FOOD RULES

1. Go retro: Your main course should be 80 percent vegetables, 20 percent animal protein, like it was in the old days. Opt for the opposite of the quarter pounder topped with a token leaf of iceberg lettuce and an anemic tomato slice. Meat should be used sparingly for taste, as when it used to be scarce, and should not be the focus of the meal.

2. Mix and match your vegetables: Vary the vegetables you eat from one meal to the next, or mix them together — broccoli is an effective anticancer food, and is even more effective when combined with tomato sauce, onions or garlic. Get in the habit of adding onions, garlic or leeks to all your dishes as you cook.

3. Go organic: Choose organic foods whenever possible, but remember it’s always better to eat broccoli that’s been exposed to pesticide than to not eat broccoli at all (the same applies to any other anticancer vegetable).

4. Spice it up: Add turmeric (with black pepper) when cooking (delicious in salad dressings!). This yellow spice is the most powerful natural anti-inflammatory agent. Remember to add Mediterranean herbs to your food: thyme, oregano, basil, rosemary, marjoram, mint, etc. They don’t just add flavor, they can also help reduce the growth of cancer cells.

5. Skip the potato: Potatoes raise blood sugar, which can feed inflammation and cancer growth. They also contain high levels of pesticide residue (to the point that most potato farmers I know don’t eat their own grown potatoes).

6. Go fish: Eat fish two or three times a week – sardines, mackerel, and anchovies have less mercury and PCBs than bigger fish like tuna. Avoid swordfish and shark, which the FDA says pregnant women should not eat because they contain a high concentration of contaminants.

7. Remember not all eggs are created equal: Choose only omega-3 eggs, or don’t eat the yolks. Hens are now fed on mostly corn and soybeans, and their eggs contain 20 times more pro-inflammatory omega-6 fatty acids than cell-growth regulating omega-3s.

8. Change your oil: Use only olive and canola oil in cooking and salad dressings. Go through your kitchen cabinets and throw out your soybean, corn and sunflower oils. (And no, you can’t give them to your neighbors or your relatives… They’re much too rich in omega-6 fatty acids!)

9. Say “Brown is beautiful”: Eat your grains whole and mixed (wheat with oats, barley, spelt, flax, etc.) and favor organic whole grains when possible since pesticides tend to accumulate on whole grains. Avoid refined, white flour (used in bagels, muffins, sandwich bread, buns, etc.) whenever possible, and eat white pasta only al dente.

10. Keep sweets down to fruits: Cut down on sugar by avoiding sweetened sodas and fruit juices, and skipping dessert or replacing it with fruit (especially stone fruits and berries) after most meals. Read the labels carefully, and steer clear of products that list any type of sugar (including brown sugar, corn syrup, etc.) in the first three ingredients. If you have an incorrigible sweet tooth, try a few squares of dark chocolate containing more than 70% cocoa.

11. Go green: Instead of coffee or black tea, drink three cups of green tea per day. Use decaffeinated green tea if it gets you too wired. Regular consumption of green tea has been linked to a significant reduction in the risk for developing cancer.

12. Make room for exceptions. What matters is what you do on a daily basis, not the occasional treat.

NON FOOD RULES

1. Get physical: Make time to exercise, be it walking, dancing or running. Aim for 30 minutes of physical activity at least 5 days a week. This can be as easy as just walking part of the way to the office, or the grocery store. A dog is often a better walking partner than an exercise buddy. Choose an activity you enjoy; if you’re having fun, you’re more likely to stick with it.

2. Let the sun shine in: Try to get at least 20 minutes of daily sun exposure (torso, arms and legs) without sunscreen, preferably at noon in the summer (but take care to avoid sunburns!). This will boost your body’s natural production of Vitamin D. As an alternative: discuss the option of taking a Vitamin D3 supplement with your doctor.

3. Banish bad chemicals: Avoid exposure to common household contaminants. You should air our your dry-cleaning for two hours before storing or wearing it; use organic cleaning products (or wear gloves); don’t heat liquids or food in hard plastics; avoid cosmetics with parabens and phthalates; don’t use chemical pesticides in your house or garden; replace your scratched Teflon pans; filter your tap water (or used bottled water) if you live in a contaminated area; don’t keep your cell phone close to you when it is turned on.

