Hauser Diet, Part III

I have now been on the Hauser Diet for approxiamtely eight weeks. The results have been evident. Granted, I am on a pretty regular exercise regimen that consists of the following:

1. Cycling for approxmately 100+ miles/week (6-8 hours/week)
2. Swimming for approximately 1.5 hours/week
3. Strength training for approximately 2 hours/week

I have dropped a total of 40 pounds. 15 pounds over 9 weeks before starting the Hauser Diet, and 25 pounds over 8 weeks after starting the Hauser Diet. Also, I am up 10 lbs of lean body mass.

mmmmm....bacon...

According to this CNN article, there were several pork barrel spending items attached to the $700Billion bailout package.

Transportation fringe benefit to bicycle commuters: The measure would allow employers to provide benefits to employees who commute to work via bicycle, such as help purchasing and maintaining a bicycle. The measure would cost taxpayers $10 million

This is good salty pork worth savoring.

Hauser Diet, Part II

Caring Medical is the name of Dr. Ross Hauser and Dr. Marion Hauser's practice. At this website you can take a diet typing quiz that likens your responses to a particular animal (Lion, Otter, Bear, Monkey, or Giraffe). Based on the result of those responses, they suggest you adjust your diet accordingly. My weight loss approach has always been the following:
1) Watch what I eat (count calories)
2) Cut fat from my diet
3) Increase exercise.
Something that I have always struggled with are intense cravings for sugary foods and salty/crunchy foods. The diet type that I followed was similar to the Hauser Monkey Diet. However, when I took the quiz, I profiled as a Hauser Otter. I immediately began cutting carbs and incresing protein/fat intake. The remarkable aspect is that I have lost my cravings for sugary foods and the salty/crunchy foods. It was quite simple for me to walk past the Friday doughnuts available in my office for the past two weeks. This had previously been a serious personal battle. Since embracing my inner otter, I have felt much more relaxed, and not nearly as edgy as normal.

Anyhow, I invested in the diet typing protocol at Caring Medical. A lot of bloodwork is performed and the data should corroborate the Hauer Otter profile or another animal. The book "The Hauser Diet" is one of the best nutrition books I have looked at since the "Perspectives in Nutrition" book used in my college nutrition course.

Also, I started at 270lbs, and was hovering at about 258 after approximately 9 weeks of restricted calories and appproximatley 9-10hours/week of excercise. Since beginning the Hauser Otter Diet, I have lost an additional 12 pounds in two weeks, and I am down to 246lbs. Time will tell if this is a sustainable option for me. If it is, then the investment in this service is worth its weight in gold.

Hauser Diet (Part 1)

I have struggled with my weight since as far back as I can remember. Recently, I have tried to follow the recipe for success that I followed in 1998 when I lost 135 lbs. I have been less and less successful with each iteration of weight loss. Most recenlty me weight oscillated as follows:
2006 - Max 270lbs, Min 222lbs
2007 - Max 280lbs, Min 245lbs
2008 - Max 270lbs, Min TBD.
I think most people can spot a trend developing with these numbers. Anyway, I started my work out routine by cutting calories and fat from my diet and increasing excercise. I was dissappointed after about 9 weeks that there were no appreciable results. I focused on continuing my regimen, and during a recent ride with my cycling group, someone commented that my riding would be helped if I lost weight. Well, thank you for the valuable insight, my friend!

In response to this comment, I sent the following post to my cycling group:

