Improve Memory – Accelerate Learning Latest Research

September 15, 2014

Latest Research:
Exercise training increases size of hippocampus and improves memory

“aerobic exercise training increases the size of the anterior hippocampus, leading to improvements in spatial memory”

Physical Activity and Cardiorespiratory Fitness Are Beneficial for White Matter in Low-Fit Older Adults

“Participation in physical activity and high levels of cardiorespiratory fitness (CRF) have protective effects on brain structure and function and are associated with later onset or lower degree of age-related cognitive decline”

Physical exercise: why aerobic excercise enhances neurogenesis and neuroplasticity

“As little as three hours a week of brisk walking has been shown to halt, and even reverse, the brain atrophy (shrinkage) that starts in a person’s forties, especially in the regions responsible for memory and higher cognition.”

How to improve learning agility and capabilities has always been top of my agenda.
I used to run and also do High Intensity Interval Training. I also blogged about the benefits and how to incorporate this into a busy work schedule:
Work Smarter, Get More Things Done through Less Than 10 Minutes Cardio High Intensity Interval Training HIIT Workout Routines in the Home Office – Latest Research
Lately I was very inactive due to a knee injury from skiing also pain in the right arm. I could not do any of the HIIT workouts nor was I able to do most of the yoga poses. In order to still improve my memory through exercise I turned to the various asian medical “gymnastics”.
Bascically I build the following programm on Yoga (India), Qi Gong (China), Meridian Strech (Japan), Five Tibetan Rites (Tibet). If time permits I also include medical gymnastic from Dr. Norbekov (Sufi/Russia) and the Tai Chi 5 Elements Exercise.
To my surprise I did not just find a way to exercise but at the same time after already 3 of the sessions were able to reduce the pain and inflamation in my knee and shoulder dramatically. Now I can do Yoga poses and exercises again that I was not able to perform  before.
If you have medical conditions I would advise you to consult your doctor before practicing these exercises.

Activation Excercises:

Salutation to the sun – Surya Namaskar (Step by Step Guide with Pictures) (Video)
Cardiovascular training and warm up (recommended by Aladar Kogler, Ph. D. – U.S. Olympic Coach)

Qi Gong:
5 Elements Qi Gong

(Tai Chi:
5 Elements Excercise)

Masunaga Makka Ho – Meridan Strech Excercise (Japan): Da

Five Tibetan Rites:

Shoulder Stand – Sarvagasana

Cobra Pose – Bhujangasana

Medical Gymnastics of Norbekov:


Anulom Vilom




Jalandhara Bandha

Uddiyana Bandha

Moola Bandha





Abhyantara Kumbhaka


Bahya Kumbhaka


Five Element Breath

Dhyana and Dzogchen:


Yoga for Concentration and Memory


Top 100 Most Used Chinese Characters Compounds

August 19, 2014

This list is based on the frequency list for the top 3000 words found in the The Lancaster Corpus of Mandarin Chinese.

一个   one
我们   we or us
他们   they / them
自己   oneself
没有   no
发展   development
工作   work
问题   matter
经济   economy
中国   China
什么   what
可以   may / can
社会   society / community
这个   this
就是   namely / even
国家   country / nation / state
这样   so / such / like this
进行   progress
企业   enterprise / business
技术   skill / technique
不能   cannot
活动   activity / movement
系统   system / scheme
一些   some
起来   about / up
人们   people
这些   these
孩子   child
生活   life
关系   relationship
我国   my country
如果   if
第一   first / number one
研究   study / research
因为   because
要求   request / demand / asking
需要   to need
不同   different
情况   circumstance
管理   management
生产   produce
教育   education
知道   to know
组织   organization
全国   nationwide / national
现在   now
已经   already
方面   aspect
世界   world
主要   main
人民   the people
必须   shall
还是   or
建设   construction
为了   in order to
时间   time
认为   to think
改革   reform
美国   the United States (USA)
可能   possibly
一定   must
通过   on / by
市场   market

Learning to Write Chinese Characters Learn the most common Chinese Radicals first

July 18, 2014

Learning to write Chinese is the most difficult part of learning Chinese. To speed up learning to write Chinese definitely it will help if you know the 100 most common Chinese radicals which make up many of the most used Chinese Characters.
Olle Ling provided a very useful list of the most common 100 Chinese radicals here:

You could take the list and learn the characters from top which is the most used to the bottom which is the least used.

I have tried to come up with a faster way to learn the 100 common Chinese primitives or radicals.
Either I use stories or I use categories to structure the list.

