Recipe for Life

There is no question that October 12individuals love good food, but they disdainregular exercise. There are few individualswho possess the sort of generous spirit thatLibras born October 12 display. October 12natives love people. They enjoy spendingmoney on those they care for and sometimesstrive for a lifestyle beyond their means. Theyare high-spirited and fun-loving, alwayslooking for ways to have a good time.October 12 individuals are in love withbeauty.217 **********************************************Cristie Kerr - Sally Little - Na Ri Kim - RobertLee - Elizabeth Janangelo Birthdays - October 13Those born on this date are very exactingabout their health routine. They eat sparinglybut well and are big on vitamin and mineralsupplements. Libras born on October 13 mayhave a fragile or quiet exterior, yetunderneath they are pragmatic and loadedwith common sense. They have the potentialto be idealistic, yet they do not want to becaught off-guard. They are true romantics,and their need to feel protected by loved onesis their only emotional \"weakness.\"217 **********************************************Hisako Higuchi - Brian Thomas Allin -Gonzalo Fernández-Castaño - MichaelFetchick Birthdays - October 14October 14 individuals have a great deal ofunfocused energy and may suffer fromnervous complaints. Libras born on October14 are intelligent, diplomatic, and concernedwith their image. They have a flair forexpressing themselves and are masters ofcommunication. October 14 natives canappear lighthearted, yet they are serious attheir core. They display a warm personality.People born on this date believe in beingconscientious.217 **********************************************Beth Daniel - Dwight D. Eisenhower - YuriFudoh - Hugh Delane Thompson A Father's Story - Cristie Kerr, A Great American Golfer by Michael B. Kerr and Dr. Barbara W. Moller-Kerr: Michael Kerr’s greatest pride was helping his daughter Cristie become a professional golfer on the Ladies Professional Golf Association. Cristie began learning how to hold a golf club at age seven. After six arduous years on tour, she has become one of the best American golfers of modern day. Her father, Michael was by her side all the way, and in this story he describes Cristie's journey - a journey filled with excitement, frustration, anxiety, humor, and a serious injury that had to be overcome. If you love golf, especially women's golf, then you will enjoy this compelling story of one little girl and her burning desire to climb to the top of a mountain few are able to reach.219 201

the green light in using intravenous (IV) arginine to evaluate those with =====================suspected growth hormone deficiency. Some researchers suggest and NAD Energy = Ratio ofbelieve that delayed sexual maturity may be one of the direct results of Lactate to Glucosearginine deficiency. It is also theorized that arginine may help treat sterilityin men, because of the fact that the seminal fluid of healthy men normally Generalized Anxiety Disordercontains large amounts of arginine. Boosting arginine levels may help Average NAD Level 72 -bolster the activity of sperm as well. Normal is 100+Large concentrations of arginine are found in the skin, and this amino acid -------------------------------------plays a key role in the health of all the body’s connective tissues,particularly the muscles. Arginine assists the body process both creatine, a Lactate sensitivity has beennatural substance which is a by product of metabolism that helps build postulated to be specific formuscle mass, and nitrogen, a chemical needed for muscle metabolism. patients with panic attacksLaboratory research and clinical studies suggest that arginine may help regardless of frequency ofreduce body fat and speed up weight loss. Arginine has also been attacks or coexistingdemonstrated to help heal and repair damaged tissues faster, and thus may diagnoses. The authorsbe beneficial to both athletes and those suffering from arthritis. present results of a pilot study of lactate infusions inThis amino acid plays several roles in the body, such as in wound healing, patients with generalizedremoving excess ammonia from the body, stimulating immune function, anxiety disorder without anyand promoting secretion of certain hormones, including glucagon, insulin, history of panic attacks.and growth hormone. Severe burns, infections, and injuries can decreasethe body’s supply of arginine. It is used in hospitals as a supplement for the Patients with generalizedimmune system to speed up especially for patients coming from intensive anxiety disorder reactedcare. Arginine can also be used to avert colds, asthma, kidney failure, and more like panic disorderimprove recovery from illness and injury. This amino acid also helps in the patients than like normalsynthesis of proteins synthesis, which consequently leads to an increase in controls in anxiety andcellular replication. As such, arginine may help people with inadequate symptom scores duringnumbers of certain cells. In line with this, studies have shown that men with lactate infusion and in thelow sperm counts experienced an increase in the number of sperm when rate of positive responses tothey supplemented with arginine. lactate.129Some evidence has also shown arginine may significantly help in regulating =====================the cholesterol levels. By reducing platelet aggregation, it makes the blood Golf Science Fact Sheetthin and by increasing the protein synthesis in the body, it helps in the -------------------------------------wound healing. Arginine is used to help treat conditions such as congestiveheart failure, impotence, sexual dysfunction in women, intermittent Consider three male golfersclaudication and interstitial cystitis as well. Among other functions, Arginine heading into the clubhouseacts as a chemical messenger that is necessary for good memory and for a beer after a round oflearning, as well as in the regulation of the sleep-wake cycle.436; 437; 438 golf. The men represent the genotypes E2, E3, and E4, ===========================oOo========================== which correlate to approximately 14%, 65%, George's Banana Bread13 and 21% of the aforementioned study George Coetzee population, respectively.------------------------------------------------------------------------------------------------- According to the research In the nearly four years since he described above, only E2 first joined the professional ranks on will get the benefit of lower the back of a prolific amateur career LDL-C by regularly partaking that saw him ranked first in South of a post-game Africa, Coetzee has won four times on the Sunshine Tour, with his biggest victory to date the Telkom PGA Championship in February. The 25-year-old returns home on the back of an exciting and lucrative season in Europe, where he currently ranks 26th on the Race toDubai with earnings well over €800 000. In the last year, Coetzee hasclimbed from outside the top Birthdays - October 15202

With a big appetite for life, October 15 peoplemay have a hard time maintaining a strictnutritional regimen. Libras born on October15 are pleasure-seeking, luxury-lovingindividuals. These traits are generally assets,but they can cause them to become their ownworst enemies. They are quick to apologizefor real or imagined misdeeds, but,unfortunately, they go on living their lives in away that makes the recurrence of suchactions probable.217 **********************************************Samuel Dewey Byrd - Jeff Coston - MariaHjorth - Richard Lotz - Carl Richard StanleyJohnson - Sarah Ferguson Birthdays - October 16While keeping active enough to remainhealthy is rarely a challenge, eating right canbe difficult. They can be junk-food junkies.They care more about how they feel than howthey look. Libras born on October 16 arepeace-loving individuals who can meet toughchallenges. These engaging men and womenhave an almost childlike love of thespontaneous gesture. Further, they have theability to judge others in a wise yet kindly way.They have a strong humanitarian streak.217 **********************************************Benjamin Tetz - Val Skinner - Kay Cockerill -Bruce Lee Fleisher Birthdays - October 17They are likely to try many different diets andhealth regimens -- some of them unusual andeven bizarre -- before they settle upon onethat works for them. Complex andcomplicated, Libras born on October 17understand the need to suffer in order toobtain wisdom. These creative people seekexpression through artistic means, thoughtheir head and heart may often be in conflict.They must follow a circuitous route to theirdestiny, forced to learn important life-lessonsalong the way.217 **********************************************Jay Delsing - Theodore Ernest Els - VickiGoetze Finding Sarah: A Duchess's Journey to Find Herself by Sarah Ferguson, Duchess of York: Sarah's journey, in so many ways, is everyone’s journey and as she shares her story with us she also shares the advice and wisdom she benefited from along the way. Her struggles with adversity have taught her that life’s lows can become a source of strength and courage. She knows, first hand, what it means to feel lost and she also knows that it is never too late to find your way back, to attain your goal, to take back control of your life and to make a special dream come true. Through intimate diary excerpts and personal emails from friends and family, Sarah opens herself unsparingly.219 203

200 to 92nd on the official world golf rankings, thanks mainly to seven top beer. All else the same, E310 finishes in Europe.304 will have the same LDL-C whether or not he makes aIngredients habit of drinking a beer after• 120g Margarine/butter regular golfing outings, and• 4 ripe bananas – mashed E4’s LDL-C concentrations• 5ml Bicarbonate of Soda are likely to be higher if he• 7,5ml baking powder typically drinks alcohol, even• 1 cup Sugar if only in moderation.130• 2 eggs• 2 Cups flour =====================• 2,5ml salt MIO Smoothie Fact Sheet• 65ml water -------------------------------------Method Published scientific research1 Beat the butter + sugar until creamy has concluded, “natural2 Add the mashed bananas – mix well vitamins are nutritionally3 Add the eggs one by one – mix well superior to synthetic ones”.4 Sift the flour, salt – add to the mixture – mix well Food vitamins are in the5 Dissolve the bicarbonate of soda in the milk and add to mixture, mix well physiochemical forms which6 Only add the baking powder now the body recognizes,7 Bake in greased loaf tin at 180 deg C for around 45 – 60 mins generally are not crystalline in structure, contain food===========================oOo========================== factors that affect bioavailability, and appear to L-Aspartic Acid have smaller particle sizes. MIO Smoothie Ingredient This does not mean that------------------------------------------------------------------------------------------------- non-food vitamins do not have any value (they clearly Aspartic acid, also known as do), but it is important to L-aspartate or Asparaginic acid, understand that natural food is found primarily in sugar cane and molasses and is believed to help promote a robust metabolism and is generally used to help treat fatigue and depression. Aspartic acid is of paramount importance in the citric acid cycle, or better known as the Krebs cycle, during whichother amino acids and biochemicals, such as asparagine, arginine, lysine,methionine, threonine, and isoleucine, are synthesized.Aspartic acid became well-known as a treatment for chronic fatigue fromthe crucial role it plays in generating cellular energy. Aspartic acidtransports the coenzyme nicotinamide adenine dinucleotide (NADH)molecules from the main body of the cell to its power plant or mitochondria,where it is utilized to generate adenosine triphosphate (ATP), the fuel thatpowers all cellular activity.In essence, the more NAD a cell contains, the higher is its potential toproduce the chemical fuel needed, to give you the energy you require to getthrough your day. Some studies have shown that aspartic acid actuallyincreases both stamina and endurance levels in athletes because of itsimportance in generating ATP.In addition, this amino acid helps in the delivery of minerals where they areneeded to form healthy RNA and DNA to the cells, and bolsters the immunesystem by stimulating increased production of immunoglobulins andantibodies (immune system proteins). Aspartic acid helps to keep yourmemory sharp by increasing concentrations of NAD in the brain, which isbelieved to trigger the production of neurotransmitters and chemicals Birthdays - October 18204

People born on this date are highly motivatedto keep themselves looking and feeling good.They enjoy pushing the envelope and mayfavor dangerous pastimes. Libras born onOctober 18 are dynamic, spirited, andenergetic. They refuse to sugarcoat theiropinions to please others. They areambitious, even a little aggressive, but theywear it well. October 18 people are not afraidto display their confidence. They areself-starters who believe in taking control oftheir lives.217 **********************************************Stephen Douglas Allan - Rafael Echenique -Martina Navratilova - Todd Hamilton Birthdays - October 19As middle age approaches, they need to takebetter care of themselves. Individuals born onthis date enjoy pursuing an active lifestyle.The intensity that characterizes Libras bornon October 19 marks them as unlike anyother Libra. These broad-minded individualsfind fulfillment through both the worldly andthe spiritual sides of their nature. They havestrong yet flexible opinions. They are curiousabout life, have a fierce love for learning, andare able to transcend their limitations.217 **********************************************Todd Barranger - Lodewicus TheodorusOosthuizen - Gavin Coles Birthdays - October 20It isn't easy for October 20 men and womento adhere to a strict health program. Librasborn on October 20 embody the yin-yangprinciple: Duality is their definingcharacteristic. At times, they may appearaloof. October 20 people have profoundintellectual potential, yet they may lack thediscipline to study any subject in depth. Theyextract the information they need, then moveon to something else. For them to understandthemselves, they must accept their dark aswell as their positive side.217 **********************************************Larry Mowry - Bob Panasik - David Lynn -Danielle KangMartina by Martina Navratilova and George Vecsey: More than a sports biography, thisis a candid view of one of tennis' most illustrious stars. Navratilova has won enoughchampionships to gain her a permanent place in tennis history, and while tennis matchesplay a prominent role in the book, they are by no means the only focus. Readers followNavratilova's early years in Czechoslovakia and her close but sometimes difficultrelationships with her parents and grandparents; her early rise in tennis under thecoaching of George Parma; and her difficult decision to defect to the U.S. at the age of18. Readers learn of her fast-food binges (she was up to 167 pounds at one point), herimpulsive shopping (she once owned 7 cars) and her struggle to reach the top.219 necessary for normal mental functioning. It also aids complex vitamins havein the disposal of excess toxins from the cells, particularly ammonia, which actually been shown to be205

is very damaging to the brain and nervous system as well as the liver. better than isolated, non-food, vitamins.132This free form amino acid L-Aspartic Acid is an excititory neuro transmitterand has a vital role as a necessary component and step in the transport of =====================high-energy NAD (Nicotinamide Adenine Dinucleotide) molecules from the Golf Science Fact Sheetcellular body and into the mitochondria. Supplementation with L-Aspartic -------------------------------------Acid increases resistance to fatigue and allows performance athletes andbodybuilders to train harder for longer with greater performance, less This report examined thefatigue, increased stamina and increased endurance.436; 437; 438 temporal consistency of preshot routines and the===========================oOo========================== temporal similarity and 1993 Masters Champions Dinner variability between simulated movements before and after Chicken Cacciatore a shot. Fred Couples Analysis showed that the------------------------------------------------------------------------------------------------- skilled golfers had more consistent preshot routines It was the end of the line for Fred in actual movement, and Couples. His fragile back, which they also had longer had impinged his play throughout durations for the ball flight his professional career, finally phase than the less-skilled had eaten away at his psyche. golfers in simulated He was fed up. He was movement. The present frustrated. He would take weeks findings support the away from swinging a golf club, importance of consistent even months off, and the preshot routines for high moment he returned to the performance in golf,driving range the pain would return. Same spot. Same agony.307 however, the duration of simulated movements wasAt 51, he wasn't ready for the dream to die. Despite the pain, he had a underestimated both beforecompetitive Masters, finishing in a tie for 15th last April. He had a strong and after the shots.\"rookie\" season last year on the senior circuit, winning four times. Hecollected $2.34 million in prize money. This also suggests that skilled golfers attend toThen he heard of an experimental blood-work procedure in Germany, one performance goals bothnot allowed in the U.S. Vijay Singh had his ailing back treated there. It didn't before and after shots toinvolve surgery but injections. That intrigued Couples, who committed to it execute their shots underin July 2011. proceduralized control and to correct their movementsHis first test was the Champions Tour's 3M Championship in Minnesota the for their next shot.131first week of August. He finished tied for 26th, but no pain. \"It was a veryunnatural feeling, just swinging a club, not stiff or no pain,'' he said. \"I'veplayed with a stiff back since 1994. I have no problem with that. It's the painpart I just couldn't take.''As if trying to play golf with a chronic bad back isn't enough, Fred Couples'health problems have been compounded by skin-cancer treatment on hishands. The 1992 Masters champions told PGA Tour officials on Mondaythat he has skin cancer and had lesions removed from both hands.306My Interpretation of Fred Couples' Champion's Dinner305Ingredients: Serves 4• 1 three pound chicken cut into pieces• 1 tablespoon chopped fresh parsley• 1 large onion chopped• 1 pound mushrooms sliced• 1 cup dry sherry wine• 1 cup chicken broth• 2 cups Marinara Sauce• 1/4 cup olive oil Birthdays - October 21206

