More on Technology
CyberPunkMetalHead
2 years ago
I made ChatGPT copy itself.
OpenAI's ChatGPT is an amazing AI-powered chatbot. It can write poetry, stories, and marketing campaigns, and it's also adept at coding. ChatGPT's coding is so amazing that it replicated itself. What happened:
Me: Hi
Hello! Can I help? I'll answer any inquiries you have.
Me: Build a python and flask AI chatbot that responds to user messages on the frontend.
CGPT:
from flask import Flask, request, jsonify
import openai
openai.api_key = "YOUR_API_KEY"
@app.route('/chatbot', methods=['POST'])
def chatbot():
user_message = request.get_json()['message']
response = chatbot_response(user_message)
return jsonify({'response': response})
def chatbot_response(user_message):
response = openai.Completion.create(
engine="text-davinci-002",
prompt=user_message,
max_tokens=1024,
n = 1,
temperature=0.5
)
return response['choices'][0]['text']
if __name__ == '__main__':
app.run()To integrate a chatbot with a frontend, use Flask to serve an HTML page with a form for user messages and the chatbot's answer. AJAX can submit the form to the /chatbot route, and JavaScript can show the chatbot's response.
I imported code snippets at the top of the file.
Let's add a frontend interface, I said.
CGPT:
<!DOCTYPE html>
<html>
<head>
<title>AI Chatbot</title>
</head>
<body>
<h1>AI Chatbot</h1>
<form id="chatbot-form">
<label for="message">Message:</label><br>
<input type="text" id="message" name="message"><br>
<input type="submit" value="Submit">
</form>
<div id="chatbot-response"></div>
<script src="https://ajax.googleapis.com/ajax/libs/jquery/3.5.1/jquery.min.js"></script>
<script>
$(document).ready(function() {
$("#chatbot-form").submit(function(e) {
e.preventDefault();
var userMessage = $("#message").val();
$.ajax({
type: "POST",
url: "/chatbot",
data: JSON.stringify({message: userMessage}),
contentType: "application/json; charset=utf-8",
dataType: "json",
success: function(response) {
$("#chatbot-response").text(response.response);
}
});
});
});
</script>
</body>
</html>To serve this HTML page using Flask, build a new route that returns the page as a GET response.
So far, so good.
Looked quite basic so I got chatGPT to add some tailwind to the project.
Me: Tailwind the chatbot.html page, please. Give it a futuristic style with purple and neon
After a few more prompts, Talk GPT aligned the form to the center, changed some colors, and added padding.
CGPT:
<!DOCTYPE html>
<html>
<head>
<title>AI Chatbot</title>
<link href="https://unpkg.com/tailwindcss@^1.0/dist/tailwind.min.css" rel="stylesheet">
</head>
<body class="bg-black flex flex-col justify-center items-center">
<h1 class="sm:text-center text-purple-500">AI Chatbot</h1>
<form id="chatbot-form" class="border-purple-500 bg-purple-800 rounded">
<label for="message">Message:</label><br>
<input type="text" id="message" name="message" class="min-w-30 rounded"><br>
<input type="submit" value="Submit" class="bg-purple-500 border-red-500 transform hover:scale-110 rounded">
</form>
<div class="flex justify-center">
<div id="chatbot-response" class="text-white rounded"></div>
</div>
<script src="https://ajax.googleapis.com/ajax/libs/jquery/3.5.1/jquery.min.js"></script>
<script>
var colors = ['red', 'orange', 'yellow', 'green', 'blue', 'indigo', 'violet'];
var colorIndex = 0;
$(document).ready(function() {
setInterval(function() {
$("#chatbot-form").css('border-color', colors[colorIndex]);
colorIndex = (colorIndex + 1) % colors.length;
}, 1000);
$("#chatbot-form").submit(function(e) {
e.preventDefault();
var userMessage = $("#message").val();
$.ajax({
type: "POST",
url: "/chatbot",
data: JSON.stringify({message: userMessage}),
contentType: "application/json; charset=utf-8",
dataType: "json",
success: function(response) {
$("#chatbot-response").text(response.response);
}
});
});
});
</script>
</body>
</html>Improved:
A few more prompts like “Add more vertical and horizontal padding to the submit button and vertical margin, and vertically align this file's body.”
