 We will begin with who we are. This is Carolyn Rupar, my wife, and she is... Well, I'm a chef. I am a foods and nutrition sciences student. And I worked at the University of Western Ontario in the exercise and pregnancy lab. And I'm a Ruby programmer and linguist by degree. I've been working on Ruby stuff for, I guess, four or five years. And I worked for a company called VideoJuicer, with the UK, and one of the other important things, since my wife has never been to a Ruby conference before. Who are you? You guys are all, I presume, Rubyists, programmers, hackers. And the thing that I enjoy about coming to Ruby conferences and talking with Rubyists is that Rubyists tend to be a passionate and interdisciplinary lot. So people like me, a linguist, fit in pretty well. And there's always interesting people coming in from different parts of the community and talking about new and different things. So you can pick up new threads that come into the Ruby community. And one of the things that I've noticed this year, at least, is that there's a new focus on health and exercise that's exemplified by the fact that we've got runs that are associated with most of the major Ruby conferences. So I know that Chad got dragged into a run at RubyKaigi this year, which was a lot of fun, and E-RubyCon also had a run. So it's great to see people in an industry who are interested and engaged in not just code and things like that, but also looking at their health and other stuff around what it is that we do. And another thing that I like about that is the fact that there's a sort of shared ethos around what it is that we do. And software engineering is science. That's a little bit darker than I thought it would be. Yeah, doesn't show up very well. Apologies. That's big book of science. Yes, big book of science. But software engineering and what we do on a daily basis is not just science. What we're really looking to do is to try and help people solve their problems. We're using the skills that we have to identify and help analyze solutions for what people need in order to get other stuff done. And in the business world, a lot of the way that people make money using Ruby is consultancy. And the core ethos here is we've got a set of skills and knowledge about getting things done. We're going to try and apply them to the domains that people need solutions for. So I mean, as a result, you see a lot of talks at Ruby conferences that are about craftsmanship or methodology. And we really talk about what the process is by which we go about learning things and helping people solve their issues. Especially when you talk about craftsmanship and methodology, people are interested in being able to do things like build software efficiently and in a transparent manner and interact with the people who need help. And so people are familiar with process graphs like this, which is an agile planning cycle that people are sort of used to. But the most important part about a graph like this is the fact that this is based on the same sort of scientific principles that are used in a lot of other fields. This is about the whole planning, analysis, implementation, testing cycle that we're supposed to do as agile programmers. But the critical thing to understand about this is that this is sort of fundamental to a lot of fields. And so this is exactly the sort of thing that dieticians do when they're consulting with their patients. Which, plan of care is our medical lingo. It doesn't have to do anything with medicine necessarily or with illness or with anything of that sort. We just like pretending that we're in science, like medicine parts. And one of the interesting things about dietetics is the fact that it is an interdisciplinary field just the same way that what we're doing is interdisciplinary. We don't fit in anywhere. And in that vein, it's important to remember that even though consultancy and craftsmanship is one of those things that we focus on when helping other people, not all software is written by consultants for clients. We're writing stuff for ourselves or just for the heck of it. And likewise, not all nutritional plans are developed by dieticians. In fact, the vast majority of people who make decisions about what they're eating or their health choices probably have never heard of what a dietician is. So the same sort of methodological things can still apply. And we should really think about some of these things while we're hacking up code for our own needs or whether you're hacking up your diet plan, whether it's intentional or not. I mean, you make choices every day. Everybody has to eat. I think for the most part everybody wants to eat, too. Well, yes, that's true. Being on a tube feed? Not fun. Yeah. So you can see this hacker ethos pervades, you know, a lot of different other fields. And you'll see this with things like molecular gastronomy. It certainly has entered into the food world and nutritional world where you have a lot of interest. There are movements that have formed around identifying a problem and trying to optimize towards a solution. So you've got things like the whole food movement which says, okay, we're trying to deal with minimally processed food, which will be healthier for you, or the raw food movement. Or even fruititarians. Fruititarians think they should only consume fruit. Nothing else. And they're part of the raw food movement, so the fruit has to be raw always. Yeah. So food that has been cooked is bad, which is sort of interesting. And then you've got, what, the slow