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Local boxer Ryan Ford recognizes the difficulty of getting on the right end of a decision in an opponent's backyard.
So despite putting in an excellent performance against Turkish boxer Avni Yildirim in Cologne, Germany, this past weekend, Ford came up short in his quest for the WBC International Super Middleweight Title.
Ford, 36, lost in a 12-round unanimous decision with the judges scoring the bout 116-112, 115-113, 117-112 in favour of Yildirim, 26, who fights out of Germany.
"I've had a chance to watch the fight about 100 times," said Ford, who is back home in Edmonton. "It was a close fight, but I deserved that belt. I deserved that win. But that's the thing, going on the road and fighting a guy with their promoter's promotion and them fighting in their hometown, you most likely have to knock them out to win."
The bout was Ford's third in hostile territory in the past six months. He fought in Russia twice, losing a unanimous decision in December to Fedor Chudinov for the vacant WBA International Super Middleweight Title and then losing to Andrey Sirotkin for the WBA Intercontinental Super Middleweight Title in March.
"I was going into hostile territory and it ended up with me losing the decision, but I was very happy," Ford said. "Compared to my last few fights, I was on another level. I was hitting him with crisp combinations that were landing flush. I was mixing it up with my speed, my tempo, my power. I just fell short to the judges — it was nothing on my performance. It's so hard because you wonder what these judges are watching, but that's boxing."
The bout was Yildirim's second title defence. Yildirim (19-1) defeated Mexican Marco Antonio Periban a year ago to win the vacant title.
"He's ranked No. 5 in the WBC and he's a tough guy," Ford said. "He came to fight, unlike my last fight where the guy just came to run around. This guy stood with me and we fought.
"The beginning of the fight you get in there and feel each other out, but I believe that I won some of those early rounds. Then in the later rounds, it was all me. I hurt him bad in the 11th round with a right hand and followed up with some combinations where he wasn't all there in the last part of those later rounds."
Ford felt he was never hurt by Yildirim and believed he controlled the bout.
"He did hit me, but was usually just one punch or a two-punch combination, but there was not one time that I felt that I was in trouble in the fight," Ford said. "The one or two times he did capitalize and hit me, I would hit him back with two or three punches."
Losing in a decision to a hometown fighter, Ford wants another shot at the title. Whether Yildirim grants it, remains to be seen.
"I want a rematch," Ford said. "My last three fights have been against guys who are the top 20 in the world and my first fight I fought a former world champion in Chudinov and that was more of a learning experience for me. My last fight in Russia against Sirotkin I got robbed in that fight.
"This fight too, it was a better fight than that Sirotkin fight because the guy actually fought me, but I lost again."
Back on familiar ground, Ford intends to take time off and spend it with his family. And while he would like to fight in North America again, he is not opposed to returning to Europe in search of that elusive world title.
"The thing about me is that I'm a fighter and I've been told I'm a throwback fighter, a guy that comes to fight," he said. "At the end of the day, I'm taking a risk going there because things like this happen. But also too, without a risk there is no reward, so I'm willing to take those risks. It's what I do to feed my family. My coach tells me I need to be proud of myself for the accomplishment that I've made in two years, going 36 rounds in six months with three of the top 20 guys in the world."
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Love the meal in the picture!
For today's edition of Dear Mark, we've got a two-parter. First, Mathilde wonders whether she's eating too little food. A high-fat, nutrient-dense Primal way of eating can have the effect of maximal satiation on fewer calories, and that's usually fine, but there are instances where too few calories can have negative health effects. I tell her what symptoms to watch out for. After that, I discuss the issue of too much iron in the diet. It may be a concern for people with genetic tendencies to store excessive amount of iron, but what about regular people without those genetic variants?
Let's go:
Dear Mark,
I will be as brief as possible 😉 I know we shouldn't count calories when eating primal/paleo, but when I'm eating this way, I find myself not managing to eat more then 1000 maybe 1100 calories and that is by adding coconut and olive oil to my meals. Is so little calorie intake just fine if I'm not more hungry or will it spoil my effort by putting my body in a kind of "common restriction diet state"?
Thank you so much for all your eye opening information!
Best regards,
For the most part, I see the inadvertent reduction in calorie intake as a good thing. A feature of a nutrient-dense, satiating Primal way of eating. Many of us, particularly if we have excess fat to lose, are consuming more food than we require. It can go the other way, though. It can get messy and unpleasant and begin to have a negative effect on your health and quality of life.
Unfortunately, hunger isn't always a reliable barometer to decide whether you've gone too low. During a calorie restricted diet, in fact, hunger doesn't necessarily even increase, probably due to a reduced energy expenditure to match the reduced energy intake. If your body perceives the reduced calorie intake as the new normal, you're not going to feel very hungry – even if you would be better served by more food. That's not necessarily a bad thing, of course, and there's some evidence that a slightly slower metabolism is optimal for longevity, but when you start seeing decidedly negative symptoms along with the reduction in hunger, it might herald a problem. After all, you want to enjoy your life, not live out a miserable, lengthy existence. Compression of morbidity, not extension, is what we want.
You might want to try eating more calories if:
You find yourself developing a newfound sensitivity to cold. Long term calorie restriction is a fantastic way to lower your core body temperature. Higher body temperatures act as a buffer against the elements; if your body temperature drops, you will be more sensitive to cold weather and you may perceive otherwise moderate temperatures as uncomfortably chilly.
Sex doesn't interest you as much as it used to. In males, calorie restriction lowers testosterone, sexual impulses, and attraction to otherwise fetching females (albeit rodent females). Human calorie-restricted males also have lower testosterone. Since leptin lowers with calorie restriction, and libido is intimately tied to leptin levels, the same holds true for women as well. A loss of libido is a common side effect of chronic calorie restricters.
You never feel like doing anything. Since we need fuel to power our body to perform mental and physical tasks, under-eating can leave us listless.
You get dizzy when you stand up quickly. Calorie restriction is usually quite effective against hypertension, but if taken to the extreme it can lead to electrolyte imbalances/deficiencies and cause orthostatic hypotension, or postural hypotension. A common symptom is dizziness/head rushes upon standing.
Your performance in the gym is suffering. Interestingly enough, calorie restriction paired with resistance training prevents muscle atrophy (PDF), while calorie restriction paired with inactivity increases it. In other words, you gotta use it or lose it. Unfortunately, given the common side effect of not wanting to do anything at all, you might find it difficult to maintain a regular workout schedule.
Your wounds are taking longer to heal: Caloric restriction has been shown to impair collagen synthesis, which is how new skin forms as a wound heals.
You feel depressed (or worse). For a nice rundown on the possible psychological effects (including depression and suicidal thoughts) of super low-calorie intakes, check out this post by Dr. Emily Deans.
That last bit of belly fat just isn't disappearing and even appears to be growing. Long term inadequate intake of food is, in essence, a major stressor on your body. It's a mild form of starvation. And when your calories get too low, cortisol – one of the main stress hormones – goes up. Cortisol, as you probably know, is strongly associated with abdominal fat.
These are basically warning signs that your body is perceiving the chronically low calorie intake as a signal of famine. If none of this bothers you, or you find the tradeoffs to be worth the benefits, go ahead and keep going. But if the benefits aren't worth it – or they're increasingly nonexistent – you should probably eat more food. It's a roundabout way of saying: do you feel good? If so, keep on keepin' on.
Hi Mark,
My question is with regards to iron intake when eating Primal – I'm concerned I'm actually getting too much. After plugging my daily stats into Cronometer – I was constantly getting in excess of 500% my iron RDI, or close to 50mg/day. This was through eating very Primal friendly foods – red meat, and organs like hearts and liver (which seem to have the highest iron content of any foods).
So my question is, even though I'm pretty sure I don't have haemochromatosis, is consuming this amount of iron on a daily basis safe? I've read that iron overload symptoms can be very similar to iron deficiency symptoms.
Should you worry? Well, iron is highly reactive. Its inherent proclivity for electron exchange can create free radicals that damage DNA, cells, and blood lipids. And observational studies linking iron intake and stored iron to diseases like type 2 diabetes, heart disease, and cancer do exist. Heme iron, the most bioavailable type and the easiest to absorb, is found exclusively in animal sources. Meanwhile, humans don't absorb non-heme iron, found in plant foods like spinach, raisins, dried apricots, and lentils, nearly as efficiently.
Assuming you don't have hemochromatosis, however, iron shouldn't pose a problem, as humans have built-in mechanisms that regulate iron absorption. If you have low iron stores, you will absorb more from your food. If you have elevated iron stores, you will absorb less. It fluctuates on an as-needed basis. In hemochromatosis, this regulation gets thrown out of whack, but it works well in most people – provided they're getting sufficient amounts of dietary iron. Most people don't need to worry about their iron intake.
So first off, get tested for hemochromatosis. According to Chris Kresser, even heterozygous carriers (with only one copy of the gene) may still have an elevated risk of several disease states (especially if you're eating lots of iron). Your doctor may not be aware of this, as the conventional wisdom is that only homozygous carriers (two copies of the gene) are at risk for iron overload-related conditions. If you are a carrier, you may have to reduce iron intake (although one study found no consistent connection between iron intake and ferritin levels in homozygotes), get regular phlebotomies, and stay up to date with your iron panels. Getting an iron panel done is a good idea regardless.