The result:
Is it effective? Now, I'll chat with ChatGPT's AI Chatbot. I intervened minimally throughout construction. Chat GPT created numerous files, connected and interacted with its own API, and presented the user request response on the front end by itself.
Me to AI Chatbot: Hey, can you give me 6 name suggestions for a black horse?
Me to AI Chatbot: Write a poem in the style of Jim Morrison. Make sure to mention cacti and black holes
ChatGPTs Chatbot:
In the desert night, I am confronted by cacti,
Their arms reaching out, As if to grab me and take me away.
The stars in the sky, Beckon me to come,
To a world of black holes, Where I can be free.
I am in a trance, My body and mind,
In a state of limbo, As I wander the night.
I hear a voice, Calling me to the unknown,
I cannot resist, The lure of the black hole.
The cacti watch, As I take my leave,
To a place of mystery, Where I can find peace.
Of course, the next question I gave it was to build a chatbot!
Me: Build a python and flask AI chatbot that responds to user messages on the frontend.
ChatbotGPTs:
import os from flask
import Flask, request, jsonify
from chatterbot
import ChatBot
from chatterbot.trainers
import ListTrainer
# Create a new chatbot
bot = ChatBot(
"My Bot",
storage_adapter="chatterbot.storage.SQLStorageAdapter",
logic_adapters=[
"chatterbot.logic.BestMatch",
{ "import_path": "chatterbot.logic.BestMatch",
"statement_comparison_function": "chatterbot.comparisons.levenshtein_distance",
"response_selection_method": "chatterbot.response_selection.get_first_response" }
],
database_uri="sqlite:///database.sqlite3" )
# Train the chatbot with a few sample conversations
conversation = [ "Hello", "Hi there!", "How are you doing?", "I'm doing great.", "That is good to hear", "Thank you.", "You're welcome." ]
trainer = ListTrainer(bot) trainer.train(conversation)
# Create a Flask app
app = Flask(__name__)
# Define a route for the default URL
@app.route("/") def index(): return "<h1>Chatbot</h1>"
# Define a route for the /get_response URL
@app.route("/get_response", methods=["POST"])
def get_response():
# Get the user's message
user_message = request.form["user_message"]
# Get the bot's response
bot_response = bot.get_response(user_message)
# Return the bot's response
return str(bot_response)
# Run the Flask
app if __name__ == "__main__": app.run()No matter how many times I tried, the second generation always used chatterbot instead of the ChatGPT API. Even when I told it to use the ChatGPT API, it didn't.
ChatGTP's ability to reproduce or construct other machine learning algorithms is interesting and possibly terrifying. Nothing prevents ChatGPT from replicating itself ad infinitum throughout the Internet other than a lack of desire. This may be the first time a machine repeats itself, so I've preserved the project as a reference. Adding a requirements.txt file and python env for easier deployment is the only change to the code.
I hope you enjoyed this.
Jano le Roux
3 years ago
Apple Quietly Introduces A Revolutionary Savings Account That Kills Banks
Would you abandon your bank for Apple?
Banks are struggling.
not as a result of inflation
not due to the economic downturn.
not due to the conflict in Ukraine.
But because they’re underestimating Apple.
Slowly but surely, Apple is looking more like a bank.
An easy new savings account like Apple
Apple has a new savings account.
Apple says Apple Card users may set up and manage savings straight in Wallet.
No more charges
Colorfully high yields
With no minimum balance
No minimal down payments
Most consumer-facing banks will have to match Apple's offer or suffer disruption.
Users may set it up from their iPhones without traveling to a bank or filling out paperwork.
It’s built into the iPhone in your pocket.
So now more waiting for slow approval processes.
Once the savings account is set up, Apple will automatically transfer all future Daily Cash into it. Users may also add these cash to an Apple Cash card in their Apple Wallet app and adjust where Daily Cash is paid at any time.
Apple Pay and Apple Wallet VP Jennifer Bailey:
Savings enables Apple Card users to grow their Daily Cash rewards over time, while also saving for the future.
Bailey says Savings adds value to Apple Card's Daily Cash benefit and offers another easy-to-use tool to help people lead healthier financial lives.
Transfer money from a linked bank account or Apple Cash to a Savings account. Users can withdraw monies to a connected bank account or Apple Cash card without costs.
