We’re all busy in our lives and on occasion I’ve found it hard to make a decent and filling Quick Paleo diet breakfast in time for getting the kids to school and then making my way to work.
To stick to the true paleo diet you need to make sure you get green salad leaf in your meal and that’s not always easy. Some people just don’t want to eat spinach or rocket first thing in the morning.
But there are a number of things you can do the day (or days) before and have waiting in your refrigerator ready to go, which can be a way to have a Quick Paleo diet breakfast if you’re in a hurry.
Eggs (in particular free range pastured eggs) are paleo food and can be boiled days in advance. Keeping them in the fridge in their own protective shell will make them last for longer. Think of them as “emergency protein” ready for when hunger strikes.
Grilled turkey breasts are much more common in the UK now than they used to be and are a great source of white protein. Roast them with a little water in the pan and cover to prevent them drying out and they’ll last a few days in the fridge.
What about green salad leaves?
Green salad leaf is an important part of the paleo diet. If you don’t fancy eating salad leaves in the morning, why not add them to a short smoothie? Just blend a handful of spinach with the flesh of an orange and the flesh of a mango. You can throw a handful of blueberries in too. If you find the mix too thick, add a splash of soda water (or just plain water). If you’re trying to loose weight then avoid the fruit and eat the salad leafs whole with your eggs and turkey. It’s always best to eat salad leaves whole but if you just can’t stomach them, blending them is much better than not having them at all. I hope you enjoy this Quick Paleo diet breakfast recipe.
I discovered a 1805 map of Colchester recently which shows the huge changes since 1805. Original drawn by J. Britton, the map shows that Colchester really was just a small town surrounded by fields in all directions and the river Colne to the North and East.
I’ve taken the map and added some modern-day landmarks to give you an idea of what modern buildings have replaced fields, graveyards and roads. I took some time to study the map and compare it a modern equivalent. It’s not accurate as the 1805 map of Colchester isn’t to scale (although it was a really good effort considering it was all done from ground level)!
Your best way to view the map would be to download the image and then open it on your computer, zooming into the areas marked. It’s amazing how much countryside there was directly around the town centre.
Feel free to reproduce this map but please credit me (Ritchie Hicks). Even better would be a link to this page. I recommend that you print it on A3 if possible as the original writing on the map is hard to decipher in places.
Teachers or historians can download a free A4 or A3 pdf file of the map and key (see attachments below) which can be printed to use in classes.
A: St John’s Green Primary School (Town site), which was just a field at the time. The now Grade II listed building was built in 1898 by Goodey and Cressall
B: A windmill was sited approximately where the ‘Wok Inn’ Chinese food restaurant is now located, but between Camp Folly North and Sergeant Street. Unsurprising given its locale to farmland and a main route into the town from Mersea Island
C: Approximate location of Southway (A134). It would be some 150 years before Southway would be built.
D: Military Road was called Hog Lane.
E: The area now referred to as New Town
F: The original location of the Army Barracks was in the Morant Road, Artillary Street, Victor Road area of Colchester between Wimpole Road and Port Lane. It would later be relocated to Mersea Road and then moved again in 2005/6 to various areas of MoD land on the South side of the town.
G: The Hythe waterfront was just a number of small houses and outbuilding along the edge of the river. We can’t see past this point ot he East but can see from the map that the area past here was referred to the Parish of Greenstead.
H: Hythe Train Station
I: Greenstead Road (unamed on the map). This was the main route from Colchester Town to Wivenhoe and Brightlingsea
J: This area was once some type of public gardens as shown on the map. It now has the railway line for the Wivenhoe and Hythe, and Colchester Town running through it, and makes up Moorside industrial estate.
L: St James Primary School
M: Charter Hall (with Ten Pin and Leisureworld next door)
N: The Octagon office buildings (I’m not sure if that’s what it’s still called but it’s a name I know it by)
O: St Mary’s carpark
P: The Mercury Theatre
Q: Colchester Arts Centre, formally St. Mary’s Church
R: Essex (Colchester) Police
First of all, let me get this clear. There will be no Back to the Future jokes in this post regarding the DeLorean. None.