Story 1: The icy house on the cliff leads to sickness
广 guǎng house on cliff
冫bīng ice
疒 nì sickness
厂 chǎng cliff
There was a cliff 厂 chǎng. A house was build on it 广 guǎng. One day everything was covered with ice 冫bīng. Sicknes 疒 nì broke out in the house on the cliff.

Story 2: The good earth leads to the first village

土 tǔ earth
田 tián field
里 lǐ village
People found very good earth 土 tǔ for farming and decided to grow crops. The field 田 tián nourished many people and they build a village 里 lǐ  next to it.

Related to human
人 or 亻rén human
女 nǚ woman
子 zǐ child
士 shì scholar
口 kǒu mouse
心 xīn heart
手 shǒu hand
又 yòu right hand
目mù eye
足 zú foot
尸 shī corpse
寸 cùn thumb or inch
儿 ér human legs
舌 shé tongue
皮 pí skin
耳 ěr ear

Related to human activity:
讠yán speech
辶 chuò walk
攵 pū knock
彳chì small steps
工 gōng work
饣shí eat
欠 qiàn yawn
立 lì stand
艮 gěn stopping
止 zhǐ stop
走 zǒu run
辛 xīn bitter
夂 zhī go
见 jiàn see
勹 bāo embrace

Related to appearance:
力 lì power
大 dà big
衤yī clothes
巾 jīn turban
小 xiǎo small
厶 sī private

Related to house or household
纟sī silk
钅jīn gold
刂 dāo knife
宀 gài roof
阝 yì mound
车 chē cart
门 mén gate
斤 jīn axe
亠 tóu lid
王 wáng jewel
冖 mì cover
皿 mǐn dish
礻shì sign
戈 gē spear
几 jǐ table
殳  shū weapon
酉 yǒu wine
弓 gōng bow
户 hù  door
舟 zhōu boat
匕 bǐ spoon
卩 jié seal
罒 wǎng net

Related to space/area/nature etc:
日 rì sun
月 yuè moon
氵shuǐ water
火 huǒ fire
石 shí stone
山 shān mountain
方 fāng square
穴 xué cave
雨 yǔ rain
干 gān dry
夕 xī evening
阝yì city
囗 wéi enclosure

木 mù tree
艹 cǎo grass
禾 hé grain
⺮ zhú bamboo
页yè leaf
米 mǐ rice

Related to animals
贝bèi shell
犭quǎn dog
虫 chóng insect
马 mǎ horse
隹 zhuī bird
羊 yáng sheep
牜niú cow
鸟 niǎo bird
羽 yǔ feather

一 yī one
八 bā eight
十 shí ten

白 bái white
青 qīng green or blue

Learning How to Turn Twitter Tweets into RSS Feed

June 24, 2014

Thanks to great people on the internet I was able to learn very quickly how to turn any twitter tweets into an RSS Feed. And this RSS Feed can be used anywhere! and it can be even displayed within a blog post!

With the new Twitter API v. 1.1 this became a more complex operation than it used to be.
Luckily there are fantastic teachers out there who share their great work-arounds for free.

My great learning journey started with Amit Agarwal and his blog post and video on
How to Create RSS Feeds for Twitter – Video Tutorial.
If you follow carefully his steps you will end up with an url that will be the first step towards the RSS Feed to be used anywhere. (If you want to turn your own twitter tweets into RSS see advice at the end of my blog post).

Once you created this url it will only work in Feedly or in Feedbin. Most other RSS Readers will not accept at this point. This was advised by the web-geek Mona Sorcelli.

It was through the help of Manuel Meurer and his great post on How to set up automatic retweeting using a Google Apps Script, Yahoo Pipes, and TwitterFeed.
From this post you will only need the second act – the Yahoo Pipes. Click on the link of his published pipe on Yahoo and enter the URL you created with the help of Amit Agarwal and you will get to an RSS Feed that can be used anywhere. (If you want to customize the feed your way – see further down in my blog post).

To get the final RSS feed to use in any RSS Reader or website click on the button “Get as RSS” that will appear once you run the Yahoo Pipe of Manuel Meurer. Copy the RSS Feed URL from the browser into any RSS Reader.

Display RSS in Blogpost or Website with Javascript
Or use the tool on the website Feed2Js (Alan Levine) to create a javascript code to place in your website or blog post. See my example: Gotthard Tunnel RSS News and Traffic News. Feed2Js will update the feed every 60 minutes.

Turn your own twitter feed into RSS feed
If you want to turn your own twitter feeds into RSS than you can use the following approach shown by Neil Ball – How To Create A Twitter RSS Feed – New Version Since API Switch Off.

Manipulate the Output of the RSS feed
If you want to customize the output of the RSS feed that you get out the Yahoo Pipe created by Manuel Meurer please visit my clone of his Yahoo Pipe. I had to add the user input element “URL input” at the beginning of the pipe to make the clone work.