People born on this date often battle weightproblems because they have a fondness forrich foods and sweets. Bold and creative,October 21 Libras need their own space.Although they are far more mischievous thanrebellious, they enjoy stirring things up.They're fun-loving and don't mind breaking afew rules. These folks may possess the anticdemeanor of a typical Libra, but their sense ofemotional loyalty is real. Multi-talented, theyhave a tendency to switch careers.217 **********************************************William Law Anderson - Bob Harlow - JamesAdams - Tommy Tolles - Tom Nieporte Birthdays - October 22A preference for excesses is the key tounderstanding the health habits of October 22people. They may equate a surfeit of foodand drink with happiness. Libras born onOctober 22 are definitely something special.They combine personal charm andattractiveness with intelligence and talent.Although they shine effortlessly, they arenatural loners who draw strength fromprivacy. They want to make their mark on theworld and may even feel that they aredestined to do so.217 **********************************************Adam Gee - Joseph James Killeen - PeterTomasulo Birthdays - October 23People born on October 23 often strike acavalier attitude about health and fitness.They tend to have a strong constitution andsuperior powers of physical and emotionalendurance. Scorpios born on October 23have the charismatic personality often foundin those whose birthday falls on the cusp.They have a flair for putting themselves intosituations where they will be noticed, then arelikely to pull back when too much attention isaccorded them.217 **********************************************Harvey Penick - Chi Chi Rodriguez - JustinJeremy Walters Chi Chi's Golf Games You Gotta Play by Chi Chi Rodriguez, John Anderson and Peter Jacobsen: Chi Chi is one of the most popular figures in sports. With 8 PGA wins and 22 Senior PGA titles, he's a distinguished member of the Golf Hall of Fame. Ben Hogan, Jack Nicklaus, and Tiger Woods are just a few of the legends you'll encounter on this inside look at the game. Chi Chi Rodriguez is synonymous with two things: good fun and great golf. And you'll find both in this fun and fascinating book. With instructions for each game, an emphasis on improving skills, and the wit and wisdom of one of golf's living legends, there's simply no other conclusion—Golf Games You Gotta Play is a must-buy for any golfer.219 207

• Salt and Pepper to taste ===================== NAD Energy = Ratio ofMethod Lactate to Glucose1. Heat Olive Oil in large, high sided frying pan over medium heat. Add the Heat Stroke and Exhaustion chicken to the pan and cook until browned on all sides. -------------------------------------2. Add the onions and mushrooms, cook for 2-3 minutes until onion is Previous studies found that translucent. hyperthermia alters the3. Drain the oil, add salt, pepper and wine. Cook for 1 minute, stirring and metabolism of adenosine diphosphate (ADP)-ribose scraping bottom of the pan, to mix in the pan residues. polymers required for4. Add marinara sauce and chicken broth. Bring to a boil, then reduce the recovery from DNA damage and that poly(ADP-ribose) heat to low and simmer uncovered for 25-30 minutes. polymerase activity is very5. Transfer the chicken to a serving dish., pour the sauce over the chicken sensitive to cellular nicotinamide-adenine sprinkle with parsley and serve. dinucleotide (NAD) levels.===========================oOo========================== As the reduction of NAD observed was sufficient to L-Carnitine decrease poly(ADP-ribose)polymerase MIO Smoothie Ingredient activity by 50%, the studies------------------------------------------------------------------------------------------------- were extended to clinical cases. Cellular NAD+ and L-Carnitine is a very popular and ATP were measured in remarkably effective weight loss previously stored supplement and fat burner. lymphocytes obtained from Clinical studies have repeatedly four patients before and demonstrated that L-Carnitine after whole-body supplementation also effectively hyperthermia; a statistically reduces fatigue, increases energy significant decrease in and activity, and promotes NAD+ was observed after cardiac health. Carnitine, or whole-body hyperthermia L-carnitine, is an amino acid which quantitatively agreed synthesized in the body from the with the in vitro results.133essential amino acids lysine and methionine. L-carnitine helps transportfatty acids into the mitochondria in cells so that these “power plants” can =====================transform these acids to energy. The high concentration of carnitine in the Golf Science Fact Sheetheart is not surprising because the heart relies on fatty acids for the fuel it -------------------------------------needs to pump blood throughout your entire body. This study assessed golfers'L-carnitine is largely known and used as a natural method for weight loss gaze behavior in both thesince it makes the burning of fat possible at much higher speeds. In the preparation (line reading)same manner, carnitine is used to improve heart health and in treating and and execution (ball striking)managing angina, arrhythmias and other heart illnesses. It is also used by of putts with different breakathletes to strengthen sports endurance. Increasing carnitine intake is the characteristics.most natural way to lose weight, because carnitine picks up fat and puts itexactly in the part of the cell where it is burned as energy without causingany side effects.This is backed by scientific proof which demonstrated that increased levelsof carnitine lead to increased fat loss. Carnitine also aids in increasing themetabolic rate without compromising muscle tissue. This is crucial,because muscle tissue is where most of the fat burning happens.One of the key functions of L-Carnitine supplement is for fatty acidoxidation, which in turn help users burn unwanted body fat. Fatty acids areamong the primary energy sources the body uses and oxidation is theprocess by which they're broken down to create energy. The fatty acidscannot penetrate the inner mitochondria membrane (where they are burnedfor energy), and the key role for L-Carnitine is to transport fatty acids acrossthe mitochondria membrane to allow for oxidation of the fats.Anyone serious on significantly lowering their body fat will want to ensurethey have optimal levels of carnitine on a daily basis, because carnitinehelps carry fat from fat cells to the mitochondria of muscle cells to beBirthdays - October 24 208

They are likely to banish certain foods fromtheir diet and overindulge in other foods thatare considered to be especially \"healthy.\"October 24 Scorpios have great magnetism.In love with life, they possess a highlyromantic and sensual nature. People born onthis date are talented as well as fiercelycompetitive. While they have a haughtydisposition, they are nicer than they appear.Because they may lack confidence, they findit necessary to act as though they are incomplete control.217 **********************************************Ian Michael Baker-Finch - Christopher Baryla- James L. Benepe Birthdays - October 25The best health tip for them is to act out theiranger. They need to be vigilant about theireating habits if they want to stay slim. Thepast is never far from Scorpios born onOctober 25. They compare each newexperience to what they have known. Withtheir sensitive and imaginative nature,dreams and illusions are as concrete asreality. There is an ageless quality aboutthem. In youth they may seem older, whileaging seems to refine their unique qualities.217 **********************************************Denny Shute - Mark Will McNulty - PabloPicasso - Leigh Ann Mills Birthdays - October 26October 26 men and women are disciplinedabout health matters. They are careful toadhere to strict principles. October 26Scorpios are easy to love yet hard to know.They value power and know how to use it tohelp others rather than glorify themselves.They are self-disciplined. Personal honormeans a great deal to them, and they arefanatics about keeping their word. Peopleborn on this date have a genuine talent forresearch.217 **********************************************Charles Robert Coe - Mark Bucek - DavidMiley Picasso: A Biography by Patrick O'Brian: Everything about Picasso, except his physical stature, was on an enormous scale. No painter of the first rank has been so awe-inspiringly productive. No painter of any rank has made so much money. A few painters have rivaled his life span of ninety years, but none has attracted so avid, so insatiable, a public interest. O'Brian knew Picasso sufficiently well to have a strong sense of his personality. The man that emerges from this scholarly, passionate, and brilliantly written biography is one of many contradictions: hard and tender, mean and generous, affectionate and cold, private despite the relish of his fame. In his later years he professed communism, yet in O'Brian's view retained to the end of his life a residual Catholic outlook.219 209

converted to energy. With respect to this, it is hard to imagine how a weight Putting performance wasloss program could ever be effective with a deficiency of carnitine.436; 437; 438 significantly poorer for the most severe break (1.8===========================oOo========================== degrees) than for other conditions. The only gaze Gina's Mediteranean Pasta19 variable to distinguish between successful and Gina Switala unsuccessful putting------------------------------------------------------------------------------------------------- outcome was the quiet eye period (the final fixation prior Gina Switala is a physiotherapist to the initiation of the putter who started golf at the age of 9. movement). Specifically, The University of Pretoria made a participants had significantly clean sweep at the annual USSA longer quiet eye periods on Golf Tournament, held in Pretoria successful than on from 7-11 December 2010. 19 unsuccessful putts.134 Teams from various institutions, including Tuks, Stellenbosch, UJ, ===================== North West Puk, Wits, UCT, TUT, NAD Fact Sheet Rhodes, to name a few, participated. -------------------------------------The University of Pretoria's Jacques van Tonder with rounds of 72-69-72-77 It appeared clear that NADwas crowned men's champion and Gina Switala with rounds of was doing something when75-72-75-72, the women's champion. Favorite Quotations Life is a gift from properly prepared. But IGod, what you do with it is your gift to Him! could not continue the studies because theIt's a mediteranean pasta dish that serves 4 company that was providing it discontinued their studies.Ingredients:• 1-2 punnets of cherry tomatoes• 2 packets tuna marine calamata olives (pitted)• a few fresh chillies• a good amount of pesto sauce• a big handfull of fresh rocket• feta cheese• pasta (penne is great!)What to do:1 chop the tomatoes in half and add to the olives (drained)2 remove the seeds from the chillies and chop up3 put tomatoes and olives in a saucepan and heat gently4 add the chillies to your pesto sauce to sit for a while5 bring a pot of water to the boil and add 1 tablespoon of salt6 add your pasta to the boiling water and allow to cook until \"al dente'7 put tomotoes and olives into serving bowel, add pesto and chillies8 drain pasta and add to serving bowel, toss the pasta in the bowel so that it combines with the sauce.9 sprinkle the feta on top with the fresh rocketand enjoy!===========================oOo========================== L-Carnosine MIO Smoothie Ingredient-------------------------------------------------------------------------------------------------Carnosine is an amino acid with potent antioxidant properties that preventscell damage and improves cell function. Carnosine is a natural amino-acidwith a variety of helpful functions. Aside from being a powerful anti-oxidant,it helps to chelate ionic metals (eliminate toxins from the body), it hasimmune boosting properties, and it is also known to reduce and preventBirthdays - October 27210

It's difficult for October 27 people to banishtheir all-or-nothing attitude from healthmatters. Either they faithfully adhere to afitness program or they ignore exercise. Foodand drink can be problematical for them. Thedownfall of many is their habit of taking hugeservings. October 27 Scorpios arecomplicated individuals who like to walk onthe wild side. They can make others noticethem because they're magnetic. While somemight use this power to manipulate, theyrarely attempt that.217 **********************************************Ben Mannix - Des Terblanche - PattySheehan - Carol Semple Thompson Birthdays - October 28When young, they are likely to have pooreating habits. But once they make the effortto alter their eating habits, they becomehabituated to leafy green vegetables andfresh fruit. Scorpios born on October 28 needto exert authority over others, which canresult in continuous power struggles. Theyare strong-willed, precise, and dedicated todoing a good job. They become disgruntledwith themselves if they can't live up to theirtoo-high expectations.217 **********************************************Jay Don Blake - Gary Cowan - Na Yeon Choi- Peggy Kirk Bell - Mark James Birthdays - October 29October 29 men and women enjoy thechallenge of testing themselves. They like toprove that they can get along on a limiteddiet. October 29 Scorpios are quixotic,sprite-like individuals who possess achangeable nature and exciting personality.They always seem to be observing anddislike being the center of attention, thoughthey have the ability to draw the spotlight.Though they're careful to safeguard theirsecrets, they love to uncover the secrets ofothers.217 **********************************************James Alexander Barclay - Nathaniel PatrickCrosby Into The Bear Pit: The Hard-Hitting Inside Story of the Brookline Ryder Cup by Mark James: Into the Bear Pit is the most talked about sports book for years. Throughout the summer of 2000, Mark James's inside story of the Brookline Ryder Cup was never out of the sports headlines and took up a lengthy residence in the upper reaches of the Sunday Times' bestseller list. Fuelled by a media feeding frenzy, the controversy rapidly gathered enormous momentum and eventually led to James's resignation as one of Sam Torrence's assistants for the 2001 Ryder Cup at Belfry. Read about the extraordinary behaviour of American Players, wives, officials and spectators during the 'Battle of Brookline'. Read the most explosive golf book ever published.219 211

cell damage caused by beta amyloid I then went through a most (the substance found in the brain of terrible period because my Alzheimer disease patients). As supplies of NAD ran out and such, this supplement is helpful in the I had to deal with my prevention of debilitating diseases, patients who had done so such as Alzheimer's and Parkinson’s well relapse back into their disease. original disease. Russian researchers have developed My patient we had carnosine eyedrops, which are used discharged into the for age-related eye disorders and to community had to behelp eradicate senile cataract problems. This type of carnosine is not taken re-admitted, had to beorally, as it is not designed to be absorbed through the stomach, but it has returned to the mentaldemonstrated some remarkable effects and great success on patients with hospital where she diedcataracts, a condition caused by the free-radical damage to the eye lens. In several years later. She hadmost cases, the cataracts were completely gone, and these favorable not responded to vitamin B3results were maintained with regular use of the drops. This type of but had to NAD.95carnosine eye-drop may have vital anti-aging eye actions because it isbreaking protein cross-links, not just inhibiting them. L-carnosine can also =====================be used topically. Regular use of carnosine skin creams and tonics can be MIO Smoothie Fact Sheetbeneficial in preventing and treating the appearance and texture of the skin -------------------------------------and thus improve overall skin condition, as well as to help prevent signs ofskin aging. Most vitamins sold are not food-- they are syntheticallyCarnosine also helps to prevent glycosylation - the cross linking of proteins processed petroleum and/orand DNA molecules caused by sugar aldehydes reacting with the amino hydrogenated sugaracids on the protein molecule and creating Advance Glycosylation extracts--even if they sayEnd-products (AGE's). Cross linking can be likened to what happens when “natural” on the label. Theyyou cut an apple in half and it gradually turns yellow. Such anti-glycosylation are not in the sameattributes may be beneficial for diabetes, cataracts, neuropathy, kidney chemical form or structuralfailure and skin conditions, as well as more general anti-aging properties, form as real vitamins are inespecially improving skin condition. foods; thus they are not natural for the human body.Another very interesting and unique attribute of carnosine is its ability tohelp block the accumulation of lactic acid. As anyone who has ever True natural food vitaminsexercised knows, lactic acid is the substance that literally causes the pain in are superior to syntheticmuscles after periods of intensive exercise. In runners and joggers, this is ones. Food vitamins arebetter known as side stitch. Carnosine taken pre and post exercise can functionally superior toreduce and often even eliminate this aching pain, making it ideal for non-food vitamins as theystrength and high performance athletes so they can sustain long hours of tend to be preferentiallyintense training.436; 437; 438 absorbed and/or retained by the body. Isolated, non-food===========================oOo========================== vitamins, even when not 1992 Masters Champions Dinner chemically different are only fractionated nutrients.135 Welsh Leg of Lamb Ian Woosnam------------------------------------------------------------------------------------------------- Former Masters champion Ian Woosnam has put his recent Seniors double success down to a new relaxation method. \"I have been practicing HeartMath which is a set of techniques to help relieve stress and handle pressure situations. \"I used it in the Ryder Cup tohelp me with the speeches and it's helping212