4. Reach out (and touch someone!): Reach out to at least two friends for support (logistical and emotional) during times of stress, even if it’s through the internet. But if they’re within arms reach, go ahead and hug them, often!

5. Remember to breathe: Learn a basic breathing relaxation technique to let out some steam whenever you start to feel stressed.

6. Get involved: Find out how you can best give something back to your local community, then give it.

7. Cultivate happiness like a garden: Make sure you do one thing you love for yourself on most days (it doesn’t have to take long!).

You can fInd more Anticancer info at: www.anticancerbook.com

Feb. 8 (Bloomberg) — Corporate borrowing costs are rising at the fastest pace in more than two months on concern that worsening government finances will slow the global economy and make it harder for companies to meet debt payments.

The extra yield investors demand to own corporate bonds instead of government securities widened 4 basis points last week to 169 basis points, the most since the period ended Nov. 27, according to the Bank of America Merrill Lynch Global Broad Market Corporate Index. Spreads widened for three weeks, the longest stretch in about a year, while those for U.S. high- yield, high-risk companies expanded by the most since August.

Optimism over the recovering economy that made January the best start to a year since 2001 for the corporate bond market is fading as finances in Greece, Spain and Portugal deteriorate, Japan struggles to emerge from recession and concerns grow that emerging-market valuations are too high. BES Investimento do Brasil pulled an international bond offering of as much as $350 million, capping a week of canceled sales from India to Korea.

“The potential impact of spill-over into other markets has gotten folks to look at risk assets of all types, and you’re seeing a pullback across the globe,” said Andrew Karp, a managing director on Bank of America Corp.’s investment-grade syndicate desk in New York.

More here.

By Sapna Maheshwari and John Detrixhe

It looks like market worries have shifted to Portugal now some breathing room has been found for the situation in Greece. Observers are pointing out several metrics showing increased investor concern about Portugal.

One metric is the price of buying insurance — credit default swaps, or CDS — on Portuguese debt. “Sovereign CDS are closing at their wides of the day with Portugal leading the way rising by 28 bps to a record 195,” wrote Miller Tabak’s Peter Boockvar. Another metric is the yield spread between the debt of countries like Greece or Portugal and those on super-safe German debt. The spread between Greece and Germany is narrowing today, says Brown Brothers Harriman analyst Marc Chandler, who notes:

The lightening rod has been passed to Portugal today and this appears to be one of the factors weighing on the euro and in general helping lift the US dollar. Portugal 10-year yields are up 21 [basis points] today the largest rise in nearly a year and the premium over Germany is the widest in almost that long too. Its 2 year yield is up 23 bp today. The 5-year CDS appears to be at record levels.

We can’t help but note that phenomenon seems to be reminiscent of the way the market reacted as the financial crisis really started gathering momentum in 2008. After Bear Stearns was saved via a shotgun wedding with J.P. Morgan Chase, CDS spreads on other investment houses — such as Lehman — began to widen as the spotlight of anxiety swung onto other firms thought to be in trouble. That’s got to be worrisome for those that hope that signs of a solution to Greece’s issues will calm market concern about sovereign default. Chandler writes:

This does not seem to be the case. First, as several European finance ministers have suggested “bailing out” Greece would unveil a huge moral hazard and investors would balk. Second, as Portugal’s debt market performance illustrates, if Greece is supported, investors may “strike” until Portugal is treated in a similar fashion. And then who is next–Spain ?

By Matt Phillips

TIANJIN, China — China vaulted past competitors in Denmark, Germany, Spain and the United States last year to become the world’s largest maker of wind turbines, and is poised to expand even further this year.

China has also leapfrogged the West in the last two years to emerge as the world’s largest manufacturer of solar panels. And the country is pushing equally hard to build nuclear reactors and the most efficient types of coal power plants.

These efforts to dominate renewable energy technologies raise the prospect that the West may someday trade its dependence on oil from the Mideast for a reliance on solar panels, wind turbines and other gear manufactured in China.

“Most of the energy equipment will carry a brass plate, ‘Made in China,’ ” said K. K. Chan, the chief executive of Nature Elements Capital, a private equity fund in Beijing that focuses on renewable energy.

