I should consider the possibility that I may be thirsty rather than hungry. So now, if it is not mealtime and I feel hungry, I try water first, and then if that doesn't work, I try food. Sometimes I still forget and try a snack that doesn't satisfy, and then remember water.
I did some calculations. If you drink 0.5 liter of water at 12 ° C = 4 degrees F, and your body warms it up to body temperature, 12 kCal is needed.
To do this you need to use 1.3 g fat or 4 g carbohydrate, or 4 g of protein. A kind of weight loss …
Or more dramatically, the heating corresponds to the same energy as to lift 500 kg 10 meters above the ground, which corresponds to the ceiling of the third floor
Leo, I think you've a few errors in your calculations. (1) 12° C = 53.6° F. (4° F is 28° F below freezing: so though the water may be potable it most certainly wouldn't be pourable—or drinkable at 4° F!) (2) 4g of carbohydrate or protein = 16 kCal since each of those macronutrients is 4, not 3, kCal per gram.
I remember a funny thing. The body has a lymphatic system that removes waste substances. The brain has no room for lymphatic vessels. Therefore, the brain shrinks in the night to be flushed clean by the lymph fluid. In the morning, the brain has expanded again.
A good night's sleep is important for maintaining a detoxified brain.
Yes, this info is in a video here at NF.O. Now for a nap!
I like water but I don't drink anything. I eat about 7 pounds of food a day (plant based diet) which is about 95 per cent water. If I drink very much water I am up all night visiting the restroom. Is it bad that I don't drink?
That is interesting. I never considered the total mass of food I eat. I eat a lot of nuts, seeds, and grain, all of which are relatively dry. I do drink about 8 lbs. of tea (and 0.5 lbs. of red wine) per day.
NO. If your urine frequency and color are good, then you're good. Right after I went smoothie/raw foodie some years ago I went on a 60-mile bike ride. I tried to drink like I used to drink (water on long rides). I wound up having to stop every 10 miles!!! I was more hydrated than ever and my elevated usage did NOT require the "usual" level of water consumption. Folks need to drink and urinate regularly-will vary according to many factors. Eating whole, especially raw, foods will greatly decrease the amount of "extra" water necessary.
It's an amusing coincidence that an hour ago I was standing in line at a checkout stand and saw a display for "Liquid Genius," "inspired by the clouds." I scoffed at the time but apparently, according to this video, they may be on to something. They can legitimately claim that their product can make your brain larger.
I generally find your videos worthwhile and very interesting.
But the effect of dehydration on mood? I thought it was April 1st but it isn't.
I wonder what era we live in when people of high science, collect articles that cost thousands of dollars of funding to find out that dehydration affects our mood?!
Have you even been thirsty in your life? Ever? Or even remotely been in touch with how your body feels?
What next?
Does being hungry affect our mood?
Does being sexually aroused affect our mood?
Does feeling too cold affect our mood?
Does feeling too hot affect our mood?
Does having fever affect our mood?
Please, for the sake of the content value of this website don't dwell into the high science of trivialities.
I'd like to see a video about how to help people that can't drink, people that don't like water and are in a chronic state of dehydration. I call them hydrophobic and I know a few. Perhaps there are methods, techniques, etc…I think that would really help rather suggesting people (who are the most likely to be hydrophobic ones) to what drink 750 mL of water to see how much they pee in an hour. That's is IMPOSSIBLE for many hydrophobics to consider such amounts without some sort of tweak.
I disagree. This is very relevant. You don't feel chronic dehydration – there is no thirst. Hunger, cold, fever and so on are linked to emotions. The cause of fatigue, lower levels of vigor, confusion and bad mood, can be something that you are not aware of – chronic dehydration (not thirst). Most people probably know if they are sexually aroused…..
@Plantstrongdoc M.D.
The question is "Does dehydration affect our mood?"
You said : "The cause of fatigue, lower levels of vigor, confusion and bad mood, can be something that you are not aware of – chronic dehydration"
My answer:
Right. Well, here are a few exercises to avoid finding oneself in a situation of such ignorance about the source of the problem:
1) Put a plant in your office/room. Describe your primary responsibility with the plant.
1a) Fail that responsability chronically, and observe if it has or not affected the mood of the plant.
2) Open a book about the history of our planet, and write down all the references about the importance of water as the base for life.
3) Search for the percentage of water :
a) by weight (human body)
b) by molecular percentage (human body)
c) by percentage of graphical representations in medical textbooks that display water in the environment (of a molecule, a cell, of DNA…)
In other videos, I was occasionally very critical but on rather biological
trivialities. This video really marks a whole new level of
disconnection with the most fundamental biology but also reality of life. Very concerned!