Birthdays - October 30People born on this date adapt easily to anorganic, low-fat diet. These men and womenunderstand the need to cut out harmful toxinsand additives. October 30 Scorpios have anadventuresome spirit that manifests itself in alove of travel and distant cultures. Thesepeople seek knowledge to gain wisdom. Theyunderstand that in order to progress theymust have new experiences. To trust instinctover intelligence can be a challenge for thembut is a sound goal.217 **********************************************Joe Daley - Mayumi Hirase - Greg Twiggs -Phil Hancock Birthdays - October 31People born on this date have their own waysof dealing with health matters. They prefer toinitiate a self-designed plan. October 31Scorpios are searchers after truth andspiritual oneness. They are loners and haveno need of validation from others. Althoughtheir personal lives may be characterized byhighs and lows, they can always get pastdisappointment. They display honesty withoutharshness. They are careful about enforcingemotional boundaries.217 **********************************************Russell Earl Cochran - Mark Wilson - RivesMcBee - Jim Renner Birthdays - November 01They believe in doing things the natural way:sensible diet, moderate exercise, and plentyof time for meditation and contemplation.November Scorpios are more intense thantheir late October cousins, but those born onNovember 1 are somewhere in between.They have an energetic spirit and are morepeople-oriented than many of their sign. Theyare constantly striving for success. Evenwhen they meet obstacles, they have bigplans about how to turn things around.217 **********************************************Gary Player - Chinnarat Phadungsil -Michelle Estill - Mina Harigae Don't Choke: A Champion's Guide to Winning Under Pressure by Gary Player: Gary Player is one of golf’s greatest champions. As one of the “Big Three” of golf’s golden era (with Jack Nicklaus and Arnold Palmer), he helped launch golf as a major international sport. He sits fourth on the list of most major victories on the PGA Tour and built a reputation of being fearless on the course and steely on the greens. Don’t Choke is his look at what it takes to achieve success when the pressure is on. Player explains how and why he became a champion and what it takes to win in big-time golf, but he also explains how learning to cope in pressure situations can help anyone.219 213

me on the course as you can see. \"It also helped me cope with my chronic =====================fatigue syndrome.\" Woosnam has suffered health problems over the last NAD Energy = Ratio offew years that at one point left him fearing his career was over. Lactate to Glucose HIV/AIDSAs well as post-viral fatigue syndrome Myalgic Encephalomyelitis, Average NAD Level 54 -Woosnam has also been battling the painful, progressive rheumatic Normal is 100+disease Ankylosing Spondylitis. -------------------------------------But Woosnam returned to full action in July last year and is enjoying a newlease of life on the Seniors Tour since turning 50.308 We report that HIV-1 infection of human cells inMy Interpretation of Ian Woosnam's Champion's Dinner309 vitro leads to significant decreases in the intracellularIngredients: concentration of NAD. This• 1 leg of lamb, bone in (about 6 to 7 1/2 pounds) decrease varies with viral• 3 tablespoons chopped fresh rosemary leaves load and HIV strain.• 1/4 cup fresh lemon juice• 8 cloves garlic, minced In tissue culture, cells• 1 tablespoon salt lacking CD4 receptors or• 2 teaspoons coarsely ground black pepper cells incubated with heat inactivated virus do notSauce: demonstrate this decrease• 2 cups diced onions in NAD. Nicotinamide, the• 2 cups chicken stock amide form of the vitamin• 1 cup chopped fresh herbs (combination of rosemary, chives, and niacin, increases intracellular NAD levels in parsley) uninfected cells as• 1 cup red wine expected. Our data demonstrate thatDirections nicotinamide also maintains1. Using your hands, rub the lamb all over with the lemon juice. Pat the increased intracellular NAD concentrations in HIV garlic and rosemary evenly all over the surface of the meat. infected cells.1362. Season the meat with the salt and pepper and place the lamb in a ===================== roasting pan. MIO Smoothie Fact Sheet3. Place the lamb in the oven and roast for 30 minutes. -------------------------------------4. Reduce the oven temperature to 350 degrees F and continue to cook The truth is that only foods, for about 1 hour longer for medium-rare, or until a meat thermometer or supplements composed inserted into the center of the roast registers about 145 degrees F to of 100% foods, can be 150 degrees F (be careful that the thermometer does not touch the counted on as not bone.) containing non-food vitamin5. Remove lamb from pan and allow to rest for 10 to 15 minutes before analogues. Natural health carving. advocates are supposed to6. Position the roasting pan over your stove burners. Add mixed herbs and build health on foods or onions to pan, and stir to combine with pan drippings. nutrients contained in foods.7. Add chicken stock and wine to deglaze the pan, scraping the bottom with a wooden spoon to release any fond.8. Reduce over high heat until sauce consistency.9. Strain before serving, if desired.10. Slice lamb and serve with sauce drizzled over the top.===========================oOo========================== L-Glutamine MIO Smoothie Ingredient-------------------------------------------------------------------------------------------------Glutamine is involved in more metabolic processes than any other aminoacid because it is the main fuel utilized by both the digestive and immunesystems, and it is also the primary conductor of nitrogen to the muscles,owing to the fact that 19 percent of a Glutamine molecule is made up ofnitrogen. It is available in high concentrations in the brain, muscles, gutlining, lungs, heart, kidney, and liver where it has critical functions.214

Birthdays - November 02They understand the value of exercise andproper eating and generally obey these rules,but on their own terms. Scorpios born onNovember 2 are stubborn individuals whopossess emotional and spiritual stamina.Although they often seem quiet andintrospective, they are fighters who supportthe status quo and expect it to support them.Every emotional scene in their lives is highdrama. They do not enjoy being disagreedwith and so often get their way.217 **********************************************Desvonde Pierre Botes - Adam Hadwin -Kouki Idoki - Robert Harold Lohr - EdoardoMolinari Birthdays - November 03November 3 people are full of enthusiasmand vigor for a fitness regimen -- then theymay lose interest altogether. November 3Scorpios are sarcastic, inventive, andprecocious. Although they enjoy the goodthings that come their way, they never quitebelieve their good luck will hold. They arefond of gambling, yet they are far too savvy totake unnecessary chances or draw undueattention to themselves. They place highvalue on their privacy.217 **********************************************Enrique Bertolino - Kris Blanks - BaldovinoDassù - Lisa Ferrero Birthdays - November 04They don't neglect exercise or a good diet,but they don't obsess either. This casualattitude helps them relax. The need ofNovember 4 Scorpios to create controversyexerts its will in every aspect of their lives.Quick-witted and talkative, they tell the truthwithout fearing its consequences. Eccentricbehavior is the norm with them. They havethe integrity to be themselves. They will notdeviate from their standards for anyreason.217 **********************************************Sylvia Masango - Seve Benson - Laura Bush- Edward Matthew Dougherty Spoken from the Heart by Laura Bush: With deft humor and a sharp eye, Laura Bush lifts the curtain on what really happens inside the White House, from presidential finances to the 175-year-old tradition of separate bedrooms for presidents and their wives to the antics of some White House guests and even a few members of Congress. She writes with honesty and eloquence about her family, her public triumphs, and her personal tribulations. Laura Bush's compassion, her sense of humor, her grace, and her uncommon willingness to bare her heart make this story revelatory, beautifully rendered, and unlike any other first lady's memoir ever written.219 215

Since it can easily penetrate the The bioavailability of food blood-brain barrier, it is also vitamins is better than that known as a superb brain fuel. of most isolated USP For this reason some people vitamins, that they may have actually refer to it as a better effects on maintaining “smart-vitamin” – although in fact aspects of human health it is actually not a vitamin at all. It beyond traditional vitamin is considered to be nature's deficiency syndromes, and \"Brain food\" by improving mental at least some seem to be capacities; and is used in the preferentially retained by the treatment of depression, fatigue, human body.alcoholism, epilepsy, muscular dystrophy, mental retardation, andschizophrenia. Glutamine can easily bypass the blood-brain barrier and by It is not always clear if thesedoing so, it increases the amount of glutamic acid and GABA; thereby advantages are due to theenhancing normal nervous system function. As amino acids chemically physiochemical form of thechange in the process of being used up, ammonia is released. Glutamine vitamin, with the other foodplays a role in eliminating this toxic ammonia from the brain. constituents that are naturally found with them, orIn instances wherein the body requires more glucose as an energy source, some combination.135Glutamine is converted to glucose. This conversion can provide fuel forathletes, thus enhancing athletic endurance, and prevent muscle =====================catabolism. Glutamine also aids in maintaining the proper acid/alkaline NAD Energy = Ratio ofbalance in the body, and is of paramount importance for the synthesis of Lactate to GlucoseRNA and DNA. Homocysteine Induced ToxicityGlutamine can also stave off the craving for sweets and sugar, which isbeneficial to people wishing to lose weight. L-Glutamine is typically taken by -------------------------------------weight lifters and performance athletes wanting to reduce fat and maximizemuscle mass. Blood levels of L-Glutamine will fall significantly after No correlation existedstrenuous exercise and will stay low until complete recovery. between cellular glutathioneSupplementation with L-Glutamine can reduce the recovery time following levels and cell viability,your demanding workouts by increasing muscle protein synthesis and whereas a close correlationcounteracting catabolic processes. L-Glutamine availability by between NAD+ levels andsupplementation is a key factor in muscle growth and the anterior pituitary cell viability wasgland secretion of human growth hormone, also essential for building demonstrated.muscle mass.436; 437; 438 Large decreases in cellular ===========================oOo========================== NAD+ occurred in response to homocysteine induced Graeme's Fish and Chips13 Graeme Storm------------------------------------------------------------------------------------------------- From a young age Graeme Storm has made his mark on the world of golf. From playing for the English Boys team, to securing an invitation to play in the European Team for the prestigious Royal Trophy. His numerous successes and achievements since picking up a golf club at a young age illustrate his talent which is sure to secure many more victories in the years tocome.A few of Graeme's amateur highlights include:• Winner — Under 16 English Boys Championship 1994• Winner — English Boys Stroke Play Championship 1996 Birthdays - November 05 216

They eat well but moderately and are alwayslooking for ways to maximize their workoutschedule. They generally prefer simple fare:meat, potatoes, and unadorned vegetables.November 5 people love things that can beproven by science. These Scorpios arenatural researchers and students. They lookfor answers and cultivate knowledge to betterunderstand themselves. Their clever sense ofhumor has a cutting edge, but they neverdeliberately hurt another person. They can bethe life of the party.217 **********************************************Bubba Watson - Joe E. Campbell - JimHerman Birthdays - November 06They seem to be aware of the latest fitnessfacts and theories and can be somewhatfanatical when it comes to diet. November 6Scorpios are passionate, romantic individualswho communicate on many levels. Althoughrelationships are the center of their lives, theyare self-sufficient. They may seem serious,but they know how to have a good time. Theylove luxury and all the creature comforts.When they feel blue, they have a tendency topamper themselves.217 **********************************************Mark McCormack - Jace Bugg - TetsujiHiratsuka - Johnny Pott Birthdays - November 07November 7 people believe that a healthybody, mind, and spirit are interrelated. Theyhave lots of natural energy highlighted by apositive attitude. Very few people have thepotential of the amazing Scorpios born onNovember 7. They possess intelligence andspirituality in equal measure. Although theyhave a strong sense of mission, they need alot of time to concentrate on their personalsense of fulfillment. November 7 natives arededicated to doing good.217 **********************************************Jack Fleck - Felipe Aguilar - GuillermoEncina - Guillermo Encina The Jack Fleck story: the legacy of the Greatest upset in sport history! by Jack Fleck: Anyone who is remotely interested in the game of golf has surely heard of Ben Hogan. However, few have heard the name ‘Jack Fleck’ or the story behind his improbable playoff win at the 1955 US Open which is regarded by many as the greatest upset in the history of the game. Jack Fleck was an assistant driving range pro from Davenport, Iowa. Whatever the reason, Hogan enthusiastically greeted Fleck in person at his golf club manufacturing plant in Texas and agreed to build him a full set of clubs free of charge. “It was just unbelievable, the kindness he continued to show me. In a sense it's a shame that I used those very clubs to defeat him.” Fleck would later say.219 217

• Winner — European Junior Championship 1996 toxicity which were• Winner — The Amateur Championship in 1999 accompanied by the production of singleStorm initially had difficulty establishing himself on the European Tour, and stranded DNA.took a job in a local cake factory in the off season to help finance his early 3-Aminobenzamide, anyears as a professional. In 2007, Storm won his first European Tour event, inhibitor of poly (ADP-ribose)with a single shot victory at the Open de France ALSTOM. He commented, polymerase preserved cell\"It's unbelievable, to be honest. It's an amazing feeling.... Over the last six viability and cellular NAD+or seven months I've been thinking that it might never happen. I've been levels.putting too much pressure on myself but hopefully now I can go on to betterthings.\"310 Evidence that DNA synthesis was alsoMy Interpretation of Graeme Storm's Favourite Meal311 compromised was revealed by the decreased capacity ofIngredients: homocysteine treated cells• 4 x 100g portions of turbot to incorporate deoxyuridine.• 50g plain flour Radical scavengers were• 1 egg also effective in preventing• 150g panko breadcrumbs homocysteine induced• vegetable oil to deep fry toxicity.137• 1 tsp English mustard• 1 tsp white wine vinegar =====================• 250ml olive oil Golf Science Fact Sheet• 50ml double cream -------------------------------------• 100ml fish stock• 100g Maris Piper potatoes In the golf instructional• 1 baby gem lettuce literature, the putting stroke• 50ml lemon oil is typically given higher• 1 tsp chopped fresh chives priority than green reading• 1 tsp chopped fresh chervil and aiming.• 1 tsp chopped fresh parsley• 2 gherkins Of the different factors• salt and pepper deciding stroke direction• 50g capers consistency, face angle was• 1 tsp chopped fresh tarragon found to be the most• 100g purple sprouting broccoli important (80%), followed by putter path (17%) andMethod: impact point (3%). This1 To make the tartare sauce, separate the egg and place the egg yolk, suggests that improvements in consistency of putter path vinegar and mustard into a bowl and impact point will have2 Whisk for 1 minute, then slowly add the olive oil in a steady stream, very little effect on overall putting direction consistency taking care not to split the mixture. Season with salt and should not be3 Add the double cream and mix thoroughly, then whisk the hot fish stock in gradually until the mixture coats the back of a spoon4 Dice the potatoes into 1cm cubes and cook in a pan of salted boiling water. Once tender, add to the tartare sauce along with the sliced lettuce5 Stir for 2 minutes and then roughly chop the herbs and add along with the finely diced gherkin to the sauce. Season to taste and put aside6 To prepare the fish, dredge in flour. Separate the egg and dip the fish in the whisked egg yolk, then roll through the seasoned breadcrumbs7 Heat some oil in a non-stick pan and when it is hot, add the fish. Cook gently until the fish has a light golden edge, which should take approximately 15 minutes8 Carefully flip the fish and remove from the heat. This will allow the gentle residual heat to finish the cooking process. Cook the purple sprouting broccoli. Heat the lemon oil in a small pan, add the drained capers and fry until browned and frizzled. Lift out with slotted spoon and drain on kitchen paper9 Place the tartare sauce in the centre of the bowls. Place the fish on top and garnish with the capers and lemon oil. Serve with purple sprouting broccoli. Birthdays - November 08218

