WikiPadApp

WikiPadApp (App)

  • body Scene DocumentGroup with
    • custom SplitNavigationView with file document parameter.
  • commands modifier with
    • custom FileCommands.

Design

  • Support: Has system wide debug-log-performance code.

FileCommands (Commands)

Design

  • Separate commands from app.
  • Multiple document issue. How can commands access the current focused docucment? Use focused value. Requires code at view level and commands level. Focused value requires SwiftUI 3+. Multiple document is primarily Mac issues. IOS does not support multiple documents.

WikiPadDocument

WikiPadDocument (Model)

  • WikiPadDocument (value-struct) FileDocument
    • TextStoreMemory (value-struct) Codeable, TextStoreProtocol
    • HypertextEditorState (reference-class) ObservableObject

Design

  • Model is refactored as value type, down to the storage. Change to value triggers save.
  • Document (WikiPadDocument) implements FileDocument protocol.
  • Mutating operations (intents) implemented as extension: add, delete, rename, back and forward.
  • Mutating sub operations also implemented as extensions: setStartTitle, checkRename.
  • Store (TextStoreMemory) uses access protocol, implemented as dictionary and mutating functions.
  • State (HypertextEditorState) for selection, browser and title index is still a reference type. Added to view environment. Part of document, but not persistent.

Ideal Health Benefits

Adopting a Whole Food Plant Based Diet (WFPB) results in ideal health with amazing benefits. Why this isn’t taught and practiced is a puzzle. Why everyone doesn’t do this is a mystery.

Benefits of Adopting a Whole Food Plant Based Diet (WFPB)

  1. Self Esteem (knowledge, skill, discipline) confidence
  2. Health (energy, appearance, fitness)
  3. Resources (food, medicine, money, insurance) savings
  4. Esteem (trade, friends, mates) success, reputation, fame

These are major categories of benefits.

For example, over a lifetime, with ideal health, the money saved in food and medicine, compared to average health, can reach the value of hundreds of thousands of dollars, the equivalent of one or more homes.

Save The World

Imagine

It’s difficult to save the world. Imagine you understood how to save millions of lives. Imagine you understood how to reduce unimaginable suffering. Imagine the science was clear. Imagine the effect was powerful. Imagine the process was simple. Imagine no one listens. Why?

WFPB Diet

That’s the topic I want to explore. Not the science of health and disease. Not the study of food and nutrition. Not the everyday kitchen routines and habits. Not the recipes. There are plenty of places to learn about a whole food plant based diet (WFPB).

Minority Opinion

Instead that multiple opinions exist side by side. Instead the concensus is wrong. Instead a minority is right. The issue today is framed by terms of information and misinformation, truth and lies. But reality appears to be much more complex.

Human Psychology

That’s what I want to explore. And it seems caused by human psychology, and the differences between each of us.

Recent Posts

My most recents posts begin to explore

Winners And Losers

Adopters are attractive, successful, fit and healthy, with energy and longevity. Winners rarely need to see a doctor. Non adopters are often less attractive, overweight, sick and depressed. Losers are frequent flyers of the medical system.

You Can If

  • Opportunity (place, time, information, resource, etc.) Right place and right time, etc. Awareness! Ability the control environment. Control your destiney. Own the kitchen.
  • Motivation (pleasure-pain-conservation) Pleasure trap? Benefits? Positive feedback in confidence first (days to weeks), health second (weeks to months).
  • Personality (intellient, conscientious, stable?) Who falls of the wagon, and doesn’t get back on?
  • Character (discipline, practice, habit, routine, etc.) Cohort and support?

Not Everyone Can

  • Not everyone. Competitive advantage. (Keep quiet for competitive advantage? Scarce knowledge? Can knowledge be scarce? How can knowledge be scarce? Not just true vs false, but scarce and abundant.)
  • Adoption cohorts: visionary, seriously sick (FOK), athletes (Game Changers), etc. When young families? Key cohorts: Young women and young mothers? Men are probably last, as they usually don’t cook in tradtional or modern culture. Different audiences: professionals (doctors, dietitians, scientists) vs non-professionals. How to make money and discover truth vs how to save money and keep health. (Business models? Nobody owns food. Medicine is censored and controlled.)
  • Psychology (mind): traps, personality, esteem, etc. Discipline, study, etc. (Discipline your mind. Study human nutrition.)
  • Complete (ideology): No missing pieces! Study human nutrition, human physiology and pathology, and human psychology. Example: McDougall Program has missing pieces: calorie density, motivation, personality, medical myth, protein myth, fat myth, etc.
  • Skills (habits): vs time. Values = Priorities. Programs and operating system. Real Life in Real World. Control your environment. Discipline your mind.