Once set up, Apple Card customers can track their earnings via Wallet's Savings dashboard. This dashboard shows their account balance and interest.
This product targets younger people as the easiest way to start a savings account on the iPhone.
Why would a Gen Z account holder travel to the bank if their iPhone could be their bank?
Using this concept, Apple will transform the way we think about banking by 2030.
Two other nightmares keep bankers awake at night
Apple revealed two new features in early 2022 that banks and payment gateways hated.
Tap to Pay with Apple
Late Apple Pay
They startled the industry.
Tap To Pay converts iPhones into mobile POS card readers. Apple Pay Later is pushing the BNPL business in a consumer-friendly direction, hopefully ending dodgy lending practices.
Tap to Pay with Apple
iPhone POS
Millions of US merchants, from tiny shops to huge establishments, will be able to accept Apple Pay, contactless credit and debit cards, and other digital wallets with a tap.
No hardware or payment terminal is needed.
Revolutionary!
Stripe has previously launched this feature.
Tap to Pay on iPhone will provide companies with a secure, private, and quick option to take contactless payments and unleash new checkout experiences, said Bailey.
Apple's solution is ingenious. Brilliant!
Bailey says that payment platforms, app developers, and payment networks are making it easier than ever for businesses of all sizes to accept contactless payments and thrive.
I admire that Apple is offering this up to third-party services instead of closing off other functionalities.
Slow POS terminals, farewell.
Late Apple Pay
Pay Apple later.
Apple Pay Later enables US consumers split Apple Pay purchases into four equal payments over six weeks with no interest or fees.
The Apple ecosystem integration makes this BNPL scheme unique. Nonstick. No dumb forms.
Frictionless.
Just double-tap the button.
Apple Pay Later was designed with users' financial well-being in mind. Apple makes it easy to use, track, and pay back Apple Pay Later from Wallet.
Apple Pay Later can be signed up in Wallet or when using Apple Pay. Apple Pay Later can be used online or in an app that takes Apple Pay and leverages the Mastercard network.
Apple Pay Order Tracking helps consumers access detailed receipts and order tracking in Wallet for Apple Pay purchases at participating stores.
Bad BNPL suppliers, goodbye.
Most bankers will be caught in Apple's eye playing mini golf in high-rise offices.
The big problem:
Banks still think about features and big numbers just like other smartphone makers did not too long ago.
Apple thinks about effortlessness, seamlessness, and frictionlessness that just work through integrated hardware and software.
Let me know what you think Apple’s next power moves in the banking industry could be.
James Brockbank
3 years ago
Canonical URLs for Beginners
Canonicalization and canonical URLs are essential for SEO, and improper implementation can negatively impact your site's performance.
Canonical tags were introduced in 2009 to help webmasters with duplicate or similar content on multiple URLs.
To use canonical tags properly, you must understand their purpose, operation, and implementation.
Canonical URLs and Tags
Canonical tags tell search engines that a certain URL is a page's master copy. They specify a page's canonical URL. Webmasters can avoid duplicate content by linking to the "canonical" or "preferred" version of a page.
How are canonical tags and URLs different? Can these be specified differently?
Tags
Canonical tags are found in an HTML page's head></head> section.
<link rel="canonical" href="https://www.website.com/page/" />These can be self-referencing or reference another page's URL to consolidate signals.
Canonical tags and URLs are often used interchangeably, which is incorrect.
The rel="canonical" tag is the most common way to set canonical URLs, but it's not the only way.
Canonical URLs
What's a canonical link? Canonical link is the'master' URL for duplicate pages.
In Google's own words:
A canonical URL is the page Google thinks is most representative of duplicate pages on your site.
— Google Search Console Help
You can indicate your preferred canonical URL. For various reasons, Google may choose a different page than you.
When set correctly, the canonical URL is usually your specified URL.
Canonical URLs determine which page will be shown in search results (unless a duplicate is explicitly better for a user, like a mobile version).
Canonical URLs can be on different domains.
Other ways to specify canonical URLs
Canonical tags are the most common way to specify a canonical URL.
You can also set canonicals by:
Setting the HTTP header rel=canonical.
All pages listed in a sitemap are suggested as canonicals, but Google decides which pages are duplicates.
Redirects 301.
Google recommends these methods, but they aren't all appropriate for every situation, as we'll see below. Each has its own recommended uses.