November 8 men and women generally takea common-sense approach to fitness andhealth. They eat a moderate diet, and theyrarely overindulge. November 8 Scorpioswalk their own path in life, and, even if it isdifficult, they usually resist help. They giveadvice rather than take it. They see life on abroad, episodic scale. They have a quirkyvision that may not accord strictly with reality.If they are bold enough to divulge that vision,they can be handsomely rewarded.217 **********************************************Beverly Klass - Francesco Molinari - KathleenEkey - Troy Matteson - Thongchai Jaidee -Christiaan Neethling Barnard Birthdays - November 09They have a balanced temperament, whichhas a lot to do with their good health. Theyhave a tendency to overeat when feelingblue. Scorpios born on November 9 areadventurous and always on the lookout fornew experiences. They seem to be constantlyin motion, involved in new challenges. Theyhave great curiosity and never stopinvestigating the world around them. They livelife on their terms. They don't mind makingmistakes as long as they learn from them.217 **********************************************Dr George Coetzee - David Robert Duval -Terry J. Diehl - Tom Weiskopf Birthdays - November 10They have so much natural good health andvibrancy that it can be undermined only bytheir own actions. Scorpios born onNovember 10 have so much strength of willthat there is nothing they cannot accomplish.They possess a keen intelligence. However,they need to develop their spiritual side; ifthey do not, it becomes easier for them to beseduced by worldly attractions that bring littlesatisfaction. When they are in pursuit of agoal, they turn all their talents towardachieving it.217 **********************************************Morris Hatalsky - Lee Cross Rinker - TishCerto Christiaan Barnard: One Life by Christiaan Barnard and Curtis Bill Pepper: The South African surgeon Christiaan Barnard, who has died aged 78, led the surgical team that performed the first human-to-human heart transplant on December 2-3 1967. The operation captured public imagination around the globe, and, literally overnight, Barnard became one of the best known people in the world. Although his achievement, courage and vision should not be underestimated, the transplant was, as Barnard readily admitted, just one more step in the progress of surgery. Unlike many other pioneering surgeons, however, he had charisma - a blend of good looks, intelligence, wit, an often naive honesty and the unashamed expression of emotion - that made others want to see him, talk to him, and be with him.219 219

===========================oOo========================== prioritized in the training of elite players. L-Methionine In addition, mean stroke MIO Smoothie Ingredient direction variability for an------------------------------------------------------------------------------------------------- elite player (European Tour) was found to be 0.39 The human body, without water, is degrees, which is good comprised of 75 percent amino enough to hole about 95% acids. All of the neurotransmitters, of all 4-m putts. In practice, except for one, are made up of however, top professionals amino acids and 95 percent of in tournaments only hole hormones are amino acids. about 17% of 4-m putts. We L-Methionine is an essential amino conclude that the putting acid meaning that it must be stroke of elite golfers has a consumed in the diet and it must be relatively minor influence on supplied to the body through protein direction consistency.138 intake because it is not produced inthe human body in significant amounts. L-Methionine is required by the =====================body to synthesize SAMe (pronounced \"Sammy\" or S-adenosylmethionine). MIO Smoothie Fact SheetThe body integrates L-Methionine with ATP, which in turn produces SAMe. -------------------------------------SAMe is active and required in 40 biochemical processes and involvedindirectly in many more. Betacarotene in carrots, however, is safer than evenSAMe is made within the body and is present in almost every tissue, and it Dr. Sinatra suggests (therehas been shown to be effective as a treatment for osteoarthritis and is about 12,000 i.u. ofassociated joint pain, stiffness, and inflammation. SAMe has also been betacarotene in one rawshown to be beneficial for most types of depression. Many studies have carrot). The reason for thisconfirmed that SAMe is as effective as other commercial antidepressant is because betacarotene indrugs, working more quickly with fewer side effects by boosting the activity carrots is attached toof several brain chemicals involved in mood, such as norepinephrine, lipoproteins which appear todopamine, andserotonin. SAMe enhances and stabilizes liver function. In aid in preventing toxicity.many places including Europe, SAMe is used in the treatment of cirrhosisand liver damage caused by alcohol. SAMe has been proven effective in Isolated USP betacarotene,the treatment of fibromyalgia, AIDS-related myelopathy, and attention even if it allegedly comesdeficit-hyperactivity disorder (ADHD) in adults. SAMe also aids the body in from “natural” sources,manufacturing a wide range of compounds, including neurotransmitters simply does not have thesuch as serotonin and dopamine, as well as cartilage components such as attached lipoproteins orglycosaminoglycans. other potentially protective substances as found inIt assists in the breakdown of fats and thus impedes the build-up of fat in foods like carrots.139the arteries, as well as supports the digestive system and eliminatestheheavy metals from the body since it can be converted to cysteine, whichis a precursor to glutathione, a crucial ingredient in detoxifying the liver. Theamino acid methionine is also a great antioxidant as the sulfur it suppliesintercepts and wards off free radicals. It may also be used to treatdepression, arthritis pain as well as chronic liver, and some studies havealso indicated that methionine might improve memory recall.436; 437; 438===========================oOo========================== 1991 Masters Champions Dinner Steak and Kidney Pie Nick Faldo------------------------------------------------------------------------------------------------- Nick is one of Europe's most successful golfers, with over 42 titles to his credit. Nick always demonstrated a natural aptitude for sport, but watching Jack Nicklaus competing in the 1971 US Masters was a defining moment and inspired himBirthdays - November 11220

Because the will of men and women born onthis date is strong, it often endows a fragileconstitution with good health. November 11Scorpios are the world's true mystics. Unableto live life on a strictly material level, theydepend upon knowledge and experience totake them where they wish to go. They havemarvelous creative powers. They are naturalstorytellers. An interest in all facets of humanexperience is an illuminating influence in theirlives.217 **********************************************Dr Abram Hoffer - Fuzzy Zoeller - ErikCompton Birthdays - November 12They require emotional and spiritualmotivation to feel good about themselves. Ifthey are unhappy, they may seek relief infood, drink, or drugs. November 12 Scorpiospossess a dual nature and may be perceivedas a \"saint\" or \"sinner.\" Their penetratingintelligence is almost unnerving because itseems able to decipher the others' motives.They are loners, yet they have a magneticpersonality. They can use their appeal tomanipulate, though they risk alienating othersif they do.217 **********************************************Dewi Schreefel - George Fazio - DelroyCambridge - Jason Day - Philip Reed Birthdays - November 13People born on this date believe in takingcontrol of their physical and spiritualwell-being. Being healthy isn't a part-timeoccupation -- it's a lifetime quest. Scorpiosborn on November 13 possess a powerfulconscience and a strong desire for personalautonomy. Uniqueness is so important thatthey may adjust their opinions to deliberatelyconflict with others! They have a naturaldignity and are humorous, spontaneous, andoften lucky.217 **********************************************William Timothy Britton - Jay Sigel - RosieJones - Jack Rule Adventures in Psychiatry: The Scientific Memoirs of Dr. Abram Hoffer by Abram Hoffer: This book is a feast for the mind and the spirit: the autobiography of one of the great doctors of the 20th century, Dr. Abram Hoffer. This book tells the wonderful story of the rebirth of nutritional medicine. Based on the science of biochemistry, now known as orthomolecular medicine. Here we follow the journey of its founder: from his Saskatchewan farm childhood, subsequent training in bio-chemistry and agricultural science, his early insights into the central importance to human and animal health of soil and plant food quality, to his specialization in psychiatry, professorship at the University of Saskatchewan, and his daily work with patients.219 221

to take up golf. ===================== NAD Energy = Ratio ofWith a set of clubs borrowed from the next door neighbours, Nick started Lactate to Glucoselearning golf at his local club. Within four years he was the best amateur Huntington's Diseaseplayer in Europe, winning the English Amateur Championship and theBritish Youth Championships in 1975. The following year Nick took up golf -------------------------------------professionally. Impaired brain energyIn 1977, aged just 20, Nick became the youngest ever Ryder Cup team metabolism with increasedmember and proceeded to win all his matches. In the years since, he has regional brain lactate mayrepresented Europe a record eleven times and to this day he holds the play a role in therecord for the number of points and matches won in the competition.312 pathogenesis of Huntington's disease (HD).My Interpretation of Nick Faldo's Champion's Dinner313 Magnetic resonance spectroscopy (MRS) hasFOR THE FILLING provided conflicting• 600g lean stewing steaks, cut into chunks evidence, however,• 4 flat mushrooms, quartered or halved if small regarding metabolic• 200g lamb's kidneys, halved changes.• 2 medium onions, chopped• 1 tsp English mustard powder Lactate/creatine and• 1 tbsp rapeseed oil lactate/N-acetyl aspartate• 2 bay leaves (Lac/NAA) ratios were• 4 thyme sprigs significantly increased in• 100ml red wine parieto-occipital (p<0.05)• 2 tsp tomato purée and cerebellar (p<0.01)• 2 tbsp plain flour voxels in HD patients. After• 1 large carrot, chopped extrapolating group• 3 tbsp chopped parsley Lac/NAA results to a theoretical voxel containingFOR THE PASTRY 100% brain, this ratio was• 140g plain flour, plus extra for dusting greater in the HD group than• 25g very cold (or frozen) butter the control group. This• 1 tsp thyme leaves supports the possibility of• 4 tbsp 2% fat Greek yogurt impaired mitochondrial• 2 tbsp extra-virgin olive oil function resulting in abnormal brain energyMethod metabolism in HD.1401. Cut out and discard the thin tubes from the kidneys. Rinse the kidneys ===================== in cold water until the water runs clear, then chop them into small Golf Science Fact Sheet pieces. -------------------------------------2. Heat the oil in a large saucepan or deep sauté pan. Add the onions, bay In this study, we extended and thyme sprigs and fry over a medium heat for 8-10 mins until the the work of Rees and Hardy onions are really golden, stirring often. Put the kettle on. (2004) by examining the3. Add the steak and kidney to the pan and stir-fry briefly, just until it loses main and stress-buffering its pink colour. effects of social support4. Turn up the heat, pour in the wine, stir to deglaze the bottom of the pan, upon sports performance. then let it boil over a high heat for 2-3 mins until reduced and absorbed into the meat.5. Stir in the tomato purée and mustard powder. Sift in the flour, stirring, then stir for a couple of mins. Pour in 400ml boiling water and continue stirring until the mixture starts to boil and is thickened.6. Tip in the carrot and both mushrooms, reduce the heat, cover with a lid, then leave to simmer gently for about 1 hr, stirring occasionally.7. Remove the lid and simmer another 25-30 mins or until the meat is very tender and the gravy has thickened slightly.8. Remove from the heat and remove the bay leaves and thyme sprigs. Stir in the parsley, season to taste, then transfer to a pie or ovenproof dish (22-23cm in diameter, 6cm deep, 1.7-litre capacity or similar), then leave to cool slightly. Heat oven to 200C/180C fan/gas 6.Birthdays - November 14 222

They are generally careful what they eat,though nervous energy could promotesmoking or drinking caffeinated beverages --which increases nervousness. November 14Scorpios are introspective and refuse toconform to the worldly standards of success.Of particular interest is the possibility theyhave healing powers or psychic talents. Theyhave an affinity for nature. They regardthemselves analytically and can makeobjective judgments regarding their motivesand inner drives.217 **********************************************Charles Blair Macdonald - André RobertBossert - Nicolas Colsaerts Birthdays - November 15They are moderate in their health habits.While they may have picked up someregrettable dieting habits during adolescence,their common sense usually points them inthe right direction. Scorpios born onNovember 15 are fun-loving and enjoy beingthe center of attention. They are greatconversationalists who enjoy a lively debateon just about any subject. They are avidcollectors of facts and trivia who treat theirknowledge as a game, not anaccomplishment.217 **********************************************Scott Schrader - Lorena Ochoa - Fred Marti -Jordan Shea Russell Birthdays - November 16They are not health conscious. They don't liketo feel they must maintain a strict diet orexercise routine to stay healthy. Scorpiosborn on November 16 have the ability totranscend their everyday experiences,gaining wisdom through encounters withothers. They may seem wise beyond theiryears. Their stern attitude makes themappear humorless, yet they have a wonderfulpersonality. They are self-effacing. Whenthey display their less complicated side, theyare likable.217 **********************************************Bruce Edwards - Robert Allan Cruickshank -Glen Edward Day Caddy for Life: The Bruce Edwards Story by John Feinstein: Beyond golf's polished surface there lies a world not often seen by the average fan. The caddy sees everything - the ambition, the strategy, the rivalries, the jealousies - that occurs behind the scenes. Award-winning John Feinstein, America's favourite sportswriter, got one of golf's legendary caddies to reveal the secrets behind the most popular sport of our time. In 1973, after forgoing college, Edwards walked on the course behind a young Tom Watson and never looked back. Watson would go on to win eight major titles with Bruce Edwards by his side. Edwards continued to do the job he had dedicated more than half his life to right up to his death in April 2004, aged 49.219 223

9. While the meat is cooling, make the pastry. Put the flour, and thyme if In all models, stressors were using, into a bowl. Grate in the cold or frozen butter, make a well in the associated with worse centre, then add the yogurt, olive oil, a pinch of salt and a good grinding performance, whereas of black pepper. social support was associated with better10. Using a round-bladed knife, mix together with 2 tsp cold water, then performance. Main effects gently gather together with your hands to form a dough. Remove for social support upon from the bowl and knead briefly until smooth. performance suggest that social support may have11. Roll out the pastry on a lightly floured surface so it's slightly bigger aided performance directly, than the top of the pie dish. Lay the pastry over the meat and trim regardless of the level of the edges with scissors so it slightly overhangs the edge of the dish. stress.141 Make 2 small slits in the centre. Flute the edges, then roll out the trimmings and cut out 6 diamond-shaped leaves. Dampen one side ===================== and lay them on the pastry lid. MIO Smoothie Fact Sheet -------------------------------------12. Place the dish on a baking sheet, then bake in the oven for about 25 mins or until the pastry is golden. A Cornell University study found that food vitamin C===========================oOo========================== (as found in whole fruit) was 263 times more eftective as L-Tyrosine a free radical scavenger than isolated ascorbic acid. MIO Smoothie Ingredient------------------------------------------------------------------------------------------------- This appears to be because fruits contain various Tyrosine is the precursor of the naturally occurring thyroid hormones threonine and phytochemicals are thyroxine, and the adrenal and responsible for most of the growth hormones epinephrine, antioxidant activity.139 dopamine and norepinephrine. The function of the amino acid tyrosine is closely related with neurotransmitters and hormones in the body and is essential for normal mental functions. It is also used to create melanin the darkpigmentation in the skin which helps shield our body from the harmful UVrays of the sun.Dietary sources of tyrosine are principally derived from animal andvegetable proteins, which includes soy products, chicken, turkey, fish,peanuts, almonds, avocados, bananas, milk, cheese, yogurt, cottagecheese, lima beans, pumpkin seeds, and sesame seeds.Tyrosine deficiency may cause a variety of conditions, including muscleloss, weakness, low protein levels, mood disorders and liver damage. Lowlevels have been linked to hypothyroidism (low thyroid function) anddepression. Manifestations of tyrosine deficiency can also be evidentthrough symptoms such as low blood pressure, low body temperature (suchas cold hands and feet), and restless leg syndrome.Tyrosine helps regulate mood and stimulates the nervous system. It canalso boost the metabolism and treat conditions characterized by chronicfatigue. The body needs adequate supplies of tyrosine to make manyimportant brain chemicals that help regulate appetite, pain sensitivity, andthe body’s response to stress. It is also needed for proper functioning of thethyroid, pituitary, and adrenal glands, as low levels of tyrosine may lead tochronic fatigue and sluggish metabolism.The body needs both tyrosine and the essential amino phenylalanine tomake epinephrine, dopamine, and norepinephrine, three neurotransmittersthat play an important role in the way you perceive and interact with yourenvironment. Without adequate amounts of phenylalanine, the body can’tmanufacture its own supply of tyrosine; without adequate amounts oftyrosine, the body cannot metabolize phenylalanine.Birthdays - November 17224

