The focus of the obesity crisis seems to have turned to sugar. While doctors and nutritionists suggest that we need to cut our sugar intake radically, the food industry continues to defend sugar and say it’s wrong to demonise one food. While obesity probably shouldn’t be blamed on just one nutrient, eating too much sugary food is not good for our health (and let’s face it, most of us already know that). Here, nutritionist Kate Cook, author of The Corporate Wellness Bible, takes us through the basics and suggests simple ways to reduce sugar consumption.
Have you ever felt like curling up under your desk and spending the afternoon snoozing? Or been in serious need of matchsticks to prop your eyelids open? And do you ever wonder why this always seems to happen in the middle of a vital meeting, despite three cups of coffee?
The energy equation
We need sugar (glucose) to fire our system. It’s the fuel that gives us our energy. However, too much is deemed by our body to be dangerous (think of diabetics).
We obtain this fuel largely from our food. A hormone called insulin specifically lowers these blood sugar levels and adjusts them according to our minute-by-minute needs. We don’t have very much sugar circulating at any one time because as soon as we do, in comes insulin to normalise the level. When blood sugar levels are low, we rely on stored glucose (glycogen) found in the muscles and the liver, which helps maintain this delicate equilibrium. Once stored glucose is used, more food will be required to sustain glucose production.
Not all food was created equal. Some foods ‘burn’ (meaning they’re converted into sugar) quickly while other foods ‘burn’ slowly. These foods are called high and low glycaemic index foods (GI foods) respectively. The GI index is a way of measuring foods that are converted to glucose at different rates. But don’t get hung up on the GI index, as confusingly you’ll see it published in different places with different values. As a very simple rule of thumb, white things (e.g. potatoes, pasta, bread, parsnips, white rice) are like rocket fuel while dense, thick, fibrous, brown or green things (e.g. lentils, chickpeas, broccoli, brown rice) are going to burn more slowly and are our great energy sustainers. For example, whereas glucose (sugar) scores 100 on the GI scale, a lentil comes in at a cool 42. The important thing to remember is that it isn’t necessarily foods that we traditionally think of as sweet that cause the problems. A ‘sweet’ potato, for instance, actually scores quite low, as it is wonderfully fibrous.
You can raise your blood sugar by another mechanism. Stick your head in the mouth of a man-eating shark, then quickly take it out again and swim like hell for the shore. This would certainly pick your blood sugar up rapidly, as powerful stress hormones would raise blood sugar to give you enough energy for your clever exit strategy. We do this all the time, but usually our boss, gas bill or deadline is the cause of our stress and not man-eating sharks. Of course there is an easier way of picking up blood sugar levels – have a fag or a cup of coffee. These are both stimulants, which stimulate the adrenal glands (where those stress hormones come from) to release sugar from storage. But what goes up, must come down, hence staying awake in the meeting becomes a challenge.
So, what’s the problem with the blood sugar whizzing up and down all the time? First, the pancreas, where all that insulin is produced is going to get worn out. Second, you’re going to get dips of energy as the blood sugar levels plummet when insulin tries to lower them. Third, insulin is also a fat storage hormone, so if it overreacts and there’s continuously too much insulin in the system, eventually you’ll put on weight. Commonly this appears as those cute love handles or that attractive tyre round the middle. And where do you see this phenomenon most commonly? On executives who are eating the wrong things, having too many cups of coffee and getting stressed out.
More on blood sugar
Your body can only deal with one to two teaspoons of sugar in the blood at any one time. So, if, for example, you drank a bottle of a glucose-based sports drink – the sugar in the blood would rise steeply. The body protects itself from too much sugar in the blood by releasing a hormone called insulin. Insulin lowers the sugar in the blood rapidly. It is a fat storage hormone – unfortunately if there is too much insulin released it will encourage the storage of the foods you eat as fat. Therefore you need to keep your levels of blood sugar stable in order to prevent the release of too much insulin so that you can reduce fat storage and lose weight, and in order to maintain a steady flow of energy.
I have devised a very easy way to follow a lower glycaemic index system without having to count or know what each individual food scores. How quickly a food releases its sugar is measured on the Glycaemic Index scale. Sweet, fluffy and white foods (e.g. ripe bananas, white bread, cake) have a high GI score and cause blood sugar to rise rapidly. Thick (dense), fibrous, protein foods (e.g. oats, rye, pulses, eggs) have a low GI score and do not release their sugars rapidly, keeping blood sugar more stable.