I strongly disagree with you. Dr. F. Badmanghelidj spend his entire life studying the effects of water on the body http://www.watercure.com and claims to have cured thousands of people of depression by simply having them drink more water. He once made an offer through a TV station in PA (via an auto parts company owner who advertised in the local area) offering $25,000.00 to anyone in the area with a child with asthma they could not cure in two weeks by simply having them drink less sugary soft drinks and more plain ole water. They claim they never had to pay out a penny.
I suspect that you've gone pretty deep down the rabbit-hole of anecdote and are probably lumping too much hope into one cure-all mechanism, where you should instead have some skepticism about the intellectual character of the person making the claims. Seriously, the late Dr. Batman denied that HIV causes AIDS: http://www.watercure.com/pdf/AIDS_The_Dead_End_of_Virus_Etiology.pdf
Note that he wasn't willing to submit to the rigors of peer review before posturing as if his ideas on this matter had the authority of institutional science, either. The Journal of Science in Medicine, Simplified, was published by the Foundation for the Simple in Medicine. This publishing corporation was founded and controlled by — you guessed it — Dr. Batman himself: http://www.washingtonpost.com/wp-dyn/articles/A64133-2004Nov19.html
There is a wide range of people who seem to advocate that urine should always be clear, and we can see some attractiveness in the idea for the apparently 'pure' connotations and the apparent ease by which the criterion can be checked. That said though, the classic 8-point scale is not exceptionally well-validated for accuracy with self-assessment and the relationship with overhydration at the low end of the scale is not well explored: http://www.bmj.com/content/345/bmj.e4848 By definition, clear urine opens up the possibility of overhydration, and trying to have clear urine at all times will accentuate this effect.
Obviously being thirsty affects mood in a general sort of way. We perceive a need that tends to intrude on our mind, become more intense with time, and makes us feel unhappy on some level that the need is not fulfilled. Even so, the effect on our mood of these kinds of signals from our body varies quite a lot from one situation to another. Sexual arousal is a strong example of this, I think. Even more important is the point that thirst doesn't exactly equate with dehydration in some groups of people, which is part of what has been motivating this research.
So no, it's not necessarily trivial to ask if dehydration (as opposed to thirst) has a significant and persistent effect on mood, and what sort of effect this is if so. You yourself seem to be interested in the people who insist that they are not thirsty (why is it that you don't take their word for it in these cases?) but who aren't euhydrated in your opinion. The extent to which we can be dehydrated without feeling thirsty is worrisome, because it presents situations where we can't rely on how we feel to regulate our bodily hydration, even in principle. However, the study on which Greger's water challenge is derived (http://www.ncbi.nlm.nih.gov/pubmed/24476468 ) suggests that, for "healthy men" at least, thirst itself is an active sign of 'dehydration' in the sense that worsens mood and impairs performance on certain cognitive tasks (-2% body weight). The researchers in fact remark that the onset of thirst somewhat precedes the mental impairment, as healthy people start to perceive thirst at 1-2% loss. A secondary measure through a "challenge" is valuable, but not as valuable in this kind of group as it might be for others who might be expected to have greater problems with sensing thirst or with planning their behavior so that feelings of elevated thirst do not arise.
The more impressive idea on euhydration in the healthy is from Greger's other video, where a cardiovascular benefit to drinking water on top of the diet was noted in Adventists, who eat a comparatively healthy diet overall: http://nutritionfacts.org/video/how-many-glasses-of-water-should-we-drink-a-day/
Even this result is a bit less impressive, though, for those who think that they have taken measures which already place them at low risk for ischemic events, and absent a more refined understanding of what exactly led to the benefit and how. Pushing blood viscosity down a bit is probably good, but the increased loss of minerals and salts may outweigh the cardiovascular benefit in some people, especially on a water-cooked plant-based diet such as many people here adopt. Drinking several cups of fluids throughout the day should probably be regarded as normal for most people, but that isn't the whole story, either.
Drink water. Not sugar water
Raw foodist think that humans need to learn to drink because for us is not natural to drink water but instead we were designed to eat mostly fruit and that's where we'd get our water. That could explain why we don't feel the natural urge to drink most of the times. When I eat raw ;mostly fruits and veggies( I never drink water but I go to the bathroom a lot thus I am never dehydrated. (Also a beginning of arthritis went away since I added much raw food in my diet last year)
Yes, one of the primary things most cooking methods do is remove water from the food. Anything processed generally has had the water removed. THIS is why most people need to consume so much "extra" water. It is to replace all the water that was originally IN THE FOODS they are consuming modified forms of. If a raw foodie tries to drink the "required" amount of water, he/she will go crazy urinating all day. Tune in to your body and common sense rather than "hard and fast rules" as to such basic things. Life was simpler when chilled water was freely distributed around this country. Here in the South iced water was automatically delivered to every person who sat down in a restaurant, GRATIS.