Although people born on this date are nothealth fanatics, they understand that if theyfail to handle their lives in a certain way,they'll lack the vigor and energy they need.Scorpios born on November 17 have theability to read the hearts and intentions ofothers. Their great wisdom gives them aspiritual view of life; they refuse to get caughtup in life's superficial aspects. They carrythemselves with great personal dignity. Theygravitate to careers that let them indulge theircontemplative side.217 **********************************************John Parry - Joyce Wethered - Joseph Dey -Marco Dawson - Horacio Carbonetti Birthdays - November 18As for diet, they take an old-fashionedapproach. Because they're constantly on thego, they eat what they like. Scorpios born onNovember 18 possess amazingdetermination and an unbeatable will. Theyhave a need to put their personal stamp onexistence. These vibrant, energetic peoplehave a physical nature. They can beaggressive, even pugnacious, at times. Whileit's nearly impossible to win an argumentagainst them, they make challengingopponents.217 **********************************************Craig Wood - Barton Holan Bryant - MiguelRodríguez - Kyle Stanley Birthdays - November 19People born on this date read all the latestliterature about exercise and diet and have anuncanny ability to discover which of theseapproaches are right for them. Scorpios bornon November 19 are likely to keep their owncounsel. These self-controlled, taciturnindividuals make good leaders yet do not mixwell with others. One of their greatest talentsis to make others feel good aboutthemselves. Although seemingly aloof, theypossess much charm.217 **********************************************Jaco Ahlers - Russell Claydon - PascalEdmond - Azahara Munoz - James Lepp Joyce Wethered: The Great Lady of Golf by Basil Ashton Tinkler: This is a well told story of Joyce Wethered, a golfing star of the 1920's who somehow slipped almost completely under the radar. This excellent publication gives an insight into Joyce's chacter and personality on and off the golf course. We learn the story of a private, modest and yet determined champion. Joyce played golf in the same era of the immortal Bobby Jones, and whilst parallels may be drawn regarding their respective dominance, their conduct in victory and rare defeat, remain more endearing qualities. Sadly for someone so completely dominant in her era, she recieves absloutly no recognition in the modern golf world.219 225

A scarcity of either of these amino acids could make you more susceptible =====================to a number of mental disorders, including anxiety, depression, low libido, NAD Energy = Ratio ofand chronic fatigue. Tyrosine supplements, especially when combined with Lactate to Glucose5-HTP (5-hydroxy-tryptophan) supplements, have been utilized successfully Hyperglycemiato treat depression. Tyrosine supplementation has also been used for Average NAD Level 71treatment of allergies, headaches, Parkinson’s disease, and drug Normal is 100+withdrawal.436; 437; 438 ------------------------------------- ===========================oOo========================== To determine the influence Greg's Grilled Rib-eye of glycemia or cerebral ischemia on this lactate Gregory John Norman increase, we studied 69------------------------------------------------------------------------------------------------- head-injured patients. Hyperglycemia was found \"The Fellowship, named in consistently within 12 hours honor of Mr. Norman, after injury and mild recognizes his long-time hyperglycemia persisted interest in fostering research during the entire period of that will enhance our study. knowledge of golf injury prevention and treatment,\" The blood lactate value was stated Scott M. Lephart, also elevated during the first Ph.D., A.T.C., director of the 12 hours normalizing within NMRL and associate 24 to 36 hours. The VCSF professor at the University of lactate course was Pittsburgh School of Health independent from that of theand Rehabilitation Sciences. \"This will be a living legacy to Mr. Norman, as blood lactate value. A highwe give aspiring young researchers the opportunity to reach the same level initial VCSF glucose valueof excellence in the laboratory as Mr. Norman has achieved on the links.\" was associated with a high initial VCSF lactate value.The NMRL is one of the few centers in the country that has done However, a high VCSFbiomechanical and neuromuscular research on golf injuries. This type of lactate concentration wasresearch has contributed to the medical and surgical treatments that have present even when thebeen critical to the return of Mr. Norman and other elite professional golfers glucose value was close tofollowing surgery.314 the normal level.142Ingredients: - Serves 4315 =====================• 4 rib-eye steaks, brought to room temperature Golf Science Fact Sheet• 3/4 lb baby potatoes, cleaned and quartered and dry -------------------------------------• 3 medium shallots, peeled and sliced into thin rings• 8 oz yellow pear tomatoes, halved Recent research on motor• 1 tbsp fresh basil leaves, chopped skills of golf have pointed to• Baby spinach leaves, cleaned the usefulness of mental• 8 oz cherry tomatoes, halved imagery. In golf, such• Salt and black pepper to taste training is rarely used as a• Crispy shallots (yields 1 cup)• 2-3 cups peanut or canola oil• Tomato pan sauce• 1 tbsp fresh thyme leaves• 1 tbsp butter• 1 tbsp olive oil• 3 tsps balsamic vinegar• 1 tsp white wine vinegar• 3 cups all-purpose flour• 1/2 cup bread crumbs• Salt and pepperPreparationDue to the richness of the rib-eye steak, a simple, clean yet flavorful sidedish is always the best way to go! It brings the palate to life and really helpsthe flavors of the steak shine! Texture is everything in this dish, fromBirthdays - November 20226

Because of their strong emotional nature,November 20 men and women understandthe value of daily meditation. November 20Scorpios are complex and complicated andcan be truthful to the point of recklessness.Loyalty is practically a religion to them.Although they dislike change, they are ofteninstrumental in bringing it about in the lives ofothers. They strive for achievement, eager toprove that \"good guys\" finish first. The mostimportant achievement in their lives is tomake their family happy.217 **********************************************Bobby Locke - Chris Campbell - Don January- Tim Norris -Nadine Gordimer Birthdays - November 21If they put on a few pounds, they're likely tocut back on calories for a week or so, buttheir attempts seldom go beyond that.Scorpios born on November 21 arehumorous and practical. They're interested ingetting the job done and having a good timedoing it. A belief in their own abilities keepsthem involved in projects that wouldintimidate others. They are hard workers whohave the common sense to know what mustbe sacrificed.217 **********************************************Frank Edmonds - Babe Hiskey - Garrett Willis- Gary Koch Birthdays - November 22Good health is important to these men andwomen. An ability to recognize the symptomsof potential emotional meltdown will helpthem handle life's negative moments. ASagittarius born on November 22 is fun-lovingbut has a serious side. They unhesitatinglyput themselves on the line for the people theylove and the causes they value, without beingself-righteous. They possess a great soul.They have class; it's impossible for anyone todislike them.217 **********************************************Ralph Guldahl - Joel Ashley Edwards - RossDaniel Fisher - Chie Arimura - Saiki Fujita No Cold Kitchen: A Biography of Nadine Gordimer by Ronald Suresh Roberts: Eight years in the making, this book charts Nadine Gordimer's life and work, providing a vibrant portrait of the country in which Gordimer lives, the history she lived through, and the people around her— and people abroad. Drawing upon unprecedented access to Gordimer and her documents, No Cold Kitchen gives sympathetic but rigorous attention to the full range of Gordimer's work, teasing out the inevitable contradictions between her public and private voices and granting the reader an intimate insight into what Gordimer underwent and overcame, both during apartheid and afterwards. The author shrewdly chronicles the drive that led Gordimer, who described herself as a \"barefoot girl from Springs,\" to a Nobel Prize for literature.219 227

the perfectly grilled rib-eye, to the juicy tomatoes, to the crisp spinach and teaching technique forthen finally the crunchy shallots. beginners on the grounds that only top professionals1. In a large saute pan, over medium-high heat, melt the butter and olive stand to gain from mental oil. Add the potatoes and cook for approximately 6-8 minutes, shaking imagery. the pan and turning the potatoes when needed. You want each side of the potato to become crispy and golden and the potatoes to be cooked Analysis showed that the through. beginners' approach shot performance improved most2. Add the tomatoes to the pan and saute for 3-4 minutes or until the in the group combining tomatoes just begin to soften. Add the thyme, basil, balsamic and white physical practice and mental wine vinegar to pan. Turn off heat and season with salt and pepper. imagery when compared with the group just physically3. In medium-size mixing bowl, add shallots, flour, bread crumbs and salt practising the approach and pepper. Mix to coat shallots completely with flour. shot. It seems mental training can be used4. In medium sauce pan, add oil and heat to reach 325 F. Once oil is hot, effectively to improve use your fingers to break shallots into smaller rings. Shake off excess performance even with flour from shallots and add to oil. Do not overcrowd oil or shallots will not beginners.143 crisp up. Cook shallots in oil until they become golden brown — approximately 1-2 minutes. Remove from oil, drain and transfer to ===================== paper-towel-lined plate. Season lightly with salt. NAD Energy = Ratio of Lactate to GlucoseTo Grill Steaks: Hypertension1 Heat cast-iron grill pan to very become very hot. Lightly season steaks Average NAD Level 71 Normal is 100+ with salt on both sides. Add steaks to grill pan and let cook for roughly 2-3 minutes. Flip over and cook another 2 minutes. Make sure to get a ------------------------------------- nice grilled crust on each side of steak. Remove from heat and set aside. Lactate and pyruvate2 To plate dish, add fresh spinach leaves to plate. Top spinach with concentrations and tomato pan sauce, drizzling liquid around plate. Top with steak and acid-base parameters in finish off with crispy shallots. cerebrospinal fluid (CSF) and arterial blood were===========================oOo========================== measured in 21 patients with malignant hypertension ( Lemon MHT ), 19 with benign hypertension (BHT) and 21 MIO Smoothie Ingredient normotensive subjects (NT).------------------------------------------------------------------------------------------------- Average values for CSF Juicy, acidic, and flavorful lemon is lactate and lactate/pyruvate the most widely used citrus fruit (L/P) ratio were significantly worldwide. It is the smallest among higher in MHT than in either citrus fruits yet contains more health BHT or NT. There was a benefiting nutrients than oranges, linear correlation between pomelo etc. Lemons are thought to be originated in the Himalayan foothills of North-East India, from where they spread all across the Middle East, Europe, Africa, and as far as Americas. Lemons are nowlargest consumables among fruits.Lemons are packed with numerous health benefiting nutrients. The fruit islow in calories, 29 calories per 100 g, one of the lowest among citrus group.They also a good source of B-complex vitamins such as pantothenic acid,pyridoxine, and folates. These vitamins are essential in the sense that bodyrequires them from external sources to replenish.Lemons like oranges contain a variety of phytochemicals. Hesperetin andnaringenin are flavonoid glycosides commonly found in citrus fruits.Naringenin is found to have a bio-active effect on human health asantioxidant, free radical scavenger, anti-inflammatory, and immune systemmodulator.436; 437; 438228

Birthdays - November 23They derive pleasure from golf, tennis, andvolleyball. Not only do these sports help keepthem in shape, but they relieve tension andbuild self-esteem. Religion often plays a vitalrole in their lives. A Sagittarius born onNovember 23 has a strong moral conscience,though they enjoy defying the status quo.They seek diversity through everydayexperience. They have a talent for uncoveringtruth and are able to size up people andsituations with ease.217 **********************************************Jerry Kelly - Donald Ross - Errie Ball Birthdays - November 24These people constantly change their ideasabout what constitutes an intelligent healthprogram. By the time they reach middle agethey have tried just about everything. They'reconvinced they can control health throughgood diet. A Sagittarius born on November 24seems to do everything by their personality --they attract others to them, project an aura ofyouth and charm, and even seem betterlooking than they are. They are exceptionallyintelligent yet don't need to be identified with itfor ego.217 **********************************************Scott Mabon Hoch - Ashley Prange Birthdays - November 25November 25 natives believe that in order tobe physically healthy they must align theirmind-spirit energies. A Sagittarius born onNovember 25 has the soul of a visionary.Dreamers more than doers, they aresensitive to the hurts and happiness of othersand are governed more by emotion thanreason. They seem to be loners but are in asearch to connect with others. Spiritualityplays an important role, affecting all majordecisions.217 **********************************************Amelia Rorer - Nolan Jay Henke - SkeeRiegel - Karl Benz Karl Benz and the Single Cylinder Engine by John Bankston: Karl Benz, among many men, had tried to invent a \"horseless carriage.\" In 1885, he succeeded in building the first three-wheeled automobile. He didn't plan on starting his own automobile revolution. In fact, not many people bought his first car. But a century later the company he built is still in existence. And his contribution to self-powered vehicles has changed millions of lives. It was the first automobile entirely designed as such to generate its own power, not simply a motorized stage coach or horse carriage, which is why Karl Benz was granted his patent and is regarded as its inventor.219 229

===========================oOo========================== CSF lactate and CSF 1990 Masters Champions Dinner pressure, and the latter was also related to mean arterial Shepherd's Pie pressure exceeding 150 mm Hg. Nick Faldo------------------------------------------------------------------------------------------------- Such increases in the acid metabolites in CSF indicate Nick Faldo is facing a that brain metabolism £15million divorce payout becomes anaerobic in MHT, following the breakdown of probably due to increased his third marriage to the intracranial pressure.144 woman he declared was 'The One'. The 48-year-old ===================== former golf champion NAD Fact Sheet confirmed last night that he had filed for divorce from his ------------------------------------- 31-year-old wife Valerie, with whom he has a two-year-old A couple of half-hearted daughter. short term therapeutic trials were conducted in theBut after two previous failed marriages and adulterous affairs, one with an United States using aAmerican student 18 years his junior, there was always going to be some different preparation whichdoubt about that. could not bypass the stomach and using chronic'Nick is always being told he is a champion - but at home Valerie expects deteriorated patients of thehim to help out. 'Valerie is sad and totally shocked. She has done nothing type resident in mentalwrong and just wants to stay with Nick. 'Maybe it's hard for him to accept hospitals in those days up tothat he is no longer one of the top players and thinks he will improve by 30 years and more andbeing alone.316 these investigators saw no response.My Interpretation of Nick Faldo's Champion's Dinner317 When I tried to use pureThe Filling: NAD given as a powder, I• Ground Lamb or Beef (about 1.5 lbs) saw no response.95• Tomato Puree or Paste (no more than a small can)• Worcestershire Sauce (several splashes) =====================• Red Wine (several glugs) Golf Science Fact Sheet• 1 Large Carrot (grated) -------------------------------------• 1 Large Onion (grated)• Fresh Rosemary Previous research has• Fresh Thyme discussed the interaction of• Minced Garlic (4 cloves) hand preference, eye• Chicken Stock (1/4 cup) dominance, and sport• Salt performance. Analyses• Pepper indicated that right-eyed subjects had significantlyThe Mash:• Golden Potatoes (about 1.5 lbs)• Parmesan Cheese (1/4 cup, minimum)• Heavy Cream ( 1/4 cup)• Butter (3 1/2 Tbsp)• Salt• Pepper• Egg Yolks (2)Prep Work:1 Dice the garlic2 Separate your herbs from the stems3 Separate your Egg Yolks4 Peel and Slice your potatoes into even piecesBirthdays - November 26 230

The recipe for health and happiness byNovember 26 people is comprised of equalparts activity and indolence. A Sagittariusborn on November 26 is achievement-oriented and likes to do things their way. Theycan use practical means to bring aboutseemingly impractical goals. They seemhotheaded and stubborn; this doesn't comefrom ego but from innocent self-confidence.They believe their way is the best way.November 26 people would rather strugglethan have things come easily.217 **********************************************Louise Parks - John Samuel Inman - ChrisWood Birthdays - November 27Their attitude toward health generallyrevolves around being active and eating whatthey please. They are likely to struggle withfood at some period, and this may take theform of anorexia or bulimia. There are fewmore independent thinkers than a Sagittariusborn on November 27. They enjoycontroversy and are apt to seek out aneccentric lifestyle. These go-getters haveleadership potential and seem to be alwayson the move. They are notorious practicaljokers.217 **********************************************Danielle Ammaccapane - Pat McGowan -Tom McGinnis - Caroline Kennedy Birthdays - November 28Although they know that exercise and dietplay big parts in good health, they feel thatsuch habits only provide a temporary solution.It's often said that a Sagittarius born onNovember 28 is their own best friend andworst enemy. They know how to break rulesto get attention. But they're also creative andcan inspire others. They have bursts ofcreative energy, as well as periods ofindolence during which they produce verylittle.217 **********************************************Henry Picard - Angela Stanford - ScottJamieson - Jeff Klauk A Family Christmas by Caroline Kennedy: \"When I began assembling [this] collection, I was skeptical that I would learn anything new about Christmas, but reading and reflecting on the history and spirit of Christmas brought back many memories, and taught me a great deal … The literature of Christmas ranges from the miraculous to the tragic, the profound to the ridiculous, but always represents the connection to something larger than ourselves.\" There are also many lesser-known gems throughout and personal treasures from her own family -- including a young Caroline’s Christmas list to Santa Claus and a letter from her father as President to a child concerned about Santa’s well-being. This diverse and unique anthology will become a timeless keepsake, and will enrich your heart and mind with the spirit of Christmas.219 231