Setting canonical URLs isn't required; if you don't, Google will use other signals to determine the best page version.
To control how your site appears in search engines and to avoid duplicate content issues, you should use canonicalization effectively.
Why Duplicate Content Exists
Before we discuss why you should use canonical URLs and how to specify them in popular CMSs, we must first explain why duplicate content exists. Nobody intentionally duplicates website content.
Content management systems create multiple URLs when you launch a page, have indexable versions of your site, or use dynamic URLs.
Assume the following URLs display the same content to a user:
A search engine sees eight duplicate pages, not one.
URLs #1 and #2: the CMS saves product URLs with and without the category name.
#3, #4, and #5 result from the site being accessible via HTTP, HTTPS, www, and non-www.
#6 is a subdomain mobile-friendly URL.
URL #7 lacks URL #2's trailing slash.
URL #8 uses a capital "A" instead of a lowercase one.
Duplicate content may also exist in URLs like:
https://www.website.com
https://www.website.com/index.php
Duplicate content is easy to create.
Canonical URLs help search engines identify different page variations as a single URL on many sites.
SEO Canonical URLs
Canonical URLs help you manage duplicate content that could affect site performance.
Canonical URLs are a technical SEO focus area for many reasons.
Specify URL for search results
When you set a canonical URL, you tell Google which page version to display.
Which would you click?
https://www.domain.com/page-1/
https://www.domain.com/index.php?id=2
First, probably.
Canonicals tell search engines which URL to rank.
Consolidate link signals on similar pages
When you have duplicate or nearly identical pages on your site, the URLs may get external links.
Canonical URLs consolidate multiple pages' link signals into a single URL.
This helps your site rank because signals from multiple URLs are consolidated into one.
Syndication management
Content is often syndicated to reach new audiences.
Canonical URLs consolidate ranking signals to prevent duplicate pages from ranking and ensure the original content ranks.
Avoid Googlebot duplicate page crawling
Canonical URLs ensure that Googlebot crawls your new pages rather than duplicated versions of the same one across mobile and desktop versions, for example.
Crawl budgets aren't an issue for most sites unless they have 100,000+ pages.
How to Correctly Implement the rel=canonical Tag
Using the header tag rel="canonical" is the most common way to specify canonical URLs.
Adding tags and HTML code may seem daunting if you're not a developer, but most CMS platforms allow canonicals out-of-the-box.
These URLs each have one product.
How to Correctly Implement a rel="canonical" HTTP Header
A rel="canonical" HTTP header can replace canonical tags.
This is how to implement a canonical URL for PDFs or non-HTML documents.
You can specify a canonical URL in your site's.htaccess file using the code below.
<Files "file-to-canonicalize.pdf"> Header add Link "< http://www.website.com/canonical-page/>; rel=\"canonical\"" </Files>301 redirects for canonical URLs
Google says 301 redirects can specify canonical URLs.
Only the canonical URL will exist if you use 301 redirects. This will redirect duplicates.
This is the best way to fix duplicate content across:
HTTPS and HTTP
Non-WWW and WWW
Trailing-Slash and Non-Trailing Slash URLs
On a single page, you should use canonical tags unless you can confidently delete and redirect the page.
Sitemaps' canonical URLs
Google assumes sitemap URLs are canonical, so don't include non-canonical URLs.
This does not guarantee canonical URLs, but is a best practice for sitemaps.
Best-practice Canonical Tag
Once you understand a few simple best practices for canonical tags, spotting and cleaning up duplicate content becomes much easier.
Always include:
One canonical URL per page
If you specify multiple canonical URLs per page, they will likely be ignored.
Correct Domain Protocol
If your site uses HTTPS, use this as the canonical URL. It's easy to reference the wrong protocol, so check for it to catch it early.
Trailing slash or non-trailing slash URLs
Be sure to include trailing slashes in your canonical URL if your site uses them.
Specify URLs other than WWW
Search engines see non-WWW and WWW URLs as duplicate pages, so use the correct one.
Absolute URLs
To ensure proper interpretation, canonical tags should use absolute URLs.
So use:
<link rel="canonical" href="https://www.website.com/page-a/" />And not:
<link rel="canonical" href="/page-a/" />If not canonicalizing, use self-referential canonical URLs.
