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2020-03-12

How Not to Die

Last year I read How Not to Die by Dr. Michael Greger on the recommendation of Hundred Rabbits.

The book is divided into two parts. The first part addresses common killers and how they can be mitigated, prevented or reversed through nutrition. The second part of the book covers specific food groups and gives guidelines for their regular consumption.

The book is meticulously researched, with every claim backed up by real, peer-reviewed science. When reading it, it felt like every other sentence had a citation. It’s unlikely that the average reader could actually go through each of the cited studies to confirm that the conclusions presented in the book are an accurate representation of the paper, or if they’ve been skewed to better fit Dr. Greger’s message.

The book grew out of NutritionFacts.org, a non-profit organization started by Dr. Greger with the goal of reading and understanding as much of the published science on nutrition and health as possible, and presenting the results as dietary guidelines actionable for normal people. (Unfortunately the website focuses primarily on video dissemination, which for me is an ineffective means of information transmission. I prefer plain text. Hence the book.)

Dr. Greger is largely opposed to consuming meat. He eschews terms like “vegetarianism”, instead preferring to advocate for what he calls an evidence-based diet centered on whole-food, plant based nutrition. I like to consume flesh, do not intend to stop, and think the consumption of it does provide important nutritional value (a point on which the doctor does acquiesce). Many of his warnings about flesh eating are less about the nutritional value of the meat itself and more about the cleanliness of the production and preparation environment. However, if you can look past the anti-meat tendencies and the possible biases in which type of research is reported on, there is still a lot of very good data in the book. It’s one of the best owner’s manuals for the body that I have read.

2020-03-01

gear, bicycle, review, bondage

Better Bondage with ROK Straps

ROK Straps are superior bungie cords. They are designed to be safe and long lasting during prolonged outdoor use. Each end of the strap consists of a sewn loop, allowing it to be securely fastened to a wide variety of frameworks without concern for scratching or marring the surface, or for a hook coming released under tension and finding its way into an eyeball. Cargo secured by the ROK Strap is easily accessed via the side-release buckle. Most of the ROK Strap is simple webbing, adjustable thanks to the buckle. One side of the ROK Strap has a short segment of a durable natural rubber, giving the strap some elasticity, but not enough that unintended recoil will likely result in the strap finding its way into an eyeball. The rubber is contained in a polyester braid for UV protection and additional durability.

For securing cargo to a bike rack, my preferred model is the Pack Strap. These expand from 12” to 42” inches. They are 5/8” wide and are rated to carry up to 55 lbs. I find this is the right size for most cargo and have used it to transport: sleeping pads, folding chairs, toilet paper restocks, a year’s supply of paper towels, pizza, and takeout yakisoba.

The smallest model is the Commuter Strap. These expand from 12” up to 28”. They are 1/2” wide and are rated to carry up to 40 lbs. If you just want to lash down a jacket or sleeping bag, these may be appropriate. They are long enough to secure common small cargo on a bike, but I would always rather have the extra range of the Pack Strap for handling awkward loads.

ROK Straps are also available in the ATV Strap model. These expand from 18” to 60”. They are 1” wide and are rated to carry up to 100 lbs. Apparently these are popular among people who ride motor-scooters. The 18” minimum length is too large for some of what I want to attach to a bike, and I’m not keen to carry cargo that would require the 60” maximum length. I saw a photo once of somebody who used these to attach a 45 gallon trash can to the back of his scooter. If that’s what you need to do, I guess consider these, but for what I find myself carrying I don’t need the extra length or weight rating of these over the 42” Pack Strap. This model stays at home in my bag of miscellaneous bondage.

The above measurements are of the ROK Straps when the rubber is at rest. When under load, all three models can stretch about an additional 4”.

The loose ends of the ROK Straps can be secured using either VELCRO One-Wrap or ITW Web Dominators.

This article was modified 2021-10-18.

2020-01-13

water, review, bicycle, gear

humangear capCAP+

Ten year ago I discussed the humangear capCAP. My conclusion was: the capitalization of the brand and product name is stupid, the cap itself is a good upgrade to any wide mouth (63mm) bottle, but it will allow a few drops to leak out of a wide mouth Klean Kanteen.

Recently I was made aware of a new model: the humangear capCAP+. This one adds silicone gaskets to both parts of the lid, and boasts compatibility with a wider range of bottles. However, humangear explicitly states that this one remains incompatible with the wide mouth Klean Kanteen.