Automatic Twitter Updates triggered by the RSS feed
And thanks to Manuel Meurer advice you can use Twitterfeed to create automatic retweets.
Twitterfeed will usually only update every 30 Minutes.

I use IFTTT (If This Than That) which is usually faster than Twitterfeed.
Choose Feed as your trigger channel and insert the url to your rss feed.

Realtime Updates with Pubsubhubbub

There is also a faster way if you reprogram the google script from Amit Agarwal  to include pubsubhubbub. Pubsubhubbub provides realtime notifications. It was developed by Brad Fitzpatrick and Brett Slatkin of Google and Martin Atkins of Six Apart.

The XML created with the google script from Amit Agarwal would need the following addition:

< atom:link rel=”hub” href=””/  >

More useful Information on pubsubhubbub is here.
Hope I was helpful.

you might als find helpful:

How to join a Google Hangout with Skype

The Raspberry Pi as Wlan Airprint Server

How to connect with Micrsoft Lync to Skype


The Magic Systemic Diet

May 16, 2014

Honestly, I hate diets. I don’t like to feel hungry, I don’t like to eat only selected food, I hate to count calories and I don’t want to spent more time in the kitchen because I already have a very busy schedule. Guess what, I am also not a fan of exercising. On top of all I am an impatient person and want to see results fast otherwise I quit. And usually I don’t want people to know that I am on diet because I will fail for sure this one and would feel ashamed and guilty. And actually I like to enjoy life now why should I deprive myself for the rest of my life?

The only thing I don’t like about myself is my overweight.

I am a senior well resprected change manager with many years of experience on helping people and organizations to change successfully. But wait a moment in 2011 I had to bitterly acknowledge that despite all my professional experiences I was not even able to change and manage sustainable my own weight! How can I look into the eyes of my clients and tell them I know everything about change.

This was a final wakeup call and I started to look through all my resources, all the resources on change and weight change management. After a lot of trials and errors I finally came up with what I call the magic systemic diet. It is magic because you will lose weight almost effortless and in an automatic way and it is called systemic because it takes the system into account in which you live in. Actually it is not even a diet, because you don’t deprive yourself and follow a very strict plan, it is rather a set of little adjustments that won’t require much effort to implement. It is not a diet for all those who have an eating disorder or other health related problems, therefore please consult a health care professional.

When I had this triggering revelation in 2011 I was totally overwhelmed first. Basically I did not know where to start. In my life I had tried so many different diets. I lost weight but I always gained more back at the end. Usually I went for the diets that someone else just had success with. After a few days or weeks once I lost weight I became bored or even frustrated with the diet. It just seemed to absorb all my energy and didn’t feel naturally at some point. I felt like I am missing out on life just because I follow the strict regime of a new weight loss program. But each time I stopped these programs I felt ashamed of myself because I failed. Also during the period of dieting I became a very moody person. It didn’t take much to get me angry. This of course is not ideal for my relationships.

In 2011 when I embarked on my quest to ask my friend’s and colleagues again how to lose weight and keep it off for ever wasn’t an option. They would just have told me about a new diet they were currently following with success. And how many of them have I seen yo-yoing during the time I got to know them. They go on a diet and one year later they are on the next diet because they regained all the weight they lost. So it didn’t matter if they followed the most prominent or the most exotic diet the result at the end was always the same.

When I consulted the research on nutrient and dieting the same picture emerged. It does not matter which diet to use over time the weight loss is the same. Some let you lose weight faster in the first weeks some help you lose weight more in the later part of the diet. Yet when looking at the long term results 98% regained their weight. What a statistical success factor is that?  The odds to lose weight and keep it for longer term is just 2% versus 98% chance to regain all of the weight lost. Shouldn’t I give up right now here? Would you bet on a horse if you knew it had a 2% chance to win versus a 98% chance to lose?

Personally I like the odds against me. These are the challenges I love and maybe it is the nature of my work. How many change projects do you know where the big majority of people are in favour of ? Not many to what I know off.

Clearly the first thing to adress was to increase the chances to win versus the chances to loose. What looked so obvious to me, still did not tell me what buttons to push, what steps to take. I was sitting in the dark.

Of course having decided not to consult my friends or colleagues I turned to Google instead. I used various search strategies, tactics and terms and at one point I had to admit I was looking for the famous pin in the hay stack. Basically there was no satisfying answer. Honestly I was in despair and I was about to give up.