food movement? The slow food movement, which is basically the anti-fast food movement, which kind of makes sense. And the slow food movement is basically a movement back towards the social part of eating. So sitting down with your family and eating as opposed to eating at your desk, guilty. Yeah, guilty as well. Eating in front of the TV. You know, eating in front of your computer doing whatever. Yeah. And then there's local Boris who, I mean, there's a 100-mile diet, but it doesn't have to just be like the 100-mile diet. It's people who are trying to always consume things that are as close as possible to where they're from. Molecular gastronomy, which is basically, I don't know if, as a kid, we always had the demonstration of making ice cream with using liquid nitrogen. It's basically that except for a whole lot more. Right. So it's using science principles from usually chemistry or physics and using it in a food manner. Yeah, so silly food tricks basically with science. Yay science. They're fun. Some different people are trying to solve problems, but the question comes up, how do we tell whether they're doing it right or not? Or more importantly, if you're not a slow foodie or raw foodie, how do you tell whether what you're doing is right? And, you know, we've got, again, these skills that we've developed to figure out what we're doing is correct in the software domain. And again, it relies on tools that we can use to apply and other demands, particularly when we're talking about systematically trying to make our health better. So if you look at some of these movements, there are, each one has its own goal. Some of them are more style, so molecular gastronomy, for instance, is applying science tricks to food. But the other ones have very explicit objectives, so we can ask things like, what measures are they using? And so, for instance, with locovores, you're trying to eat as close as possible to reduce your carbon footprint or whatever measure you want to use, but it's sort of... This is another thing that, you know, if you were at the GIS talk, I asked whether you could define your own distance function for two points on a map. If you're just looking at a map and saying, oh, well, my food came from Ontario, which is where we usually are, you can still say, okay, so is food... Ontario is a very large province, for instance, so where in Ontario did it come from, et cetera, et cetera. But some of these measures are misleading, for instance, with BC salmon, if you want to explain that. British Columbia, Canada again. Sorry, I'm from Canada. Basically, frequently BC salmon, if you're in Vancouver and BC, you can go to a store and you can go buy it. However, the actual salmon, who was caught by some fishermen in BC, was then shipped to China to be deboned, which is questionable, but apparently it's cheaper to ship fish to China for them to debone it, as opposed to us. And then it's shipped back here to BC and then sold as being local. Well, that salmon's probably a lot more traveled than most North Americans in general, because how many of us go back and forth between China and here constantly? But that food has definitely gone there and back, and at some point it's also been gone through some kind of universal grading system to make sure that it's edible and what people want. So who knows where that happened? In Ontario, all food goes through Toronto. It doesn't matter where it was growing and so on, which I guess I would have been used to have a slight map, but anyway, most of your food is much more well-traveled than what you are. Yeah, so like a piece of salmon would, just judging by the miles I got flying to Ruby-Kaigi and back, would have qualified for a silver membership and any of the Star Alliance airlines from taking that trip. And people think that they're eating locally, but unless you actually know what the chain of custody is in essence, they really could have been anywhere and back. And so you really have to ask, what are the assumptions that you're making when you're using these measures, and so straight line distance isn't a great one, or the raw foodies, for instance, they assume that you shouldn't cook anything. What's the justification behind that? Is there data to support that? And really there isn't. Tomatoes, for example, lycopene, which is an antioxidant, is only really bioavailable so you can only really use it after tomatoes have been cooked. So it doesn't matter how many tomatoes you eat, you would never get the lycopene if you eat them all. Right, and this is one of those things where you kind of have to be interdisciplinary to know whether what you're optimizing towards is actually something that is going to meet the goals, your stated goals. So slow food or whole foods, on the other hand, are actually reasonable in terms of what they're trying to achieve. Like slow food, their goal is to try and promote the social aspect of food. And well, I mean, if you're asking me to sit down around a table, then that is probably going to achieve your goals, but it may not necessarily fit with everybody's lifestyle depending on what it is that you do. How much free time does everybody have? Right. Which is, you know, if you're asking somebody who's in the programming community, you get varying answers. So also, like with something like whole food, there's an assumption that it should not be processed at all. So if we go for, I don't know, frozen peas, frozen corn, all of those things are picked and processed during their, like, when they're the most