Second, what exactly are you eating to hit 50 mg of iron a day? That's a lot of iron. A pound of steak has around 10 mg, depending on which cut. Are you eating five pounds? Liver and other offal will get you there faster, but you shouldn't be eating liver every day anyway because of the vitamin A content. Remember, each animal has but a single liver. Shellfish also run pretty high, especially clams. Unless you're eating a chicken liver, lamb spleen, and pork lung stir-fry for dinner every other day, a clam smoothie for breakfast, and a five pound chuck roast for lunch on the other days, though, it's gonna be hard to hit 50 mg.
However, there are other things to consider when considering the possible danger of iron:
The unhealthy user effect: Strangely, when you differentiate between the various sources of heme iron, research suggests that only heme iron from red meat is associated with type 2 diabetes. This means one of two things. Maybe something about heme iron from red meat is particularly lethal. Or maybe, because red meat is universally considered to be unhealthy, those people who care the least about their health and show it by smoking more, drinking more, exercising less, and so on are more likely to eat more red meat. Even though studies try to account for the unhealthy user effect by adjusting for variables like tobacco and alcohol, they can't adjust for everything that unhealthy people do. For instance, if data on "time spent sitting" was never even gathered, the researchers couldn't have adjusted for it – even though sitting is a big predictor of type 2 diabetes risk. I'd imagine people who eat the most red meat also sit the most, while folks who eat lentils and chicken and wild salmon tend to walk more.
Inflammation: Another study found no link between heme iron (and total iron, for that matter) and pancreatic cancer, except in female smokers. If that link is causal, it could indicate that dietary iron only becomes carcinogenic in the presence of inflammation (from smoking, in this instance). Other research has found that inflammation increases ferritin levels, suggesting that elevated iron could be an indication of disease rather than a cause of it.
Interaction between iron and other nutrients. You might be aware of the various interactions between dietary minerals. For example, manganese competes with iron for absorption. Dietary calcium also reduces iron absorption. If you're eating plenty of other nutrient-dense foods along with your sources of iron, iron absorption will be modulated.
Does that mean you, a healthy Primal eater, are out of the woods? Not necessarily. The connections between excess iron and various diseases warrant caution, and 50 mg seems unnecessarily high to me. Here's what I'd do:
First, establish your hemochromatosis status.
Second, get a full iron panel from your doctor or other health professional.
Third, don't eat 50 mg of iron a day, particularly heme iron. How do you manage that, anyway? Heck, I'm not even mad. That's amazing!
Fourth, eat from a diverse swathe of the plant and animal kingdom. Eat red meat, white meat, fish meat, shellfish meat, nut meat, and the fibrous flesh of leafy greens. This will help you get plenty of nutrients that normalize your iron absorption.
And finally, consider giving blood on a regular basis, especially if you've established that your ferritin levels are higher than you'd like. It's highly likely that humans evolved to regularly endure small amounts of blood loss, whether through parasites or cuts, scrapes, and wounds, and this would have provided a way for men to shed excess iron and prevent overload. That could be why regular blood donation is associated with a lower risk for both heart disease and cancer. Donating blood is a good move anyway, without accounting for potential health benefits.
That's it for today, folks. Thanks for reading and be sure to chime in with your thoughts, experiences, stories, and comments!
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Love the meal in the picture!
First! =)
I like that you mentioned the signs of stress on the body in regard to eating too little. All of those things happen to me if I'm not eating enough.
But, if you're NOT having those signs of stress on the body, it's possible you're getting energy from your fat! Which is a good thing if you want to lose some :).
Same here, I experience these things whenever I cut my calories too much. I'm still shocked that my macros were diminishing my joint health.
I've been planning on writing about this for a while.Probably should get that done soon.
Another great reason it's important to keep a food diary from time to time.
I too like that you described the signs that you are eating too little. It may seem obvious, but you may not have a noticeable change if you are not looking for it. Another thing that I notice when I eat too little is headaches. But that may be because of too little liquid intake resulting in a little dehydration.
Wow, that's not very many calories….I'd be in the no poop zone…
Even IFing 16-20 hrs everyday, I still manage to get in 2500-3000 without really trying. Depends on activity level, I guess, and of course everyone is different…Like Mark said, all depends on how you're feeling.
Not to plug my own information, but I just wrote a new article on calorie counting and why it shouldn't be a specific focus of people's diets. However, a lot of my patients respond positively when they eat more food and stop thinking about food as a quantitative measure.
"Interaction between iron and other nutrients…"
It might be worth mentioning here that while zinc might not interfere with iron absorption, it does interfere with copper absorption. Some supplements, such as the AREDS formula eye supplements, are extremely high in zinc. They also contain a token amount of copper, but not nearly enough, according to some sources, to offset the high zinc content. Also, zinc and copper should not be taken together because zinc is so efficient at blocking copper absorption. This fact is largely ignored by the makers of supplements.
Supplementing with minerals that are meant to be trace elements in the body might not be a good idea unless blood tests show a definite deficiency. Even then, these trace minerals are probably best derived from foods, in which case a chemical imbalance is unlikely to occur.
I'm a 60 year old 5′ 8″ male that went from 172 lbs to 141 lbs in about 18 months, was not trying to lose weight, just cut most of the grains and simple carbs out of my diet and started doing the leangains protocol and the weight fell off. I'm typically not "that guy" that gets freaked out every time he sees a list of symptoms and thinks "oh my gosh I have all of those" but I told my wife I have a bruise and I have a cut that seem to be taking forever to heal and I do seem to possibly have some of the other symptoms. I too started slathering some coconut oil on things to try to get a few more calories. I'd like to get up to "a buck fifty" if I could, mainly muscle being the goal of course. As always, some good food for thought (no pun intended) from Mark.,
Dont undereat your protein. Baby your digestion because stomach acid production goes down with age and the bod starts to breakdown. I make a conscious effort to eat gelatin or bone broth or collagen tablets everyday/frequently in addition to vitamin c therapy and egg yolks to combat the effects of stress (adrenal support). Raspberry/hibiscus teas for snack time, ascorbyl palmitate, acerola powder for smoothies, straight ascorbic acid pills. For cold or wound combatting I start off with adding 1000mg and then add an extra1000mg until bowel tolerance is reached…then back off gradually too. Zinc and sunshine too.
Aloe Vera is also a little miracle worker for stimulating healing…to the point it shouldnt be put on a wound that needs draining.
Isn't watercress very high in iron?
There is a lot of literature out there today about nutritional ketosis. Particularly, reduced calorie nutritional ketosis (around 1200 kCal per day), is considered by many to be a good adjunct to cancer therapy. Check out the extensive research by Dr. Seyfried on cancer as a metabolic disease. There is also a lot of research being done on several cancers with nutritional ketosis.
Of course, you can be in nutritional ketosis at higher calorie intake, as well. But it can be hard to eat too much!
I struggle with not getting enough calories routinely. Raised by an anorexic mother, a good for her was a banana and 8 cups of coffee. That can really mess with the perception of food. Two years ago I lost 34 pounds after my youngest turned 9. It was needed and I felt so much better for it. I was mostly overweight not so much with HOW much I ate, but WHAT I ate. After going primal my health and energy are never better, but I still struggle to get in 1000 calories a day. ( on the days I keep track and most days I don't bother) I cook in coconut oil/olive oil/butter and saved animal fat. I enjoy all proteins mixed with greens. NOT a huge pastry lover but do need something sweet to finish a meal..( fruit is my choice) I just doesn't take much to satisfy my hunger and because of that I struggle with keeping my weight closer to 120 than over 120. I suppose I worry that if I increase my food intake the scale will show a climb even more over 120 and at 5 foot tall and 47 years of age…120 looks healthy on me.
I personally think an iron panel (with both TSAT and ferritin) is way more important than doing the genetic test for hemochromatosis. Happens to be significantly cheaper too (about 60 bucks compared to 270 if you buy the tests over the internet thru labcorp or something like that). High iron is problematic regardless of the cause, and it's very possible to have high iron even if you don't have hemochromatosis or one of the other genetic iron loading genes, especially if you are a male and consumed the SAD for any significant amount of time.
I'm also kinda surprised Mark didn't mention that forms of iron used in fortified grains and processed foods can be as well absorbed as heme iron, and some researchers are looking for ways to improve that absorption even more! On top of that, some cereals and such have been found to have iron levels up to 400% of what's listed on the box.
On top of all that, even high normal iron in man can be problematic. The Iron Hypothesis of heart disease is gaining ground, and could be the explanation of why women tend to live longer than men (women tend to have lower iron levels because of blood loss due to mentration). The RCTs so far have even shown that lowering your iron can increase insulin sensitivity and reduce fasting glucose levels (something I think most readers would be interested in).
The Chris Kresser presentation that Mark linked to is excellent. Every male and postmenopausal female should watch it. Also "Exposing the Hidden Dangers of Iron" by E.D. Weinberg is excellent as well. If either of those don't convince you to monitor you iron level and lower it via phlebotomy or blood donation if necessary, nothing will.
Mark, your "Safe Cookware" post in 2009 says you really like to cook in cast iron. Dr. Neal Barnard, whose research and conclusions may well be very flawed, feels that too much dietary iron, copper, and zinc may be big contributors to Alzheimer's. He suggests not taking supplements containing these minerals, not cooking in cast iron, and even promotes going vegan 🙁 . As an MDA devotee, I will admit that his veganism makes all of his other beliefs suspect. But, in trying to keep an open mind, I'm wondering how you feel about this possible Alzheimer's connection, and, therefore, the continued use of cast iron by those who are consuming generous amounts of beef and occasional organ meats? Thank you, as always, Mark, for keeping all of us current on these important health issues.