It was nice to return to riding with the group yesterday. I really appreciate David Pilotto reeling me in after I fell off the back of the group in some hills. After fielding a comment from another rider, I thought I would take the time to outline my history and my goals and plan for the coming months/years. At one period I weighed over 310 pounds, and during college I was able to lose 135 pounds and bring my weight to 175. I did this in a self-guided manner by weight lifting and cycling. The year after losing that weight, I rode my bike from Minneapolis, MN to Daytona Beach, FL with a college roommate. We carried all of our gear in B.O.B. trailers and travelled approximately 100 miles/day for a period of 18 days of cycling and 25 days total. My goal with this trip was to explore the new abilities that my new body afforded me. After that trip, I enjoyed a profound strength in my legs and I covered a 70 mile loop, solo, in less than 2.5 hours. I was never competitive while cycling, I just liked to punish my legs so I can go as fast and as long as I can manage. Since that time I got married and began focusing on my career. Unfortunately that equated to a lack of exercise and increase in weight. My weight had cycled up to 270 pounds in 2005, at which time I began bicycling more consistently and brought my weight down to 222 pounds in the summer of 2006. From April 2006 to August 2006, I met many of you in the Lake and Harlem Group. I discovered I would be a father July 4, 2006. At that time, my mentality drifted away from the focus on health and cycling. I quickly ballooned to 280 pounds. I was able to manage some cycling in 2007, but quickly fell into old, bad habits. I dropped to 245 pounds in 2007, only to arrive at 270 pounds in 2008. My weight of 270 pounds occurred this year after I was struck by a car while riding and I took approximately eight weeks off of the bike.I recently discovered that my wife is pregnant with yet another addition to our family. I love the form of cycling that involves two-wheels, not the form that includes personal weight highs and lows. Given that I stopped cycling and gained a lot of weight during my wife's last pregnancy, I am committed to maintaining cycling while losing weight during this second pregnancy and thereafter.Despite a fairly regular cycling schedule over the past eight weeks, I am not losing weight nearly as quickly as I had during previous weight loss periods. Perhaps a good thing, but not necessarily encouraging. I presently commute to work 4-days-a-week and swim for ½ hour 3 days-a-week. I presently weigh 255 pounds. My goal is run a triathlon or two next year and enter some cycling events like the Horribly Hilly Hundreds and the Wright Stuff Century, and perhaps some Crits. I have experience running while heavy, and it is not pleasant. I anticipate incorporating running into my training next spring, at which time I hope to weigh less than 200 pounds. I am a driven when I am focused on a goal. However, as demonstrated in the above paragraphs, my emphasis on health and cycling is the first to go when other disruptors enter the picture. The members of this group have been great and supportive. I am early in my plans, I struggle daily with my weight. I plan to achieve my above stated goals in-part with the support of the L&H Group.Also, I am looking for member(s) of L&H to train with, help me maintain my focus, and be accountable to in the months to come. I welcome any responses to the group, directly, or by phone.The comment that prompted this epic email was this: "No offense, but I think it would help if you lost some weight". No offense taken, but a comment that is responded to in total here.

After posting this to the group website, I received some very encouraging and supportive feedback. Several people directed me to Dr. Ross Hauser, a rider in the group.

More drilling anyone?

http://www.cnn.com/2008/US/07/23/mississippi.spill/index.html
As an environmental engineer, accidents like this keep the profession prospering. If we begin more domestic oil production, there will more jobs for environmental professionals...

The timing of this accident could not be better (or worse) depending on you political persuasion regarding opening ANWR or other coastal areas for "exploration" for oil. This is an exclamation point on why alternatives should be the next step in energy evolutions.
Wood--->Coal--->Fuel Oil--->Natural Gas--->...the Next Step??

No more carbon density can be obtained and the next step should not be adding more oil to the mix. Oil is a FINITE RESOURCE and more drilling postpones the inevitable. The transition from carbon based fuels to alternatives must be acted on while there are enough resources to limit the burden of cost of that transition.

Incentive Enough?

That's Right - $4.49/gallon I took this photo on July 8th. There really isn't much more incentive than that to begin chosing other forms of transporation...even at $3.50 a gallon, it makes sense to commute by bicycle.

Recently, while I have been commuting to work, I have been noticing significantly more cyclists on the road that in the past. Whereas, I would see maybe on or two cyclists (if any), I am now seeing five to ten a day.

The amount of money that I save because I now drive a gas sucking manly-van (...aka mini-van) has increased substantially from my former and beloved hybrid.

Each day I commute to work, I save more than a gallon of gas (1.136 gallons to be precise). At the current gas price, I have saved over $35 during my last two weeks of commuting to work. At least it defrays the increased cost of groceries.

Bikes on Sidewalks

When I first began communiting by bike to work at Gander Mountain, I would take the side walk. That was because riding with traffic was initially intimidating. I had more close calls while riding on sidewalks for a period of a few months than I have had in the eight (plus) years since while riding on the right side of the lane of traffic.

This is an excerpt from of an email from a member of my cycling group in reponse to a local article suggesting bicycles are best used on sidewalks for the cyclist safety. I think it is rather funny, and in many instances true.