President Obama, in his State of the Union speech last week, sounded an alarm that the United States was falling behind other countries, especially China, on energy. “I do not accept a future where the jobs and industries of tomorrow take root beyond our borders — and I know you don’t either,” he told Congress.

The United States and other countries are offering incentives to develop their own renewable energy industries, and Mr. Obama called for redoubling American efforts. Yet many Western and Chinese executives expect China to prevail in the energy-technology race.

Multinational corporations are responding to the rapid growth of China’s market by building big, state-of-the-art factories in China. Vestas of Denmark has just erected the world’s biggest wind turbine manufacturing complex here in northeastern China, and transferred the technology to build the latest electronic controls and generators.

“You have to move fast with the market,” said Jens Tommerup, the president of Vestas China. “Nobody has ever seen such fast development in a wind market.”

Renewable energy industries here are adding jobs rapidly, reaching 1.12 million in 2008 and climbing by 100,000 a year, according to the government-backed Chinese Renewable Energy Industries Association.

Yet renewable energy may be doing more for China’s economy than for the environment. Total power generation in China is on track to pass the United States in 2012 — and most of the added capacity will still be from coal.

China intends for wind, solar and biomass energy to represent 8 percent of its electricity generation capacity by 2020. That compares with less than 4 percent now in China and the United States. Coal will still represent two-thirds of China’s capacity in 2020, and nuclear and hydropower most of the rest.

As China seeks to dominate energy-equipment exports, it has the advantage of being the world’s largest market for power equipment. The government spends heavily to upgrade the electricity grid, committing $45 billion in 2009 alone. State-owned banks provide generous financing.

China’s top leaders are intensely focused on energy policy: on Wednesday, the government announced the creation of a National Energy Commission composed of cabinet ministers as a “superministry” led by Prime Minister Wen Jiabao himself.

Regulators have set mandates for power generation companies to use more renewable energy. Generous subsidies for consumers to install their own solar panels or solar water heaters have produced flurries of activity on rooftops across China.

China’s biggest advantage may be its domestic demand for electricity, rising 15 percent a year. To meet demand in the coming decade, according to statistics from the International Energy Agency, China will need to add nearly nine times as much electricity generation capacity as the United States will.

So while Americans are used to thinking of themselves as having the world’s largest market in many industries, China’s market for power equipment dwarfs that of the United States, even though the American market is more mature. That means Chinese producers enjoy enormous efficiencies from large-scale production.

In the United States, power companies frequently face a choice between buying renewable energy equipment or continuing to operate fossil-fuel-fired power plants that have already been built and paid for. In China, power companies have to buy lots of new equipment anyway, and alternative energy, particularly wind and nuclear, is increasingly priced competitively.

Interest rates as low as 2 percent for bank loans — the result of a savings rate of 40 percent and a government policy of steering loans to renewable energy — have also made a big difference.

As in many other industries, China’s low labor costs are an advantage in energy. Although Chinese wages have risen sharply in the last five years, Vestas still pays assembly line workers here only $4,100 a year.

China’s commitment to renewable energy is expensive. Although costs are falling steeply through mass production, wind energy is still 20 to 40 percent more expensive than coal-fired power. Solar power is still at least twice as expensive as coal.

The Chinese government charges a renewable energy fee to all electricity users. The fee increases residential electricity bills by 0.25 percent to 0.4 percent. For industrial users of electricity, the fee doubled in November to roughly 0.8 percent of the electricity bill.

The fee revenue goes to companies that operate the electricity grid, to make up the cost difference between renewable energy and coal-fired power.

Renewable energy fees are not yet high enough to affect China’s competitiveness even in energy-intensive industries, said the chairman of a Chinese industrial company, who asked not to be identified because of the political sensitivity of electricity rates in China.

Grid operators are unhappy. They are reimbursed for the extra cost of buying renewable energy instead of coal-fired power, but not for the formidable cost of building power lines to wind turbines and other renewable energy producers, many of them in remote, windswept areas. Transmission losses are high for sending power over long distances to cities, and nearly a third of China’s wind turbines are not yet connected to the national grid.

Most of these turbines were built only in the last year, however, and grid construction has not caught up. Under legislation passed by the Chinese legislature on Dec. 26, a grid operator that does not connect a renewable energy operation to the grid must pay that operation twice the value of the electricity that cannot be distributed.