I like to live dangerously, so I bought the new model anyway. For a couple weeks now I’ve been using it on the same Klean Kanteen Wide 27oz bottle used in the previous review. Despite humangear’s warning, I have had nary a drop leak out from the cap. I have tried to make the lid leak by filling the bottle and storing it on its side, and by balancing the bottle upside down on the cap, but no water has escaped.

Other changes in the new model include redesigned grip cutouts, which I find to have made no practical change to the functionality of the cap, and a cap retention thing that I thought would be kind of a gimmick but is actually surprisingly useful. (I will point out that the full name of this feature is the “humangear capCAP+ CapKeeper”. Someone at this brand hates English.)

The new model weighs 56 grams (2 oz), which is 20 grams (0.7 oz) more than the original capCAP.

I’m happy with the capCAP+. If you have the original capCAP, and it doesn’t leak on your bottle of choice, it probably is not worth upgrading. If it does leak, consider trying the new one. If you have neither model, but you use a wide mouth bottle and rely on something like the Guyot Designs Splashguard, the capCAP+ may improve your life.

2020-01-11

ablution, review, medical

The Toothbrush and Its Maintenance

I like RADIUS toothbrushes. I use the Source at home and the Tour elsewhere. Both utilize the same replaceable brush head. Anytime you’re dealing with tools that have replaceable, consumable parts – whether those parts are batteries, magazines, or toothbrush heads – the compatibility of those parts across the different tools is critical to user sanity. Replaceable toothbrush heads are convenient in that they decrease waste and allow you to stock up on multiple years worth of tooth cleaning supplies in a smaller space than would be required by the same number of toothbrushes.

I find the RADIUS heads to be effective at cleaning, and my dentist seems to approve of the results. I use both the “soft” and “flossing” heads, with no real preference between them. My experience is that bristles of both last an unusually long period of time when compared to other toothbrushes. To fully take advantage of the potential service live, the bristles must be periodically cleaned. I do this by soaking the head in a solution of 3% hydrogen peroxide for 20 minutes, which has been proven effective by multiple studies. I do this every other week or so.

I have a few travel toothbrush cases similar to these left over from before I found RADIUS (the Source handle is too chunky to fit in these). Each case consists of two parts. One half has a small hole for ventilation. The other half has no hole. I fill this hole-free half with 1/2 oz of hydrogen peroxide, shove the toothbrush in head first (the fat part of the Source handle that doesn’t fit in the case sits above this half, so it isn’t a problem), and then place it in a mason jar to hold it upright on my counter. Of the random assortment of containers around my home, this half of a travel toothbrush case is what I found allowed me to completely soak the head using the least amount of hydrogen peroxide.

After soaking, the Source toothbrush is stored in a covered holder on my wall, which allows it to air dry while keeping it protected from assault by airborne turd particles.

The Source handle can be sterilized in my kitchen autoclave, but the replaceable heads and the body of the Tour become deformed if exposed to these high pressures. I usually just wash the Source handle by hand with my normal dish soap when I think of it. Mold can grow in the socket of the handle that the head is shoved into, so this does need occasional cleaning. I clean the body of the Tour the same way when I return home from a trip.

The Tour toothbrush (complete with head) tips my scale at 20 grams (0.7 oz). It is neither the lightest nor the most compact travel option, but the convenience of the form factor combined with having the functionality of a full-sized toothbrush when deployed and the commonality of the replaceable head with my home solution makes me uninterested in lighter and smaller options that invariably sacrifice convenience.

I’ve found that when purchasing 16 oz or 32 oz bottles of hydrogen peroxide the necks always have 28-400 threading, regardless of brand. This allows me to replace the lid with one of the sprayers I use for my all-purpose cleaner, turning the hydrogen peroxide bottle into a convenient tool for disinfecting things like counter tops and my toilet cleaning brush.

2020-01-10

gear, edc, review

The Casio Pro Trek PRW-3000-1A

I’ve worn the Casio Pro Trek PRW-3000-1A for the past 1,746 consecutive days. This is probably the longest I’ve worn any watch that doesn’t say “G-Shock” on it.

The Pro Trek performs all the basic watch functions you’d expect: it tells time, it provides the current date and day of week, it has a stopwatch, and it has a countdown timer. It supports a second timezone, which I usually keep set to UTC for quick reference but is useful if I’m briefly passing through a different region. It provides sunrise and sunset times for current, past and future dates. These are not exact, but tend to be within 20 minutes of reality, which is close enough for planning purposes. It has four alarms, which I never use.