The DeLorean Motor Company has annouced intentions to start building a small amount of new DeLorean motor cars in 2017 after settling an out-of-court legal battle with John DeLorean’s widow, Sally, who claimed the Texas-based DeLorean Motor Company had been illegally using the DeLorean name.
The move would see the original DeLorean DMC-12 tooling and presses being used to build replicas of the infamous car but using off-the-shelf engines and transmission from another manufacturer.
Changes in the law have allowed production to commence
DeLorean have been able to use a new section of US Law, the “Low Volume Motor Vehicle Manufacturers Act”, which DeLorean say “creates a reasonable regulatory structure allowing small companies to produce a limited number of completed replica motor vehicles that resemble the appearance of cars produced 25 years ago or more”.
DeLorean will buy crated engines from another manufacturer
The new cars would have to be fitted with a modern engine (motor if you’re American) to ensure that the cars would pass stringent emissions tests. It would simply cost too much for the manufacturer to design and build their own engines as they only intend to build around 300 cars a year. This means that the car is likely to get to 88mph much faster than the original DMC-12. D’oh! I made a Back to the Future reference.
What will a new DMC-12 cost?
The cars are expected to retail for between $80,000 and £100,000; around £62,000.
There will be no new models
Despite the internet and social media suggesting that there have been concepts drawn up in plans for an all-new model of DeLorean the company has no current plans to launch a new model.
Formula 1 has always been the world leader of advancements when it comes to engine technology and this continues with the modern F1 power unit. No longer are F1 cars referred to as having ‘engines’ (although they still do) but a power unit which consists of combustion and electronic motors to power the car, along with a highly complex energy recovery system.
The power train consists of a number of components, including the combustion engine, an MGU-K, and MGU-H, the Energy Store (high-powered battery packs) and a turbo charger; all of which is controlled by a highly technical control electronics.
Let’s discuss all of this components in detail.
The combustion engine
The power plant features a 1.6 litre V6 internal combustion (IC) engine fitted with a turbo charger which is limited by the sport’s regulations to 15,000 revolutions a minute (revs). The combustion engine is responsible for supplying energy to the transmissions but, unlike previous F1 engines, it also helps to supply heat energy (which will be recycled by the MGU-H discussed further on in this article) and the MGU-K (also discussed later on).
Just like the turbo charger on a road car, the turbo is responsible for forcing more oxygen into the cylinder which allows more fuel to be burned creating a ‘bigger bang’ in the cylinder. The bigger the bang the more power is created. The turbo on a modern F1 car can spin up to 100,000 times a minute.
The Energy Store and high-powered batteries which are able to charge and discharge incredibly quickly.
The MGU-H (Motor Generator Unit – Heat) converts heat from exhaust gases into electricity to be stored in the Energy Store or to the MGU-K until required.
The MGU-K stands for ‘Motor Generator Unit – Kinetic’ is an incredibly cleaver piece of equipment fitted to the modern power train and serves two purposes. It is connected directly to the crankshaft of the combustion engine.
It’s first job is to collect energy converting as much of the kinetic energy generated under braking into electricity as possible (rather than it escaping as heat). It acts as a generator.
However, it can also switch ro a motor under acceleration, and when working correctly assists the internal combustion engine to accelerate faster and supplying up to 120kW (approximately 160bhp) power to the drivetrain from the Energy Store. Without the MGU-K, Formula 1 cars will lack acceleration and will be easily overtaken by competitors on track which was a huge problem for Mclaren-Honda in 2015.
The control electronics of a F1 power unit control all of the items above. They are programmed to decide when certain functions will occur and when. For example, they may switch the MGU-K from generator to motor. They can also be adjusted by the driver selecting different ‘modes’ during a race such as fuel saving mode or extra power.