With prices tumbling, China’s wind and solar industries are increasingly looking to sell equipment abroad — and facing complaints by Western companies that they have unfair advantages. When a Chinese company reached a deal in November to supply turbines for a big wind farm in Texas, there were calls in Congress to halt federal spending on imported equipment.

“Every country, including the United States and in Europe, wants a low cost of renewable energy,” said Ma Lingjuan, deputy managing director of China’s renewable energy association. “Now China has reached that level, but it gets criticized by the rest of the world.”

By KEITH BRADSHER Source: www.nytimes.com

A swing in inventories flattered the growth in U.S. Q4 GDP, but the trend in final demand remains consistent with a moderate recovery.

The U.S. economy expanded at a healthy 5.7% annualized pace in 2009 Q4, but 60% of this reflected a slower pace of destocking. Final sales rose at a more modest 2.9% pace, following a 2% growth rate in Q3. The economy is moving in the right direction and there are some encouraging pockets of strength. Exports are growing strongly, the drag from residential construction is largely over and companies are beginning to invest. Nevertheless, there will be lingering headwinds to growth from the financial meltdown, such as ongoing credit restraint and an upward drift in the personal saving rate. The U.S. economic recovery should be sustained, but it will fall far short of what would normally occur in the wake of a very deep recession. This means that inflation also will stay low, something that was reaffirmed by the modest Q4 growth in employee compensation.

Source:  www.bcaresearch.com

We found this gem on Kotke.org.  Gives a whole new meaning to “don’t fight the tape.”

Hat Tip to our friend, Meb Faber, for bringing this Forbes article to our attention.

Click picture to enlarge.

“Spending our way out of worldwide recession will take years to pay back–and create a lot of pain.”

…”Whether or not you believe the spending spree was morally justified, you have to be concerned about the prospect of a dismal, debt-burdened fiscal future. More debt weighs heavily on GDP, says Carmen Reinhart, a University of Maryland economist. The coauthor, with Harvard professor Kenneth Rogoff, of This Time It’s Different: Eight Centuries of Financial Folly (Princeton, 2009), Reinhart has found that a 90% ratio of government debt to GDP is a tipping point in economic growth. Beyond that, developed economies have growth rates two percentage points lower, on average, than economies that have not yet crossed the line. (The danger point is lower in emerging markets.) “It’s not a linear process,” she says. “You increase it over and beyond a high threshold, and boom!” The U.S. government-debt-to-GDP ratio is 84%.

We’ve been through this scenario before. It’s especially ugly because we get hit by inflation, too. In the years immediately after World War II inflation surged past 6%, while economic growth flagged and the government-debt-to-GDP level exceeded 90%, note Reinhart and Rogoff. The country worked that ratio down over the next half-century. Now the ratio is shooting up again.

America is a nation of spendthrifts, addicted to easy credit and dependent on the kindness of savers overseas to keep us comfortable. Our retail industry hangs on credit cards and our real estate on 95% financing and the tax rewards for mortgage interest. The personal savings rate has climbed from negative 0.4% in 2006 to a positive 4.5% rate now, but that is still a pathetic figure for a nation whose government is un-saving all that and more with its deficit budget. Politicians on this continent are good at compassion, whether trying to help people stay in their overpriced homes or offering health care to millions of those without it. They are not so adept at nurturing growth.

If the GDP doesn’t expand at “normal” rates of 3% to 5% coming out of this recession, wrestling down the debt will be very tough, indeed–perhaps impossible without drastic cuts in spending and higher tax rates on many fronts. The Congressional Budget Office currently projects the fiscal deficit will decline from 10% of GDP next year to around 4.4% from 2013 to 2015. But that assumes economic expansion of at least 4%, not the 2% predicted in the study by Reinhart and Rogoff. You see the vicious cycle here: Debt depresses growth, and then low growth makes paying down the debt an impossible task…”

To Read More >>>

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“Nature does not hurry, yet everything is accomplished.” ~ Lao Tzu

Post written by Leo Babauta. Follow Leo on Twitter.

Consider the above quote from Lao Tzu, (perhaps mythical) father of Taoism: how can it be true?