5 Open your wine if it’s not already better performance using6 Open your can of Tomato Paste the right-handed stance than the left-handed stance,Cooking the Potatoes: whereas left-eyed subjects1 This part is easy as pie, just boil some water, throw some salt and your showed the opposite. potatoes in, and set a timer for 15 minutes – start on your filling. Upon Most subjective ratings were the timer going off, take your potatoes out and strain the water off. more positive with2 Put potatoes back into the pan, or into a medium mixing bowl. Mash the right-handed stance for both potatoes with their ingredients from above and keep warm (your filling right-eyed and left-eyed should be about done by this point) subjects. These findings suggest that eye dominanceCooking the Filling: could have some influence3 Pour Olive Oil into a hot, rather large pan, then add meat. Stir meat as if on putting performance.145 your life depends on it for a few minutes so it’s nice and brown, and ===================== broken into very small pieces. NAD Fact Sheet4 Add your Rosemary, Thyme, and Garlic, then stir some more. Quickly add your Carrot, and Onion, stir a little longer. The idea at this point is to ------------------------------------- get everything to a minced consistency.5 Add Worcestershire Sauce, stir, add Tomato Puree, stir, add Red Wine You must gain more and sweat down for a minute or two. Add chicken stock and cook for 3 information about yourself in more minutes. order to better manage yourself. If you overloadFinal Instructions: your metabolism, you will1 Scoop your meat mixture into a deep casserole or other oven safe dish not have any energy. The body will first draw on your and then spoon the mash over the top. Spread the mash over the top of NAD, then your carnitine the mix with the bottom of the spoon and then sprinkle a generous and then your magnesium, portion of Parmesan cheese over the top. resulting in a deficiency.2 Poke the top with a fork several times to give it a peaked look and stick You are tired and have too it in the oven at 400 degrees for 18-20 minutes to brown the potatoes little energy. and set the pie.3 Serve it up and watch people melt!===========================oOo========================== Maca Extract MIO Smoothie Ingredient------------------------------------------------------------------------------------------------- The endocrine system is a collection of glands that produce chemical \"messengers\" called hormones essential for normal bodily functions. A wide variety of physiological processes are carried out unconsciously by these \"messengers\". Once released they flow directly into the bloodstream and are transported to organs and tissues throughout the entire body. Scientists and doctors are nowfinding maca to be one of the best natural ways to regulate and supportendocrine health. This action regulates metabolism, energy levels, growth,sexual development and the sense of well being and attitude.As an adaptogen, maca works broadly to contribute to overall well being. Itnourishes and calms the nerves with calcium, phosphorus, vitamins B1 andB12 , and fatty acids, all of which work beneficially on the nervous system.Birthdays - November 29 232

As long as their attitude remains upbeat, theyare fit as a fiddle. Yet should a relationship gowrong or a career turn sour, they may lose allinterest in pursuing a healthful lifestyle. ANovember 29 Sagittarius finds their greatestself-realization through love of others. Theyare ruled by emotions but can be objectiveabout personal motives. Their potential forself-discovery is great, but they must learn totell themselves the truth.217 **********************************************Danny Chia - Ross Drummond - ErnieVossler - Joe Inman Birthdays - November 30People born on this date have their own wayof doing nearly everything -- and that includestheir health regimen. They may enjoy eating adiet of raw fruits and vegetables and theoccasional dairy product. Possessed with asharp wit and the personality of a star, aNovember 30 Sagittarius tends to liveflamboyantly. Despite this, they are loners.They enjoy breaking conventional patterns.They're also moralists who believe the moralcode applies to everyone -- except them! .217 **********************************************James Hubert Kingston - Casey Wittenberg -Anthony Kang - Lisa Maguire Birthdays - December 01They work hard to look fabulous buteventually learn that good health is moreimportant. A Sagittarius born on December 1is theatrical and flamboyant, withall-too-human flaws. They use their sense ofhumor to showcase their bubbly personality.They are impulsive, sometimes to theirdetriment. Despite warnings from loved ones,these feisty people are determined to live lifeon their terms. That generally means plentyof laughs and few rules.217 **********************************************Tiger Woods - Lee Buck Trevino - DarrenAndrew Points - Jimmy Wright How I Play Golf by Tiger Woods: This is the complete instructional on how Tiger plays the game of golf. Tiger shares his thoughts on what he calls the game for a lifetime. He reveals the five secrets he believes are responsible for his success -- a combination of physical, metaphysical, and psychological practices he uses daily to keep his game in top shape and to help him to transcend all the ups and downs of golf. Not many can play golf as well as Tiger does, but at least we can read how we can try to improve our game. This one singular volume contains all the golf instruction that anyone would ever need.219 233

It stimulates the appetite and aids in digestion with calcium, vitamins B1 In other words, theand B2, B12, and fatty acids. Its phosphorus is a primary building block in importance of genetics inthe cell fuels Adenosine Triphosphate (ATP) and glucose-6-phosphate this context is that it gives(G6P). people knowledge about themselves, enabling themAt the same time it supports the adrenal glands so they don't have to rely to manage their lives. Thison damaging corticol to fuel the body. Its sterols, calcium, and vitamin C is what I am saying: find outhelp build muscle mass and its starches aid in physical endurance. Its what your body can take,alkaloids help the body assimiliate all these nutrients just where they are and don’t assume that yourequired.436; 437; 438 can take all of the so-called “healthy” things out there. ===========================oOo========================== Their personal lives may be Hale's Favorite Chocolate Cake227 a mess, so they need the information to manage Hale S. Irwin themselves. Each patient------------------------------------------------------------------------------------------------- should be individualised, and receive the information Hale S. Irwin is an American that applies to him or her. professional golfer. He is one of the few players in history to have Although the won three U.S. Opens and was carnitine-magnesium one of the world's leading golfers supplements, thioridazine for much of the 1970s and and oral NAD combination 1980s. He has also developed a are prescribed for many career as a golf course architect. patients, there are totally Irwin had 20 victories on the different reasons for each PGA Tour beginning with the prescription and each1971 Sea Pines Heritage Classic and finishing with the 1994 MCI Heritage patient should know whyGolf Classic, and won prize money of just under six million dollars. he/she should use them.73His 1994 Heritage win at the age of nearly 49 made him one of the oldest =====================winners in Tour history. Irwin qualified to play on the over-50 Champions Golf Science Fact SheetTour in 1995 and has enjoyed even greater success at this level than he -------------------------------------did on the PGA Tour. He has won 45 Champions Tour titles and tops theall-time Champions Tour money list with earnings of over USD $23 million. As handicap is the usualHe was the winner of the U.S. Senior Open in 1998 and 2000. In 2000, measure of performance,Irwin was ranked as the 19th greatest golfer of all time by Golf Digest the purpose of this studymagazine. was to investigate the relationship between clubAs a boy, he began playing golf in Baxter Springs, Kan., on a 9-hole course head speed and handicap,with sand greens. He was, and remains, almost completely self taught. \"I and to determine whetherhad to out-try, I had to out-hustle,\" said Irwin of his efforts in both sports. club head speed at impact is\"When I got onto the tour, I relished the harder courses because I just felt I a valid measure of golfingwas going to try harder.\" Irwin's game is neat and clean, not long but performance.straight.Hale founded and participated in a charity golf Tournament in St. Louis for25 years called the Hale Irwin St. Louis Children's Hospital Golf Benefit.The money raised through the many years of hard work eventually built theHale Irwin Center for Pediatric Hematology/Oncology at St. Louis Children’sHospital.Ingredients Serves 12.:Cake:• 2 cups sugar• 2 cups plain flour• 1 teaspoon baking soda• 1 teaspoon salt• 2 sticks butter• 1 cup water• ¼ cup cocoaBirthdays - December 02 234

Emotions generally dictate the health ofDecember 2 men and women. Themysterious Sagittarius men and women bornon December 2 are big on image. They areromantic and talented; their talents oftenrelate to the arts. They sometimes use theirtalent to shelter themselves from the world.They seem strong but are vulnerable toemotional pressures. They seldom show theirwounds, putting a positive spin on difficultevents.217 **********************************************Jay Dean Haas - Alexander Cejka - PaulStankowski Birthdays - December 03Many find it difficult to keep weight offproblem areas. They are party-goers, whichoften implies overindulgence in alcohol.December 3 Sagittarius folks havepersonality plus. Their charm, good looks,and sex appeal make them appealing. Theyenjoy living the good life yet always manageto keep in touch with spiritual values. Theyhave an iron will and can stand up forthemselves. Although known for awell-developed ego, this does not detractfrom their likability.217 **********************************************Marion Hollins - Victor Jean Hugo - MikeGoodes Birthdays - December 04December 4 men and women are extremists,and their attitude toward their health oftenreflects this. They are either fanatics aboutmaintaining good health or extremelycareless. A risk-taker who never plays it safe,a Sagittarius born on December 4 typicallyhas revolutionary opinions and is atrend-setter. They can be difficult to get alongwith, especially when they refuse to backdown from an argument. December 4 menand women enjoy being different, as theireccentric attitude makes clear.217 **********************************************Matthew King Every - Pornanong Phatlum Champion in a Man's World: The Biography of Marion Hollis by David E. Outerbridge: This is the tale of an extraordinary sportswoman. Marion Hollins was three times US Women's Amateur Golf Champion, three times winner of the Metropolitan Golf Championship, the only woman rated with a man's handicap at polo, and the first woman to ever race an automobile in competition. Marion Hollins is known as an athlete and as a golf course developer, one of the only known female golf course developers in history. She won the 1921 U.S. Women's Amateur among many other amateur wins. She was the captain of the first U.S. Curtis Cup team in 1932. Marion was ultimately the reason Bobby Jones hired MacKenzie to design Augusta National Golf Club.219 235

• ½ cup sour cream Golfers with a lower• 2 eggs handicap (i.e., a better skill• 1 teaspoon vanilla level) had faster club head speeds than higherIcing: handicap golfers. Linear• 16 oz. package powdered sugar regression analysis found• 6 tablespoons sour cream club head speed to be highly• 1 stick butter correlated with handicap.• ¼ cup baking cocoa• 1 teaspoon vanilla This relationship was• vanilla ice cream described by the equation:• chocolate sauce In (club head speed)= 4.065 - 0.0214 x handicap.Method: In conclusion, this study hasCake: shown that club head speed1 Mix sugar, flour, soda and salt together in a large bowl. is a valid indicator of2 Bring to a boil butter and water. performance in golfers and3 Remove from heat and stir in cocoa. may therefore be a useful4 Add in dry ingredients. performance measure in5 Beat in sour cream, eggs and vanilla until smooth. future laboratory-based6 Pour into greased 9x13-inch pan. studies.1467 Bake for 15 minutes at 350 degrees or until the top is set. Do not over ===================== bake. NAD Energy = Ratio of Lactate to GlucoseIcing: Infertility1 Combine butter, cocoa and sour cream in a saucepan. Bring to a boil. Average NAD Level 622 Remove from the heat and add powdered sugar and vanilla. Normal is 100+3 Beat until smooth. Pour immediately over the warm cake.4 Serve with vanilla ice cream and chocolate sauce. -------------------------------------===========================oOo========================== In studying the metabolic pathway of lactate and Magnesium pyruvate in human spermatozoa from fertile MIO Smoothie Ingredient and infertile subjects,------------------------------------------------------------------------------------------------- pyruvate 1-C14 and lactate 1-C14 were used as From the simplest single celled substrates in a organisms to human beings, radiorespirometry system. magnesium is required for life and is the catalyst that allows the body to function optimally. It is so powerfully charged with energy, that it is literally the spark of life and one of the best examples of an energy nutrient. In the human body, magnesium is the key to unlocking hundredsof enzymatic reactions throughout the body and affects almost every singlebiological system. It activates the enzymes that control digestion,absorption, and the utilization of the food you consume.Magnesium serves many functions. The muscles and every vital organ inthe body especially the heart and the kidneys need magnesium. It helpsmaintain normal muscle and nerve function, keeps a normal heart rhythm.The main role of magnesium is in the activation of many enzymes,production of energy and the regulation of calcium, as well as copper, zinc,potassium, vitamin D, and other important nutrients.236

Birthdays - December 05Although they enjoy generally good health,they need to take a closer look at their badhabits. Smoking is especially hard on themand should be avoided. A Sagittarius born onDecember 5 is a dreamer as well as a doer.They have a strong personal vision thatinforms everything they do and that maybecome the focus of their lives. Elaborate,reachable dreams are particularly alluring tothem. Their particular challenge is to stay trueto their ideas without being intimidated by theobjections of others.217 **********************************************Tieho Mochebelele - Lanny Wadkins - RyanMoore - Bob Friend - Walt Disney Birthdays - December 06They often have problems with weight gain inmiddle age. The obvious answer is to cutback on calories, but this isn't easy for peoplewho enjoy good food. A Sagittarius born onDecember 6 is a kind, soft-spoken individualthat has a love of people and is a naturalmediator. They understand the power of quietpersuasion. Their positive attitude and goodmanners make them pleasant to know andnice to be around. People born on this dateraise sociability to an art form.217 **********************************************Federico Colombo - Ryoken Kawagishi -David Vanegas Birthdays - December 07People born on this date are interested in aholistic approach to health. A Sagittarius bornon December 7 has great wisdom and occultknowledge, which allows him or her toperceive life on many levels. They search formeaning through their important relationshipsand generally express their inner self via acreative outlet. They know where the roughwater is and can maneuver life's swiftcurrents without losing their way. They havethe ability to reach the highest levels ofspiritual understanding.217 **********************************************Robert Allenby - Luke Campbell Donald - EijiMizoguchi Walt Disney: The Triumph of the American Imagination by Neal Gabler: Walt Disney was a true visionary whose desire for escape, iron determination and obsessive perfectionism transformed animation from a novelty to an art form, first with Mickey Mouse and then with his feature films–most notably Snow White, Fantasia, and Bambi. In his superb biography, Neal Gabler shows us how, over the course of two decades, Disney revolutionized the entertainment industry. In a way that was unprecedented and later widely imitated, he built a synergistic empire that combined film, television, theme parks, music, book publishing, and merchandise. Walt Disney is a revelation of both the work and the man–of both the remarkable accomplishment and the hidden life.219 237