Venezuelan racing driver Pastor Maldonado will not be entering the 2016 Formula One season after failing to secure a deal with Renault Sport Formula One Team, purchasers of what was left from financially beleaguered Lotus F1.
Maldonado, who was given the nickname “Crashtor” after demonstrating an erratic driving style and causing several accidents throughout is Formula One career, was a controversial figure within the sport. In particular a lot of attention was focused on the money he bought to Lotus F1 through sponsorship. Many fans of the sport believed that Maldonado didn’t earn a place based on merit but instead was given a driving seat based purely on money he bought through sponsorship from the PDVSA oil company. This may be a somewhat unfair opinion given that Maldonado won the 2010 GP2 Championship driving for Rapax and won six races in one season, a record at the time.
Fans of Maldonado will say that he won the 2012 Spanish Grand Prix ahead of Fernando Alonso whilst driving for Williams Renault. However, this was only his third ever points scoring finish in 24 races and neither Maldonado, his team, or anyone else in the F1 paddock quite understood how he managed it. Further more, there was a fire after the race in the Williams garage which some sceptics suggested was deliberately caused by Williams to hide foul play with Maldonado’s car. Of course that theory is flawed as Maldonado’s car wasn’t in the garage at the time. It was, in fact, team-mate Bruno Senna’s car which was damaged by the fire.
Despite becoming a high-profile figure within Formula One, Maldonado is likely to be remembered mainly for his controversial style of driving. FIA stewards found him responsible for causing many accidents. These included side-swiping Lewis Hamilton’s McLaren Mercedes during qualifying for the 2011 Belgian Grand Prix, causing an avoidable collision with Sergio Pérez during a practice session of the 2012 Monaco Grand Prix and then running into the back of Pedro de la Rosa’s HRT during the race, the 2012 German Grand Prix where he was penalised for causing an avoidable collision on Force India’s Paul di Resta, the 2012 Belgian Grand Prix where Maldonado was deemed to have caused a collision with Marussia’s Timo Glock after jumping the start, the 2014 Bahrain Grand Prix where he collided with Esteban Gutiérrez after making a pit stop which caused Gutiérrez’s car to roll over, the 2014 Grand Prix where he caused a collision when trying to pass Marcus Ericsson (and received points on his Super Licence)…there’s a lot more and I won’t bore you with the rest. Lots of crashes, lots of penalties, lots of damage to cars…and his career.
What next for Pastor Maldonado?
At this time no one knows. It’s possible that he will enter a different area of motor racing, perhaps stock car racing [sorry, I couldn’t help having a little dig]. However, with oil prices at the lowest in over a decade, sponsorship cash is likely to begin to dry up and there won’t be many teams looking to take on a driver with a poor track record when it comes to crashes and, frankly, dangerous driving. PDVSA have already failed to pay their bills to Renault which Maldonado says is the main cause of his F1 exit. If he was as good a driver as he thinks then surely Renault (or Haas) would have snapped him up.
Perhaps he’ll travel with his cousin, Manuel, who has entered Italian FP4 at the age of 15. Let’s hope that Pastor doesn’t give too much advice away to Manny, hey…
For decades, cow’s milk has been sold to the public as the low-fat, calcium rich drink which every balanced diet needs. Although it’s true that raw milk has been consumed by humans for thousands of years, it only became heavily popular around the end of World War II. In fact, early man was intolerant of milk and the lactose it contains still makes people ill to this day so it’s probably time we changed our diet to stop drinking cow’s milk.
Milk is a relatively recent addition to the human diet, but is it as important and useful to humans as we are led to believe? It may be time that you stopped drinking cow’s milk for your own health and the health of animals.
Pasteurisation and Antibiotics
The most common form of milk drunk across Europe and the United States is cow’s milk.
Cows are the preferred choice for milk production as cows produce a larger yield for the food they consume than any other farmed animal. However, the milk which we buy from our supermarkets is not the same products as the milk taken from cows. By the time the milk has arrived in bottles for consumers to purchase it has been heavily processed.