nutritious, right coming off the field. So if you get corn or peas that have been shipped from Mexico or wherever that have been ripened chemically on their transportation here, then it's actually better for you to eat the frozen stuff because there's been less degradation towards the nutrients. So is all processed foods? It depends how you define processed, whether they're better for you or worse. Yeah. So, I mean, basically, you know, picking your diet is kind of like picking your software tools. You really need to, you know, understand what assumptions are being made. You know, the libraries that you choose can have a profound impact on what your life is going to be if you've committed to a project and just the same way your diet can. And, you know, you're going to have to deal with the unintended consequences of your library choices if you haven't understood it well. On top of that, you know, you need to know where your tools are appropriate. So if you suddenly, all right, the majority of this room is male, I was going to say, if you or your spouse has suddenly become pregnant, your dietary needs are going to change drastically compared to... Let's go for Christmas. Who eats differently at Christmas time than they would today? That's pretty much a given. So what you do on Christmas is going to be different than what you do other days of the year. Yeah. So then it gets to, how do you know what metrics are actually correct? You want to measure something if you're trying to apply a systematic approach to what you're eating. The major problem here is that most people aren't actually subject matter experts in food and nutrition, which is why... Well, everybody thinks they're an expert in food. I mean, we all eat, so why aren't we experts? Yeah. And as I say, engineers are people who have great subject matter expertise in one particular domain, enough general expertise to be really dangerous to themselves and others. So as a result, this is the same thing when you're developing an app or whatever. You want to talk to whoever you're... You want to understand the problem domain and the way that you do that is you have to rely on subject matter experts. And one of the problems is that because everybody eats, they think that they have intuitions about how it is that they feel and how food makes them feel. And there's just a lot of common knowledge that people think they have that is just not true. A glass is a water a day, anybody? That came from a beauty magazine in the 1920s. There's no scientific background to that, but everybody seems to know that one. Yeah. And here I am consuming water, which is a good thing, but where does it come from? Where does the knowledge base come from? Right. So then the question is, what sources, if you can't necessarily trust your intuitions, what sources can you trust? And this is a problem that you see both in software and in nutrition. So, like, would you trust certification from this guy? This is Zed Shah for people who may not know, who back at the heyday of Mongrel was asked by a couple of people whether he would offer them Mongrel certification. I don't want to read this, but Joe Ruby here, as a result, has listed himself as mud-crap certified. So mud-crap. And Zed was going around at the time as a master black belt sifu in mud-crap certification. So, you know, and you may or may not take a certification from Zed. Zed, regardless of what else you want to say about him, is actually a very good, solid programmer. I'm pretty sure if the certification is called mud-crap. It might indicate something. Yes. So, what about this guy, right? So this is from the American Association of Nutritional Consultants. Has a nice official seal? Yes. Mr. Eddie Dykman with all of the honors, rights and privileges here to pertaining. And if you actually meet Eddie Dykman, you will notice one particular characteristic about him, which is that he's got an awesome tie and that he's a dog. It's actually Sir Eddie just point of note. We need his proper title. His proper title is Sir Edward of Dundee. Eddie's owner is actually a dietician and, you know, she did this to prove the point that, you know, even a dog could actually get certified by a lot of people. With $60, by the way. $60. And so there is a... We need to understand that when somebody calls themselves a nutritionist that... It's completely unregulated. I'm going to say, I could say I'm a Ruby programmer. I don't know much about Ruby. I only know from what I hear from him. But I could say I am one. And likewise, I can declare myself a nutritionist just from having married a dietician or something. Actually, there's a... You probably weren't qualified than a dog. Probably. Thank you. And so... Most people don't have a lot of time to do background research or the knowledge or wherewithal to actually go out and explore a lot of this. And even if you do, it's hard to get a good bearing on what information is credible and what information isn't credible. Because that certificate looked fairly official. The name of the organization sounds official. And Sir Eddie has the certificate. Yeah, and so you'll get other cases where the popular press will... Because they don't understand this any better than anyone else does, will try and pick up on a press release that an actual scientific source has published. So there's like the Robarts Institute of Science, which just this past week, or maybe two weeks ago, published a release saying that egg yolks are worse for you than the double-down KFC sandwich, which I