It needs luck sometimes. And luck strikes when you least expect it. It was at the shopping mall in Switzerland when I was waiting for my wife. She informed that she will be late, so I strolled around and found a bookstore. I like to visit bookstores and glance at their offerings in the various categories. While I made my round from the best sellers to the self helps books on to the cook books, I finally ended up with the shelves filled with endless numbers of diet books. I was starting to yawn scanning through the titles of these books. They promise you everything but all focus only on a strict eating plan of a certain food group or food item. I was about to leave when something odd caught my eyes. The title was really strange and I was debating if I should still waste more time with a subject I actually was frustrated with or if I should give it just one more try. Slowly I walked over to the shelves and picked up the book. First I was laughing about myself and thought it is a joke, then I turned the book and red the description of the back cover. I started to tremble. Heurka I was shouting inside. This is the lead I was probably looking for so desperately….

“More Myself, Less on the Scale”.

Further Reading:
101 Magic Tricks To Make Your Weight Loss Diet Easy Unconcious To Follow and Automatic and Sustainable 

Magic Systemic Weight Loss – Inspiring Visions To Stick To Your Goal

May 15, 2014

You have a goal, but to stay on track it needs a deeper purpose, a vision that not only speaks to your rational but to your heart and soul.

There are situations and days when you about to give up and stop following your plan to a lighter you. These are also the days where most people completly stop their diets and return to their old habits and consider themselves as total diet failures.

To prepare for these moments and go back on track after a setback having your motivators written down and always in front of you is the best way to continue. All high achievers in sports or other fields use this method.

I have prepared my own inspiring slide deck and maybe it will inspire you as well.
Magic Systemic Weight Change Management Motivational Slides

Magic Systemic Weight Loss – Self Weighing Regularly

April 24, 2014

There are so many scientific proven micro life adjustments tricks that have an impact on successful weight management – Learn how to make your weight management automatic.
I am collecting all those tips and tricks based on research here at:
101 Magic Tricks to Make Your Weight Loss Diet easy unconcious to follow and automatic and sustainable

The main conclusion of the research below is:
Self-weighing regularly will improve weight loss in average by over 8 pounds over 6 months alone compared to people who decrease frequencey of self-weighing and it will not impact on body-satisfaction.
This is around 1.33 pounds per months or 4655 calories or around 1050 calories per week alone.
These findings were also confirmedd by the research of Roy Baumeister and John Tierney.
People who weight their weight daily lose more weight than people who weigh their weights weekly. Also writing your weight down each day will give another boost to your weight management.

See the research: Is frequent self-weighing associated with poorer body satisfaction ?


Participants who increased their frequency of self-weighing over the 6-month period demonstrated significantly better weight loss outcomes than those who maintained or decreased their frequency of self-weighing (-6.8 kg vs -3.1 kg, F = 8.59, P = .006). There were no significant associations between self-weighing frequency and body satisfaction at 6 months (F = 0.55, P = .58).


These findings support frequent self-weighing for weight control. There appears to be little or no effect of self-weighing on body satisfaction. Future research should replicate these findings across a larger, more diverse population of overweight adults.


101 Magic Tricks To Make Your Weight Loss Diet easy unconcious to follow and automatic and sustainable – The Magic Systemic Diet

April 23, 2014

Congratulations! You have made a decision to manage your weight I assume otherwise you would not read this blog post. In the last years research has uncovered many easy to use tricks to make losing weight a stroll in the park, automatic and keep the new target weight unconciously. Actually I call those little tricks the magic micro lifestyle adjustments which impact your waistline. You can use those tricks without even following a diet plan or excersice regime or you can add them to your new diet you would like to try out. It doesn’t matter. These tricks alone will have an impact on your weight management.
Have your read anywhere the word change yet even though I worked myself in change management for over 20 years? No, because there is nothing dramatic you need to change to get your weight down. The most people fail because from one day to the next they want to change their lifestyles or their diets completly. It is always better to work with incremental steps and allow flexibility. All what you need is to make adjustments in the sense of more of that and less of that until your many micro adjustments bring you below your weekly calory threshold that decides over gain or loss.
In the following I will take you through a pleasant journey to help you make some minor adjustments to your lifestyle. The journey already started since you are here. You came here for a reason and the reason is your weight. What is it about your weight that makes you think or feel this is not the right weight for you?
Now is the best time to think and notice why you want to lose weight. It is this trivial question which has already an impact on your weight management. Was it you that judged and decided about your weight, was it someone else who told you to change your weight ? What was the trigger ?
Take the time if you like now and answer these questions. Maybe you would like to talk with a friend and explain to her your reasons or you have done it already. It would be also good if you write it down for yourself.
These are already a few suggestions for little magic life adjustments. Below is a list of all the tricks. These suggestions are all scientifically proven to have an impact on the success of weight management. But wait the real effortless magic comes into play when you select the tricks that would work best for you. You do not need to implement all of them. The magic is that you identify the ones that are very easy to do and you can follow those from today onwards. You don’t have to follow a precise order. You can also try any of those tricks and if you realize that it is still not easy to do just try another one until you have a portfolio of micro adjustments you do automatically during a week.