Not familiar with Dr. Barnard, but I do believe that Alzheimer's patients have a higher concentration of iron in their brains than non-Alzheimer's patients do. I wouldn't doubt that a high iron load could be a contributor. Personally, I found out I had high iron, and have been lowering it by blood donation. I have avoided iron supplements and avoided using cast iron cookware, but I still eat plenty of meat (it's simply too nutrient dense to cut out of your diet… too tasty, as well). Grok almost certainly had low iron stores due to blood loss while hunting or fighting, or from intestinal parasites like hookworm (which where practically universal during our evolution, the current thinking goes). Eating meat and donating blood is probably a solid strategy, and it's the one I use. And there wouldn't really be a need to go vegan- both eggs and milk have iron binding elements in them, and would be great sources of protein for anyone lowering their iron stores.
There has to be a reason the body is stimulated to absorb extra iron. Like up taking radioactive iodide when iodine is low or aluminum in place of magnesium or lead in place of iron. The body is full of backup plans and worst case scenario only survival relationships to keep us going through deprivations or infections or toxic states until better times come.
I too struggle with getting enough calories. Grains made it so much easier to do that. I cook in coconut oil, add ghee to everything, and drizzle big piles of veggies with olive oil, but still. The situation isn't helped by having a hectic job that only occasionally affords me a lunch break. I'm slim and in shape and I look good, but I get lots of headaches, am often cold, and sometimes get dizzy when standing up! So now I'm worried…I guess I'll try doubling my dinner and breakfast portions. Yikes. Time for some more paleo baked goods…I never seem to have a problem gobbling those.
Some people lose weight like crazy eating nothing but protein, fat, and veggies; others get sick. They don't do well on 100 percent paleo, or even 80 or 70 percent. I don't think baked goods are the answer. Try adding in some brown rice or a baked potato with butter and sour cream a couple of times a week, until you get your health issues straightened out. You might be slim and look good, but you don't feel good. That means it's time to tweak the diet a little so you can be both slim AND healthy.
I also agree 100% with the last part of you're statement 🙂
I would agree with that, Shary. Thanks for the advice. The baked goods thing was more of a lighthearted joke…I make paleo muffins or a dessert about once a month, but that's pretty much it because I'm usually too lazy. Hah. I read up on safe starches and am experimenting with adding potatoes and white rice to my diet, both of which I seem to handle well. (Brown rice doesn't make me feel so hot.) But yes, I agree…the not feeling well is a problem, and it's one I'm attempting to remedy.
Coconut Oil and extra virgin olive oil should make getting calories easy theres the most calorie dense foods around!!!
Apparently I don't eat enough calories… I am each and every one of those negative items FFS.
Kit and Daniel, are you guys working out? That should get the 'ol hunger fired up. Lower stress too. Headaches, cold and dizzy is not good. The Primal Blueprint always says to listen to your body and if it's not right, tweak something. Good luck and hope you find the answer soon.
I do workout… not as much as I'd like however. Deadlifts, squats, presses, pullups and sprints. And I eat like a freaking pig while I'm not at work. But while I'm at work, I work 12.5 hours. I'm up VERY early to get to work. I also have a small ranch for beef, meat birds and eggs, so that keeps me up late. All this means I end up not cooking myself lunches for work cause I'm freaking exhausted, and I get too busy at work to leave and eat. So for 3-4 days a week, I fast almost all day, until night time.
I need to stop being a lazy bastard and get up even earlier, and pack my lunch. Or stay up later, whichever… sigh.
Hi Daniel,
I would suggest on your day off making lunches for the week that you can grab and take with you. When I am hiking for the day, I carry primal pacs or some variety of nuts and jerky that are lightweight and don't have to be heated or refrigerated.
Keep coconut oil (and spoon) and protein powder & shaker cup at your desk for quick food. Don't underestimate the power of dehydrated cooked foods either. Prepper/camping sites offer everything and anything dehydrated. Broth in a carton poured into a crock with rice noodles and canned meat + microwave. No home cookiing or assembly needed…just shopping for your mini desk pantry. Tuna packet + spoon = better than starvation or peanut m&ms from vending.
I have really bad anxiety/depression currently. I know I'm not getting enough calories because I have completely lost my appetite. I try to make what I do eat count (healthy fats), but its hard. My blood tests came back with anemia even tho a lot of my meals include red meat and/or greens. So now I'm supplementing with floradix. I feel confused as to how to improve my situation at this point. My doctor suspects adrenal fatigue. Feeling overwhelmed. Tmi.
Avocados are a great source of calories and healthy fats! So are walnuts 🙂
I recommend "the diet cure" or the mood cure…she has a nice survey that will help isolate and pinpoint specific health issues: like candida or thyroid issues for example. Then a nifty chart of mental state to the associated neurotransmitter, possible cravings, then the amino acid therapy dose to take to counterbalance for immediate relief. Improved diet and supplements are the long term cure with a weaning from the AA or other supplements when able.
There is only so much stress the body can take before it can't go any more. I finally understood why superstars ended up in rehab for "exhaustion"…wwII they figured out the timeframe of exposure before combat soldiers were incapacitated. Stress support hormones come from the adrenal glands.
Vitamin c and collagen and stabilizing blood sugar are biggies for adrenal gland support. Eat Salt if your hands are cold, drink water if they are warm. On a bad day with low blood pressure I might seek out/ allow aspartame drinks for the bp raise from the l-phenalanine content but otherwise I try to avoid stimulants plus that stuff causes rapid dependency at least for me.. I also opted to use pregnenelone cream in my case. Dr Lam has a great questionnaire and outline on his site that pinpointed the hormone relationships. Sex hormone steal to keep adrenaline family hormones well Stocked. All adds up to feeling horrible all around.
Hi Lisasaurus, I had adrenal fatigue and it isn't fun. My Naturalpath fixed me with lots of supplements. It was a slow process, but I feel like a new person, so don't give up. I'd say the safe stuff you could try without a Dr's care is sea salt or pink himalayan salt in water (helps with dizziness when standing up), fish oil and Natural calm (magnesium supplement in powder form). Don't push yourself physically, because if it is adrenal fatigue, excercise will actually work against you. If you are not on any depression drug, ask your Dr. about natural supplements for Seratonin support (should be 5 pills) which are way better for you than a drug anyway. I don't remember my diet or hunger level when I was recovering from adrenal fatigue, but I know I wasn't primal, so hopefully with the right care, you can rebound way quicker than I did.
Thanks for answering my question! That's 100 times more than one could find anywhere else… Content like this keeps me coming back here day after day. Just awesome.
As for the 50mg – that was an 'upper end' figure – I was hitting between 350-500% of my RDI (maybe 35-50mg), but also also quite often 50.
How did I do it? about 500g of chicken hearts some days, liver pate with every meal, and of course a big juicy steak every night…
Whether it was the excess iron or not, during this time I was generally feeling rubbish – lethargic, and completely lacking energy. The danger (my thinking anyway), was that the same symptoms could spell a B12 deficiency, which is why I kept upping the B12 (and consequently, iron) rich foods. Talk about vicious cycle! Didn't realize vitamin A could be a problem too.
Balance is key 🙂 and following advice here I've cut back to just 500g of hearts/liver per week, increased white meats and fish. Keeping track of your RDIs with Cronometer etc is something I'd recommend to every primal eater.
I'm loving eating primal but it certainly is something that I'd call a 'skill' that needs to be 'learned' like any other… It's a long road and there's no turning back.
Thanks once again,
im just wondering how 50mg is 500% when for a man over 19 yrs the daily intake should be 8mg and women between 19-50 it should be 18mg?
The way it was explained to me was men need 1mg a day to be absorbed but need to eat around 8mg to get the 1mg.
Nice dish, thanks for sharing
I have the majority of the symptoms associated with not getting enough calories. My problem is I have so little energy and no motivation to do anything that I just can't get myself to cook most days. I'd rather not eat anything than eat something awful and it's so time consuming to prepare all these meals. So I'm sure I am eating too few calories but not quite sure how to correct the problem. I currently have two wild caught salmon filets in the fridge and I'm hungry but no energy/desire to cook it. Maybe that's partly why I can't lose these last few pounds. I get so overwhelmed sometimes. It's easier to eat out but that's not much of a healthy choice usually either.
I am in this same place. I'm hearing the suggestion to incorporate more carbs, and maybe that's part of the solution.
Hm, maybe I'll get back to eating more sweet potatoes. Thanks 🙂
I completely agree that eating less calories can be detrimental. I had nearly all of those signs in the beginning, although I was eating around 100 g of carbs per day, sometimes more. But factoring in that I still breast feed, it was probably not enough and my body responded with lethargy and increased anxiety. As soon as I upped my carbs with some bananas, sweet potatoes, more fruit and very occasionally white rice, I started to feel much better- way more energy and overally feeling calm, peaceful and focused.
I also notice that on days when I thought I had eaten too much, I lose more weight. That is really eye opening.