What the body really needs to maintain its energy levels is magnesium. Spermatozoa from patientsProper magnesium levels in the body will supply constant and even energy with 20 +/- 2.0/10(6) spz/mlwhich allow people to thrive and flourish in today’s fast paced society. and decreased motilitySound, restful, deep sleep is a very important yet often overlooked (group B) showed a moreingredient in a healthy, active lifestyle. During sleep, the body performs active decarboxylation ofessential cleansing and healing activities, including the purging of the liver, both pyruvate 1-C14 andrebuilding of damaged cells, and balancing energy levels. lactate 1-C14 with a higher production of lactate C14,Unfortunately, people of all ages experience numerous sleep problems oxaloacetate, citrate, andincluding restless leg syndrome, cramps, fidgeting, night time thrashing, isocitrate than those frominsomnia, hyper-sensitivity, and feelings of agitation. The good news is that fertile normal subjectsall of these problems can be traced to low magnesium levels.436; 437; 438 (group A).===========================oOo========================== The low utilization of 1989 Masters Champions Dinner pyruvate by the spermatozoa from group C Haggis infertile patients, with intermediate counts and Sandy Lyle motility could be explained------------------------------------------------------------------------------------------------- by a metabolic failure similar to that produced by some \"I don't think I ever have been inhibitors of the respiratory comfortable,\" said Lyle. chain.147 \"People think I have a simple swing but I have fought with ===================== the game right from the early Golf Science Fact Sheet days when I was a boy. I ------------------------------------- have always had a head movement which tends to The purpose of this study bite you back. was to clarify golfers' scanning patterns while \"When it's good, it's good. In putting through direct the mid-Eighties I had a little measurement of their eyerun when I seemed to get comfortable with things, but I was never really movements.totally happy. I would see things on video and almost go into a sulk becauseI just didn't like what I saw of the swing. But that's what the game of golf is The intermediates andlike.\" beginners had longer fixation durations on the ballWho does ever make it to golf's Shangi-La? Watson, possibly, is one. \"I than the experts. Thethink he is very comfortable with himself,\" agreed Lyle. \"It's nothing beginners exhibited a rangespectacular, he just plays the game. He doesn't put himself under a lot of of behaviors among thepressure because his golf game pulls him through. trials, some of which did not include any fixations on the\"He has high personal standards and he plays to a high standard. He is not ball. Experts held their eyesgifted in the way you would say someone like Sam Snead was gifted, with steady but did not fixate onhis wonderful long swing which was meant to last. the ball.\"Tom has just worked away at it, has battled alcoholism and all sorts ofthings over the years and has come through them, and he just seems tohave found a niche in the game which other people look to find and yetnever find.\"From Lyle one can sense vulnerability. Yet even now, 23 years on from histriumph at the Masters, there is a still-unmistakable quality of the championabout him.318My Interpretation of Sandy Lyle's Champion's Dinner319This is an authentic recipe from Scotland and the ingredients and methodsof cooking may be unfamiliar but we hope you enjoy the results.Ingredients• 1 sheep's stomach or ox secum, cleaned and thoroughly, scalded, turned inside out and soaked overnight in cold salted water• 450g/1lb beef or lamb trimmings, fat and lean Birthdays - December 08238

The phrase \"if it feels good, do it\" wasprobably coined by somebody born onDecember 8. Headstrong and imperious, aDecember 8 Sagittarius has a docile side;they express this by constant personalitychanges. Because they tend to extremes, it'snot uncommon for them to regret many oftheir choices. They have creative talent butseem to prefer the life of a dilettante. Thisattitude, if unchecked, can be their downfall.To them, winning counts only when it'sachieved fairly and with dignity.217 **********************************************Stephen John Elkington - LawrenceAuchterlonie - Tim Conley - Brandt Snedeker Birthdays - December 09They can usually say they haven't had a sickday in their lives. They owe much of theirgood health to a positive attitude. ADecember 9 Sagittarius finds their identitythrough group involvement. Thesehigh-energy people enjoy being challengedand seem to have a knack for startingconflicts with authority. Loaded with aself-confidence, they're unwilling toacknowledge the possibility of failure. Theypossess an edgy attitude that often drawsthem into controversy.217 **********************************************Thomas Oliver Kite, Jr. - Wil Besseling Birthdays - December 10These robust individuals prefer to keephealthy with outdoor exercise. Analytical yetcreative, a Sagittarius born on December 10believes in getting things done. They have asunny, personable nature and always seemto be full of good humor and enthusiasm.They protect themselves from emotional pain.Though they can handle every other type ofchallenge well, they flinch from situationsinvolving feelings. Living large is a goal ofDecember 10 men and women, who dislikeskimping.217 **********************************************Don Bies - William Edgar Dunk Fairway to Heaven by Tom Kite: Kite (as Crenshaw in his new book) were so closely attached to Harvey Penick. His calm, relaxed approach to golf and life certainly produced two of golf's finest in Kite and Crenshaw. Here Kite adoringly relates his life and the influence that Penick had, \"take dead aim.\" As Kite relates, it meant to him to be calm yet aware, to focus on what one is doing at the time, blocking out all the rest. This guy is so consistent! One learns much here from this book about practice, persistence and taking dead aim.219 239

• heart and lungs of one lamb These results suggested• 2 onions, finely chopped that experts may have relied• 225g/8oz oatmeal on a mental image of the• 1 tbsp salt ball; in contrast, the• 1 tsp ground black pepper intermediates and some of• 1 tsp ground dried coriander the beginners relied on• 1 tsp mace visual data.148• 1 tsp nutmeg• water, enough to cook the haggis =====================• stock from lungs and trimmings NAD Energy = Ratio of Lactate to GlucosePreparation method Insomnia1 Wash the lungs, heart and liver (if using). Place in large pan of cold Average NAD Level 83 Normal is 100+ water with the meat trimmings and bring to the boil. Cook for about 2 hours. -------------------------------------2 When cooked, strain off the stock and set the stock aside.3 Mince the lungs, heart and trimmings. In the present study the4 Put the minced mixture in a bowl and add the finely chopped onions, impact of tryptophan oatmeal and seasoning. Mix well and add enough stock to moisten the depletion on mixture. It should have a soft crumbly consistency.5 Spoon the mixture into the sheep's stomach, so it's just over half full. Patients with primary Sew up the stomach with strong thread and prick a couple of times so it insomnia, compared to doesn't explode while cooking. baseline values showed a6 Put the haggis in a pan of boiling water (enough to cover it) and cook for highly significant decrease 3 hours without a lid. Keep adding more water to keep it covered. of serum tryptophan7 To serve, cut open the haggis and spoon out the filling. concentrations after the8 Serve with neeps (mashed swede or turnip) and tatties (mashed amino acid drink. potatoes). Concerning sleep parameters, stage 1 (%===========================oOo========================== sleep period time=SPT) was increased, whereas stage 2 Mahewu (% SPT) was decreased. MIO Smoothie Ingredient Indices of phasic activity of------------------------------------------------------------------------------------------------- rapid eye movement (REM) sleep (REM density) were Major cereals grown in Africa increased after the include maize, rice, sorghum tryptophan depletion and millet. Cereals are more compared to baseline. widely utilized as food in African countries, than in the developed The results suggest a world. In fact, cereals account negative impact of for as much as 77 % of total tryptophan depletion on caloric consumption in African sleep continuity and a countries, and contribute stimulating effect on phasic substantially to dietary protein measures of REM sleep in intake in a number of these patients with primary countries. A majority of insomnia.149traditional cereal-based foods consumed in Africa are processed by naturalfermentation. Fermented cereals are particularly important as weaningfoods for infants and as dietary staples for adults.Mahewu is a fermented maize meal commonly consumed as a stapleamong black South Africans. It is traditionally prepared by adding one partof maize meal to 9 parts of boiling water. The suspension is cooked for 10minutes, allowed to cool and then transferred to a fermentation container.At this stage, wheat flour (about 5% of the maize meal used) is added toserve as a source of inoculum. Fermentation occurs in a warm sunny placewithin 24 hrs.320 Birthdays - December 11240

December 11 people can usually count ongood health. Despite this, they may havesome bad habits. Poor eating habits can robthem of vitality. Intellectually gifted, aSagittarius born on December 11 cantransform their world. They are ambitious,though not in the material sense. A strongemotional nature makes them intense. Theyare likely to be extremely passionate abouttheir political views, especially in matters thataffect the environment. They need to make adifference.217 **********************************************Maarten Lafeber - Kikuo Arai - Bradley DubBryant - François Calmels - Robert Koch Birthdays - December 12They love good food and don't take kindly tomedical advice that suggests they give up redmeat or rich desserts. But they aren't likely topack on pounds -- they are always on the go.A December 12 Sagittarius is competitive inall aspects of life. No matter how much theyare able to accomplish, these obsessiveperfectionists inevitably feel bad about theopportunities that got away. They need toaccumulate the tangible emblems of successto feel that they have \"made it.\"217 **********************************************Deane Pappas - Priscillo Diniz - ShirleyEnglehorn - Lenore Muraoka Birthdays - December 13Nutrition is a source of endless change andchallenge. They have probably tried everydiet on the market. Yet they do have aninterest in good nutrition. Eccentricity marksthe personality of a Sagittarius born onDecember 13 . They see risks as signposts tochallenges. They have enormous confidenceyet can admit when they are wrong. When itcomes to leadership ability, they are secondto none, though that role seldom appeals totheir sense of fun.217 **********************************************Tom Shaw - Ray Stewart - Sakura Yokomine- Sun Young Yoo - Rickie Fowler Robert Koch: A Life in Medicine and Bacteriology by Thomas D. Brock: Writing scientific historical biography that is readable is a difficult task, and Prof. Brock has suceeded in this. A great book about a great man, that in simple language communicates the excitement of a revolutionary time in medicine where a few people in the space of 20 years changed our world forever. I loved this book and couldn't put it down, and this is in part due to the author communicating his own enthusiasm for his subject. If you are looking for a gift for anyone working in bioscience or biomedicine then you couldn't do better than this book.219 241

Many of the indigenous fermentation products of cereals are valued for the =====================taste and aroma active components produced and are used as seasonings Golf Science Fact Sheetand condiments. Fermentation causes changes in food quality indices -------------------------------------including texture, flavor, appearance, nutrition and safety. The benefits offermentation may include improvement in palatability and acceptability by Mental imagery involvesdeveloping improved flavours and textures; preservation through formation rehearsing or practicing aof acidulants, alcohol, and antibacterial compounds; enrichment of nutritive task in the mind with nocontent by microbial synthesis of essential nutrients and improving physical movement. Thisdigestibility of protein and carbohydrates; removal of antinutrients, natural study evaluated motortoxicants and mycotoxins; and decreased cooking times. imagery of the golf swing, of golfers of various handicaps, ===========================oOo========================== by using functional MR imaging to assess whether Helen's Red Quinoa19 areas of brain activation could be defined by this Helen Christine Alfredsson technique and to define any------------------------------------------------------------------------------------------------- association between activated brain areas and Experience won the day as golf skill. Sweden’s veteran player Helen Alfredsson won the fist ever The \"rest-versus-golf\" LPGA Tour Tournament to be paradigm showed activation held in China on Sunday. The in motor cortex, parietal 43-year-old Afredsson shot a cortex, frontal lobe, final round of seven-under-par cerebellum, vermis, and 65 to register a action planning areas come-from-behind victory over (frontal and parietal cortices, Taiwan’s Tseng Yani at the supplementary motor area, Hainan West Coast Golf cerebellum) and areasClubon the island of Hainan. involved with error detection (cerebellum).Afredsson, nicknamed “Grandma” by Tseng last week in Hawaii, isexperiencing a comeback of sorts, rising to eighth in the world before the Vermis, supplementaryChina Tournament. In a press release from Tournament organisers, she motor area, cerebellum, andwas quoted as saying: motor regions generally showed the greatest“I think when you play golf, you don’t always think about age. But the activation. Little activationdiversity on our Tour, on the LPGA, it’s so great. You have people from was seen in the cingulateeverywhere. Shanshan is a wonderful girl from China that you should be gyrus, right temporal lobe,very proud of. It keeps everybody young and it keeps everybody deep gray matter, and braincompetitive. They don’t want to get beat by us, because we are so old, and stem.we still want to beat them, because they are so young.”Alfredsson, has won seven LPGA Tour events and eleven on the LadiesEuropean Tour. \"Golf is an inexplicable game,\" she says. \"One moment itwas like I couldn't miss, the next it was gone. Suddenly the fairway lookedas narrow as a strand of thread. I had absolutely no feeling in my hands.\"321One of my favorite and super healthy dishes is: red quinoa with arrugulaand grilled chicken breast. YummyCook quinoa for the amount of people you intend to be.1 First in the bottom you take arrugula then quinoa then cherry tomatoes cut n half,sundried tomatoes,2 sallad onions cut in smallpieces,3 asparagus,4 grated parmesan5 then you layer all of the ingredients6 then you can eat it by itself or whatI like to do serve it with grilled chicken breast. Its hard to find a more colourful and healty dish, very yummy.Birthdays - December 14 242

December 14 people brag about never beingsick, though they often take their vitality forgranted. A Sagittarius born on December 14can juggle a variety of tasks andresponsibilities. Good-natured and friendly,they make wonderful cheerleaders for thegoals and ambitions of others. They remainenthusiastic and full of optimism no matterthe circumstance. To be, to think, to do, toexpress -- these are the goals of December14 natives.217 **********************************************Johan du Buisson - William John Burke -Tom Jenkins - Brian Gay Birthdays - December 15The jovial attitude of December 15 peoplemay hide serious food issues. They need torelearn how to appreciate food, how tochoose healthful food, and most of all, how toseparate emotional issues from the act ofeating. A Sagittarius born on December 15 isnot as unconventional as some members oftheir sign, but they can appreciate the absurdand contemplate the impossible. They neverlose sight of their commitments andinterests.217 **********************************************Pat Fitzsimons - Jane Park - Michel deNotredame (Nostradamus) Birthdays - December 16December 16 people are not particularlyconcerned with health. They're even morestubborn if they have a health condition! Theydon't care to be told how to behave, even bya doctor. A December 16 Sagittarius isextraordinary. They have a disciplined natureand can live on little, as long as they canexpress their inner fire. Blessed with anartistic temperament, they understand thatsuccess equals creative accomplishment, notmoney. They have much wisdom.217 **********************************************Trevor John Immelman - Brent Franklin -Cathy Johnston-Forbes Nostradamus by Russell Roberts: Few people in history have incited such debate and further examination as the French prophet known as Nostradamus. What manner of man was he? Was he really able to part the mists of time and see into the future? Was it possible that he could predict events and identify people separated hundreds of years from his own time? Or are his predictions just vague and ambiguous enough that they can be made to fit almost any occasion? Perhaps one way to find answers to these questions is to examine the entire life of this remarkable man not just the small portion that his predictions constitute. Read about the influences of his youth, his training as a physician, and the reasons he began making his predictions. You may then have the power to better understand who and what he actually was and the times in which he lived.219 243

===========================oOo========================== Decreased brain activation occurred with increased golf Maltodextrin skill level for the supplementary motor area MIO Smoothie Ingredient and cerebellum with little------------------------------------------------------------------------------------------------- activation of basal ganglia.150 Hunger ratings were significantly lower, and fullness ===================== ratings significantly higher, at NAD Energy = Ratio of the start of lunch after the Lactate to Glucose maltodextrin compared with Irritable Bowel Syndrome control preload. Neither the Average NAD Level 80 rated pleasantness of the lunch Normal is 100+ food at the start of the test meal nor the pattern of change ------------------------------------- in pleasantness across the meal differed between To assess the effect of preloads. acute changes in serotonin (5-HT) synthesis using theThese results imply that the effect of maltodextrin preloads on appetite is to acute tryptophan depletionreduce the general desire to eat.322 (ATD) paradigm on gastrointestinal (GI) and===========================oOo========================== mood symptoms in irritable 1988 Masters Champions Dinner bowel syndrome (IBS). Peach Cobbler IBS patients' GI and anxiety responses to changes in Larry Mize tryptophan load differ from------------------------------------------------------------------------------------------------- controls. This suggests a difference in serotonergic With most of the local talent functioning between these watching this Masters two groups and provides Tournament from their sofas, evidence to support the Larry Mize will be hypothesis that 5-HT representing golfers with dysfunction is involved in Augusta ties by himself for IBS.151 the first time since 2000. ===================== But more satisfying to the Golf Science Fact Sheet Augusta native and 1987 ------------------------------------- Masters victor, Mize comes The objective of this articlehome this year a winner for the first time in nearly two decades. Mize is to determine the effect ofclaimed his first senior title at the 2010 Montreal Championship in July, and three different putting gripsthe feeling of hoisting a trophy didn't feel old even at age 51. (conventional, cross-hand, and one-handed) on\"I'm playing a few more weeks,\" he said of the 42 starts on the senior circuit variations in eye and headthe previous two years that included 17 top-10 finishes. \"As a competitor movements during theand golfer you're just so thankful and blessed to be able to continue to do putting stroke.this. And being out there with your friends you played for years with, and toget to play that much and play well and win again does wonders for yourconfidence and incentive to continue to play hard.\"323Augusta native Larry Mize was the only player not to choose a main meal.Instead he went with the archetypal Georgian desert ‘Peach Cobbler’.My Interpretation of Larry Mize’s Champion's Dinner324Combine in a medium sauce pan:• approx. 4 cups fresh peaches, peeled and sliced• 1/2 cup agave nectar (add a bit ground cinnamon)• 1 teaspoon vanilla extract• 1 tablespoon butter1. Over medium heat, bring this mixture to a brief bubble; remove from heat and set aside. Birthdays - December 17244