When a page isn't canonicalizing to another URL, use self-referencing canonical URLs.
Canonical tags refer to themselves here.
Common Canonical Tags Mistakes
Here are some common canonical tag mistakes.
301 Canonicalization
Set the canonical URL as the redirect target, not a redirected URL.
Incorrect Domain Canonicalization
If your site uses HTTPS, don't set canonical URLs to HTTP.
Irrelevant Canonicalization
Canonicalize URLs to duplicate or near-identical content only.
SEOs sometimes try to pass link signals via canonical tags from unrelated content to increase rank. This isn't how canonicalization should be used and should be avoided.
Multiple Canonical URLs
Only use one canonical tag or URL per page; otherwise, they may all be ignored.
When overriding defaults in some CMSs, you may accidentally include two canonical tags in your page's <head>.
Pagination vs. Canonicalization
Incorrect pagination can cause duplicate content. Canonicalizing URLs to the first page isn't always the best solution.
Canonicalize to a 'view all' page.
How to Audit Canonical Tags (and Fix Issues)
Audit your site's canonical tags to find canonicalization issues.
SEMrush Site Audit can help. You'll find canonical tag checks in your website's site audit report.
Let's examine these issues and their solutions.
No Canonical Tag on AMP
Site Audit will flag AMP pages without canonical tags.
Canonicalization between AMP and non-AMP pages is important.
Add a rel="canonical" tag to each AMP page's head>.
No HTTPS redirect or canonical from HTTP homepage
Duplicate content issues will be flagged in the Site Audit if your site is accessible via HTTPS and HTTP.
You can fix this by 301 redirecting or adding a canonical tag to HTTP pages that references HTTPS.
Broken canonical links
Broken canonical links won't be considered canonical URLs.
This error could mean your canonical links point to non-existent pages, complicating crawling and indexing.
Update broken canonical links to the correct URLs.
Multiple canonical URLs
This error occurs when a page has multiple canonical URLs.
Remove duplicate tags and leave one.
Canonicalization is a key SEO concept, and using it incorrectly can hurt your site's performance.
Once you understand how it works, what it does, and how to find and fix issues, you can use it effectively to remove duplicate content from your site.
Canonicalization SEO Myths
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Rajesh Gupta
3 years ago
Why Is It So Difficult to Give Up Smoking?
I started smoking in 2002 at IIT BHU. Most of us thought it was enjoyable at first. I didn't realize the cost later.
In 2005, during my final semester, I lost my father. Suddenly, I felt more accountable for my mother and myself.
I quit before starting my first job in Bangalore. I didn't see any smoking friends in my hometown for 2 months before moving to Bangalore.
For the next 5-6 years, I had no regimen and smoked only when drinking.
Due to personal concerns, I started smoking again after my 2011 marriage. Now smoking was a constant guilty pleasure.
I smoked 3-4 cigarettes a day, but never in front of my family or on weekends. I used to excuse this with pride! First office ritual: smoking. Even with guilt, I couldn't stop this time because of personal concerns.
After 8-9 years, in mid 2019, a personal development program solved all my problems. I felt complete in myself. After this, I just needed one cigarette each day.
The hardest thing was leaving this final cigarette behind, even though I didn't want it.
James Clear's Atomic Habits was published last year. I'd only read 2-3 non-tech books before reading this one in August 2021. I knew everything but couldn't use it.
In April 2022, I realized the compounding effect of a bad habit thanks to my subconscious mind. 1 cigarette per day (excluding weekends) equals 240 = 24 packs per year, which is a lot. No matter how much I did, it felt negative.
Then I applied the 2nd principle of this book, identifying the trigger. I tried to identify all the major triggers of smoking. I found social drinking is one of them & If I am able to control it during that time, I can easily control it in other situations as well. Going further whenever I drank, I was pre-determined to ignore the craving at any cost. Believe me, it was very hard initially but gradually this craving started fading away even with drinks.
I've been smoke-free for 3 months. Now I know a bad habit's effects. After realizing the power of habits, I'm developing other good habits which I ignored all my life.
Tim Denning
2 years ago
One of the biggest publishers in the world offered me a book deal, but I don't feel deserving of it.
My ego is so huge it won't fit through the door.
I don't know how I feel about it. I should be excited. Many of you have this exact dream to publish a book with a well-known book publisher and get a juicy advance.