Breastfeeding really throws a wrench in! I am so hungry. All the time. I eat more than my husband, which is saying something. If I were eating this much and NOT nursing my voracious munchkin, I'd be a blimp. As it is, I'm skinnier than before I got pregnant!
Moms, if you just had a baby and you plan on breastfeeding, PLEASE don't restrict calories. You need 'em to make that milk!
I agree. I would not do it in early days as well, I started primal when my girl was one and a half. It did not affect my supply much if at all, but, if it did, I would not care much at this stage as I would like to wean her soon anyway.
Also I am from those whose body holds on fat while breastfeeding, but primal does help me lose weight. Standard dieting made me miserable- cold, hungry and I could not lose much. Primal was like a miracle, I lost a ton in the beginning and continue losing about a kilo per week. I was so tired of being so overweight and tired, I just had to do something. Now, 20 kilos lighter, I feel so much stronger and more optimistic! A lot of health niggles have disappeared too, but that's a story for another time 🙂
Can't agree more about this. I'm breastfeeding and doing a whole30 now and finding out that I desperately need more sweet potatoes, bananas, almond butter, and other dense or carb rich foods to SURVIVE. I have frequent dizzy spells or feel awful if I don't amp up the food. It's hard to keep up on the food!!! I also have noticed how I lose weight on days I eat the most.
What I wrote probably looks very confusing (thanks to my whiny little one). Yes, I had to up my carbs to feel better, but at the same time it increased my total calories. So for me it is the balance of macros that counts as well as total calories. So, if one has the above mentioned symptoms, one could play around with increasing calories and, if that does not bring relief, upping the good carbs.
I am so glad to see something here about not getting enough calories. I will preface all the things I am about to write by saying first that I love MDA. I read it every day, and recommend to to many people I know. I've read Mark's book and go to it often as a reference. But I want to chime in here because I know that there are people out there like me that want to be healthy and eat healthy, but are lean to begin with.
I just turned 43, am 5'9, 150 lbs. I've always been lean and active, and have had to always work to maintain 150 lbs weight. People always said, "wait till you get older, you'll start to gain weight." Well, that never happened. I discovered Crossfit about 3 years ago, and have been doing it 3 times a week ever since.
The first year I started, I felt great, and kept seeing improvements in strength, speed, and skill. After that first year I decided that cleaning up my diet would bring my performance to the next level. That was not the case. The more I tried to go full paleo, the worse I felt. I lost muscle, could not recover from workouts, and my overall performance in the gym went downhill. (I thought it just might be that fact that I was getting older, but I saw people older than me doing better and still improving.)
I've tried to wade into paleo several times, never believing that a good paleo diet could have a negative effect. I always figured it was something else. But every time I've gone more paleo, I only succeeded in loosing weight, and having many of the symptoms listed above. I finally had to put in a note in my workout journal that reads "Don't go Paleo!! It doen't work for you!"
I love the IDEA of paleo, and I know it works miracles for a lot of people, but there is no way for me to get enough calories, regardless of how much coconut oil, sweet potatoes, and butter I add to meals. I've had to put the carbs back into my diet. I'm now adding raw eggs and ice cream to my recovery shakes, eating pasta and bread (Ezekiel), and basically eating like I did when I was in college — and feeling MUCH better. I still try to eat a variety of foods, vegetables, fruits, nuts, fats. But for me it would have to be a choice, Crossfit OR Paleo.
And I can hear those on the paleo side saying – "Crossfit does not fit into the Paleo lifestyle, primitive man did not 'workout' like that." But I think at 43, Crossfit 3 times a week is more than realistic.
I also love Crossfit. It keeps me sane and happy, and acts as a counter measure to my computer programming job where I sit (stand, kneel) 8 hours a day. So my to sense for the hard gainers like me out there. For some people, 30% paleo works best.
It's really comforting to read that this diet isn't a miracle cure for everybody, and there is no set path for everybody. As soon as I felt myself slipping back into anxiety/depression, I upped my vigilance about strict primal eating. I also quit drinking alcohol to deal with my issues instead of self medicating. The results so far have been less than stellar. I have lost 35 pounds since June, I cannot sleep a wink without medication. I am anxious and teary most of the day. Tired and feeling sick to my stomach. I think at this point my thoughts about food have become a little disordered. I keep telling myself if I just eat more primally, I'll have to get better. So it's refreshing to hear this may not be the case for me. I guess I will try to force feed myself more foods in hopes that my appetite will return and my body will calm down some. (Also to add I have other strategies, weekly acupuncture, smart recovery meetings, and therapy).
Check your carb intake. My anxiety had increased a lot when I tried to bring my carbs down. If you are eating too less, your body may react by throwing out a lot of stress hormones. You could also try supplementing with some good Magnesium supplement. Jut my two cents.
You still may need more recovery time for your "gut" to resume healthy digestion. Sometimes when people have "stressed" themselves in some way through work, trauma or self medication it can change the bacteria in your digestive system. As a result the yeast can take over and that leads to anxiety, depression, out of character anger and other emotional upset.
If that is the case with you, more carbs in for form of sugar like a lot of fruit or simple starches will add to the problem by feeding the out of control yeast. Also, when you start to get good bacteria that should be there there will be a die off of the yeast, not pleasant but worth the discomfort so that you feel better as you move the food through your system as well as a better mood, you'll feel more in control of your emotions.
One time when I couldn't stop crying my herbalist told me to take 5 pro-biotic (the kind you find in the refrigerator at the store) 4 times a day for a few days. By the afternoon of the first day I felt better and by the end of the second day it seemed like just a bad dream. The other thing it helped was that I could sleep.
I hope you can figure it out and get some relief (and some sleep)
Oh, and another thing, I don't know how old you are but as a woman, as we age sometime our hormones are a bit off as well. My chiropractor showed me a pressure point at the top of my ribs, under my arms to massage when I wake up about 3AM. That works for me like magic.
So there you go, a little more information for your quest for information.
I just want to say I love your Username "Lisasaurus". That just tickles me.
"I'm not even mad. That's amazing!"
Who clicked on this link? Love the humor, Mark!
I'm astonished that so many people lack appetite on a primal diet and have difficulties on getting enough calories. In the beginning I had difficulties with digesting more fat, but a remedy like Enzygest solved the problem. I always look forward to my next meal, try to be creative with my food choices and ways of preparing it. Those who don't like to cook, why don't you try a crock pot (just throw food in and it prepares itself) or prepare four meals at once to safe time.
On the subject of high iron:
I gotta say that I had ten times the "normal" amount of iron according to my last blood test result from back in 2011. Range is somewhere between 60mcg/dL to 170 mcg/dL and I had over 1.700!
Strangely enough the doctor didn't mention this back then and I only just found out when I had the results sent to me because I recently transferred to another doctor and wanted to have a new blood test taken after being paleo/primal for over six months now. We'll see what happens this time, with even more meat in-take than before! O.O
I've been on primal for the past eight months and despite strictly staying under 100grams of carbs, I was struggling to lose weight. I recently had my resting metabolic rate calculated. They hook you up to a machine and you rest/breath into it…it analyzes your VO2, etc. According to the calculations, the amount of calories I am burning while resting is 1900. On the paleo diet, I was only eating around 1300 (despite feeling very full). Additionally, I needed to also add back in any additional calories I was burning. I've been closely monitoring my calorie intake to make sure I'm hitting this level. Hard to make this adjustment as I was already filling full at 1300 calories, but I am finding myself having more energy especially for my strength training workouts. Now that I'm adding in more calories, I'm starting to feel more hungry. Perhaps getting your resting metabolic burn might be helpful in determining how much your body needs?
I disagree that you should test for Hemochromatosis before getting a full iron panel. A full iron panel can tell you whether Hemochromatosis is likely or not. It costs a lot less, and… ya'll, HH is a genetic test. More people are becoming comfortable with having genetic testing, but the laws are still new and unclear concerning this stuff. Think about whether you want a genetic diagnosis in your medical chart before you get tested. I have HH and am glad I got the diagnosis (homozygous), but not everyone is comfortable with that.
There is another condition called Iron Avidity that HH patients get… can have normal ferritin but still whacked-out iron panels.
The Iron Disorders Institute is a good source for interpreting your iron panel numbers. I recommend visiting their website if you have any questions about iron deficiency, iron overload, or less common things like Thalassemia.
It's true how much a calorie restricted diet can bring about negative benefits. I once worked with a client who complained that she have been trying to lose body fat especially in the abdominal region by increasing her calorie output and decreasing her calorie input. Put her on a plan that sees a little higher quality calories in and more strength training and results started coming in.
Great post Mark.
I am thinking some of those symptoms apply to me – I have been wondering when I am going to have all this extra energy everyone keeps raving about, but I never seem to have much. I also have trouble sleeping and struggle with anxiety and depression.
After reading this post, I decided I want to track my daily calories, carbs, protein, and fat so I am decide what is missing.
I looked for an app for iPhone and bought Carb Manager. It is good for carbs (I have trouble getting enough carbs most days), but, although it gives the fat and protein counts for each food, it doesn't add them up.
Is there an app that will keep track of all of these? Some days I just feel like something is missing and I am never sure whether I need to eat more fat, protein, or what.
Hey folks, I know it has been several months since this blog post, but I need a little help…or at least confirmation of something I'm beginning to suspect.