Most milk sold to consumers has been pasteurised. Pasteurisation is the process of killing microbial growth preventing bacteria developing which can lead to poisonous pathogens infesting in the milk. The process involves heating the raw milk to around 164’F, then cooling it via a heat transfer method to about 88’F which kills a lot of the microbes in the liquid. The process of pasteurisation has side effects: it destroys vitamin C and damages water soluble B-vitamins. The process also reduces Calcium and other minerals in the raw milk so if you’re looking for good sources of these vitamins and minerals it may be time you made the decision to stop drinking cow’s milk.
Whilst pasteurisation helps to protect the consumer from illness, it does not protect the cows from infection. Modern farming techniques are moving towards keeping cattle in smaller areas, closer together and sometimes without the animals being able to graze on pasture. In turn, this means that dairy farmers and so called ‘mega dairies’ are constantly fighting a war against infection. The result? A huge increase over the past 30 years in the use of bovine Antibiotics.
Over time, antibiotics are filtered through to the milk humans consume and pasteurisation cannot prevent some of those drugs getting through into the food chain. This makes bacteria that can infect humans more resistant to antibiotics, which in turn can prevent the effectiveness of antibiotics to fight illnesses.
In the United States, the Food and Drug Administration (FDA) has said that antibiotic use in dairy cattle should be reduced or even phased out completely, but the organisation refuses to set guidelines or time-scales for this.
Hormones in cow’s milk
Many dairy herds are fed growth hormones to increase milk yields. The most commonly used growth hormone in milk is bovine somatotropin. Bovine somatotropin occurs naturally in a cows body but can be synthesized and given to a healthy cow under the name Posilac. It is claimed that Posilac increases a cow’s milk production by 10 more pounds of milk per day.
What the manufacturers of growth hormones don’t tell us is how those hormones are passed onto humans and the effects that they have on human health. Some studies into other hormones such as Insulin-like growth factor 1 (IGF-1) have shown a link between milk ingested by non-infant humans and increases in certain types of cancers. EJAnet.org states:
“IGF-1 is a naturally-occurring hormone found in the milk of both cows and humans. It affects cell growth and is responsible for the quick growth of infants in both species. This is why it is biologically present in mother’s milk, since it is meant to be consumed by infants. While the IGF-1 hormone already exists in humans, it is usually bound to protein and thus has less of an effect than unbound IGF-1 in milk.
When cow’s milk is consumed by human non-infants, it behaves as a cancer-accelerator. IGF-1 is not destroyed in the pasteurization process nor during human digestion and is therefore biologically active in humans, being associated with breast, prostate, and colon cancers.”
History has shown us that messing around with raw foodstuffs generally ends up in damage being caused to the food chain or to other animals. So why do governing bodies allow the sustained use of such hormones? Do we need to be reminded of the ‘Mad Cow’ variant Creutzfeldt-Jakob disease (CJD) which resulted in bovine spongiform encephalopathy (BSE) and which is still killing people to this date? If you Stop drinking cow’s milk today you can help put an end to this.
In addition the use of hormones can increase the risk of infections in cows such as mastitis which again will require antibiotics to cure – more hormones = more antibiotics.
In balance it’s only fair to share the opinion of The American Cancer Society (ACS) which has investigated the link between cow’s milk and human transmission and say it has “no formal position regarding rBGH (recombinant bovine growth hormone)”
Still think that milk is good for you?
For decades we have been told that milk is rich in calcium which helps to make bones grow but milk isn’t the only food that is calcium rich. Calcium enriched Soy milk has just the same amount of calcium per 100ml as skimmed milk yet when we compare cows milk and soy milk we can see that soy has less saturated fat, more natural carbohydrates, more fibre and more magnesium. Soy milk is also hormone and antibiotic free. Soy milk also has no cholesterol (unlike cow’s milk) and far less sugar so it’s a great alternative if you decided to stop drinking cow’s milk.