Let me dissect how I'm thinking about it to help you.
How it happened
An email comes in. A generic "can we put a backlink on your website and get a freebie" email.
Almost deleted it.
Then I noticed the logo. It seemed shady. I found the URL. Check. I searched the employee's LinkedIn. Legit. I avoided middlemen. Check.
Mixed feelings. LinkedIn hasn't valued my writing for years. I'm just a guy in an unironed t-shirt whose content they sell advertising against.
They get big dollars. I get $0 and a few likes, plus some email subscribers.
Still, I felt adrenaline for hours.
I texted a few friends to see how they felt. I wrapped them.
Messages like "No shocker. You're entertaining online." I didn't like praises, so I blushed.
The thrill faded after hours. Who knows?
Most authors desire this chance.
"You entitled piece of crap, Denning!"
You may think so. Okay. My job is to stand on the internet and get bananas thrown at me.
I approached writing backwards. More important than a book deal was a social media audience converted to an email list.
Romantic authors think backward. They hope a fantastic book will land them a deal and an audience.
Rarely occurs. So I never pursued it. It's like permission-seeking or the lottery.
Not being a professional writer, I've never written a good book. I post online for fun and to express my opinions.
Writing is therapeutic. I overcome mental illness and rebuilt my life this way. Without blogging, I'd be dead.
I've always dreamed of staying alive and doing something I love, not getting a book contract. Writing is my passion. I'm a winner without a book deal.
Why I was given a book deal
You may assume I received a book contract because of my views or follows. Nope.
They gave me a deal because they like my writing style. I've heard this for eight years.
Several authors agree. One asked me to improve their writer's voice.
Takeaway: highlight your writer's voice.
What if they discover I'm writing incompetently?
An edited book is published. It's edited.
I need to master writing mechanics, thus this concerns me. I need help with commas and sentence construction.
I must learn verb, noun, and adjective. Seriously.
Writing a book may reveal my imposter status to a famous publisher. Imagine the email
"It happened again. He doesn't even know how to spell. He thinks 'less' is the correct word, not 'fewer.' Are you sure we should publish his book?"
Fears stink.
I'm capable of blogging. Even listicles. So what?
Writing for a major publisher feels advanced.
I only blog. I'm good at listicles. Digital media executives have criticized me for this.
It is allegedly clickbait.
Or it is following trends.
Alternately, growth hacking.
Never. I learned copywriting to improve my writing.
Apple, Amazon, and Tesla utilize copywriting to woo customers. Whoever thinks otherwise is the wisest person in the room.
Old-schoolers loathe copywriters.
Their novels sell nothing.
They assume their elitist version of writing is better and that the TikTok generation will invest time in random writing with no subheadings and massive walls of text they can't read on their phones.
I'm terrified of book proposals.
My friend's book proposal suggestion was contradictory and made no sense.
They told him to compose another genre. This book got three Amazon reviews. Is that a good model?
The process disappointed him. I've heard other book proposal horror stories. Tim Ferriss' book "The 4-Hour Workweek" was criticized.
Because he has thick skin, his book came out. He wouldn't be known without that.
I hate book proposals.
An ongoing commitment
Writing a book is time-consuming.
I appreciate time most. I want to focus on my daughter for the next few years. I can't recreate her childhood because of a book.
No idea how parents balance kids' goals.
My silly face in a bookstore. Really?
Genuine thought.
I don't want my face in bookstores. I fear fame. I prefer anonymity.
I want to purchase a property in a bad Australian area, then piss off and play drums. Is bookselling worth it?
Are there even bookstores anymore?
(Except for Ryan Holiday's legendary Painted Porch Bookshop in Texas.)
What's most important about books
Many were duped.
Tweets and TikTok hopscotch vids are their future. Short-form content creates devoted audiences that buy newsletter subscriptions.
Books=depth.
Depth wins (if you can get people to buy your book). Creating a book will strengthen my reader relationships.
It's cheaper than my classes, so more people can benefit from my life lessons.
A deeper justification for writing a book
Mind wandered.
If I write this book, my daughter will follow it. "Look what you can do, love, when you ignore critics."
That's my favorite.
I'll be her best leader and teacher. If her dad can accomplish this, she can too.