I'm 33y/o, 5'8″. I started eating Primal about 8 months ago, beginning at 190lbs. Within 5 months I had lost 50lbs, returning me to my college-aged weight when I was eating a SAD diet and running marathons. My workout regimen since going Primal has consisted of 3x/week weight lifting (linear progression), sprinting twice per week, and a 30-60min hike each day. I have been eating around 1g/lb of protein and 50-100g carbs each day, with enough fat to reach satiety. I eat until I'm full and then I'm good to go for another 4-5 hours.
Now for the problems…I seem to be seeing several of the symptoms in the blog post. Most notably, while I was able to get lean (6-pack and all), now some belly fat has slowly been creeping in over the past several months. Also, my strength gains via linear progression training have been SLOW. I entered my typical day of eating into a journal and found I'm eating around 1800 total calories. Could this be the problem? Nothing else has changed. I get plenty of rest and maybe cheat once a month.
Should I increase my overall intake? If so, should it just be more fat, or should I add more carbs too? At the same time, I really would like to trim off this belly fat accumulation. Thanks for the help!
I forgot to add…perhaps an occasional carb referring is in order?
Thanks for your nice blog. I have got idea about paleo diet/ diet. Let me know if have any blog these related.
I started Paleo to clean up my body and I wrecked my thyroid. I ate less than 1000 calories a day for about two months and I stopped getting my period. My FSH Level was 87 first reading and 101 second reading, that is menopausal and I'm 29. Obviously, the docs have no clue, so I will be treating this on my own, but….. I"m not convinced peanuts and beans are bad, healthy people have been eating them for quite some time. I quit eating them and suddenly got very ill. My throat hurts to swallow, my poor thyroid. We need calories, we need calories, not just nutrients. If you drank a glass of water with concentrated nutrients every day you would starve to death. I have read similar experiences of women doing this so called wonder diet. I think Weston A. Price is more on point, but I would just say, be careful. By the time you feel bad it may be very hard to fix your body.
It's highly unlikely that cutting beans and peanuts caused your medical issues. Also, where did you get the idea that you were supposed to eat so little? Of course we need calories. I follow a strict paleo/whole30 guideline and I eat between 2500-3000 calories a day. The weight stays off. It's about finding what's right for you. Paleo is not dangerous.


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Fussy toddlers can make mealtimes a chore, trying to find a fun way to 'trick' your little one into eating their meal.
Parents have taken to Facebook to sing the praises of a new solution from Aldi that's helped them – and it only costs £6.99.
The Dinner Winner Mealtime Tray features compartments in a snake design, with little messages of encouragement on the bottom to make eating a game.
The last compartment has a top over it so parents can hide a small dessert treat that kids get the chance to open as a reward for finishing their dinner.
As well as being made from BPA-free melamine, the tray is dishwasher save to save you time on the washing up.
It's a simple idea, but one which has been extremely popular on the Extreme Couponing and Bargains UK group.
After one mum shared how successful it had been in getting her child to eat everything, and the comments poured in.
The original post said, 'I really struggle with my three year old as she never sits still so we are constantly telling to her to sit back down, also she is very fussy and doesn't like meals, but bought this plate today from Aldi for £6.99 and she's sat and eaten ALL her dinner including the veg!
'Without getting off her seat at all and ate it without arguments!'
Other positive parents said, 'Ours worked a treat with both my kids …. every kids different. So good luck to all the fussy eaters and hr long cold dinner homes' and simply 'They are amazing !!!!'
It's certainly true that you'd have to make sure your child didn't simply go straight for the treat at the end, but it's a good option for parents whose children won't eat food that touches or who who struggle to focus during mealtimes.
Another recommendation for this is the Munchkin Apple Compartment Plate, which is available from Boots for £4.99.
The Aldi Dinner Winner tray is available on the supermarket's website now, or you can grab in store. Be quick, though, as these short-term deals do tend to sell out quickly.
MORE: How I Save: The 24-year-old marketing professional in Glasgow who earns £30k a year and has £1,288 saved
MORE: Lean On Me: My best friend is marrying a guy after knowing him six months. Should I stop her?


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Was with Ken, a new guy, and this other guy we sometimes wing with. The other guy mentions his friend his coming. We're chatting, and there is this seated two-set nearby at the bar. One is taking a picture of the other, and I do bunny ears, and the camera moves onto me (turns out it's a Snap). Ken engages the set, I chat with the dudes, then hop in set.
I'm talking to one girl, Ken is talking to the other. Good rapport, maybe a little attraction. Anyways, out of the corner of my eye, I see the friend has arrived. A little while later, he's in our set. This is not a big deal in and of itself. There was maybe one other set in the venue at that moment, and I don't blame a guy for trying to warm up. Not concerned with those girls too much. However, he entered the set by quite deliberately pushing Ken out. The girl Ken was talking to was the hotter one, and this newcomer guy, one of our own buddy's guys, came in the way you would on a stranger's set.
Ken was pushed out, and was unsure what to do. I tried to include him from across the set in the convo with my girl, and it did start a group convo for 2-3 sentences, but the other guy, who was clearly quite confident and used to getting his way, brought the attention back on himself. After a bit more chatter with the girl I was talking to, I decided to be more proactive about the situation.
I basically moved towards him and started to ask him questions in a not-so-friendly tone. He tried to ignore me initially, but I persisted, and it would have been odd for him to not respond. He gave me a couple flippant answers. I gave him strong stern eye contact and made sure I was relatively close to him, to physically box him off from the set. At some point he said "you're giving me the thousand yard stare here…" and jokingly said it was making him uncomfortable. I kept looking at him. This allowed enough time for Ken to close the space and get the attention of both girls.
He dropped off shortly thereafter, and the 3 of them went to another venue while Ken and I were in set (with whom nothing happened worth transcribing).
Sucked that had to happen with an apparent friend of a friend and fellow game guy. The guy was a stereotypical douchebag though. Clearly viewed himself as an alpha, seemed like he was like that his whole life, was used to getting his way, and expected us to follow along with that. The anger that I projected towards him, which I believe he perceived, was not merely anger that he had nearly blown my friend out of set, or anger at the fact that he did that while being from among our own number. It was righteous anger. I have disgust and contempt for a guy like this; if this is how he acts even with those who are supposedly his comrades, then what kind of person is he? He embodied a sort of "dog eat dog" mentality, a lack of moral and civic consciousness, that is just a damn menace to society. I know he probably won't even remember the incident, but I am glad I was able to combat a fucker like that. I'll be sending guys like that to federal prison one day, so might as well start now.
It was a breakthrough for me personally, since a) I don't normally encounter AMOGs and never know how to handle them when I do and b) a big part of my problems with women, I had to admit to myself several years ago, have stemmed from my feeling inferior to other men, especially square jawed confident fratty guys like that. I have been coming into my own as a person in ways I haven't yet found a place to discuss in this blog, however, and that definitely played a role in enabling me to stand up to him and get him out of our set.
Other things I did well here: stole the hotter girl's seat when she went to the bathroom and gave here a friendly pinch on the cheek later in the interaction.
Next set was at another venue. It was a standing two set I saw as Ken and I walked in. I went up to them and said something along the lines of "you guys are the first people I saw here, so hi". I like an opener like that, that puts them on the defensive. I don't like direct. I withhold my interest and approval. It also hits the R and the E of Todd's FRED hooking model (Relevance and Emotion).
I did however, after the initial couple sentences, say "not that I necessarily wouldn't have said hi otherwise, but you know" or something like that. Not in a supplicating or apologetic way. In a neutral way. But still I shouldn't have taken the opener back, so to speak.
I felt that the set started off interested–not attracted per se, but willing to be at hook point 2, let's say. I remember talking to the girl I was talking to and distinctly thinking "I know I'm attractive and above your league, and you should be attracted to me–I just need a way to make you see that". Didn't know what to do, it fizzled out.
One thing we did poorly here was that Ken came in with me. It is better for one guy to go in and hook the set and for the wing to come in after. This is probably the one thing I've learned like almost totally on my own in game. I believe it's because women respect a lone guy going up to them more than two dudes rolling around. That is how the first set, which hooked more deeply, panned out. I did my goof bunny ears thing, Ken opened, and I hung back talking to our guys for a while before going in. I believe this communicates a certain degree of non-neediness off the bat.


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Mr & Mrs Capper are Married!! I am so happy for Kayleigh and Stuart, they met at school and have been together ever since - such a sweet story. The morning started along the road ... Read More
Chic & Rustic Home Farm Wedding
Chic & Rustic Home Farm Wedding On Saturday a Williams became a Bird - Eleanor & Jack got married! It started with another rainy day - all up us praying for a little bit of a dry spell - I ... Read More
Fun Country Wedding Claverdon Village Hall
The Day had finally arrived - Alyson & James were getting Married!! With the weather forecast looking bleak again we all prayed to the wedding gods to give us a little bit of a dry ... Read More
Swallows Nest Barn Chic & Rustic Wedding
On Saturday I was with Tom & Becky at Swallows Nest Barn for their Chic & Rustic Wedding (with bunnies thrown in for good measure!) The Morning I headed over to Becky's house ... Read More
Draycote Hotel Wedding Photography
Tasha & Jamie are one of the nicest couples I have EVER met! Tasha booked me from the NEC wedding show straight away (a bit unusual as normally we will meet and chat at length!) We met up recently ... Read More
Dunchurch Park Wedding Photography
Saturday was Lucy & Shaun's (Or shall I say Mr & Mrs McLoughlin's) Wedding Day at the Wonderful Dunchurch Park Hotel! I have to say I am so lucky to have such lovely Couples choosing me to ... Read More


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Tips for Listing Contact Information on Your Resume
No matter which resume format your experience requires you to choose, place your name first on your resume. If your name isn't first, a computer may mistake Excellent Sales Representative for your name and file you away as Ms. Representative.