Slow burn foods are:
Thick (dense), fibrous, protein = low GI
Fast burn foods are:
Sweet, fluffy and white = high GI
Adding fibre and protein makes food burn more slowly. For example, if you had an apple and you ate it with a handful of nuts it would burn more slowly. Or if you had a sweet potato and added some fish it too would burn more slowly.
Keeping your blood sugar more stable helps maintain energy; it prevents the mid-afternoon slump, helps maintain a healthy weight and also keeps stress under control because the blood sugar is not swinging around. Stable blood sugar also helps keep cravings under control – e.g. cravings for sugar, alcohol or caffeine – as these act as stimulants to prop the blood sugar up.
The key to eating well is preparation. If you ensure you have the right foods to hand you are less likely to reach for the rocket fuel foods such as biscuits and sugary drinks when you feel an energy slump coming on. If you don’t have the time to go shopping try grocery shopping online. Once it’s set up it’s wonderfully easy. The key to healthy eating is: ‘Be prepared.’
Incest – it’s not about the sex, says Tim Phillips
‘Alongside kinslaying and the violation of guest right, incest is proscribed by every major religion in Westeros,’ the Game of Thrones Wiki tells us, ‘Children born of incest are deemed abominations.’
Didn’t stop them doing it though. Clearly there’s ‘proscribed by every major religion’ and ‘who are you to tell us what to do?’ For those of you not familiar with the Game of Thrones backstory, King Aerys II Targaryen (the Mad King) married his own sister, Queen Rhaella Targaryen. King Aerys made good on his nickname by going insane thanks to inbreeding, and his son Viserys wasn’t all there either.
This, you might conclude, would be an argument against imitating his actions. But Queen Cersei and her brother Jaime Lannister have, even by the beginning of Game of Thrones series 1, been going at it for years. This has the unfortunate consequence that they produce barmy King Joffrey, a sort of psychotic Milky Bar Kid.
This is a pretty accurate depiction of the sexual behaviour of European royalty through several centuries. For example, John V of Armagnac in the 15th century took up with a young girl called Isabelle who was considered one of the greatest beauties in France. This was controversial because there had been talk of marrying her to Henry VI of England before he stepped in. It was even more controversial because she was also his sister. After they had two children John V promised to keep his codpiece buttoned while his sister was around, so the kerfuffle didn’t exactly die down when they got married (claiming the Pope had told them it was OK), and had a third child.
The literal aristocrats of incestual ick were undoubtedly the Habsburgs, who bred so enthusiastically with their cousins that, by the 17th century King Charles II was ‘physically disabled, mentally retarded and disfigured’. Academic studies calculate that Hapsburg marriages had up to 25% of genes in common.
You don’t have to be a disciple of Sigmund Freud to be aware that incest fantasies are common; every internet porno site has an incest category. Well, that’s what PEOPLE TELL ME. But the Habsburgs weren’t being kinky. Royal incest is about power. It kept the fortune in the family – if your extended family was also in charge of the country next-door, then a political alliance meant a family wedding, whether you were into that sort of thing or not.
So, if we concentrate on the sex, we’re missing the point. This is about power, and keeping power close. Power influences the way the cake is cut: the more you concentrate power, the more of the cake you keep. What psychologists call ‘other-regarding behaviour’ is more common among those genetically closer to us, or those with a similar world view.
It often isn’t a plan, but an outcome of a natural (though misguided) thought process, in which we trust and value people who look and talk like us. People in power share power with their ‘family’. Few discriminate consciously, but only a small group of the population has the social capital (confidence, education, powerful friends and common experiences) to be part of the ‘in group’. Are these always the best people to wield power? Your opinion may be influenced by whether you are in that group or not.
We assume that shareholder capitalism places controls on CEOs and their executive officers, just as royal alliances between families were meant to moderate the behaviour of each ruler: but when the powerful actors are ‘family’, the opposite can often be the case.
This survey shows how corporate dynasties intermarry by sitting on each other’s boards. One result: a small group effectively decides one another’s compensation, and we all know how executive pay has ballooned in the last 30 years at a far greater rate than profits have increased. That’s not criminal. But scandals at Enron, WorldCom and many others – in which the performance of a supine board has been shown to be a contributing factor – shows what can happen when intermarriage gives too much power, with too little oversight, to the King Joffreys of the corporate world.