don't know how many of you guys know about it, but it's an awesome sandwich that has two chunks of KFC meat and maybe some... Cheese and bacon. So it's cheese, bacon, and two chicken patties. Nothing else. No bun, no nothing. Which is technically worse for you if you have serious heart disease and you need to watch... And we're looking only for the metric of cholesterol content. So the popular press picked up on this and trumpeted that eggs were worse for you than the KFC double-down sandwich. Which... And then we can go for that recent release by that professor of nutrition, I can't remember which university, but the junk food diet where he lost like 20 some odd pounds only eating stuff from a vending machine. Okay, yeah, he lost that weight. He also, the whole stunt proved that if you decrease your caloric intake, you will lose weight. Period. It doesn't matter what you eat, but was it healthy? I'm pretty sure it wasn't. And if you looked at the other metrics, such as blood pressure and LDL levels and HDL, which is all your cholesterol levels, they would have decreased somewhat just because he lost weight. But that doesn't really mean a whole lot. It was definitely not healthy. I was saying it was not healthy, but a lot of the news sources reported, hey, you can eat from a vending machine, chips and chocolate bars, all you want and lose weight. Yeah, and so the important part about this is understanding the context that some of the stuff happens. This is the same way that we function. It's duck typing. You want to look at what exactly does this thing do? How does it do it? Where is it going to be useful? These are the fundamentals. Yes, do you look like a duck? This is fundamentally science and science applied to your life. The question is, given the fact that there's so much confusion and chaos in this sphere, what can you actually do? How can we actually make ourselves healthier? Of course, it's important then to find trustworthy information sources which are out there. You just need to find people who have actually spent some time in the domain. What is trustworthy? To do that, it's pretty difficult in many ways, but some steps can be taken. For instance, you want to make sure that you're not cargo-culting. In essence, there are a lot of people who have picked diets up that have been recommended to them from somewhere else. The rich and famous? What do they know? The problem here is that there are a lot of fields and components that you've got to go through and people may focus on one and not the other and not necessarily understand what harm can come to them if they're picking a particular diet not understanding what the mechanism is by which they function. For instance, the Atkins diet is a really good example of this. I'm pretty sure everybody is aware of what the Atkins diet is. You're basically trying to remove which is going to be bad, because basically your brain needs carbohydrates to function. Although you can function without carbohydrates, you're ending up lowering the pH in your blood, which, you know, acidic blood, not a good idea. Which I can go into later on. The other one is, say, the zone diet. If you know who wrote the zone diet, he is a doctor. He has a PhD in biochem, actually. He got fired from the university that he was working at. All of his research grant money was taken away. Then about 10 years later, he developed his own diet. Do we want to listen to him? I'm not so sure. If you look at his publication record, not so great, which is one metric. Another metric is, like, what the contents of the diet is. Yes, it will work, but I'm not so sure it's a great idea. The important part about looking at things, and part of not cargo culting is being able to pick appropriate healthy measures. So, you know, you can optimize towards whatever you want, but the question is, what are you optimizing towards and why? For instance, boxers are going to get up prior to weigh in and try and get below into a lower weight class or whatever. The way that they do that is basically they starve themselves and don't drink any fluids. That does have the effect of making you lighter. Because it depletes your glycogen storage, which is basically the storage that your body has for overnight. So basically you go into starvation mode, which yeah, when you deplete your glycogen storage, which takes about 16 hours of not eating anything, you'll lose 2 to 5 pounds right away, which how many diets will tell you, like, hey, within the first couple of days, you're going to lose 2 to 5 pounds? Gas, surprising. And then everybody's surprised why they put it back on to start eating food or whatever, because you were basically fasting. And you can see all sorts of hilarious process errors that are also seen in the programming world when people don't do this. So a friend of mine decided that he would follow the waterfall model and basically said that, all right, well, eating carrots is healthy, I'm going to eat a bag of carrots every day. Which he took having planned out and answered fantastically. He spent every day eating carrots for about 3 or 4 months. About a pound of carrots a day. You know, everybody here carrots are good for you. He turned orange. He even was able to turn parts of his hair color, which is very surprising because that means he had really overdone on the beta-carotene, which is really fabulous in some sense because it has to take a lot of determination to do that. He was really set on what he was doing. But since a lot of what's in carrot is water soluble, that