For each of the following suggestions rate those from 1-10. 1 means it is so easy I do it without real effort and it is fun and 10 means I need all my strength to implement those and it is very very hard.

Using Reflection (see research by Jacinda B. Roach)
1. Talk to a person you trust and would support your decision to lose weight
2. Identify what your heart says to your decision and not your rational – what is the emotional part that triggers your decision  See examples
3. Write it down – put on paper See examples
4. What is your goal and by when would you like to reach it? Write it down
5. What will you eat and do after you have reached your goal? Write it down
6. What is your goal in one year time? Write it down
7. Reflect on previous weight changes – what went well, how much did you lose, how long did you do it, why did you stop – write it down
8. Reflect on weight gain – how much weight did you gain since your last diet, in what period of time – write it down
9. Where do you eat during a week ? Where do you have breakfast, lunch, dinner, snags during the week? At home, in the office, outside, at a friend’s house?
10. What are your places connected to food and how often do you use those ? Do you eat in front of the television, when you drive in the car, do you eat at your desk, dining room table, kitchen?
11. With whom do you eat during a week and how often ? Family, friends, colleagues, alone, father, mother,….?
12. At what day(s) of the week is it most easy for you to follow your weight management plan?
13. At what day(s) of the week is it most easy for you to follow your diet?
14. At what day(s) of the week is it most difficult to follow your weight management plan?
15. At what day(s) of the week is it most difficult for you to follow your diet?
16. When do you consume the most food during the week? Mostly on the week-end?
17. At which times of the day do you eat the most food? Rather during the morning, in the afternoon or in the evening?
18. When do you reward yourself with eating and drinking? Is it with friends on the week-end, is it Friday evening after a work-week? Who is present when you reward yourself?
19. When do you enjoy eating the most? Candle light dinner in the restaurant? The Turkey with the Family on Thanksgiving?
20. What is the hightest caloric food you enjoy and when in what quantity do you enjoy it?
21. What food or drink do you use as reward and for what?
22. What type of food and drinks would you never give up? Are they connected to a place or time during the day or to a person?
23. Do you eat with people who have a BMI larger or smaller than your current one?
24. What was the history in your family on weight management?
25. Have you followed a diet for more than 4 weeks and which one was it and how much weight did you lose?
26. Which diets have you stopped to follow before 4 weeks were over, which one were those and what was the reason?
27. Do you get bored and how often and do you eat then and when?
28. Where do you snag the most? At home, at work, with family or friends?
29. What were the three strategies to lose weight that worked for you in the past ?
30. What were the five strategies that have not worked in the past to lose weight?
31. When do you eat without thinking about it?
32. At what specific time and place during the day would you consume the majority of your calories?
33. Who would sabotage your diet?
34. Who decides what you will eat today or at a specific meal or occasion?
35. What do you eat on the weekend from Friday to Sunday?
36. Do you know your resting metabolic rate?