Beyond those basic functions, the PRW-3000-1A has two characteristics that differentiate it from other timepieces. First, it is both solar and atomic: the battery never needs to be changed, and the time is always accurate. (Eventually, I’m sure, the battery will no longer charge itself, but that doesn’t seem to be imminent.)

The second characteristic is that it is an ABC watch, which means it provides an altimeter, barometer, and compass. Of these three features, the compass is the most useful. It works great for identifying the cardinal directions when you get turned around. It can also store bearings in memory, but using something other than a real compass for actual navigation strikes me as silly. The watch can be configured with declination, but I always leave this off so that the compass points to magnetic north. I apply this strategy to all compasses and GPS receivers, ensuring that they always agree.

The barometer is neat, but not especially useful. I have not found the current atmospheric pressure to be advantageous information. The watch can be told to monitor the barometric pressure over a period, and then alert the user if it sees a rise or fall in pressure, which would indicate a change in weather (very roughly: a rising barometer is good, falling is bad). This is more useful than knowing only the current value, but it only works when altitude remains constant.

The barometer screen also displays a thermometer, but because the watch is worn next to skin I find that this reading is not an accurate representation of ambient air temperature.

The altimeter mode is more useful. The reading is based on barometric pressure. The watch can either convert the barometer readings to altitude based on its stored values from the International Civil Aviation Organization’s International Standard Atmosphere, or it can calculate altitude based on a provided reference value. With the latter option, you tell the watch the current altitude (based on a map reading, survey marker, etc) and the watch then uses changes in pressure to calculate the difference as you ascend or descend. This is how I use the altimeter, and I find the results accurate enough for my purposes (which tend to be “rough navigation”).

The watch features a trip recording mode, where it will periodically record altitude readings and then report back with your maximum altitude, minimum altitude, total ascent, and total descent. I’ve never used this.

I’ve been using the same nylon band that I hacked together 4 years ago. It works great. I repaired it once with my expedition sewing kit.

The watch remains in excellent condition. The bezel is scratched, but that has no practical impact on its function. The face itself has managed to resist all scratching.

The buttons are more exposed than a G-Shock, and they will sometimes activate themselves if I’m doing something like pulling my wrist through a tight cuff. These accidental discharges happen rarely and are only a minor annoyance, but I do wish the Pro Trek was available with the thicker bumper of the G-Shock. (Casio does offer ABC G-Shocks, such as the Rangeman GW9400-1B. I’ve not looked closely at these, but they are probably worthy of consideration.)

Kikuo Ibe’s original G-Shock DW-5000 is the watch against which every other timepiece should be judged. Today I would appreciate the addition of solar atomic functionality, which is available in derivatives such as the G-Shock GWM5610. I purchased the PRW-3000-1A in 2015 for $200, which is a little over twice the common sale price of the G-Shock. I think this has been worth it for the added functionality. Unfortunately the PRW-3000-1A is no longer available. The current equivalent of it seems to be the PRW-3100Y-1. Casio’s list price for this model is $320, which is more than I think the watch is worth. If my watch was lost, I would happily purchase the newer model (or an ABC G-Shock) for $200. If they wanted more than that, I’d likely revert to the solar atomic G-Shock GWM5610 for $80-$100.

2019-12-21

review, gear, stationery, radio

A Better Clipboard

One of the things I learned over the years at 2 Meter Critical Mass and other radio events is the value of a good clipboard. The Field Message Pad or Field Memo Pad or even the Field Notebook are great for my own notes, but when responding with a radio on behalf of an agency, said agency will probably have official log and message forms, and those forms will probably be on 8.5” x 11” paper. A clipboard is an important tool for making those forms usable in the field.

Many people end up with a Gibson approved Saunders Storage Clipboard. They’re nice, but too bulky for my tastes. I use a WhiteCoat Clipboard.

These clipboards are hinged, allowing them to fold in half. They are intended to be folded so that they fit in the pocket of a lab coat and protect patient information from shoulder surfing. But when folded they also fit well into a decent sized cargo pocket, or larger jacket pockets. Folding the clipboard also provides some protection to the paper itself. Even if you’re just putting it in a pack, it’s nice to be able to fold the board and not worry about the paper becoming wrinkled.