Use boldface to display your name in a size range of 14- to 26-point typeface, depending on your preference. The rest of your contact information can appear in 10- to 12-point typeface. Keep adjusting type sizes until you get the visual effect you prefer.
Here's a shocker: Except for specific and overriding reasons, limit contact information to your
Email address. This is your single most important contact data point because that's how the majority of employers will initially contact you.
Don't use a work email address on your resume; use a personal email address instead. If you use your work address, a prospective employer will see this as taking advantage of your employer and wonder what you would do if you were to work for them.
Additionally, if you have a personal email address that isn't professional sounding (email@example.com or email@example.com), please sign up for a simple, professional-sounding address. firstname.lastname@example.com is much better! Also, avoid creating email addresses with your birth year in them. You don't want to give away your age before the prospective employer even sees you!
If you have them, you can add your website or blog, web portfolio, and social media page URLs. (Caveat: Don't go overboard with social media extras or readers may wonder whether you're too busy being social to work hard. Consider listing just one professional site, such as LinkedIn.)
Phone number. Some employers prefer to pick up the phone and give you a call. Select the phone number where you can most easily be reached.
City and state of residence. This information shows you have roots. Employers understandably resist springing for relocation costs unless the talent they seek isn't available locally.
If you live in a large metro area, a commute might be an hour or more from your suburb to the prospective workplace. Therefore, you may be better off not listing your city and state at all. Watch for these positions and leave off your location; go with just your phone number and email address.
Why has there been a reduction in the recommended amount of contact information? Long answer short: technology and crime. The need for a home street address has passed into history because employers are now far more likely to communicate by Internet than by postal mail. What's more, rising concerns about identity theft and privacy loss argue against listing a home street address unless there is an overriding reason to do so.
The first page of your resume is valuable real estate: Ditching unnecessary text like your street address is akin to clearing weeds out of your lawn. Why not leave blank any unused white space to make your resume more open and readable, or use it for key information that markets you?


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Martin A. Sullivan
Chief Economist
Tax Analysts
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Gridlock in Congress and White House disinterest means Dave Camp's tax reform (or anything like it) has little chance of becoming law before 2017. But Camp's 979-page discussion draft may be the most important tax policy document in three decades.
Martin A. Sullivan is Chief Economist at Tax Analysts, the non-profit provider of tax news and analysis for the global community. He contributes regularly to various Tax Analysts print and online publications, including the flagship magazine Tax Notes and its sister publications, State Tax Notes and Tax Notes International. He is also author of Corporate Tax Reform: Taxing Profits in the 21st Century, published late last year by Apress. He testifies regularly before Congress, appears on national TV and radio, and is often quoted in leading newspapers and magazines. Previously, he was an economist at the U.S. Treasury Department, the congressional Joint Committee on Taxation, and a major accounting firm. He earned his B.A. at Harvard University and his Ph.D. at Northwestern University.
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- Johnny Grant, who operates a team in Nashville, was encouraged by the popularity of his Facebook Live videos to branch out to musical listing videos.
- The two videos produced so far have accumulated more than 30,000 views apiece.
- He's used current Top 40 hits but plans to also cover '90s and '00s songs that are popular with millennials.
You can essentially blame strangers at an open house in Nashville, Tennessee, for Johnny Grant's musical listing videos. The team leader has created two parodies of popular songs ("Body Like A Back Road" by Sam Hunt and "That's What I Like" by Bruno Mars) to help sell real estate listings — and one house went under contract the day after the video went live, so something is working for him.


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Sign up now to host a tour of your research facilities and demonstrate your cutting-edge capabilities to delegates from across the rail industry!
RRUKA is dedicated to bringing industry and academia together – enhancing the already strong relationships between these sectors – to help foster blue-skies innovation for the benefit of rail operators and passengers.
Over the past year we've held a series of 'University Showcase' events, matching cross-industry groups with RRUKA member universities:
- the Technical and Standards Forum (T&SF) visited Cranfield University and the crash investigation lab
- members of the stakeholder advisory groups for two RSSB-funded projects toured the University of Birmingham rail research and materials science facilities
- the Vehicle/Train Energy Systems Interface Committee (V/TE SIC) had a behind-the-scenes look at the University of Manchester power networks facilities, including its high voltage laboratory and SMARTLabs
University showcase events highlight the potential for future collaboration around emerging themes and provide excellent networking opportunities. Universities typically provide meeting room facilities for industry groups to conduct their business as usual, with short presentations and a tour of facilities before networking over lunch. If you have alterative formats in mind or new ideas do let us know.
RRUKA members interested in hosting a 'showcase' should email firstname.lastname@example.com by the end of July 2017, and include a brief description of your facilities and relevance to groups within the rail industry


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Motivation Monday- April 15 Edition! Motivation is "the reason or reasons one has for acting or behaving in a particular way." Welcome to my reasons. I also want to extend an invite, if you would like to write a Motivation Monday post I would love to feature you as my guest! Contact me through my contact page here or email me at email@example.com. I can't wait to hear from you!
THIS POST MAY CONTAIN AFFILIATE LINKS. PLEASE READ MY DISCLOSURE POLICY FOR MORE INFORMATION: https://findinginspirationinthechaos.blog/disclosure-policy-2/
"Whenever you see a successful person, you only see the public glories, never the private sacrifices to reach them." -Vaibhav Shah
What is motivating me this week?
Motivation Monday- April 15: What is in my scripture journal?
"He gives power to the weak and strength to the powerless." Isaiah 40:29
"You have been born anew, not from perishable but from imperishable seed, through the living and abiding word of God." 1 Peter 1:23
"Old things are passed away; behold, all things are become new." 1 Corinthians 5:17
"Be not quick in your spirit to become angry, for anger lodges in the heart of fools." Ecclesiastes 7:9
Motivation Monday-April 15: What am I reading?
The Shack
"Mackenzie Allen Phillips's youngest daughter, Missy, has been abducted during a family vacation, and evidence that she may have been brutally murdered is found in an abandoned shack deep in the Oregon wilderness. Four years later, in this midst of his great sadness, Mack receives a suspicious note, apparently from God, inviting him back to that shack for a weekend. Against his better judgment, he arrives at the shack on a wintry afternoon and walks back into his darkest nightmare. What he finds there will change his life forever." Information from Amazon.com
The Hiding Place
"In this autobiographical account, Corrie ten Boom tells of her family's attempt to save Dutch Jews from a Nazi roundup – until their efforts were discovered and the entire family sent to a concentration camp. Her father and sister would die in captivity, but Corrie would survive to write, preach, and personally share the story of God's love and forgiveness – even to her former Nazi captors!" Information from Amazon.com
To purchase these books or other great devotionals from Amazon, you can click on the above links.
Motivation Monday- April 15: What is on my radio?
I push, I pull
Go back and forth finding myself pounding on a locked door
I try to make it out alone without your help
But I know I'll never win this war
I can never be, never be, free without you
I can never be, never be, me without you
This is the sound of chains breaking
This is the beat of a heart changing
This is a song of a soul forgiven
This is my freedom hymn
This is my freedom hymn, my freedom hymn
This is my freedom hymn, my freedom hymn.
Freedom Hymn, Austin French
If I told you my story
You would hear Hope that wouldn't let go
And if I told you my story
You would hear Love that never gave up
And if I told you my story
You would hear Life, but it wasn't mine
If I should speak then let it be
Of the grace that is greater than all my sin
Of when justice was served and where mercy wins
Of the kindness of Jesus that draws me in
Oh to tell you my story is to tell of Him
If I told you my story
You would hear victory over the enemy
And if I told you my story
You would hear freedom that was won for me
And if I told you my story
You would hear Life overcome the grave
If I should speak then let it be
Of the grace that is greater than all my sin
Of when justice was served and where mercy wins
Of the kindness of Jesus that draws me in
Oh to tell you my story is to tell of Him.
My Story, Big Daddy Weave
Motivation Monday- April 15: Inspiring Blog Posts!
- 5 Ways You Lifted Me Up When I Let You Down from Empty Next Lifestyle
- Finding the Other Side of Depression from The Frozen Mind
That is it for this Motivation Monday! Have a great week!!
"But those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31


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R. kelly Bookings Still Going Strong Amidst Controversy
10 January 2019 Entertainment
R. Kelly is still being booked for concerts even in the wake of Lifetime's docuseries 'surviving R.kelly' even though he hasn't been on stage in the U.S. seems like fans are lining up for him in Germany.
Kelly is scheduled to perform in Ludwigsburg this coming April. Tickets are currently going for $115 and up, as of this post. He's even offering a meet and greet which will cost fans about $355, if they're so inclined.
Sources disclosed that the singer also just locked down shows in Hamburg and Oberhausen. What's interesting about those dates is … they were sealed in the last few days, AFTER "Surviving R. Kelly" aired.