Establishing Rules and Rituals
1. Do you weigh yourself daily at home and write your weight down? If not daily can you do it more often and at what days of the week? See Scientific Research here
2. Do you eat breakfast regularly? Can you do it more often?
3. Do you eat mainly at the table? Can you do more of it and less in front of the television and at what days of the week?
4. Do you eat and drive? Can you do less of it and at what days of the week?
5. Do you read the food labels? Can you do more of it during the week?
6. Do you cook? Can you do more of it or would you learn it if not?
7. Do you read books about weight management ? Can you do it more often?
8. Do you write down what you have eaten ? Can you do it at least for three days?
9. Do you have a partner or a group of people who also want to loose weight ? If not can you find one?
10. Do you wear regularly a belt or a type of clothes that lets you feel the size of your waistline ?
11. Do you use smaller plates ? See right portion sizes: Webmd and Pinterest
12. Do you close your kitchen 1,5 hrs before you go to bed ?
13. Do you brush your teeth after every meal?
14. Do you use words like never, always, every day? Can you use less of those and replace them with most of the days in the week, less than or more often than now during the week?
15. Do you blame others for failure of your weight management? Can you do less of it and look at your own responsibility?
16. Do you blame yourself for failure of your weight management? Can you do less of it and more take failure as your opportunity to learn about yourself without judgement?
17. Do you go outside in the morning to get some fresh air? Can you do more of it?
18. Do you plan in one to two days a week where you allow yourself to watch less over your diet at a certain meal (breakfast, lunch or dinner) and plan on the day after or on your best day(s) of the week to do more for your diet?
19. Do you accept your emotions as they are? Can you do more of it during the week?
20. Do you forgive yourself for a failure to manage your weight and write it down afterwards?
21. Do you accept to fail and then eat until you feel satied instead of over-induldge out of frustration? Can you do it more often during the week?
22. Do you stop eating when your hunger is stilled and leave the rest on your plate? Can you do it more often during the week? See right portion sizes: Webmd and Pinterest
23. Do you eat the rest of the food your partner or kids leave on their plate? Can you do it less often during the week?
24. Do you look at your mobile phone several times a day? Could you do it less often and rather after your meals than before your meals?
25. Do you write about your weigth loss on social media?
26. Do you make your bed regulary in the morning? Can you do it more often during the week?
27. Can you defer to consume high calory snags or meals to a later date in the week?
28. Can you prepare a budget for your planned calory intake for the week? Can you do it more often?
29. Do you reflect in the evening how many calories you have consumed today? Can you do it more often during the week?
30. Do you have fixed time windows for meals during a day? Can you do it more often during the week?
31. Do you read empowering books?
32. Do you think you can you maintain your chosen micro lifestyle adjustment for more than a year?
33. Do you have a plan for the moments you fail on your weight management and how you will respond to it?
34. Do you buy smaller size food packages? Can you do it more often?
35. Do you use a steamer? Can you do it more often?
36. Do you use a nonstick pan? Can do it more often?
37. Do you use a kitchen scale? Can you do it more often?
38. Do you use a rotisserie ovens? Can you do it more often?
39. Do you use small cups? Can you do it more often?
40. Do you use small bowls? Can you do it more often?
41. Do you use a tall narrow glass? Can you use it more often?
42. Do you eat some of your meals blindfolded? Can you do it more often?
43. Do you have a snack-free zone at home or work?
44. Do you eat at your work desk? Can you do it less often?
45. Do you have a snag and food free work desk? Can you do it more often?
46. Do you keep food or snags in your drawer at work? Can you do it less often?
47. Do you have snacking guideline?
48. Do you eat at restaurants? Can you do it less often?
49. Do you eat in fast food reastaurants? Can you do it less than three times per week?
50. Do you change your route to and from work to avoid any tempting fast food restaurants on the way back? Can you do it more often?
51. Do you keep your most tempting food and snags at home? Can you do it more often?
52. Do you shop in the supermarket after you have eaten before? Can you do it more often?
53. Do you eat while watching a movie in the cinema? Can you do it less often?
54. Do you multitask while you eat? Can you do it less often?
55. Do you maintain your weight management during the weekend? Can you do it more often?
56. Do you maintain your weight management during a holiday period? Can you do it more often?
57. Do you clean your house? Can you do it more often?
58. Do you have subgoals? Can you set more of those?
59. Do you have learning goals rather than performance goals? Can you set those more often? (Learning goal: can I find a different route from home to work to avoid tempting situations rather than a performance goal: can I loose 5 pounds in two weeks)
60. Do you have a hobby that gives you great pleasure? Can you do it more often?
61. Do you take three deep breaths before you eat? Can you do it more often?
62. Do you plate your food individually in the kitchen rather than at the table? Can you do it more often?
63. Do you know the proper serving seizes for your favorite foods? See Portion Sizes: WebMd and Pinterest
64. Do you keep track of your micro lifestyle adjustments and report the progress against for a week? Can you do it more often?
65. Do you give your best to achieve your set goals for your micro lifestyle adjustments? Can you do it more often?
66. Do you leave bones on the table until you have finished eating? Can you do it more often?

Start with the most easiest adjustment or adjustments and see if you can do this adjustment more than 4 weeks. Over time incrementally add your micro adjustments until you have at least 27 that you follow automatically during a week.

If you have further tricks please share in the comment below.

If you have a medical issue with weigth management please consult your doctor or a psychologist for advice.

A very good resource to read is:
The Automatic Diet by Charles Platkin

Further Reading:
The Magic Systemic Diet

What Really Drives People To Commit to Change? – Mini Case Study with Surprising Results

February 25, 2014

Mini Case Study:
I have chosen this case because it has been well documented and researched by Doug McAdam, University of Arizona:

In 1964 “black” people were allowed to vote for the first time in the southern states of the USA. In the so called Mississippi Summer Project 1000 students signed up to help to register “black” voters in the South. Each student had to submit a 5 pages long application. In the application they listed their background, why they wanted to help, their experience with voter registration, list of people to contact if they were arrested, essays, references, or for some interviews were conducted.

Opponents in the South threatened to harm or kill students who would help with the registration.