means he was consuming more carrots than he was able to basically pee out. So was that a good way of doing it? I don't know, do you want to be orange? A lot of women paid lots of money to become orange, but... Yeah, and our illustrious speaker of the house as well. So, I mean, it's important to be able to pick the proper metrics, and part of being able to do that is knowing what your inputs are and actually learning what is food, what is marketing, what's just misleading. If you're looking at nutritional information for the things that you eat, being able to watch your beta-carotene or how many people here think that vitamin water is actually healthy? Actually, this is probably the wrong answer. But you know, vitamin water is being sued currently, or Coke, who owns it. And vitamin water actually is in many metrics worse for you than pop, so you think you're getting your vitamins, but okay, you are, but there's so much sugar in it to make it taste okay. Zero? I'm not... There's a zero calorie version. The other question though is about how bioavailable the vitamins are for you. Because even like with pills and supplements and so on, you can only get so much out of it at any point in time. Basically, your body gets overloaded in your intestinal tract and cannot absorb as much as possible. So no matter how much calcium you take, you can only get so much calcium at one point in time. So a lot of these vitamin waters, yeah, it says it'll get like 200% of something. You're not going to get that. You just can't absorb it. Your body just cannot do it. And so being able to look at things like bioavailability is important, and I've got a video to show you in a moment, but there are other claims that people make low fat or low calories, reduced sugar. What do these actually mean? What exactly is a low fat twinkie? Which they do make and stuff. Yes, they do. I saw them not so long ago. But they've got other problems, right? Or we could go for those Hungryman breakfasts. Like if they were to advertise a low fat Hungryman breakfast, that means it's 25% less fat than what its previous one was. And when you go for Hungryman breakfast, that would still be like 800 calories in one meal. So yeah, it's low fat, but what does low fat mean? Yeah, I don't know if you've ever looked at Hungryman breakfast, but each one is a box about yay large, has two servings, and each serving has 90% of your daily intake of fat in one meal. Which point of note, most people think that the microwave meals are all one serving. That's how they advertise them. If you actually look at the nutrition content, frequently one of those containers will actually contain multiple servings. So the nutritional information when you're looking at it doesn't always mean what you think it means either. Because it might have double or might have triple. How much is a serving of, I don't know, chips? I think it ends up being like 6 to 12 in a lot of companies. How many of us eat 6 to 12 chips? I know I don't. Yeah, but I mean, that's not just restricted to microwave dinners or junk food. I mean, you've got weird things like we saw a bag of potatoes in a store that was listed as zero cholesterol. Which is Right, it definitely has very, very, very low cholesterol. And if they didn't have low cholesterol, that means they probably had to genetically modify it with some kind of animal. Because, hey, cholesterol is basically only made by mammals and all kinds of other creatures that are moving around, not potatoes. Yeah, so I mean, it's difficult. You really need to understand who's selling you what and why, and why they're making these claims. Part of that is really important for when you come to the next step, learning how to cook. I mean, it's really important to not just eat junk food and try and eat healthier by picking the things that you're actually eating as opposed to going to restaurants and having them make things. I mean, you know, restaurants basically are trying to optimize towards... Well, they're trying to make money is what it comes down to. Any of these things, they're trying to make money. Which makes sense. However, that does mean that they're not what would be good for you. And most of them use the excuse, well, we don't expect everybody to eat only at this restaurant every single day. So, a lot of them might know that it's not healthy for you to eat it every day, but they will. That doesn't matter. Yeah, so, I mean, they're expecting you not to. Yes? Oh, completely. And I totally understand. I've been there, done that. I find that in most part, you kind of just have to ask for different things, which isn't really easy and a lot of people get unhappy. But it goes back to the what are you optimizing for? If you can't do it, you can't do it. It's not like there's a magic bullet. But on that note, like for breakfast, for example, this morning we had a choice of the continental for free or we could have gone for like an extra $5 for the one that had eggs and bacon and everything else. Well, the continental has fruit, which actually probably is more expensive than the other things, but plus besides the point, so you kind of just have to... And this is a perfect example of them trying to optimize towards, you know, we've got hot food, obviously you're going to want that, so we're not going to give it to you free. But yeah, not necessarily the best choice if you're trying to eat healthy. And, you know, part of all of this, once you've got your source material made stuff, you need to know what it is once you've