Calcium can also be consumed much more healthily in the form of green vegetables and good quality fish such as salmon.
I can hear you shouting now “but milk is low fat!”. Here’s a newsflash for you – fat is important for the human body and not all fats are bad. The human body needs fat. However, the sugary lactose contained in milk is not and there is far more sugar in milk than there is protein or fat.
Milk is cheap – supply is outstripping demand
This is undeniable. Milk is a cheap, abundant and relatively healthy source of protein (if you ignore the points made above) and of course people are going to consume it if they can’t afford the more expensive soy alternatives.
But here’s the thing – milk is only cheap because it is so massively overproduced. In August 2015 British Dairy Farmers protested against major supermarkets for forcing prices low. What the dairy farmers fail to accept is that they are the authors of their own misfortune in many ways. Decades of overproduction has led to so much competition in the marketplace that supermarkets can select from hundreds of different providers. Supermarkets don’t have to buy in milk at a high price because of the abundance.
In addition, Russia banned the import of milk from the West due to sanctions enforced by UK and the US over the invasion of Ukraine. This has left a huge black hole where their used to be milky fields of money and it’s really hurting farmers. It’s not that more people have decided to stop drinking cow’s milk but that there are just too many farmers producing it.
Care of cows
Finally, when we take away the risks to human health, we’re still left with the moral issue of how cows are affected by modern farming techniques. Consider these points as we finish this discussion:
- Using hormones can result in painful infections in cows including mastitis; resulting in an increase in the use of antibiotics
- Mega dairies generally don’t allow cattle out to pasture. In effect, some Mega Dairies keep cows in barns like huge prisons – that’s not a life for any animal and you can prevent this if you stop drinking cow’s milk
It’s time you Stop drinking cow’s milk!
It’s fair to say that the farming industry is quite one sided, but now you read some of the fact, will you make the decision to stop drinking cow’s milk?
Understanding Formula One and some of the terms and phrases used can be confusing for new spectators of the sport. This blog attempts to explain some of the most common.
Downforce is the downward pressure that air places on a vehicle when moving, particularly at high speed. Formula One cars have a number of wings, just like an aeroplane.
Whereas an aeroplane directs air to lift it, and F1 car has wings to push it down and into the ground. This allows the car to corner considerably better than a normal car – as if is is being pushed into the ground – providing my better grip and traction.
So when you’re thinking about an F1 car think about it as a kind of upside-down aeroplane. The faster it goes, the further it’s pushed into the ground.
DRS (Drag Reduction System)
Because downforce pushes an F1 car towards the ground, drag is created. This means that at very high speeds (such as on a straight) an F1 cars top speed is compromised.
The Drag Reduction System (DRS) is a letterbox type opening on the rear wing of an F1 car. A driver can press a button to open this, which allows air to pass more freely, creating less drag and therefore high top speeds on the straight.
A driver will never operate the DRS on a corner as the lack of downforce makes the vehicle loss grip and handle very badly.
Formula One cars don’t have a standard internal combustion engine, but instead use a very clever and advanced F1 Power Unit.
One of the most common phrases you might here is a commentator saying a driver has switched to ‘slicks’.
Slicks is a nickname for a type of tyre (tire in American English) a driver can chose from. It’s a smooth tyre with no cut tread (unlike a road car).
Once up to an ideal temperature, the flat surface provides considerably more surface area than a standard grooved tyre.
Wet tyres are very different to slick tyres. They are grooved and designed to disperse water. They are also designed to be used in a colder condition and drivers will often be seen moving onto the ‘wet’ line if a track begins to dry as overheating wet tyres makes them degrade very quickly and lose grip.
‘Intermediates’ or ‘inters’
Intermediate tyres are a type of tyre which can be used or wet and dry tracks.
However, used on a dry track they result in reduced lap times and wear out very quickly. Equally, if used on a very wet track they provide less grip than wet tyres (sometimes referred to as “full wets) and therefore provide less group; which can also result in reduced lap times.