You live in a nation populated by the subspecies Homo Automobilus. Members of this particular subspecies are characterized by the inability to conceive of any mode of personal transport other than private automobile, or to a much lesser extent such mechanized conveyances as airplanes or trains. Traveling the way humanity did for 99.999% of its existence - by foot - simply does not occur to Homo Automobilus. People on foot or bicycle are regarded by Homo Automobilus as recreating, ("outdoor exercise activities"), and as such have a lesser right to the public roads. Further these users, by their very presence, are an inconvenience to Homo Automobilus. And this, I believe, is the heart of the issue. Public safety is a red herring thrown up to mask the displeasure of Homo Automobilus at having to: 1) scan the road looking for cyclists or pedestrians, 2) rotate the steering wheel a few degrees to avoid them, or 3) (God forbid) remove his foot from the accelerator pedal.

From the League of Illinois Bicyclists:

...bikes getting hit from behind...are a small fraction of urban car-bike crashes - most crashes occur at intersections due to turning motions and lack of visibility. In fact, two often cited studies show that riding on sidewalks in places where there are side streets, driveways,entrances, etc. is considerably more dangerous than riding on the right side of the road (the side which the law prescribes). Check out the "SidepathBicycling" panel of http://bikelib.org/guides/illinoisbicyclistguide.pdf, or page 7 of http://bikelib.org/enforcement/policetrainingppt.pdf, for illustrations of the visibility problems of riding on sidewalks.

Back to Commuting by Bike and Reflection on Energy

I have recently repaired my bike that got trashed in my accident. I have a new seat, front wheel and disc, handlebars, and some scavenged shifter from my first road bike. The 1999 Kona Kapu still lives on...

I am really excited to get back to commuting to work, especially with the extreme gas prices. While writing this, I was reflecting on a previous post. I have removed some of the more emotional language in the original post on September 30, 2005:

"Looking back at 1989, gas prices were around $1/gal. At best, gas prices are now near $3/gal. If someone did not change their driving habits, their gas expenses would increase three times. This is a hard pill to swallow given that wages have not risen at a commensurate pace with gasoline.

...You hear people kicking and screaming about how they can't afford this or that and that credit card delinquencies are on the rise due to rising fuel costs. My take...do something about it. Ride a bike to get around for trips less than ten miles. Buy a used compact car or just get a car with better mileage."

From November 4, 2005

Q: What does the cost of energy effect? A1: The cost of producing goods. A2: The amount of personal expendable income.Q: How can you slow the growth of any business? A:Raise the underlying costs of producing goods.Q: How can you slow the growth of a county? A:Raise the underlying costs of doing business and reduce the ability of the consumer to spend.Q: How to NOT slow business and GDP growth? A:Get off of carbon based fuels.

To those that drive their SUVs with only the driver in the vehicle, Happy Consumption! We reap what we sow, relieving restrictions on domestic oil production does not change the critical aspect of the Carbon Economy:Growing demand from China and India. We optain a substantial amount of oil from foreign sources subject to supply disruption (result: Higher Cost)

In 2007 U.S. refineries produced 90 percent of the gasoline used in the United States. Although the United States is the world’s third largest crude oil producer, less than 35 percent of the crude oil used by U.S. refineries was produced in the United States. Net petroleum imports (imports minus exports) accounted for 58 percent of our total petroleum consumption. About 48 percent of our net petroleum imports were from countries in the Western Hemisphere, 18 percent from the Persian Gulf, 22 percent from Africa, and 12 percent from other regions.

More domestic supply will buffer the effect of instabilities from foreign sources, but it does not put downward pressure on price of Crude or the price at the pump. A stronger economy (stronger dollar) and less demand will be to our collective benefit.

Seriously? Fair and Balanced?? Seriously???

Teasing a segment on the "gesture everyone seems to interpret differently," Fox News' E.D. Hill said: "A fist bump? A pound? A terrorist fist jab? ... We'll show you some interesting body communication and find out what it really says." In the ensuing discussion with a "body language expert," Hill referred to the "Michelle and Barack Obama fist bump or fist pound," but at no point did she explain her earlier reference to "a terrorist fist jab."



A Fox News anchor faced backlash recently for characterizing Barack and Michelle Obama's fist bump as possibly a "terrorist fist jab." Now during a segment the network has displayed a screen referring to the wife of the presumptive democratic nominee as his "baby mama."