Behind limited adoption is fact that not everyone can. At least with current environment. This creates winners and losers. Identify potential winners vs losers. Be in the winner group. Associate with winners. More winners as adoption cohorts mature. Compassion for losers. Often our friends and family. Can winning psychology spread?

Motivation

  • Habit and addiction
  • Esteem and self esteem?
  • Naturally scarce foods
  • Artificial foods
  • Abstinence
  • Dr Doug Lisle and Alan Goldhammer: Pleasure Trap

Personality

  • Intelligent: Decode evidence.
  • Disagreeable: Critical thinker. Filter evidence. Resist peer pressure and group think. Not sucker.
  • Conscientious: discipline, sacrifice, abstinence
  • Dr Doug Lisle: The Perfect Personality

Experience

  • Self: stable, closed, conscientious
  • Kids: Whatever they are fed

Limited Adoption

Why Limited Adoption? Why No One Listens?

Conclusions

  • Personality + Pleasure Trap + Technology
  • Winners And Losers
  • Not Everyone Can

Family And Friends

  • After adopting and experiencing the benefits of whole food plant based diet, the most normal thing is to want to tell all your family and friends.
  • A handful of super persuasive people have changed the lives of many of their family and friends.
  • Most people fail to change even their spouses and family.
  • After denial, resistance and rejection many times, most give up and shut up.

My Family and Friends

  • Does my experience match any hypothesis above?
  • My parents and brothers eat mostly the same as always.
  • My wife eats mostly the same as always. Perhaps more whole foods and fruits and vegetables.
  • My kids eat mostly whole food plant based, but only because I cook most of the food.
  • Friends and neighbors continue to eat mostly meat and junk.

Limited Adoption

  • Low despite evidence and benefits.
  • Depending on definition: 1. plant based, 2. whole food plant based, 3. whole food plant based, mostly starch, fruits and vegetables, 4. low sugar, low salt, no oil, or 5. no sugar, no salt, no oil.
  • 1-5%.

Amazing Benefits

  • The benefits are so numerous, curiosity and adoption should be off the charts.

Visionaries and Seriously Sick Cohort

  • Yet adoption is mostly a handful of the seriously obese and chronic sick.

Hypothesis Why Limited Adoption

  1. Money
  2. Technology
  3. Human Nature: Pleasure Trap
  4. Personality: Five Factors
  5. Certification-Authority-Evidence

Money

Essentially corrupted decision making by conflict of interests. Producers and providers have powerful interest in money, and chose to hurt customers and patients. Producers claim to provide what customers want. May bring in corruption in advertising, corruption in regulation, etc. Money is inanimate thing, however. Behind money is human nature: status, greed, addiction, etc. Smoking and alcohol markets and industries face similar issues.

Technology (Food Environment)

Technology, from hunting tools to agriculture to industry, makes previously scarce foods abundant. Sometimes called the food environment.

Human Nature (Pleasure Trap)

Essentially artificial foods are mildly to powerfully addictive, and both producers and customers are just responding to human nature. What was once scarce in the natural world is now abundant. Once the technology is available, the genie is out of the bottle, and humans will abuse the technology. Artificial food is similar to alcohol and tobacco markets, just not commonly understood yet.

Personality (Big Five)

Essentially some people are better able to succeed than others. Intelligent, conscientious, disagreeable and stable. These people are smart, disciplined, leaders. Those with less of these traits are less likely to succeed: the stupid, lazy, impulsive suckers are more likely to follow deceptive advertising and peer pressure. Because human nature and personality are fixed, there will be winners and losers. This tends to imply fixed cohorts. Another interpretation could be personality sorts into adoption cohorts: visionaries, leaders, early majority, late majority and laggards.