Edson Arantes do Nascimento, who you know as Pelé, had the nickname ‘O Rei do Futebol’. He will forever be associated with one particular piece of skill at the 1970 World Cup in Mexico. From the halfway line, the Brazilian fired the ball over the Czech keeper, who was way off his line and turned to see the ball dip just in time. Nothing like it had ever been seen before during a World Cup match. Unfortunately I was not allowed to watch it on TV as a child in 1970 because the match was broadcast late at night. So I was very pleased when footage from the game was recently shown on TV. And it was worth watching. The keeper was not even that far out of his goal, and the trajectory of the ball was even more impressive than I had imagined. Pelé even had a surprise in store for me: the ball went just wide.
These days you see the occasional lob like Pelé’s, and now and then one even goes in. In 2014, Wayne Rooney scored a fantastic goal like that against West Ham United. Does that make him better than ‘O Rei do Futebol’? Sadly, no. What made Pelé’s lob so special was that he was the first who dared to try a lob in an important match. It may well be that the Pelé of old would have struggled in today’s football. Today’s players are physically and tactically stronger. No matter. Pelé gave people pleasure because he was better than his contemporaries.
What would have happened if the hundred best players of all time had never been born? Other players would have taken their places as superstars. Someone else would have been the first to lob the keeper from the halfway line. Of course we would have had to do without a few delightful pieces of skill, such as Robin Van Persie’s beautiful header against Spain during the present World Cup. Still, the pleasure had by all the fans put together would not have been much less as a result. Because football’s main attraction is the excitement and the contest against the opposition.
What does this mean for the debate about players’ wages? Are Messi’s millions justified because he entertains so many people and because, partly as a result, people are prepared to pay so much to watch Barcelona on TV and buy club merchandise? From the individual perspectives of Barcelona and Messi, there is something to be said for that view. But you can also take a broader view. Without Messi, someone else would be the world’s best payer, and that player would also be much loved. The ultimate reason fans spend a lot of money on football is that the sport is so popular. And that is largely due to the volunteers, supporters and rather poorly paid players of a previous era who made football what it is today.
So in my opinion, the salaries of present-day players are too high. It’s not the stars that make football. It’s football that makes the stars.
Without Luis Suárez, Liverpool would not have finished second last season. They might not even have qualified for the lucrative Champions League; Everton could have qualified instead. So from Liverpool’s perspective, it is quite justified that Suárez earns many millions a year. And for the fans of the club, Suárez is really worth his salary as he has given them so much joy. Moreover, he did a lot to brighten up the lives of his fellow countrymen by helping Uruguay beat England last week. No-one in Uruguay will be begrudging him his salary now. But to the world as a whole, his value is far more limited. For instance, Uruguay’s joy after the two Suárez goals stands in contrast to the pain of the losing country – and Suárez is responsible for that too. Perhaps all the suffering he has caused should be docked from his wages …
Dutchman Tsjalle van der Burg is an economist and Robin Van Persie fan
Warning: this blog contains spoilers for Game of Thrones Season 3, Episode 9
I couldn’t watch the Game of Thrones episode featuring the ‘Red Wedding’ on the day it was first broadcast. For 24 hours I couldn’t read the tweets or posts from my friends which went like this:
Friend: WHAT THE HELL WAS THAT??!
Other friend: didn’t see that coming!
Other friend: I’m glad no one told me that [spoiler]…
This stuff was hard to avoid. The Red Wedding more or less crashed the internet. So (spoiler alert) I managed to avoid knowing the full detail of the slaughter of heroic avenger Robb Stark and most of his remaining family. I could boggle afresh at the mass murder of men, women, children (born and unborn) and dire wolves. Next time someone describes a drunken wedding to me as ‘carnage’, I’ve got a handy visual reference.
But the internet-crashing shock wasn’t fundamentally about death. There’s loads of it on TV. I recently watched Michael McIntyre’s chat show. His guests died every week.
It’s because (more spoilers here) we’ve invested in the revenge story of the Robb Stark and his family who, in Hollywood narrative terms, should clearly win their war against the Lannisters because that’s the way things are done in fairy stories. Therefore, when they get cut into small chunks at the Red Wedding, and fail epically as a result, it’s not the way things should happen. Consider:
- Robb Stark’s wise and mostly good father, who loved his kids so much that he even fathered an extra one while he was off having a war, was murdered by the Lannisters for political reasons. Therefore avenging him is a righteous quest.
- Lannisters are weaselly snivelling cheats who make Shakespeare’s Richard III look like Nelson Mandela.