The screen was displayed beneath a segment in which anchor Megyn Kelly interviewed Michelle Malkin, a conservative blogger. The segment discussed a conservative group's planned anti-Obama documentary.

"Outraged liberals: Stop picking on Obama's baby mama!" the screen read.

Today, Malkin writes:

"I did not write the caption and I was not aware of it when it ran (the Baltimore studio doesn't have a monitor). I don't know if the caption writer was making a lame attempt to be hip, clueless about the original etymology of the phrase, or both."

Fox News issued this statement today from Bill Shine, senior vicepresident of programming for Fox News Channel.

"A producer on the program exercised poor judgment in using this chyron
during the segment."

Pigs Get Fed, Hogs Get Slaughtered

I read this on CNN's iReport. It is an author's perspective on the housing crisis. I agree 100% with the author's perspective, and I thought I would share it here. As an aside, the title of the article is something an old boss of mine used constantly, and a good perspective on greed. It is a long read, but worth the time.

Pigs Get Fed, Hogs Get Slaughtered
I started in the escrow business in Newport Beach, California in 1981. I was writing "wrap around" deeds for homes because no one could afford the 18% interest rates that occured during the Jimmy Carter years. I continued in escrow through the S & L bailout, and during the housing bust of 1990 - 1996. In 1998, I went to work for Chase Manhattan Mortgage Corp., and have been in lending ever since. I was taught by my parents that I had to be resonsible with my money, that I had to save for things I wanted, and to live within my means, (my father's favorite saying; "there's no free lunch"). I practiced that philosophy with my borrowers. I lost a lot of business out of the refusal to put people in loans that made no sense. I witnessed first hand all kinds of real estate fraud, and greed. Sometimes I felt like I lived in the Greed capital of the United States, but still, I clung to old fashioned values, and time tested virtues of handling finances. I was a renter in California until 1996. In 1989, I believed I would never own a home; prices were rising faster than my income would ever keep up with. Thanks to the S & L debacle, home prices deflated. During those "rental" years, I saved a down payment, and waited until I saw the market had bottomed out before I bought my first home. I had a reasonable adjustable rate mortgage that adjusted once a year, so I could qualify. I could afford the payments on the $180,000 mortgage, and felt that since I was only 32, my income would undoubtedly rise in the future and I would have no issues making my payments. I had enough money to pay taxes, do maintenance, and live comfortably, without expecting to live "luxuriously". I recognized in 2004 that the ever increasing prices of homes were not sustainable, and the market was too overheated. My home was appreciating at a rate of 30% per year, so far ahead of inflation and salaries as to guarantee a bust; the percentage of people who could afford a median priced home was less than 10%, and getting lower. I owned a home in Costa Mesa, CA. (A year after I bought it, I took out a modest $50,000 equity line, which at the time was still well below the appraised value. I never touched the equity again, out of fear I would not be able to make the payments.) I realized I was sitting on a gold mine; I just watched the insanity for my opporunity to cash in. I did without new cars, new furniture, major remodeling, expensive travel and pricey toys, despite the fact that I had almost $500,000 in equity in my home. My credit card debts were minimal. I lived within my means. I viewed the equity as my nest egg and future financial security. In the meantime, I watched people around me, most of whom understood little of the REAL housing market, let alone anything of fiscal restraint, use the appreciation in their homes like income, and adjusting their lifestyles accordingly. I was the first person I know to use the term, "using home equity like an ATM machine". People who prior had invested prudently were flipping houses, inflating incomes on loan applications and lying about their intent to use the home as a primary residence. It was a big party; I cannot even describe the greed I witnessed. They all acted like it would never come to an end. Many of the loan officers I worked with were making almost a million dollars a year, most of it off of what were, in truth, fraudulent loans. Underwriting guidelines got looser and looser. People with sketchy employment histories, no money saved, and/or bad credit, would ask me, can I qualify for a mortgage? My response was "can you fog a mirror?". Only 10 years before, they never would have qualified, with good reason. When lenders started allowing 125% mortgages with 2nd's, and stated income loans to W-2'd borrower's, coupled with absurdly low interest rates, I knew that things had gotten literally insane. Cheap money and "creative" financing kept the housing prices going higher. It was a free for all; some homes would get 20 offers in their first few hours on the market. Real estate agents were having a hay day. Properties were selling for 10% or more over their asking prices, with bidding wars, which only kept the prices spiralling higher. Everyone was getting in on the game. I was having a more and more difficult time deciphering all the terms of some of the more exotic loans, with references to indexes and payment changes that made less and less sense, deferred interest with 125% cap rates, and which more and more of my clients insisted on getting, despite my counsel not to. "Just get me the