A rep for the venue in Ludwigsburg tells TMZ … the promoter is fully aware of what's happening with Kelly in the States, and is monitoring to see how things unfold. The rep says, "You can be assured that we are carefully following the situation and, if necessary, will act accordingly."
Olamide Omowumi celebrity, Germany, ludwigsburg, RKelly, survingrkelly, USA


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Reviews and occasional notes on classical music
Reviews and occasional notes on classical music
"Music, both vocall and instrumental, so good, so delectable, so rare, so admirable, so super excellent, that it did even ravish and stupifie all those strangers that never heard the like." - Thomas Coryat, after hearing 3 hours of music at the Scuola di San Rocco in Venice, 1608.
"Music, both vocall and instrumental, so good, so delectable, so rare, so admirable, so super excellent, that it did even ravish and stupifie all those strangers that never heard the like." - Thomas Coryat, after hearing 3 hours of music at the Scuola di San Rocco in Venice, 1608.
Monday, March 26, 2018
Marvel before Marvel
Jean-Philippe Rameau: Naïs
The operas of the French baroque are much more accessible to the non-specialist than one might think. It's not only about the music, as gorgeous as it is. With gods, demigods and super-heroes, and an emphasis on special effects and stage machinery, we're more than half-way to today's DC and Marvel-based blockbuster movies. Jean-Philippe Rameau's Naïs is especially appealing, with a story based on Greek myth overlaid with very un-subtle political commentary, or rather, shameless flattery of the King. To further extend its appeal, there are nymphs and shepherds dancing Gavottes, Sarabandes, Contredanses and Tambourins in what I'm sure were spectacular ballets.
Gyorgy Vashegyi's Purcell Choir and Orfeo Orchestra, so good in Mondonville's Grands Motets and Isbé, also from Glossa, provide the sumptuous music that keeps the action flowing and the ballet dancers cavorting. The singing is absolute first class, beginning with superb choral singing, and moving throughout the cast. Chantal Santon-Jeffery is superb in the title role.
Though recorded in Budapest, this is a joint project with the Centre de Musique Baroque in Versailles. Everything is carefully researched to ensure the authenticity of French musical heritage, which in that country is taken extremely seriously. More importantly, this is obviously the result of musicians engaged in and enjoying their music-making.
This album will be released on April 20, 2018.
From intimate to cinematic, in the composer's authentic voice
C. P. E. Bach: Sacred Choral Music
Carl Philip Emmanuel Bach was not an actual time traveler, though you might think so when you hear music from this 5-CD set that provides music sounding as if it came from different times in the 18th century. Capriccio has put together recordings going back to the mid-1980s from Hermann Max's Rheinische Kantorei and Das Kleine Konzert, filled in with a 2002 recording of the Magnificat by Michael Schneider's Dresdner Kammerchor and La Stagione Frankfurt. Here are the works included:
When I began listening to this music I admit to wondering how much of a slog it might be. Instead it was a case of one felicitous movement after another; not every bit, to be sure, but CPE was hitting at a pretty high rate! Not all this music has the energy and forward movement of the famous Gloria from the Magnificat, but the composer is often nearly as much a master of the intimate aria and the erudite fugue as his father. The Magnificat itself was written in 1849, early enough for Johann Sebastian to hear it before he died the next year. There are striking similarities with the work J.S. Bach wrote 25 years earlier, but sections sounding more like Mozart and Haydn as well. This isn't surprising considering that CPE tinkered with this work until the 1786, just before his death.
The best work here, I think, is Die Auferstehung und Himmelfahrt Jesu (The Resurrection and Ascension of Jesus), written in 1777/78. Though there are echoes of both JS Bach, Telemann and Handel, not to mention much that was reminiscent of Haydn, after three discs of his sacred music I was beginning to get a feel for CPE's authentic voice. There's an intimate feeling to so much of his sacred vocal music, but here he's added much more drama. Jeremy Grimshaw talks about CPE Bach's "almost cinematic shifts of mood", though perhaps this is in the more measured style of Paul Thomas Anderson rather than the more obvious Steven Spielberg.
Though no longer at the cutting edge of Historically Informed Performance, these recordings have the more relaxed sound of musicians at ease with their period instruments and singing practice. This is stylishly played and sung, well captured by the WDR engineers, and the entire package is very much recommended. I'll end with praise for the cover design, which features this marvellous photograph of nuns in Rome, by alfonstr (Fotalia).
This disc will be released on April 6, 2018.
The man should remain obscure
Cézanne: Portraits of a Life (Exhibition on Screen / DVD)
In a letter to Joachim Gasquet from 1896, the painter Cézanne expounded a manifesto of the hidden author that set the tone for modern recluses from Greta Garbo to J. D. Salinger:
All my life I have worked to earn my living, but I thought one could paint well without attracting attention to one's private life. Certainly an artist wishes to improve himself intellectually as much as possible, but the man should remain obscure. The pleasure must be found in the study (of the work).Director Phil Grabsky takes advantage of the traveling exhibit Cézanne: Portraits of a Life (Washington's National Gallery, Paris's Musée D'Orsay and London's National Portrait Gallery), with its pictures of professional colleagues, friends and family members, and especially self-portraits, to push back against this dictum, all to excellent effect. The film has superb commentary by three countries' worth of experts, fascinating insights from the painter's grandson Philippe, and Grabsky's usual effective mix of locations (especially Le Jas de Bouffan in Aix, where Cézanne painted for many years, now empty and very, very sad) and high definition video of the paintings, filmed in his always un-hackneyed way.
|Grabsky captures Cézanne
Saturday, March 24, 2018
Hank Jones: Playing in Depth
Hank Jones in Copenhagen: Live at Jazzhus Slukefter, 1983
In a fascinating passage in his memoir Act One, Moss Hart talks about the ineffable something that great actors have, which some call 'star quality',
"... but among the learned it is more often discussed in terms of 'level of emotion' or 'playing in depth.'"
It's the latter phrase that occurred to me when I considered the long and distinguished career of the pianist Hank Jones. In at the beginning of the bebop revolution, and making music until his death at 91 in 2010, Jones was extremely prolific in the recording studio. He made more than 60 albums as a solo pianist or group leader, and many, many more as a session musician.
|William P. Gottlieb's 1947 photo of Milt Orent, Mary Lou Williams, Hank Jones & Dizzy Gillespie in Williams' New York apartment. Library of Congress.
Jones had played with drummer Shelly Manne back in 1962 (on the album 2-3-4, with Coleman Hawkins), and he worked with Manne again in the late 1970s (though most of his trio activity at the time was with the Great Jazz Trio, usually with Ron Carter and Tony Williams). In 1983 Jones and Manne went to Copenhagen to record a live album at the Tivoli Gardens, with Danish bassist Mads Vinding. This Storyville CD is the first ever release in any format for a fine set of just over an hour of classic songs by some of the great jazz composers, among them Bud Powell, Benny Golson and Charlie Parker, as well as great standards.
Mozart talks in one of his letters about a pianist who plays "with taste, feeling, and a brilliant style of playing," and Hank Jones exhibits all three of these. But towards the end of such a distinguished career, it's "playing in depth" that I think sums it up the best.
This disc will be released on April 6, 2018.
Tuesday, March 13, 2018
Preludes & fugues, from a musician who writes novels
Anthony Burgess: The Bad-Tempered Electronic Keyboard: 24 Preludes and Fugues; Finale, Natale
Anthony Burgess was always just on the brink of breaking through as a musician, but his day job as a writer always pulled him back into a more prosaic life. He began life in a musical family; his father played the piano for the silent cinemas, while his mother was "the Beautiful Belle Burgess", a music-hall star singer/dancer of the day. As a musician he always had a foot in both the popular and the classical worlds. He played piano and wrote dance-band arrangements during his time in the British Army in World War II, and wrote quite a few classical pieces after the war, without any special success or recognition until later in his life when he was famous as a man of letters. Looked at from that period one might think of his music in the tradition of the great British "amateur", but he was actually more of a working musician, and considering his problems in getting his music heard, a very typical one at that. As Burgess wrote in his 1986 book But Do Blondes Prefer Gentlemen?, "If you want to be considered a poet, you will have to show mastery of the petrarchan sonnet form or the sestina. Your musical efforts must begin with well-formed fugues. There is no substitute for craft... Art begins with craft, and there is no art until craft has been mastered." This is grounded music, it's well-crafted and real, if not always especially inspired.
There are certainly some banal passages amongst these 48 short pieces, but there are also some charming ones as well. They're perhaps the most charming when they're the most Bachian:
Actually, the music isn't "electronic" in anything more than name; it actually sounds as if designed for no instrument at all, but rather for the mind to play, though at times the music becomes quite pianistic. After Bach its primary model is Shostakovich's 24 Preludes and Fugues, op. 87, written in 1950/51. Burgess's simplified version is stripped down, with not so many fugal devices, and with the odd music-hall turn or jazz flavour in place of the awe-inspiring emotional content of the Russian master. But there are similarities in tone and the same heart-felt nods to the genius of Bach. "I wish people would think of me as a musician who writes novels," Burgess once said, "instead of a novelist who writes music on the side." Thanks to Naxos's Grand Piano label for their excellent package, including well-recorded, non-Casiotone sound and well-written, informative liner notes; and to the fine pianist Stephane Ginsburgh for providing the best possible way for us to think of Anthony Burgess in this way. Kudos should also go to the International Anthony Burgess Foundation for their support; learn much more about the musician/author at www.anthonyburgess.org.