actually eaten it that it's going to do in your body. And that does require some basic biology knowledge. But unfortunately basic biology knowledge tends to look like this. It's very easy, trust me. You know, this is the very simplified overview of energy metabolism. There's a lot of magic in this particular diagram. But I mean, if anybody... I know probably most people don't want to think about it, but it was written many years ago. For me, it was called the Krebs cycle. I think for younger people, it's a citric acid cycle. I'm not sure what the term they use. A little circle in the bottom, that's what it is. Right there. But at least like in high school, they don't really explain what this means at all. So if you look at this chart, basically the proteins, glucose and fatty acids eventually all basically go the same way. Like they go to the same place, and the amino acids go to the same places as the mole. So you can technically basically eat only proteins. However, since your brain needs glucose, your body has to then go from the proteins, the amino acids to the pyruvate up to the glucose eventually. So that's like what would happen in anacondaite? Yeah. But however, since that is takes more energy to do basically. The proteins will frequently go to the amino acids, acetyl-CoA, and then go over to the ketone bodies. If anybody has diabetic friends, relatives, or is diabetic themselves, ketoacidosis might ring a bell. Basically you're making your blood a lot more acidic. And that can cause major problems. And any of these things can all go down to fatty acids so fat, like what your body's storing it as. And all of these things, they are essential in some extent. There are essential amino acids that you have to have. If you don't have them, you will lose weight, but that's because your body can't function properly. There's also essential fatty acids, which are the like fish oil that everybody is talking about, and the flax seeds and so on. Without that, you're screwed. And Twinkies don't have any of these things. And so like the funny thing about the Twinkies is, alright, so low-fat Twinkies, they remove a bunch of fat so you're not getting as many fatty acids, but they've just added in a whole bunch more calories than glucose. A lot of those things that are low-fat are frequently actually have more calories than the fatty option. And they, because they want to make it taste better, they want you to buy it and if it doesn't taste good, you're not going to buy it. So they will increase salt, they'll increase sugars, they will increase all kinds of things. So be careful about what people claim and what labels claim because they are going to work around them no matter what. And like for vitamins and minerals, availability is very important to use cereal, iron-fortified cereal. Everybody sees that. However, what does iron-fortified cereal mean? Actually, technically, they basically take shavings of iron and throw it into your cereal, which is great. Do you want to, do we have this? So I will show you this video really quickly here. Oh dear, where did it go? I don't know. Alright, no, I'm not going to show you the video right now. At any rate, this basically one of the food science exercises that we like to do towards kids just because kids think this is really cool is that you basically take a bunch of iron-fortified cereal, say brand flakes, any kind of thing like that, you put it into a blender with some water, you mix it all up, and then you take a magnet and you put the magnet in and hey, you get a whole bunch of iron shavings. Woo! What can you do with those iron shavings in your body? And for them to start, not a whole lot. So yeah, it's iron-fortified and they might really think that they are helping you out. But not really. So I mean, the basic problem here is that you know, especially in a case like that we've basically got people who are only looking at part of the loop that we're talking about. Nobody's looking at the full stack and going okay, do we understand what's actually going on biochemically or do we know what people are eating this with? How far has this come? That sort of stuff. So we really do need to like, you know, apply what we've learned in software and go all right, what do we need to accomplish? How are we going to achieve that? Once we've done it, how can you actually test that and finally settle on some sort of cycle that actually does meet the requirements that you need. And that can include all sorts of stuff, whether it fits in with your travel schedule, things that you have available to in the grocery store and all that sort of thing. Or if you don't live near a grocery store, I mean, people will shop anywhere that has food. So that's what, and you know, at this point, these are all all of our slides, but you know, we've got somebody here who actually knows a lot about the food chain, so I want to make sure that everybody gets time to ask questions. So thank you very much. And I guess, feel free to email me or Twitter. I'm crupar at gmail.com I'm obviously very creative towards that. Or I guess at uwo.ca if you want to go for a more official route. But questions. How do you possibly get off this slide? Well, in our particular case, where we ended up setting up base, like our apartment, is actually a kiddie quarter to the grocery store. So we try to walk there, walk up and down stairs. It seems like a really basic and stupid idea, but that's pretty good. Like I've heard a lot about how you stand in this. Yeah, that helps just because