- The Starks have an attractive macho mud-caked integrity. They recall the great Wigan Rugby League team of the late 1980s; not least because they sound a bit like them too.
- As a result the Starks do not dress in silly foppish clothes or wear ridiculous little crowns. Again, not like the nasty Lannisters.
Many of the stories we read, watch and tell, the religions and beliefs we follow, the news we watch and therefore the assumptions we make are based on the idea that virtue gets a reward. We build these stories into a ‘Great Man’ (it’s almost always a man) narrative, in which a few extraordinary people shape our destiny for the better. This was first expressed by the historian Thomas Carlyle in 1841, in his book On Heroes, Hero-Worship, and The Heroic in History, in which he wrote, ‘The history of the world is but the biography of great men.’
Niccolo Machiavelli, writing 300 years before him, had a rather more nuanced appreciation of the Great Man. When he wrote The Prince as a leadership manual for medieval rulers, he knew two things: first, that it really helps to get stuff done if you are perceived as great. He was less fussy about actual greatness or virtue – perhaps because he’d spent a lot of time around the Medici and Borgia versions of the Great Man. The second thing, as Machiavelli warns us towards the end of his celebrated book, is that ‘greatness’ is fundamentally about happenstance: being the right person, in the right place, at the right time.
And so he undermined the Great Man Theory before Carlyle created it. But we look for a neater story, that great men are fulfilling a destiny. The Starks must win because they deserve it. It also helps us to take orders if we believe that we follow people because they are not just powerful, but better than us in some way.
Great Man Theory underpins the modern idea of the hero CEO too. There is an economic theory known as ‘just desserts’ (in the US, ‘just deserts’) which argues that the financial rewards of the additional value created by an innovation or business should flow to the person who created it. Greg Mankiw, one of the greatest economists alive today, recently wrote a paper on this called ‘Defending the One Percent’. It’s easy to read, and argues, for example, that innovators like Steve Jobs deserved their extraordinary rewards.
There are two arguments against this. First of all, Steve Jobs didn’t design the products that Apple sells. Innovation is a team effort, involving thousands of deserving, hard-working people, some of whom get minimum wage.
Secondly, even if we think there might be a limited number of great men to reward, who exactly are they? Who gets the revenues from the iPhone? Is it the person who invented the iPhone, or the telephone, or the one who invented electricity, or who created outsourced manufacturing, or even the internet? Any one of them would have a legitimate claim on a piece of the action, and few of them profited anything like as much as Jobs.
Machiavelli knew that the necessary condition for becoming a Great Man isn’t to possess greatness according to some moral or intellectual standard (it might help, but looking at the people in Mankiw’s 1% it’s clearly not essential). The perception of greatness comes from the power, not the other way around. People have to think you’re going to win, or they won’t give you a chance to prove it.
But the Red Wedding reminds us (as does much of Game of Thrones) that, while this is a necessary condition of greatness, it’s not sufficient. You also have to actually win: history never even thinks about virtuous people without power, and soon forgets losers. So when our Great Man Theories are hacked to bits in front of our disbelieving eyes, it’s uncomfortable. But it’s a useful reminder of the sources and limits of power.
Right at the beginning of most John Grisham books, a person appears who is confronted with circumstances which completely disrupt his happy life. Sometimes this is mainly bad luck, but often serious injustice is done. And then the person starts to fight the injustice, making the story a bestselling one. As an economist, I like that; high sales are good for the economy, and for employment too. Yes, injustice brings many good things – thanks to the hero who fights it of course.
Grisham is an open-minded man, but as a writer he refuses to have any discussions with the characters in his book. He simply does not listen to them. That’s good, because his heroes would tell him injustice should never be tolerated. This is how real heroes think. So if Grisham did what his heroes wanted, there wouldn’t be any injustice at all in his books – not even at the beginning. That would damage book sales. So Grisham is doing the right thing, in my view.
During the round of 16 match between England and Germany at the 2010 World Cup in South-Africa, the referee did not award a goal when Frank Lampard’s shot crossed the line. And so England lost. Yes, great injustice was done! In the media, many well-known players and coaches protested and pleaded for goal-line technology to assist the referee in such cases of doubt. Good. Our football heroes are examples for people all over the world, and they should make it clear that fairness is good.
But players and coaches are no more than characters in the book called ‘Football’. The author of that book is FIFA. This author has, unlike John Grisham, recently listened to the characters in its book. And so the present World Cup has goal-line technology, which will make the game more just, but arguably less exciting to watch.