Because people born on this date may haveexperienced a health condition as a child,they may feel somewhat vulnerable in thisarea. As a result, they may become healthfanatics. A Sagittarius born on December 17is a material realist. They aim high but havethe maturity to accept failure. Their leadershiptalent usually shows early. They may beself-conscious about their practical side andkeep that aspect hidden from all but thoseclosest to them.217 **********************************************Timothy Henry Clark - Ha Neul Kim - DeanWilson - Mickey Walker - Rocco Mediate Birthdays - December 18Their \"no worries\" policy is one of theirbest-kept health secrets. As long as they takerelatively good care of themselves, they canexpect to enjoy health and vitality. ASagittarius born on December 18 is ago-getter, yet they are never aggressive orabrasive in their dealings with others. Theyhave an open, generous nature and a sharpsense of humor. When they are dedicated toa concept, they will fight tirelessly to protectand support it.217 **********************************************Gavan Neil Levenson - Donald RolandTrahan - Mikko Ilonen Birthdays - December 19People born on this date are in tune with therhythms of their body. A Sagittarius born onDecember 19 walks an emotional tightropebut is fearless. They often seem to be thestrong, silent type. They need to make acontribution to society through their work orideals. A commitment to personal goalsmarks them as success stories. Their talentmay get them in the door, but it's their moxiethat keeps them there. The more difficult theodds against them, the more likely it is thatthey will succeed.217 **********************************************Rick Pearson - Chris Greatrex - Lorie Kane -Wendy Miles - Steven Spielberg Steven Spielberg: A Biography, Second Edition by Joseph McBride: I've now read about five or six biographies of Steven Spielberg and all vary in depth and quality. However Joseph McBride book can only be described as THE most in-depth account of Spielberg's fascinating life. You simply won't read a more well-researched account of Spielberg's life unless the great man writes his autobiography. Don't be put off by the fact that Spielberg didn't co-operate with this book, virtually everyone else did including, most surprisingly, his father. A terrific read from start to finish. Impressive, insightful, clever (and sometimes critical) description of the first 51 years in the life of a cinematic genius. Every page is a delight. You feel like an insider in Spielbergland. It's an amazing amount of work (more than 300 interviews).219 245

2. To prepare the pan, drop 1/2 stick of butter in 13\" x 9\" baking pan and Finally, performance, or place it in a 325 degree F oven until melted. percentage putts made, was significantly better for3. Don't forget to remove the pan from the oven before the butter starts cross-hand than burning! conventional grip.Place the dry ingredients in a large mixing bowl: The smaller variations, both in eye movements during• 2 cups flour longer putts and head• 1 tablespoon baking powder movements during shorter• 1/4 teaspoon salt putts, using cross-hand and one-handed grips may1 Stir to combine. explain why some golfers, based on their playingNow add the wet ingredients: experience, prefer these over the conventional grip.• 1 cup milk• 2/3 cup agave nectar (add a few drops of vanilla extract) Also, the longer duration for• 1/2 cup organic canola oil the one-handed grip, which improves tempo, may1 With a whisk, blend all the ingredients to a consistency of cake batter. explain why some senior2 Pour the batter on top of the melted butter players prefer the long-shaft3 Distribute the batter evenly. (effectively one-handed grip)4 Pour the warm peach mixture on top of the batter. putter.1525 Sprinkle a little ground cinnamon over the top.6 Put the pan in the oven. Bake at 325 degrees F for about 45 minutes. ===================== NAD Energy = Ratio of===========================oOo========================== Lactate to Glucose Leukemia Mango ------------------------------------- MIO Smoothie Ingredient------------------------------------------------------------------------------------------------- The clinical course and metabolic disturbances in “The king of the fruits”, mango three patients with acute fruit is one of the most popular, leukemia and severe lactic nutritionally rich fruit with unique acidosis (lactic acid flavor, fragrance, taste, and concentrations 11.2, 17.0 heath promoting qualities making and 21.0 mmol/l) are it a common ingredient in new described. functional foods often called “super fruits”. Mango is one of the delicious tropical seasonal fruit and believed to be originated in the sub-Himalayan plains of Indian subcontinent.Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, andpoly-phenolic flavonoid antioxidant compounds. According to new researchstudy, mango fruit has been found to protect against colon, breast,leukemia and prostate cancers. Several trial studies suggest thatpolyphenolic anti-oxidant compounds in mango are known to offerprotection against breast and colon cancers.Mango fruit is an excellent source of Vitamin-A and flavonoids likebeta-carotene, alpha-carotene, and beta-cryptoxanthin. 100 g of fresh fruitprovides 765 mg or 25% of recommended daily levels of vitamin A.Together; these compounds are known to have antioxidant properties andare essential for vision. Vitamin A is also required for maintaining healthymucus membranes and skin. Consumption of natural fruits rich incarotenes is known to protect body from lung and oral cavity cancers.436; 437;438246

Birthdays - December 20December 20 people eat what they want,exercise when they please, and generally dotheir own thing. They can thank their positiveattitude for their health and vitality. The strongpsychic and emotional nature of a December20 Sagittarius belies an outwardly breezyattitude. Their personality is like a chameleonthat offers something different to everyone.Attracted to tradition and the status quo, theyretain strong ties to their past. They maystruggle to break free of the image othershave of them.217 **********************************************Amy Eneroth - John W. Dawson - MauricioMolina - Jennifer Song Birthdays - December 21December 21 people have a sense ofvulnerability about their health. They need tobe fiercely motivated in order to begin afitness routine, but once they start seeingimprovement, they can become fitnessfanatics.Few people have such power ofself-determination as a Sagittarius born onDecember 21. They can transformthemselves from ugly duckling to beautifulswan. When an idea grabs them, they canmake their dreams reality. They quickly spotintellectual dishonesty.217 **********************************************Simon Dyson - Walter Charles Hagen - KelNagle - Christy O'Connor - Karrie Webb Birthdays - December 22They are constantly changing their views onnutrition and health. Because they naturallyremain slim, they can misinterpret whatconstitutes a healthy diet. A Capricorn bornon December 22 has great sensitivity under ashell of pretend indifference. Attractive andcharming, they are often more complicatedthan others realize. They are intelligent,though it may be as hard for them to accepttheir talents as their limitations. Being able to\"have it all\" is their dream.217 **********************************************Roberta Speer - Jan Stephenson Sir Walter: Walter Hagen and the Invention of Professional Golf by Tom Clavin: Walter Hagen was one of the first professional golfers to make his living playing the game rather than teaching it. He won eleven professional major championships: two U.S. Opens, four British Opens, and five PGA Championships. Hagen was an energetic, witty man who loved to party, was extraordinarily generous to his friends, and travelled the world over giving exhibitions. On his many trips across the Atlantic to compete in the Ryder Cup or the British Open, Hagen was known to throw days-long parties that would end only when the ship reached shore. Hagen was the first to admit playing not only for his love of the game, but also for his love of the winner's purse.219 247

===========================oOo========================== Circulatory failure could be ruled out as a possible Hennie's Barbeque with Paptert13 cause of elevated lactic acid. Clinical findings Hennie Otto included somnolence,------------------------------------------------------------------------------------------------- hyperventilation and diffuse abdominal pain. In patients The reality is that Otto is very with malignant disease, a comfortable with where he is - in number of factors may this Tournament and in his life. contribute to elevated lactic Once a truly volatile character acid levels. on the golf course and known as the bad boy of South African However, in our cases the golf, the real life-changing excessive lactic acidosis moment for Otto came two was due to increased years ago. production of lactic acid by the leukemic cells, together It was 03:30, and Otto was with impaired hepatic drunk. He was stumbling home metabolization. The from a pub in Loch Lomond diminished hepatic during the Scottish Open that gluconeogenesis is also year. And that’s when his life documented by a severe hypoglycemia in ourchanged. patients.153“The Holy Spirit took hold of me,” Otto explains with almost alarming =====================honesty. “I heard a voice-– perhaps it was an angel, perhaps it was God NAD Energy = Ratio of-and it said, ‘I’ve looked for you, and now I’ve found you’.” Lactate to Glucose MalariaHe carried on walking and found himself on the steps of a local church. And Average NAD Level 48that’s when Hennie Otto - for so long the bad boy of South African golf - fell Normal is 100+to his knees and wept like a baby. -------------------------------------“I immediately tried to phone my wife, but she didn’t answer. Then I phonedmy father-in-law.” Otto’s father-in-law had for years been trying to get The relations revealed herethrough to him. “When he answered the phone the first thing he said was, between membrane‘I’ve been waiting for your call’. We were on the phone for an hour. My phospholipids, bloodfather-in-law is a very holy man. I always listened to what he said, but I parasite counts, and lactatenever believed something like this could ever happen to me. He always said levels are due to theI will know when it does happen. And I can honestly say my life changed increased energy needs ofcompletely in Scotland that morning.325 erythrocytes, but also to the need to synthesizeMy Interpretation of Hennie Otto's Favourite Meal - Butterfly Lamb326 substances intended for cellular defense. P.This is a great lamb recipe that can be done on the braai and is a really nice falciparum thus leads to achange from the usual garlic and herb flavored lamb. Do it for your next decrease in plasmabraai, you won’t regret it and serve it with the paptert bake. This is enough phospholipids, which couldfor 4-6 people. be estimated and correlatedWhat you need• 1 1/2 kg deboned leg of lamb• 2 teaspoons chicken stock powder• 1 teaspoon ground black pepper• 1 tablespoon dried rosemary• 3 tablespoons lemon juice• 3 tablespoons honey• 1 tablespoon oil• 2 tablespoons mustardThe process1. Mix all of the marinade ingredients together and microwave for about 1 minute to dissolve the honey.2. Place the lamb in a dish and cover with the marinade, turning to coat all over. Cover with cling film and let it marinade overnight. 24 hours in Birthdays - December 23 248

They have a common-sense approach togood health. By not overdoing anything, theyreap the rewards without losing out on theoccasional need to indulge a bad habit.December 23 Capricorns have a great deal ofemotional pluck. If plans fail, they simply startagain. Because of their good attitude andability to motivate others, they make excellentmentors. Although they may seemscatterbrained, they have great organizationalabilities.217 **********************************************Herman Barron - John Edward Bickerton -Daniel Samir Chopra - George T. Dunlap Birthdays - December 24They have a love/hate relationship with food.Paradoxically, their amazing self-disciplineoften goes hand in hand with fad dieting, asthey try to prove just how much willpower theypossess. A Capricorn born on December 24is a quixotic, changeable individual that is asmuch an enigma to themselves as toeveryone else. They have magnetism and thepotential to lead but are often confused aboutpriorities and can end up following someoneless talented than themselves.217 **********************************************John Ball, Jr. - Russell Beiersdorf - ClintonJohn Whitelaw Birthdays - December 25People born on this date have troublecommitting to a full-time health regimen. Theyneed strong motivation to work out and watchwhat they eat. A Capricorn born onDecember 25 is drawn to life's mysteries.They are introspective people who cantranscend their own emotional struggles byinvolving themselves in work that helpsothers. They can understand others' motivesand divine what even they may not realize.They're ambitious yet may lacksingle-mindedness.217 **********************************************Mianne Bagger - Nicholas Thompson -Meena Lee John Ball of Hoylake: Champion Golfer by John Behrend: Ball was born in Hoylake, Merseyside. His father was the prosperous owner of the Royal Hotel, located near the Royal Liverpool Golf Club, in Hoylake. Ball grew up playing golf as a youth on the Royal Liverpool course, which was established in his early boyhood. After winning The Amateur Championship in 1888, Ball became the first English-born player to win The Open Championship in 1890, and in the same year won his second Amateur, the first to win both titles in the same year. Ball subsequently won the 1892, 1894, 1899, 1907, 1910, and 1912 Amateurs, a record eight titles in all, in addition to two runner-up finishes.219 249

the marinade is better, so prepare on Saturday for your Sunday lunch. with blood parasites in a3. Braai over medium/low coals until done (also about 40 minutes) study with a wider range of4. Remember to let it rest for 5-10 minutes before slicing. This will ensure parasite counts.154 that the juices do not run out and leave the meat dry. ===================== NAD Fact SheetPaptert327 -------------------------------------Porridge• 2 1/2 cups (625 ml maize meal) In addition to its role in• 1 tablespoon / knob of butter redox biochemistry, NAD• 1.25 litres water fuels the sirtuins (SIRTs) to• 1 teaspoon (5 ml) salt regulate transcription factors involved in pathways linkedFilling to inflammation, diabetes• 2 onions, finely chopped and lifespan.155• Olive oil to fry in• 1 tin of sweet corn kernels (drained) or 1 1/3 cup frozen corn =====================• Fresh herbs, such as marjoram, thyme, oregano, parsley NAD Energy = Ratio of• ½ pack (125 gram) brown mushrooms, chopped Lactate to Glucose• About 2 tablespoons red wine (optional) Marfan's Syndrome• 2 cloves of garlic Average NAD Level 34• 1 tin chopped tomato Normal is 100+• 1 teaspoon sugar5. 125 gram bacon, diced -------------------------------------• 1 capsicum, chopped• Salt and black pepper Self-reported fatigue was• Chilli (optional) comparable with fatigue• 2½ cups of grated cheese reported in other severe• 3/4 cup (190 ml) to 1 cup (250 ml) cream chronic diseases and• 2 tablespoons tomato paste disabilities, and was primarily in theMethod mental/psychological1 To make the porridge, bring the water and salt to the boil. Add the domain. Psychological distress was higher than mealie meal while mixing well. expected compared with the2 Cover with the lid, but stir from time to time. The consistency of this population at large. \"stywe pap\" should be stiff, but still spreadable, so you can add either boiling water or maize until the consistency is correct.3 Simmer for 30 minutes until done. Stir in the butter.4 Fry bacon. Remove from pan, drain on a paper kitchen towel and dice.5 Fry onion in olive oil. Add garlic and butter. Add capsicum, tomato, salt and black pepper, and let it simmer until soft.6 Add mushrooms and allow to soften.7 Add chopped cooked bacon and corn. The sauce needs to be juicy. Add herbs to taste, but take care so it doesn't dominate.8 Use a wooden spoon or silicon spatula to smooth half of the warm \"pap\" into a greased, medium sized ovenproof dish.9 Add half of the filling on top of the pap and sprinkle 1 cup of the grated cheese over.10 Spread the rest of the porridge, followed by the remainder of the filling and then the cheese.11 Pour cream over and bake for about an hour at 180°C until the tart is bubbling gently, and the cheese has browned.250