Because of the deadly risk 300 of the 1000 students decided to stay home and not go to the South.

Doug McAdam analyzed the applications and first divided them into 2 piles based on Motivation types:

1) Self -Interest with statements such as to test myself – to be where the action is
2) Higher-Interest with statement such as improve the lot of black, aid in the full realization of democracy or demonstrate the power of non-violence as vehicle of social change.

Who of these students belonging in one of this two types of motivational groups was more likely to stay at home ?

The answer is:
Both types went in equal numbers. It did not matter if the motives were selfish or by a higher purpose. It is not the key driver.

If it is not the motive maybe the opportunity cost matter (What is in it for me or what do I have to sacrifice) ?
McAdam compared those who stayed home if they were married or had a girlfriend or had just gotten a new job or couldn’t swing a two-month unpaid break?

Please choose:
a) Yes, the key driver are the personal opportunity costs
b) No, it didn’t matter

The answer is:
McAdam could not find a link. It was not the risk, nor any other type of opportunity costs such as losing a job, leaving the partner for some month, etc. that prevented these students to participate in this project.

If it were neither the motives nor the opportunity costs – what was it that drove these students to participate in this risky change project?

The final answer is:
What commits people to change is the expectation of their friends and/or the peer pressure of their acquaintances.

Students that had friends who had also signed up to go to the south or students who belong to a group or community that expected them to stick to their commitment all went. Students who either did not have friends who went or who belonged to a group or community that did not care if they go would very likely pull out. It is the strong or weak ties, basically the social commitments that drive and sustain change.

Another research that supports how strong social norms and our desire to belong influence our decisions:
by Steve Martin

CEX.IO Bitcoin Mining Return on Investment Calculation

January 20, 2014

Latest Update: September,23, 2014

The Bitcoin Difficulty is now at: 29829733124.
BTC mined per GHS/day approx.: 0.0000168339 BTC
Maintenance Fee: 85,36% of BTC mined;
Price for 1 GHS: around 0.85 USD/GHS – good way to compare with other options see – This price for 1 GHS in USD seems to be mainly driven by the cost for the KNCMiner Cloud Mining Price USD/GHS.
Currently they are offering 1GHS for 0.60 USD.

The Bitcoin Difficulty is now at: 27428630902.
BTC mined per GHS/day approx.: 0.0000184447389 BTC
Maintenance Fee: 65,69% of BTC mined;

The Bitcoin Difficulty is now at: 23844670039.
BTC mined per GHS/day approx.: 0.0000246935218 BTC
Maintenance Fee: 48,72% of BTC mined;

The Bitcoin Difficulty is now at: 19729645941.
BTC mined per GHS/day approx.: 0.0000286744BTC
Maintenance Fee: 36.25% of BTC mined;

The Bitcoin Difficulty is now at: 17336316979.
BTC mined per GHS/day approx.: 0.000024091995706 BTC (includes maintenance feed)
Maintenance Fee: 30.36% of BTC mined;

The Bitcoin Difficulty is now at: 16818461371.
BTC mined per GHS/day approx.: 0.0000271791429 BTC (includes maintenance feed)
Maintenance Fee: 57.34% of BTC mined;

The Bitcoin Difficulty is now at: 13462580115.
BTC mined per GHS/day approx.: 0.000036195 BTC (includes maintenance feed)
Maintenance Fee: 40.7% of BTC mined;
Next Bitcoin Difficulty change in approximately 5 days

The Bitcoin Difficulty is now at: 11756551917.
BTC mined per GHS/day approx.: 0.0000399844 BTC (includes maintenance feed)
Maintenance Fee: 30.85% of BTC mined;

The Bitcoin Difficulty is now at: 10455720138.
BTC mined per GHS/day approx.: 0.0000581341461852 BTC (includes maintenance feed)
Maintenance Fee: 27.5%; 503 USD/BTC is used to calculate the maintenance fee in BTC.

Each time the bitcoin difficulty goes up 1 GHS will mine less bitcoins.
Accordingly the prices for 1 GHS on CEX.IO will go down.
Use a mining calculator to calculate the difference before and after the change in bitcoin difficulty. recommends this calculator.
The next change of the difficulty is estimated in 10 days.

Change of Difficulty Difficulty Price 1 GHS before Price 1 GHS after
April 29, 2014 8,000,872,136 April 27: 0.0079 April 30: 0.00689
April 17,2014 6,978,842,650 April 15:0.01023 April 17: 0.0092
April 5, 2014 6,119,726,089 April 2: 0.012 April 6: 0.0115

Prices of 1 GHS can actually drop also before the new difficulty will start.