you're strengthening muscle and muscle does use up more like it uses up more. It just needs, has more needs. Yeah, and your blood flow as well. That's exactly what I do. I've basically got a podium that I've got my laptop on and I may be typing on my laptop, I may be sitting, I may be laying down. You can go for more extreme routes. I know that we have a stationary bicycle that's going to go over top of it. So you can actually have your computer on there and be using your bicycle, but that's a little bit probably extreme for most people. I know that. I found it very difficult to play Team Fortress 2 while cycling. But some of the other games you can play? Yeah. Sorry, can you say it a little louder? Yes. I'm saying that all the science is great and I appreciate it, but when you're so young and you have a friend with me and you got to see her and you said, do you guys eat all the time? Yeah. And to him, what we ate for breakfast, he would have eaten it that whole day or even two days. So that's a problem for a relationship of office that we just don't too much for the environment. Completely and we have too much crap, definitely. And that goes to basically as long as you lower your caloric intake, you will lose weight. So people do just have to kind of cut back. If you look at all the servings that we have at restaurants here, they're gigantic. Most of them, if you look at the American Dietetic Association, what they call a serving and I know the Canadian Dietetics won much better just because I'm Canadian. But a piece of meat is only supposed to be about the size of a deck of cards by their measurements, which most of us eat a whole lot more than that. So I think it's probably key to actually just learn how much people should be eating in the context of what it is. The other important part is not just portion control, but again, making sure that the composition of what you eat is the right thing for you to be eating. Again, if you can lose weight by eating Twinkies, that doesn't mean that you're healthy. I'm a chef, so I do really do appreciate good food and tasty food. Mark, so there's a Japanese dish that my wife found that is... One of my Japanese friends gave it to me. It's a chicken kanoa, which is a South American grain. It's actually really good. It's kind of like crunchy rice. I prefer the red. It's crunchy rice, basically. It's actually one of the few grains that has all the protein, all the amino acids that you need. So it's one of the only complete grains out there. It's got a soup base using chicken broth and a little bit of soy sauce for saltiness. Green onion. And some egg. We can post the recipe if you'd like. Yes. What do you prefer? That's definitely one of my favorites. Okay. Obviously, I'm obsessed with food. I went from being a chef to going into nutrition. So asking me to limit things down to one is not going to be very easy. We'll just post recipes if you'd like. Yeah, maybe that would be best. I'll just post a whole bunch of things. Wait. So you mentioned about the body's ability to actually extract from vitamins and minerals and supplements and stuff like that. So the question is really, how do you determine what your intake should be and spread it out over the days by taking more out throughout the day to spread it to the time lapse? I'm a big advocate of trying to get what you need from natural sources. So carrots and your broccoli and so on. I do take actually B12 because I know that I don't get enough of it. Basically, you have to spread it out. There are a whole bunch of really little things that you could do, but it's probably more of a pain in the ass than anything else. So things like you can increase your iron intake if you actually increase your vitamin C intake at the same time. So if you consume juice with meat, you'll actually be getting more iron because they're coenzymes. But on a whole, spread it out. Humans really aren't supposed to just eat one big food, like one big meal. It's better to definitely just be... So snacking is good, just not on junk food. Yeah, I mean, I snack all the time. What did you say? The sound of boredom is carrots? Yes. Yeah, that's how she keeps awake when studying. Oh, you don't turn orange? Yes. Exactly. Yeah, oh, definitely. As a full-time... I'm working, I'm doing classes, I have everything. My time schedule is very limited. And a lot of the things I do is actually I end up freezing, so then I can just pull it out and heat it up. So I'll definitely post things that are very... Pull out of the freezer, throw in something. That was one of the first purchases we made as a married couple. And then just freeze it. Which we actually got from, like, Kijiji for a few dollars, like it wasn't really expensive. Oh, yeah. The best way to store things in a freezer like for meat so it doesn't get freezer burn is to basically you wrap it up in plastic and then you wrap it in tinfoil and that decreases the moisture coming in and out. And freezer burn, just point a note, it's not going to hurt you. It's dehydration. Freezer burn, like it's removing all... I mean, like freeze dried food, that is all freezer burnt food. So it won't taste as good, but there's nothing wrong with it. So if I have a piece of meat that I forgot about, I'll put it into a stew or something like that because, you know, it's going to cover up the taste and I just spilled water on you. Anyone else? Post your recipes to to get help so we can fork and refactor. Okay, that's a great idea. Sounds good. Yeah, alright. Okay, well, thank you everybody.