It is vital a time judge just when to move from intermediates to slick tyres. Too soon and the wet track will make the slick useless due to the cooler temperatures and wet condition. Too late and other teams will already have switched and will be putting in faster lap times.
Virtual Safety Car (VSC)
Introduced formally to Grand Prix races in 2015, partly as a result of the death of Jules Bianchi, the Virtual Safety Car (VSC) is a system which means drivers must reduce their lap time to 35% of race pace. In addition a “VSC” sign will appear illuminated at the side of the track to warn drivers as well as on each drivers steering wheel display.
Change gear on the beeps
Sometimes you’ll hear a driver’s engineer tell them to “change gear on the beeps”.
Every driver wears a pair of headphone/ear defenders which allows them to hear their engineers over the team radio. As well as audio from their team, there is a small beep which is played to the drivers every time they should change gear.
The beeps can be adjusted. For example, if a driver needs to save fuel to make it to the end of the race, the beeps may be shorter to reduce engine revs and conserve fuel.
In Formula One terms, as Speed Trap is the fastest point on the circuit. Generally towards the end of the longest straight and just before the braking point, the purpose of the Speed Trap is to compare the fastest speeds amongst drivers.
It may mainly be a function of the engine/car that one is driving but sometimes also the set up (high or low downforce etc) that could determine who is highest in the speed trap.
Strat mode 2, Multi 21, etc.
During a race you might hear an engineer tell a driver to “switch to strat mode 2” or “multi-21”.
There are two things that this usually refers to, either an engine mode (which the driver can change to using a dial or switch on their steering wheel, or a command to change strategy i.e. to let their teammate past to allow them to win.
A team might tell a driver to change their engine mode to save fuel. Equally, they might do the same to allow them an extra “burst” of power to overtake another car.
Renault Sport F1 team were the first to unveil their 2016 Formula One car and it’s awesome. Well, it looks awesome, at least.
Revealed to the audience by drivers Kevin Magnussen (former McLaren driver who lost his race seat to Fernando Alonso) and Jolyon Palmer (2014 GP2 champion and son of former racing driver Jonathan Palmer) the car has striking colours of black and yellow. The two drivers were also joined by 2015 GP3 champion Esteban Ocon as its reserve driver and Carmen Jordá as its development driver.
But the question on every F1 fans lips is this: will the new Renault Sport F1 be faster than Red Bull Racing? Red Bulls relationship with Renault is somewhat fractured. And what about the new Ferrari powered Toro Rosso which Max Verstappen recons is 1 second a lap faster than last year.
I recently purchased a new laptop from Currys PC World in Clacton-on-Sea and decided to opt for the Microsoft Office 365 bundle. Everything was going well until it came to set up Office.
Following the instructions I entered the code at office.com/setup only to receiving the following message:
“The Product Key entered has not been Activated. Without an Active Product Key you cannot retrieve your product. Product Keys can only be activated at the store where Office was purchased. Return to the store with your receipt of proof of purchase to activate your Product Key”.
Slightly annoyed I took a drive back to the store. After waiting for some time I was eventually served by a lady who scanned the card and told me it would be fine. I returned to the office to try again. Same message! Increasingly frustrated I called PC World on their customer service line only to be told I needed to return to the store again as they had “scanned the card too quickly”.
The following day I returned and spoke to the Manager, Sam, who said he was unable to help me. I refused to leave the store until I had a fix. Eventually he rang PC World who agreed to send a replacement by DPD for the following day. It turns out that some card from Microsoft “refuse to activate and they don’t know why”. When I went back it still hadn’t arrive.
10 days later after calls from the branch in Clacton-on-Sea I was promised another by the morning.
How to fix The Product Key entered has not been Activated error
If you bought the laptop online and collected it in-store, sadly there’s only one way for it – you have to return the card to PC World for replacement.They’ll post you another.
If you purchased the card in-store, return to the store that you purchased the card from or where you collected your purchase.
in either case PC World have no way of activating it over the phone.