Of course, FIFA president Blatter can argue he is not only a writer, but also a character in the book called ‘Football’ – so he should set a good example for children too. And children will understand that the new technology is fair. But if this is Blatter’s argument, why is FIFA itself so corrupt? Why does it let big sponsors make money while the poor in Brazil suffer as a result? What kind of examples are these? If FIFA really wanted to fight injustice, video replay for referees should not have been its first priority.
Anyway, we have to face it: technology has become part of the game. But I still remember that match between England and West-Germany in 1970, at the World Cup in Mexico. The match was thrilling even before it started, as the Germans wanted revenge for that highly debatable English goal at the World Cup final at Wembley four years before. Hopefully, England will meet the Germans during the elimination stages of the current World Cup, in Brazil. If so, everyone should watch that one special game. It will be the first World Cup in which footballing heroes can expect real justice in undoing the injustices of the past. Now all England needs is for Lampard to score that same goal again!
Exercise doesn’t have to involve sheathing yourself in Lycra and pounding mindlessly to hip-hop backbeats in front of banks of TV screens. In fact, according to The Guardian, a recent report by the Ramblers and Macmillan Cancer Support discovered that walking for half an hour a day five days a week could save 37,000 lives a year and lead to a reduction of almost 300,000 in the number of cases of type 2 diabetes, it can even make weight-loss easier.
For centuries, the daily constitutional (walk) was the best way to stay in peak condition whilst at the same time gaining a bit of perspective on life. In many ways it still is.
Walking can mean more than popping out to the corner shop for twenty Marlboro. Why not take a chance on adventure walking? Even if you only plan a walking weekend every so often – a special weekend in the country once or twice a year – it will inspire you for the smaller everyday stuff like getting out to the park or walking to work. You will need to make sure you have your ducks in a row before you start. I’m talking about finding some great countryside and going for it, but making sure you’re kitted out with the right gear before you set out. It’s unlikely you’ll kick off with a life-or-death hike across the Arctic tundra, but wherever you are, you do need to spare a thought for your safety.
Equipment for your own miracle
One of the first steps to take (excuse the pun) is to make sure that you have all the right gear. And great wet-weather gear is a must. I’m not talking fisherman’s yellow galoshes and capes – these days you can get very light wet-weather gear that will fold up and fit into your pocket. Don’t just get the top, invest in the trousers as well – you’ll thank me for this one day, as there’s nothing worse than being in the middle of nowhere with wet, cold and soggy trousers and no chance of changing them for the next 50 miles. There’s no such thing as bad weather, just inappropriate gear!
The second vital bit of kit for your proper walking experience is the right boots. Remember that you could well have thick socks to allow for so don’t buy them too small. Talking of socks, it’s worth getting proper walking socks. A good outdoor shop should be able to advise you on the right kind of boots and socks for you. The boots need to be protective of the ankles, waterproof and not too heavy. They also need a good grip – the proper lace-up ones are ideal (check out www.snowandrock.com).
The other essential piece of kit is your rucksack or daypack. Choose one with a middle strap that goes round your tummy as this will help to protect your back. These days there are rucksacks that make sure the material isn’t next to your back so you don’t get too sweaty carrying it. Make sure you get one with loads of pockets for maps, bits of string, etc. Also make sure you have basic survival gear: matches (in a little plastic bag so they’re not soggy when you need them), a Swiss army knife, foil blankets, water bottles, oatcakes, nuts and maybe some dark chocolate (temperature permitting). Also, pack a whistle just in case you need to attract attention. And a hat, good sunglasses and some sunscreen. A map is always a good idea, as long as you can read it! And you’ll need to carry at least a litre of water. Obviously in boiling temperatures you’ll need more. Don’t forget to pack a small medical kit that includes some rehydration sachets (electrolyte formulas) and some plasters for those pesky blisters.
Put actual dates in your diary and organise to go walking with friends. Going on long walks can seem quite scary if you’re new to them and can’t read a map, but the gear is only necessary if you’re going to take the whole thing seriously as obviously short walks in the countryside on designated footpaths don’t need full-on survival gear. Always take water with you, however!
Take a holiday that includes guided walks in wonderful countryside. Lots of companies offer this sort of thing now: try www.atg-oxford.co.uk, which offers walks for all levels of fitness and experience. Also check out www.walksworldwide.com and www.theultimatetravelcompany.co.uk.