My kid can read my book when I'm gone to remember her loving father.
Last paragraph made me cry.
The positive
This book thing might make me sound like Karen.
The upside is... Building in public, like I have with online writing, attracts the right people.
Proof-of-work over proposals, beautiful words, or huge aspirations. If you want a book deal, try writing online instead of the old manner.
Next steps
No idea.
I'm a rural Aussie. Writing a book in the big city is intimidating. Will I do it? Lots to think about. Right now, some level of reflection and gratitude feels most appropriate.
Sometimes when you don't feel worthy, it gives you the greatest lessons. That's how I feel about getting offered this book deal.
Perhaps you can relate.
Alexandra Walker-Jones
3 years ago
These are the 15 foods you should eat daily and why.
Research on preventing disease, extending life, and caring for your body from the inside out
Grapefruit and pomegranates aren't on the list, so ignore that. Mostly, I enjoyed the visual, but those fruits are healthful, too.
15 (or 17 if you consider the photo) different foods a day sounds like a lot. If you're not used to it — it is.
These lists don't aim for perfection. Instead, use this article and the science below to eat more of these foods. If you can eat 5 foods one day and 5 the next, you're doing well. This list should be customized to your requirements and preferences.
“Every time you eat or drink, you are either feeding disease or fighting it” -Heather Morgan.
The 15 Foods That You Should Consume Daily and Why:
1. Dark/Red Berries
(blueberries, blackberries, acai, goji, cherries, strawberries, raspberries)
The 2010 Global Burden of Disease Study is the greatest definitive analysis of death and disease risk factors in history. They found the primary cause of both death, disability, and disease inside the United States was diet.
Not eating enough fruit, and specifically berries, was one of the best predictors of disease (1).
What's special about berries? It's their color! Berries have the most antioxidants of any fruit, second only to spices. The American Cancer Society found that those who ate the most berries were less likely to die of cardiovascular disease.
2. Beans
Soybeans, black beans, kidney beans, lentils, split peas, chickpeas.
Beans are one of the most important predictors of survival in older people, according to global research (2).
For every 20 grams (2 tablespoons) of beans consumed daily, the risk of death is reduced by 8%.
Soybeans and soy foods are high in phytoestrogen, which reduces breast and prostate cancer risks. Phytoestrogen blocks the receptors' access to true estrogen, mitigating the effects of weight gain, dairy (high in estrogen), and hormonal fluctuations (3).
3. Nuts
(almonds, walnuts, pecans, pistachios, Brazil nuts, cashews, hazelnuts, macadamia nuts)
Eating a handful of nuts every day reduces the risk of chronic diseases like heart disease and diabetes. Nuts also reduce oxidation, blood sugar, and LDL (bad) cholesterol, improving arterial function (4).
Despite their high-fat content, studies have linked daily nut consumption to a slimmer waistline and a lower risk of obesity (5).
4. Flaxseed
(milled flaxseed)
2013 research found that ground flaxseed had one of the strongest anti-hypertensive effects of any food. A few tablespoons (added to a smoothie or baked goods) lowered blood pressure and stroke risk 23 times more than daily aerobic exercise (6).
Flax shouldn't replace exercise, but its nutritional punch is worth adding to your diet.
5. Other seeds
(chia seeds, hemp seeds, pumpkin seeds, sesame seeds, fennel seeds)
Seeds are high in fiber and omega-3 fats and can be added to most dishes without being noticed.
When eaten with or after a meal, chia seeds moderate blood sugar and reduce inflammatory chemicals in the blood (7). Overall, a great daily addition.
6. Dates
Dates are one of the world's highest sugar foods, with 80% sugar by weight. Pure cake frosting is 60%, maple syrup is 66%, and cotton-candy jelly beans are 70%.
Despite their high sugar content, dates have a low glycemic index, meaning they don't affect blood sugar levels dramatically. They also improve triglyceride and antioxidant stress levels (8).
Dates are a great source of energy and contain high levels of dietary fiber and polyphenols, making 3-10 dates a great way to fight disease, support gut health with prebiotics, and satisfy a sweet tooth (9).
7. Cruciferous Veggies
(broccoli, Brussel sprouts, horseradish, kale, cauliflower, cabbage, boy choy, arugula, radishes, turnip greens)
Cruciferous vegetables contain an active ingredient that makes them disease-fighting powerhouses. Sulforaphane protects our brain, eyesight, against free radicals and environmental hazards, and treats and prevents cancer (10).