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I am currently fighting a – possible virus induced – chronic headache and I have learned that I need to drink significantly more than I used to do in order to keep the symptoms down. I currently average around 3 liters of water a day, depending on weather conditions (Scandinavian climate), on top of the water I get from food. I have noticed that even the slightest dehydration makes my headache a lot worse and this happens a long time before I feel any thirst at all – also it seems that fluids from food, beverages and juices does not do the job, it needs to be clean water.
So again, how much water you need depends very much on your situation and condition.
Much thanks! This is definitely an astonishing online site.
Highly descriptive post, I enjoyed hat bit. Will there
bbe a part 2?
You've got amazing info at this point.
You are completely correct in your assertion about electrolytes. These are essential when doing exercise with sweating. The notion that we get enough via food is rediculous right from the moment we get sweating in hot weather we need more electrolytes. But this website is all about wholism and certainly not about exercise, so we can't talk about individual nutrients here.
It's essential to raise your electrolyte content when you drink more water because the more water you drink, the more you're going to dilute your sodium.
There was a recent study about army recruits and the more beans you ate, the greater chance you had to get enlisted. But another unexpected finding was that those who ate more sodium also had a greater chance to get enlisted. Seeing the post above considering the effects of dehydration it's no wonder we're seeing such results.
To make things worse, many people on a WFPB diet or on the Daily Dozen actively keep their sodium intake low when only eating whole foods without added salt.
The basic human need is 200ish mg but that is without sweating one droplet. A WFPB diet gives you 400-500ish mg sodium. This is likely enough if you don't sweat alot and if you don't exercise much and certainly not in any warm weather.
But if you are really pushing the boundary here, I can only assume many of these folks are dehydrated to some extend or severely limit their sports capabilities. You need thrice that much to reach the 1500 mg sodium as recommended by most standard authorities.
So you actively need to add some salt to this diet or either eat 2ish teaspoons (they're called coffee spoons in my language) of MISO each day to reach that level. I'm thinking that way you are at least not running low on sodium and have a buffer for moving around without hampering performance all while preventing the health effects off excessive sodium.
But sodium intake remains dependant on the amount you sweat nonetheless. So you need even more than 1500mg if you're doing intens sports in warm weather. Preloading becomes essential. I can advise you to take a look at something like
Precision Hydration, they're on Twitter. You can take a short quiz and see wether you require extra and how much you would need to SUPPLEMENT. (another dirty word on Nutritionfacts, did I already mention SODIUM?). Anyway good luck! Keep on exercising.


text:
Hello Everyone!!
As some of you may have heard, the Primitive And Folk Artist (PAFA) group on Etsy is going to be having a HUGE Giveaway starting March 1st.
I am one of the lucky members of this group.
Several of us have donated prizes to be given away to one lucky winner!!!
I think the total donations so far is….18 (could be more)!!
It could be You that wins them!!
So head over to the PAFA Blog and sign up to follow!!
Then stop back by March 1st to see all the wonderful donations and enter to win!!
Here is my donation…
A handmade, primitive, clothes pin holder bag.
I made the front out of an old cutter quilt.
The back in done in a vintage, blue and white, dotted fabric.
Pinned to the front is an old wooden clothes pin.
The entire bag has been put through an aging process for the wonderful, prim, grubby, appearance.
Prim patches of coordinating old blue fabric have been sewn to the back of worn spots on the quilt.
Don't worry, there are no holes in the bag. ;)
Hope you all like it.
I thought it turned out pretty cute!
Also when you get the time….
Be sure to stop by Etsy and do search for PAFA to see all the items currently listed by this group.
Thanks so much for stopping by.
Talk Soon…


text:
There was a rainbow in the sky.
Beautiful colours to my eye.
Where do they start?
Where do they end?
I do not know.
I won't pretend.
The colours all light up the sky.
Very pretty. I can't deny.
How does it come,
I don't know how.
I won't presume, I know somehow.
All I know is what I see.
It's so pleasurable to me.
So if you see one in the sky.
Think of how, where and why.
Beauty in its truest light.
It is such a wonderful sight.
To see a rainbow in the sky.
And I will always wonder why.


text:
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