The WhiteCoat Clipboard is available with different quick reference medical stickers. None of these are extremely useful to me. I went with the EMT Edition because it has a scale for estimating pupil size, which is something I have struggled with in the past. I’ve considered printing my own stickers to put on the board – perhaps with some kind of radio reference material – but I haven’t decided what information would be useful to include.

A simple rubber band is available to secure the bottom edge of the paper. This is critical to one’s sanity in windy conditions. A pen clip to keep your Fisher Space Pen M4B close to hand completes the package.

The system is overpriced, but I am very happy with its functionality.

This article was modified 2024-12-13.

2019-12-20

review, gear, stationery

The Field Memo Pad

While I still believe in the supremacy of the 4” x 6” Field Message Pad, there are times when something smaller is wanted. Perhaps you need something more pocketable, or you have little room in your bag, and you only need small sheets for incidental notes. For these situations I use the Field Memo Pad.

The Field Memo Pad is built around the Mil-Spec Monkey Notebook Cover Plus. This holds 3” x 5” top-bound spiral notebooks, such as the Rite in the Rain 935T. These notebooks are large enough for incidental note taking, and slide easily into a pocket. “Slide” is perhaps not the correct word when the notebook cover is added. The cover is made of Hypalon, which is quite tacky. However this is a feature, not a bug. When you are seated or kneeling and using your leg as a writing surface, the tackiness prevents the pad from slipping around, which is actually quite useful.

The rear flap of the notebook slides into a pocket on the front of the cover. An identical pocket sits on the other side of the cover. I use this rear pocket to hold a few business cards and a universal device reset tool (it’s also a great place for your Bogota Pi picks). An elastic band across the bottom of the cover marks your current page, making it easy to flip to wherever you left off when opening the notebook. Two elastic bands on either side hold writing instruments. I most often use these to keep a Fisher Space Pen 400B Bullet with clip and a black Sharpie Mini, though full-sized writing tools will also fit. The spiral binding of the notebook sits above the top of the cover, allowing the notebook to be opened and folded over completely.

The Field Memo Pad provides everything needed for an all-weather analog data dump, in a pocket friendly format.

This article was modified 2024-12-13.

2019-12-19

review, sleep

The Pragmatic Bed

Five years ago I purchased the PragmaBed Simple Adjust Head & Foot bed frame. It has proved to be an excellent purchase. I can’t think of any way to improve it.

When I went to college, I spent the first year in the dorms. The bed frames provided by the university were Twin XL, so I showed up with a Twin XL mattress and bed sheets. In the subsequent years, I’ve replaced that mattress and all the sheets. But never all at once, which means I’ve just continued to buy Twin XL sized things. That was still the case when I bought the PragmaBed frame. I would be just as happy with a Twin sized bed. I’ve never been convinced of a need for something wider, but one of the things that attracted me to the PragmaBed was that, if my mind was ever changed, I could simply buy a second frame and attach it to my existing one with the attachment brackets offered by PragmaBed. Instant wide bed frame.

The legs of the PragmaBed collapse and the body folds in half, making the frame easily movable by a single individual. This is a thing I value, despite moving my bed infrequently. The frame is made of steel, with a powder coating that is reminiscent of a truck bed lining. It is a durable package that I expect to last for many years to come.

PragmaBed offers brackets that allow you to attach a normal head- or foot-board to the frame. I’ve never been sure what functionality a head- or foot-board is supposed to provide, so I don’t have these brackets. My previous bed frame also did not have a head- or foot-board, and somehow I always managed to sleep in it without falling out.

The head of the bed has a ratcheting mechanism that allows it to be raised, like a hospitable bed. This is great for lounging – I’ve never felt that the functionality offered by a couch justified the real estate required by a couch, but now my bed is a couch – or when injured. The foot of the bed can also be raised, though not as high as the head. I’ve never actually raised the foot. I imagine it is useful if you’re trying to reduce swelling in your lower legs or feet.

The legs raise the platform 13” off the ground. I keep four 40-quart Iris Store and Slide boxes underneath it. One holds my spare pillow and linens, one holds spare towels, one holds all of my pants, and the last holds specialized out-of-season items and a few miscellaneous items like hats.

I’ve used these same containers for eight years now. They fulfill their purpose admirably, and are the right size for my use. I’m not tempted to buy another spare set of sheets, because my spare sheets box is full. If I want to buy a new pair of pants, I first have to get rid of a pair of pants so that I have room in my pants box.