Is it possible to never hurry, but to get everything done?

It seems contradictory to our modern world, where everything is a rush, where we try to cram as much into every minute of the day as possible, where if we are not busy, we feel unproductive and lazy.

In fact, often we compete by trying to show how busy we are. I have a thousand projects to do! Oh yeah? I have 10,000! The winner is the person who has the most insane schedule, who rushes from one thing to the next with the energy of a hummingbird, because obviously that means he’s the most successful and important.

Right?

Maybe not. Maybe we’re playing the wrong game — we’ve been conditioned to believe that busier is better, but actually the speed of doing is not as important as what we focus on doing.

Maybe we’re going at the wrong speed. Maybe if we are constantly rushing, we will miss out on life itself. Let’s let go of the obsession with speed, and instead slow down, stop rushing, and enjoy life.

And still get everything done.

Let’s look at how.

A Change of Mindset
The most important step is a realization that life is better when you move at a slower, more relaxed pace, instead of hurrying and rushing and trying to cram too much into every day. Instead, get the most out of every moment.

Is a book better if you speed read it, or if you take your time and get lost in it?

Is a song better if you skim through it, or if you take the time to really listen?

Is food better if you cram it down your throat, or if you savor every bite and really appreciate the flavor?

Is your work better if you’re trying to do 10 things at once, or if you really pour yourself into one important task?

Is your time spent with a friend or loved one better if you have a rushed meeting interrupted by your emails and text messages, or if you can relax and really focus on the person?

Life as a whole is better if you go slowly, and take the time to savor it, appreciate every moment. That’s the simplest reason to slow down.

And so, you’ll need to change your mindset (if you’ve been stuck in a rushed mindset until now). To do this, make the simple admission that life is better when savored, that work is better with focus. Then make the commitment to give that a try, to take some of the steps below.

But I Can’t Change!
There will be some among you who will admit that it would be nice to slow down, but you just can’t do it … your job won’t allow it, or you’ll lose income if you don’t do as many projects, or living in the city makes it too difficult to go slowly. It’s a nice ideal if you’re living on a tropical island, or out in the country, or if you have a job that allows control of your schedule … but it’s not realistic for your life.

I say bullshit.

Take responsibility for your life. If your job forces you to rush, take control of it. Make changes in what you do, in how you work. Work with your boss to make changes if necessary. And if really necessary, you can eventually change jobs. You are responsible for your life.

If you live in a city where everyone rushes, realize that you don’t have to be like everyone else. You can be different. You can walk instead of driving in rush hour traffic. You can have fewer meetings. You can work on fewer but more important things. You can be on your iPhone or Blackberry less, and be disconnected sometimes. Your environment doesn’t control your life — you do.

I’m not going to tell you how to take responsibility for your life, but once you make the decision, thehow will become apparent over time.

Tips for a Slower-Paced Life
I can’t give you a step-by-step guide to moving slower, but here are some things to consider and perhaps adopt, if they work for your life. Some things might require you to change some major things, but they can be done over time.