lowest payment" was the borrower mantra. The "terms" were immaterial; they would sell for a huge profit before they ever had to deal with those. Some "experts" were starting to yell about a bubble burst, and ironically, those who did were chastised and called alarmist. It seemed everyone was at the feeding trough; the agents, appraisers, home inspectors, title companies, lenders, secondary market, Wall Street, furniture companies, builders, auto dealers, Home Depot; the entire country and economy was getting fat and complacent. The pigs had become hogs; big, fat, lazy, sluggish and fuzzy minded from the feast. Making money in real estate was like shooting fish in a barrell. More and more peoploe got their lending and real estate licenses; you certainly didn't need any knowledge of the industry to make money in it. The stage was set for the worst housing crisis the country has ever seen. For those who are asking "what is your point?", it's this: I have NO symapthy for the hogs who are losing their homes. No symapthy for the agents and lenders going out of business. No sympathy for the investors. No sympathy for the Bond Ratings Companies who rated the loans. NONE, for any of them. They are all HOGS. We have four classes of borrowers in trouble: the borrowers who used their home like an ATM machine, refinancing over and over to finance a lifestyle they couldn't afford; the one's that knowingly committed fraud, with the intent of making income off of risky investments, apparently thinking their return would be guaranteed; the borrwers that were "lied to" by their brokers, signed legal contracts they had no understanding of, left their financial well being in the hands of people with motives that had nothing to do with "helping" them, and want the government to save them from their own stupidity; and the truly innocent first timers, who had no understanding of the housing market, did not believe the prices would eventulally come down, and got themselves into homes they just absolutely could not afford. Most went into these properties with no money, therefore it is hard to argue they have been damaged, except for their credit, which I am guessing in many cases was already questionable. Weigh them against the millions of homeowners who did none of these things, but whom are expected to pay for the mess the others are in. Why should we? What justification is there? Are we responsible for any one elses greed, stupidity, or choices? It isn't our fault if they lost their job or had to do repairs they could not afford to do, to a home they could never afford to own. How DARE these whiners blame a broker for putting them in a loan they didn't understand, after signing over 100 pages of documents, many of which are disclosing in PLAIN ENGLISH the very terms they claim not to understand, and requiring notarizations and verifications time and time again that they know what they are signing. IT'S A LEGAL CONTRACT, STUPID. We cannot destroy the sanctity of contracts over a whiny "I didn't get it"!!! Not only that, but if contracts are no longer binding, what institution in their right mind would ever again make a mortgage? If Congress wants to ensure the complete demise of the housing market, they could pass legislation making contracts pliable if someone has a big enough sob story. See who gets a home loan after that. I do NOT want my tax dollars to save these people. I did the right thing. I didn't take advantage of the market. I saved money. I lived modestly. I made sound decisions regarding my finances. Millions of other hard working Americans did the same. None of the above scenarios demonstrate any of the fiscal restraint that I, and millions of other American's, exercised. It is morally repugnant to me that we should be expected to shoulder the burden of the mistakes others made. Our society is SICK, our children are disrespectful and entitled, and the legal system unworkable because of the perpetuated belief, furthered by a liberal and socialistic congress, that no one individual needs to take responsibility for their BAD DECISIONS. It is basic common sense that an individual who is not required to deal with the CONSEQUENCES of a bad decision, will not learn from it. If this Government bails people out, they will do it again. If we bail out the finaical institutions,and Wall Street, and Bond Rating Companies, what consequence need they fear for repeating the insanity, let alone the borrowers? The laws were not created to protect people from their stupidy and greed. They are created to protect the rights of the individual to pursue freedom, financial success and happiness without another individual's beliefs and decisions being forced upon them or causing their detriment. In essence, they are created to protect us from one another, thereby creating a "civilized" society; my decisions should not affect you personally, and the laws confirm that. Obviously, not everyone agrees with that assertion, and many in our government feel we need to be protected from our own stupidity. There are too many laws on the books for just that purpose; I'm sure most Americans believe that the laws passed in that spirit erode our freedoms, and I agree. So, in the spirit of the U.S. Constitution as I believe the Founding Father's intended it, a decision to bail out borrowers is completely unconstitutional, and STUPID. It's my money. It is taken from me in a way I find confiscuatory and unfair. At the least I should have a say in how it is spent. Let the hogs get slaughtered; they will be wiser for the experience. And the sooner, the better. Government intervention only extends the pain and suffering. Let the market correct, and let's be done with it. Enough said.