Additionally there is a maintenance fee for each GHS.
It is calculated each time the owner receives a reward (mined bitcoins).
At the moment it is at around 30.88%. This is not an exact percentage that will substracted each time. Sometimes it is less than 10% sometimes more than 100%. See below for more explanations.

Currently the price for 1 GHS today on CEX.IO  is 3.2 USD (0.0071 BTC / Bitstamp: 450 USD / BTC). If you buy a KNC Miner with 3 THZ for 13 000 USD you will pay 7 USD/GHS which is higher than 3.45 USD/GHS on CEX.IO . However on CEX.IO you do not have to look after the equipement and you can sell your GHS at any time. The price for 1 GHS used to be 4 times higher on CEX.IO versus bying your own equipement now it is down to 0.5. At this ratio you are better of trading GHS on CEX.IO .  See the watch out below before you make your decision!

It looks like prices on CEX.IO will still go lower. One of the reason is the maintenance fee for mining at CEX.IO. During a day of mining it can happen several times that the fee is higher than the reward. Thus an amount is substracted from your already mined BTCs. The maintenance fee is calculed based on the BTC/USD exchange rate. CEX.IO uses the average price of 503 USD (see  maintenance fee  ) to calculate the maintenance fee per share. If it takes several shifts to mine a bitcoin it can happen that based on the number of shares you have as miner in the round that the fee is higher than the return. So you are actually losing money in this round. At the same time when the bitcoin difficulty increases you will have a smaller return, because the number of total shares will increase and thus the ratio between your shares to the total number of shares will decrease.
The following formula is used to calculate the maintenance fee:
26 cents (USD) / 30 days (month) / 24 hours / 60 mins * amount of GHS * block duration

Watch out: At some point in time a miner will have more and more negative rewards. Therefore the price for one GHS needs to drop further so people will increase there shares in order to have a postive return. Now the question how long can it go until CEX.IO ( is out of businesss, I do not know. The question is also if people in the exchange willl pull all their investments out if this happens and then the exchange will crash.

Status of my investment in January: I am below my investment due to the drop in prices per GHS on CEX.IO. Please see the list of cautions at the end of this post. Additionally from time to time the mining fees are higher than the reward so it will drain on my already mined bitcoins.

March 2013: An Interview by the CIO Jeffrey Smith. Now CEX.IO offers futures on GHS Mining.
For tomorrow April 26th 1 GHS is now at 0.0079 BTC and for 26th of May, 1 GHS trades at 0.0041 BTC. Today the price for 1 GHS is at 0.00793 BTC.

Status 20. January 2014: As it stands of today I am about to make around 199% on my investment in Bitcoin Mining at CEX.IO .
On the platform CEX.IO you can instantly buy so called hashrates (GHS) of computer mining power or if you do not need those sell them again.

I bought 1 GHS on January 17th and after 3 days mining I am currently at a 199% return of my investment. I paid 0.0455  BTC for 1 GHS. And I will continuously update the calculation.

At CEX.IO you are not only mining Bitcoin BTC but at the same time 3 other cryptocurrencies are mined. These cryptocurrencies are Namecoin NMC, IXCoin IXC and Devcoin DVC.

After 72 hours of mining I have:
0.00073126 BTC
0.001148024 NMC (Namecoin)
0.00578684 IXC (IXCoin)
0.21625056 DVC (Devcoin)

After converting the NMC (exchange rate on CEX.IO) and the other cryptocurrencies IXC and DVC (exchange rate on into BTC I mined so far 0.00074321.
Based on the current amount of BTC mined I would make a 199% return of my investment in 1 year. What I have not calculated is the effective interest rate. The payouts of the mining is immediately, therefore the effective interest rate should be above 199%. As you have a constant payout of the BTCs mined – a fraction at least once per hour, the payout now has always more value than if you get paid in the future. As an example if you invest in shares and hold them for a year you will only get paid once per year the divident of the share and only realize any gains of the share price after you have sold you shares.

Also if I would sell my 1 GHS now I would also make a small return as the current price for 1 GHS is now at 0.04367. Plus if I would change the BTC back into USD I would make an additional return as the rate for BTC against the USD recently went up.

Before you get too excited there are some words of caution.
Please consider these risk factors:
With the increase of mining power added continuously the return from mining Bitcoins BTC with 1GHS could decrease over time. This might be the case also for the other cryptocurrencies.
The value of 1GHS can decrease.
The value of 1 BTC can decrease against the FIAT currencies.
Theft. Your account could get hacked.
The provider needs to stop services due to legal constraints or goes out of business.
Your assets are not secured nor is the legal framework fully cleared.

Also consider there is 0.0001 BTC fee for withdrawal of BTC from your account at CEX.IO.


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