Certification-Authority-Evidence

Need more evidence, coming from government, doctors, etc., and confirmed by peers, friends and neighbors. Credible vs Incredible? (Most of us are not credible sources. We are telling incredible stores.)

Status (Status Symbol)

Scarce goods, including scarce foods, are natural status symbols. Scarce foods, including animal foods, nuts and seeds, become status tokens for mating and survival. Original motivation behind nobility, clergy and wealthy who primarily ate diet rich in animal foods and pastries, quite different diet than poor, who primarily ate naturally abundant plant foods. My grandmother was proud to feed her family meat with every meal, here in the New World, America, unlike the Old Country, Bohemia. Is meat a status food throughout all cultures? Are status foods humn nature or ideology? If human nature, then separate from pleasure trap.

Ideology (Beliefs, Myths)

Humans are omnivores. Humans are hunters. Protein makes muscles. Ideology represents a knowledge state. Like money, not a motivation.

Approach, Message or Expectation?

  • Is the approach wrong? Lighthouse or megaphone?
  • Is the message wrong? Better sales and marketing? Sales funnel. Adoption cohorts. Target markets. More exageration and summary? Less science and detail? More youth and sex. Less disease and medicine? Crossing the Chasm?
  • Is the expectation wrong? Everybody vs Winners and Losers?

Changes

  • Not fixed. Slowly increasing.

More Media

  • Books: These have always been around. China Study, Starch Solution, etc.
  • Documentaries: Forks Over Knives, Game Changers, etc.
  • YouTube channels:
  • Podcasts: Rich Roll, PCRM Exam Room, Plant Proof, etc.
  • Recipe blogs.
  • Web sites: Dr McDougall, PCRM, FOK, Game Changers, etc.

More Organization

  • PCRM: medical professionals and animal rights activists
  • Plantrician Project: conferences
  • Journals:
  • American College of Lifestyle Medicine: certification

Muscle At 60

Plan: Currently 58 and healthy. Add fitness. Start now. Sustainable calisthenics for 2+ years. Sustain and build through 60s.

History: Always thin. Running since college. Couple of years of racquet and gym membership in 30s. Some free weights. Mountain biking and skiing. Some extra weight in 30s and more in 40s. Ultra healthy diet and weight loss since mid 40s. Little exercise since family, now late 50s. Good legs and lungs. Lean upper body.

Expectation: Good habits and form. Some muscle, not huge. Get and stay strong before 70 or 80. Not huge muscle. What is possible in 2+ years?

Condition: Already running 3 mi 1x weekly. At least lean at start, BMI 20. (Extra weight makes body weight exercises more difficult, especially pull ups.) Assess condition before increase intensity. Early very sore chest, shoulders, back. Scale back progression to improve form (push ups, dips). Baseline with good form.

Calisthenics (Upper Body)

  1. Pull Ups: Start Jan: max 10-11, working 8-9 (Started last Oct max 3-4.)
  2. Push Ups: (Started last Oct max 15, poor form.)
  3. Dips: (Started last Oct max 20, poor form.)

Routine: Alternate push and pull days. Upper body. Start just 1 exercise per day. 1 rest day weekly, instead beach run. At least 60-100 reps per week. As many sets as possible throughout day, at least 20-30 reps per day.

Goals: 24 pull ups by end of 2022.

Challenges: Soreness and some pain. Pain upper chest left side, Zen hitting me rib injury? More conditioning needed? Enough recovery time?

Pizza Saturday

image

Saturday is pizza day. Kids are home and can help shape the dough and add toppings. Been making every weekend for 2 years now, which is now hundreds of times, since toaster oven and baking bread. Pizza is one of my standard dinner recipes. Pizza day is part of my weekly routine.

Start slow dough in morning, and ready by dinner. 1 lb dough (4 cups) makes 2 rectangle 9 x 13 inch pizzas. Toaster oven easier to use than regular oven, because fast preheat (10m) and timer shutoff. Toaster oven is goes from room temperature to 450F in 10m, compared to 35m for conventional oven. Best toaster oven thin crispy crust on bottom rack 25m.

Simple pizza is just tomato sauce. Usual to use weekly marinara sauce. Easy to add fresh tomato slices. Seed mix of mostly sesame seeds, minced onion, minced garlic, poppy seeds and salt also simple and kid favorite.

Recipes