One of the luckiest days of my life...

I have a broken pinky finger, and the rest of my body hurts really bad...

Boat for Sale - Continued

Boat For Sale - 1991 Maxum 2400SC - $9,500

Energy and Politics

In Illinois, Barack has advocated smart energy policy versus energy policy for votes. While speaking at an alternative energy forum he was booed for discussing the future of ethanol in switchgrass. He was booed by corn growers. This, to me, is smart energy policy because he is thinking versus shopping for votes. He has also been a supporter of coal. Not to the point of advocacy, but the point of managing an energy transition. "Clean Coal" is really a diversion of air pollutants (CO2, Hg, NOx, SOx) to land diposed solid waste, where those constituents are less impactful to the environment. Anyone that is willing to discuss the actual energy transition from US sources and have the willingess to offend the crop based fuel constituency is thinking critically about a real solution. I think Obama will more effecutally get the US on a bi-partisan path energy policy based on his experience.

I often hear democrats citing the experience that Hilary Clinton has with respect to her ability to be "ready on day one". As to Obama's senate record...This comment has been posted on other sites - I am reproducing it here:

On Legislative Experience:

Senator Clinton, who has served one full term (6yrs.), and another year campaigning, has managed to author and pass into law, (20) twenty pieces of legislation in her first six years. These bills can be found on the website of the Library of Congress (www.thomas.loc.gov), but to save you trouble, I'll post them here for you.

1. Establish the Kate Mullany National Historic Site.
2. Support the goals and ideals of Better Hearing and Speech Month.
3. Recognize the Ellis Island Medal of Honor.
4. Name courthouse after Thurgood Marshall.
5. Name courthouse after James L. Watson.
6. Name post office after Jonn A. O'Shea.
7. Designate Aug. 7, 2003, as National Purple Heart Recognition Day.
8. Support the goals and ideals of National Purple Heart Recognition Day.
9. Honor the life and legacy of Alexander Hamilton on the bicentennial of his death.
10. Congratulate the Syracuse Univ. Orange Men's Lacrosse Team on winning the championship.
11. Congratulate the Le Moyne College Dolphins Men's Lacrosse Team on winning the championship.
12. Establish the 225th Anniversary of the American Revolution Commemorative Program.
13. Name post office after Sergeant Riayan A. Tejeda.
14. Honor Shirley Chisholm for her service to the nation and express condolences on her death.
15. Honor John J. Downing, Brian Fahey, and Harry Ford, firefighters who lost their lives on duty.

Five of Clinton's bills are, more substantive.

16. Extend period of unemployment assistance to victims of 9/11.
17. Pay for city projects in response to 9/11
18. Assist landmine victims in other countries.
19. Assist family caregivers in accessing affordable respite care.
20. Designate part of the National Forest System in Puerto Rico as protected in the wilderness preservation system.

There you have it, the fact's straight from the Senate Record.

Now, I would post those of Obama's, but the list is too substantive, so I'll mainly categorize. During the first (8) eight years of his elected service he sponsored over 820 bills. He introduced
233 regarding healthcare reform,
125 on poverty and public assistance,
112 crime fighting bills,
97 economic bills,
60 human rights and anti-discrimination bills,
21 ethics reform bills,
15 gun control,
6 veterans affairs and many others.

His first year in the U.S. Senate, he authored 152 bills and co-sponsored another 427. These inculded
**the Coburn-Obama Government Transparency Act of 2006 (became law),
**The Lugar-Obama Nuclear Non-proliferation and Conventional Weapons Threat Reduction Act, (became law),
**The Comprehensive Immigration Reform Act, passed the Senate,
**The 2007 Government Ethics Bill, (became law),
**The Protection Against Excessive Executive Compensation Bill, (In committee), and many more.