1. Do less. Cut back on your projects, on your task list, on how much you try to do each day. Focus not on quantity but quality. Pick 2-3 important things — or even just one important thing — and work on those first. Save smaller, routine tasks for later in the day, but give yourself time to focus. Read more.
2. Have fewer meetings. Meetings are usually a big waste of time. And they eat into your day, forcing you to squeeze the things you really need to do into small windows, and making you rush. Try to have blocks of time with no interruptions, so you don’t have to rush from one meeting to another.
3. Practice disconnecting. Have times when you turn off your devices and your email notifications and whatnot. Time with no phone calls, when you’re just creating, or when you’re just spending time with someone, or just reading a book, or just taking a walk, or just eating mindfully. You can even disconnect for (gasp!) an entire day, and you won’t be hurt. I promise.
4. Give yourself time to get ready and get there. If you’re constantly rushing to appointments or other places you have to be, it’s because you don’t allot enough time in your schedule for preparing and for traveling. Pad your schedule to allow time for this stuff. If you think it only takes you 10 minutes to get ready for work or a date, perhaps give yourself 30-45 minutes so you don’t have to shave in a rush or put on makeup in the car. If you think you can get there in 10 minutes, perhaps give yourself 2-3 times that amount so you can go at a leisurely pace and maybe even get there early.
5. Practice being comfortable with sitting, doing nothing. One thing I’ve noticed is that when people have to wait, they become impatient or uncomfortable. They want their mobile device or at least a magazine, because standing and waiting is either a waste of time or something they’re not used to doing without feeling self-conscious. Instead, try just sitting there, looking around, soaking in your surroundings. Try standing in line and just watching and listening to people around you. It takes practice, but after awhile, you’ll do it with a smile.
6. Realize that if it doesn’t get done, that’s OK. There’s always tomorrow. And yes, I know that’s a frustrating attitude for some of you who don’t like laziness or procrastination or living without firm deadlines, but it’s also reality. The world likely won’t end if you don’t get that task done today. Your boss might get mad, but the company won’t collapse and the life will inevitably go on. And the things that need to get done will.
7. Start to eliminate the unnecessary. When you do the important things with focus, without rush, there will be things that get pushed back, that don’t get done. And you need to ask yourself: how necessary are these things? What would happen if I stopped doing them? How can I eliminate them, delegate them, automate them?
8. Practice mindfulness. Simply learn to live in the present, rather than thinking so much about the future or the past. When you eat, fully appreciate your food. When you’re with someone, be with them fully. When you’re walking, appreciate your surroundings, no matter where you are.Read this for more, and also try The Mindfulist.
9. Slowly eliminate commitments. We’re overcommitted, which is why we’re rushing around so much. I don’t just mean with work — projects and meetings and the like. Parents have tons of things to do with and for their kids, and we overcommit our kids as well. Many of us have busy social lives, or civic commitments, or are coaching or playing on sports teams. We have classes and groups and hobbies. But in trying to cram so much into our lives, we’re actually deteriorating the quality of those lives. Slowly eliminate commitments — pick 4-5 essential ones, and realize that the rest, while nice or important, just don’t fit right now. Politely inform people, over time, that you don’t have time to stick to those commitments.

Try these things out. Life is better when unrushed. And given the fleeting nature of this life, why waste even a moment by rushing through it?

Remember the quote above: if nature can get everything done without rushing, so can you.
—

If you liked this guide, please bookmark it on Delicious or share on Twitter. Thanks, my friends.
—
Read more about simplifying in my book, The Power of Less.

The justices overturn a century of U.S. electoral law by a 5-4 vote. Millions of extra dollars are expected to start flowing from big business to Republican candidates.

Overturning a century-old restriction, the Supreme Court ruled Thursday that corporations may spend as much as they want to sway voters in federal elections.

In a landmark 5-4 decision, the court’s conservative bloc said that corporations have the same right to free speech as individuals and, for that reason, the government may not stop corporations from spending to help their favored candidates.

The ruling — which will presumably apply as well to labor unions and other organizations — is likely to have an impact on this year’s congressional elections. Many political analysts and election-law experts predict that millions of extra dollars will flood into this fall’s contests, much of it benefiting Republican candidates.

While Republicans praised the decision as a victory for wide-open political speech, Democrats slammed it as a win for big money.

President Obama called the ruling “a major victory for Big Oil, Wall Street banks, health-insurance companies and other powerful interests that marshal their power every day in Washington to drown out the voices of everyday Americans.” He promised to seek “a forceful response to this decision” from Congress. Some Democrats talked about seeking legislation that would require corporations to get approval from their shareholders before spending money on politics.

Until Thursday, corporations and unions were barred from spending their own treasury funds on broadcast ads, campaign workers or billboards that urge the election or defeat of a federal candidate. This restriction dates back to 1907, when President Theodore Roosevelt persuaded Congress to forbid corporations, railroads and national banks from putting money into federal races. After World War II, Congress extended this ban to labor unions. More recently, the McCain-Feingold Act in 2002 added an extra limit on corporate and union-funded broadcast ads in the month before an election. Such ads were prohibited if they simply mentioned a candidate running for office.

Thursday’s decision swept away all these restrictions.

“The government may not suppress political speech on the basis of the speaker’s corporate identity,” said Justice Anthony M. Kennedy, who wrote the majority opinion. While the case of Citizens United vs. Federal Election Commission dealt only with corporations, the ruling will probably free unions as well.