Unless you eat raw cruciferous vegetables daily, you won't get enough sulforaphane (and thus, its protective nutritional benefits). Cooking destroys the enzyme needed to create this super-compound.
If you chop broccoli, cauliflower, or turnip greens and let them sit for 45 minutes before cooking them, the enzyme will have had enough time to work its sulforaphane magic, allowing the vegetables to retain the same nutritional value as if eaten raw. Crazy, right? For more on this, see What Chopping Your Vegetables Has to Do with Fighting Cancer.
8. Whole grains
(barley, brown rice, quinoa, oats, millet, popcorn, whole-wheat pasta, wild rice)
Whole-grains are one of the healthiest ways to consume your daily carbs and help maintain healthy gut flora.
This happens when fibre is broken down in the colon and starts a chain reaction, releasing beneficial substances into the bloodstream and reducing the risk of Type 2 Diabetes and inflammation (11).
9. Spices
(turmeric, cumin, cinnamon, ginger, saffron, cloves, cardamom, chili powder, nutmeg, coriander)
7% of a person's cells will have DNA damage. This damage is caused by tiny breaks in our DNA caused by factors like free-radical exposure.
Free radicals cause mutations that damage lipids, proteins, and DNA, increasing the risk of disease and cancer. Free radicals are unavoidable because they result from cellular metabolism, but they can be avoided by consuming anti-oxidant and detoxifying foods.
Including spices and herbs like rosemary or ginger in our diet may cut DNA damage by 25%. Yes, this damage can be improved through diet. Turmeric worked better at a lower dose (just a pinch, daily). For maximum free-radical fighting (and anti-inflammatory) effectiveness, use 1.5 tablespoons of similar spices (12).
10. Leafy greens
(spinach, collard greens, lettuce, other salad greens, swiss chard)
Studies show that people who eat more leafy greens perform better on cognitive tests and slow brain aging by a year or two (13).
As we age, blood flow to the brain drops due to a decrease in nitric oxide, which prevents blood vessels from dilatation. Daily consumption of nitrate-rich vegetables like spinach and swiss chard may prevent dementia and Alzheimer's.
11. Fermented foods
(sauerkraut, tempeh, kombucha, plant-based kefir)
Miso, kimchi, and sauerkraut contain probiotics that support gut microbiome.
Probiotics balance the good and bad bacteria in our bodies and offer other benefits. Fermenting fruits and vegetables increases their antioxidant and vitamin content, preventing disease in multiple ways (14).
12. Sea vegetables
(seaweed, nori, dulse flakes)
A population study found that eating one sheet of nori seaweed per day may cut breast cancer risk by more than half (15).
Seaweed and sea vegetables may help moderate estrogen levels in the metabolism, reducing cancer and disease risk.
Sea vegetables make up 30% of the world's edible plants and contain unique phytonutrients. A teaspoon of these super sea-foods on your dinner will help fight disease from the inside out.
13. Water
I'm less concerned about whether you consider water food than whether you drink enough. If this list were ranked by what single item led to the best health outcomes, water would be first.
Research shows that people who drink 5 or more glasses of water per day have a 50% lower risk of dying from heart disease than those who drink 2 or less (16).
Drinking enough water boosts energy, improves skin, mental health, and digestion, and reduces the risk of various health issues, including obesity.
14. Tea
All tea consumption is linked to a lower risk of stroke, heart disease, and early death, with green tea leading for antioxidant content and immediate health benefits.
Green tea leaves may also be able to interfere with each stage of cancer formation, from the growth of the first mutated cell to the spread and progression of cancer in the body. Green tea is a quick and easy way to support your long-term and short-term health (17).
15. Supplemental B12 vitamin
B12, or cobalamin, is a vitamin responsible for cell metabolism. Not getting enough B12 can have serious consequences.
Historically, eating vegetables from untreated soil helped humans maintain their vitamin B12 levels. Due to modern sanitization, our farming soil lacks B12.
B12 is often cited as a problem only for vegetarians and vegans (as animals we eat are given B12 supplements before slaughter), but recent studies have found that plant-based eaters have lower B12 deficiency rates than any other diet (18).
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