Monday, March 12, 2018
More great Bacewicz from The Silesians, with Friends
The Silesian Quartet follow their Gramophone Award-winning Bacewicz String Quartets release from Chandos with this excellent new chamber music disc. It's another marvellous CD, and one more reason to marvel at the compositions of Grazyna Bacewicz, and especially at her mastery in writing for strings. Matched with the superb Wojciech Switala on piano, the Silesians provide energy, excitement and drama in the two Piano Quintets. The first is a taut thriller from 1952, while the second, from 1965, is more expansive, but often as mysterious and fraught with emotion. It has a real sense of foreboding and danger that takes one a bit by surprise in the usually fairly safe and civilized environs of the chamber music recital. Two other works call attention to themselves by their odd instrumentation, but quickly show their craft and imagination. The Quartet for 4 Violins was originally written as a teaching piece, but Grazyna's compositional sleight of hand and skillful blend of folk themes keeps one so engaged that one hardly notices the relatively simplicity, and hardly misses the usual bass parts. As Terry Pratchett, who died three years ago today, says, "It's still magic even if you know how it's done." What a clever and magical work this is!
With the Quartet for 4 Cellos, written in 1964, Bacewicz moves to a much more experimental, uncompromisingly modern sound. She also eschews the broadly singing, cantilena sound that is so characteristic of such cello ensemble works as Villa-Lobos's Bachianas Brasileiras no. 5. This short work makes a big impact; it resonates in the mind after it's complete. This performance by the Polish Cello Quartet is the first I've heard, and it's completely convincing. Perhaps a group like The Cellists of the Berlin Philharmonic can take this work into their repertoire, and draw straws for which musicians get to play it.
January 17, 2019 will be the 50th anniversary of Grazyna Bacewicz's death. I hope that this fact might bring a new interest in this criminally under-recognized composer, with more concerts and recordings to follow. The Silesian Quartet, their accomplished Friends and Chandos are certainly doing their part to help to build up her reputation to something more like what her talents deserve.
This disc will be released on April 6, 2018.
Sunday, March 11, 2018
Engaging and colourful music from Latin America
Villa-Lobos: Concerto Grosso, Fantasia em Tres Movimentos (en Forma de Choros); Chavez: Chapultepec; Rodrigo: Per la flor del lliri blau, Adagio
This is such a great release, with music we've needed on disc for such a long time. Of course, I'm most interested in the two Villa-Lobos works, both of which from his late period. Late Villa-Lobos is a bit of a hodgepodge; it includes a few less than inspired commissioned works, but also some of his greatest music: the last few String Quartets, the Magnificat Alleluia and Bendita sabedoria, and the operas Yerma and A Menina das Nuvens. The two pieces for wind orchestra are both standouts. The Concerto Grosso for Wind Quartet (flute, oboe, clarinet & bassoon) and Wind Orchestra is from Villa-Lobos's last year, 1959. There are a few recordings available, including a Latin Grammy-winner from Naxos with Jose Serebrier conducting "The President's Own" United States Marine Band. The 1958 Fantasia em Tres Movimentos (en Forma de Choros), a nostalgic final look back at a lifetime of music in the Choros form, has only a single recording, a world premiere available from the University of Pennsylvania Music Department. Both of the newly recorded pieces are beautifully played by the Royal Northern College of Music Wind Orchestra under conductors Clark Rundell and Mark Heron, and well presented by the Chandos producer engineers. 2017 was the Villa-Lobos Symphonies Year, thanks to the completion of the Naxos series from OSESP under Isaac Karabtchevsky. Even though it's only March, I'm quite sure 2018 will be the Villa-Lobos Wind Orchestra Year, based on this release.
On Twitter I referred to these two works as Villa-Lobos's NAFTA music, after Marcelo Rodolfo of the Museu Villa-Lobos tweeted that the Concerto Grosso was written in Mexico, and the Fantasia in Canada:
As you can see from the scores, both works were written for The American Wind Symphony in Pittsburgh, and both were dedicated to Mindinha.
The other works on this disc are really interesting. The two pieces by Joaquin Rodrigo are about what I expected, colourful music with Iberian touches. With the title Chapultepec, I expected something more folkloric from Carlos Chavez's piece, but it's more about the municipal band in the town square playing military marches and Italian opera tunes than anything approaching the revolutionary modernism we connect with Chavez. The entire disc is full of colour and engaging tunes; it's completely delightful.
This disc will be released on April 23, 2018. This review also appears at The Villa-Lobos Magazine.
Thursday, March 8, 2018
A triumphant close to a magisterial piano series
Almeida Prado: Cartas Celestes 13, 16, 17, 18
The great Cartas Celestes series of the Brazilian composer Almeida Prado comes to a triumphant close with this fourth release by Aleyson Scopel. The series reminds me of the 15 Choros Villa-Lobos wrote between 1920 and 1929 (13 numbered works, an Introduction, and the Choros bis) in their combination of an avant garde musical language and folkloric influences, but most importantly in the intellectual and emotional scope of their vast canvases. Though nearly all of these works focus on the piano, the fact that three do not (#7 is for two pianos and symphonic band, #8 for violin and orchestra, and #11 for piano, marimba and vibraphone) makes one think of Villa's Choros series as well. It would be great if Naxos could record these three works to complete the series.
But not to worry, Aleyson Scopel has everything well in hand on the piano side. If anything there is more virtuosity on display here, especially in #16-18, which Almeida Prado wrote in his last year, 2010. The whole series comes to a fitting end with a reference to Macunaíma, the elemental, larger than life character from Mario de Andrade's great modernist novel of 1928. And there are musical echoes of the elemental Villa-Lobos himself, especially Rudepoema and the two books of Prole do Bebe, along with the Choros series. Villa-Lobos famously said "This is my conservatory," pointing to a map of Brazil. To that map Almeida Prado has appended the great Celestial Map of the sky above Brazil, and Aleyson Scopel is the astronomer and astrologer who makes interprets this beautiful and awesome music.
This disc will be released on April 13, 2018.
Monday, March 5, 2018
Deeply moving and profound
Paul Hindemith: Symphonic Metamorphosis, Nobilissima Visione, Konzertmuzik "Boston Sinfonie"
I've been listening to way more Paul Hindemith in the past couple of years. Some outstanding recent discs are driving this, but I went back to the composer himself conducting the Berlin Philharmonic in the 1950s, from the 3 CD set from Deutsche Grammophon, to take a closer look at his orchestral music. What I heard there impressed me greatly, and surprised me more than a little. This is almost all really stellar music, and the old recordings still have the power to move one as much as all but the greatest composers of the 20th century.
Now comes this new disc, just released, from Marek Janowski and the WDR Symphony Orchestra. This raises the bar even more, and not just with the improved sonics (to be sure, the old DGG recordings sounded better than one would expect). There's even more excitement and energy here, more warmth in Hindemith's reflective moments. This music isn't only "orchestral showpiece" level, as sparkly as it can be. This is at times deeply moving and profound. I highly recommend this excellent Pentatone release.
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Daily Record, July 24, 2018
Marshalltown Police Department
• On Sunday, July 22, a theft from a building was reported in the 600 block of West Boone Street.
• On Saturday, July 21, a theft was reported in the 700 block of East Main Street.
• On Saturday, July 21, a theft was reported in the 400 block of East Ferner Street.
• On Saturday, July 21, a
theft was reported in the 1800 block of Sherwood Drive.
• On Saturday, July 21, a theft was reported in the 200 block of Thomas Drive.
• On Thursday, July 19, criminal mischief and burglary of a motor vehicle was reported in the 400 block of Terry Terrace.
• On Monday, Dean Picotte, 26, was arrested for harassment-first degree, child endangerment, interference with official acts, and domestic abuse assault-impeding the flow of air or blood-strangulation.
• On Sunday, Angel Hernandez Ayala, 28, was arrested for carrying weapons and reckless use of firearm with property damage.
• On Sunday, Commy Smith, 22, was arrested for interference with official acts and contempt of court/violation of a no-contact order.
• On Sunday, Joshua Jamell, 23, was arrested on a warrant.
• On Saturday, Jennifer Grogan, 57, was arrested for theft from a building.
• On Friday, Ryan Peak, 32, was arrested for violation of probation.
• On Thursday,Jake Morgan Wallen, 23, was arrested on a warrant.
• On Thursday, a car driven by Gary Alan Corwin, 61, of Marshalltown, was driving in The Depot parking lot when a car driven by Mary Anne Moody, 57, of Marshalltown was exiting a parking spot and a collision occurred. No injuries were reported. Damage to both vehicles was estimated at $800 each.
Marshall County Sheriff
• On Sunday, Damon Whitebreast, 20, was arrested for possession of marijuana-first offense.
• On Saturday,Dawhan Robert Oliver, 21, was arrested for operating while under the influence-first offense, failure to obey a stop sign and yield the right of way, harassment-first degree, interference with official acts-bodily injury-serious and
possession of a Schedule II controlled substance-first offense.
• On Tuesday, a minivan driven by James Arthur Johnson, 81, of Union, was eastbound on Marble Road when it attempted to pass a crop sprayer that was turning left resulting in a collision. No injuries were reported. Damage to the Johnson minivan was estimated at $7,500.