What I’ve learned since moving to D.C. (some of which should be obvious): 0023

1101.  Some girls will ask total strangers if they want to go to a strip club with them;

1102.  Insulin increases the uptake of glucose into the liver and muscles for storage as a substance called glycogen, and it also helps store excess glucose in fat cells.  Since insulin is a storage hormone and not a mobilizing hormone, it also stops the body from mobilizing and using fat as a fuel source.  Too much insulin stops fat burning;

1103.  A study published in the New England Journal of Medicine shows that one of the strongest associations in the spread of obesity is whom you spend time with.  The study showed that if a subject had a friend who became obese, he had a 57 percent higher chance of becoming obese himself.  That went up to a 171 percent higher chance if both friends identified each other as very close friends.  Friendship was apparently the strongest correlation, and it didn’t matter how far away geographically the friends were.  Distance did not have a notable influence on the results.  Sibling influence was also ranked high, with a 40 percent greater chance of becoming obese if another sibling was obese;

1104.  Our health is heavily influenced by many factors, not the least of which are the role models around us.  Whom you spend time with matters to the health of your brain and your body;

1105.  Researchers from China found that when people drank two to three cups of green tea per day, their DNA actually looked younger than that of those who did not.  Interestingly, the DNA of people who took multiple vitamins also looked younger;

1106.  You can visit the various embassies, during Passport D.C., throughout the month of May;

1107.  What makes a sweet tight pussy?  The answer is: One ounce of pineapple juice, a ½ ounce of Midori melon liqueur, a ½ ounce of peach schnapps and a ½ ounce of 7Up . . . shaken and strained into a shot glass;

1108.  They give shots (and some drinks) bizarre names so people say ridiculous things;

1109.  In a new twenty-year study on primates, researchers from the University of Wisconsin–Madison found that a nutritious but calorie-reduced diet blunts aging and significantly delays the onset of age-related disorders such as cancer, diabetes, cardiovascular disease, and brain deterioration.  During the two decades of the study, half of the animals that were permitted to eat freely have survived, while 80 percent of the rhesus monkeys given the same foods, but with 30 percent fewer calories, are still alive.  The restricted diet leads to longer life span and improved quality of life in old age.  The incidence of cancerous tumors and cardiovascular disease in animals on a restricted diet was less than half that seen in animals permitted to eat freely.  Amazingly, while diabetes is common in monkeys that can eat all the food they want, it has yet to be observed in any animal on a restricted diet.  In addition, the brain health of animals on a restricted diet was also better.  In particular, the regions of the brain responsible for motor control and executive functions, such as working memory and problem solving, seem to be better preserved in animals that consume fewer calories;

1110.  Restricting calories triggers certain mechanisms in the body to increase the production of nerve-growth factors, which are beneficial to the brain;

1111.  A recent study in the New England Journal of Medicine conducted by the Harvard School of Public Health and Brigham and Women’s Hospital found that calorie reduction–regarding of the percentage of fats, carbohydrates, or proteins in a diet–is what leads to weight loss.  Regardless of the amount of fat, carbohydrates, or protein in their particular diet, the participants reported experiencing similar feelings of hunger and satiety.  This study reinforces the concept that calorie restriction is essential if you want to lose extra pounds;

1112.  Decreasing calories doesn’t mean sacrificing flavor.  Cook with brain-healthy herbs and spices to enhance the flavor of your food and boost your brain.  Turmeric, found in curry, contains a chemical that has been shown to decrease the plaques in the brain thought to be responsible for Alzheimer’s disease.  A number of studies have found that saffron extract is helpful in treating mild to moderate depression.  Sage has A-level–the highest level possible–scientific evidence for memory enhancement.  Cinnamon has been shown to enhance memory and focus and may aid in the prevention of Alzheimer’s disease.  Plus, cinnamon helps regulate blood sugar levels;

1113.  Restricting calories does not mean starving yourself.  Extremely low calorie intake is associated with a lack of nutrients, which can deprive your brain and body of the fuel they need for optimal performance;

1114.  Many myths and misconceptions surrounding dietary fat have led many of us to fear that eating any kind of fat is bad for our health and will make us fat.  In fact, we all need some fat in our diets.  Our brains need fat, too.  Sixty percent of the solid weight of your brain is fat.  The hundred billion nerve cells in your brain need essentially fatty acids to function;

1115.  Really low cholesterol levels have been associated with depression and violence, and sometimes even homicide and suicide;

1116.  After eating a fatty diet for just then days, rats showed short-term memory loss and less energy to exercise.  The researchers compared the performance of the rats on a high-fat diet (55 percent of calories as fat) with rats on a low-fat diet (7.5 percent of calories as fat).  In the rats with the high-fat diet, their muscles worked less efficiently, which lowered their energy levels, caused their hearts to work harder during exercise, and caused their hearts to increase in size.  The rats eating high-fat foods also took longer to make their way through a maze and made more mistakes than the rats eating low-fat foods;

1117.  One animal study that appeared in the Journal of Clinical Investigation found that eating high-fat foods, such as milk shakes or burgers, caused the brain to release messages to the body telling it to ignore the feelings of fullness that typically make you stop eating.  In this particular study, the brain switched off the fullness signal for up to three days and led to overeating.  A similar trial found that high-fat, high-sugar diets alter brain receptors in an area of the brain that regulates food intake.  Overconsumption of fat-laden, sugar-filled foods increased the levels of opioid receptors, which are lined to feelings of pleasure and euphoria;

1118.  The worst fats on the planet are referred to as Frankenfats.  These manmade fats have been chemically altered by adding hydrogen and are more harmful than natural fats.  On food labels, you will find these fats listed in the ingredients as “partially hydrogenated” oils and amounts listed as “trans fats;”

1119.  Unsaturated fats are good for your health and can actually lower cholesterol.  There are two basic types of good fats: monounsaturated fats and polyunsaturated fats.  Foods high in monounsaturated fats include avocados, olive oil, canola oil, peanut oil, and nuts (such as almonds, cashews, and pistachios).  Foods high in polyunsaturated fats include safflower oil, corn oil, and some fish;

1120.  The polyunsaturated fats found in salmon and mackerel and the monounsaturated fats found in canola oil and soybean oil are high in essential fatty acids (EFAs), called omega-3 fatty acids.  Research has found that omega-3 fatty acid levels tend to be low in people with ADD, depression, and Alzheimer’s disease; low in those who have trouble thinking; and low in those who attempt suicide;

1121.  Even though your body needs EFAs, it can’t produce them itself, so you must get them through the foods you eat.  EFAs tend to be scarce in many of the processed foods and fast-food meals we eat on a regular basis.  Eat one or two servings of fish per week, particularly fish such as salmon, which is high in omega-3 fatty acids.  Much of the salmon served in restaurants and sold in supermarkets is farm-raised and contains less of the important EFAs than salmon caught in the wild.  For the highest amounts of omega-3 fatty acids, opt for wild salmon rather than farm raised;

1122.  Adults should take 2,000 to 4,000 mg of high-quality fish oil a day (500 to 2,000 mg a day for children);

1123.  There are two basic types of carbs: complex and simple.  Complex carbs, which include fruits, vegetables, beans, legumes, and whole grains, get a thumbs-up.  These foods take longer to digest and are loaded with vitamins, minerals, and fiber that promote good brain and body health.  The carbs to avoid are the simple carbs, such as table sugar, pastries, candy, sodas, fruit juices, doughnuts, white bread, pasta, and white rice.  Simple carbs are digested quickly, provide little or no nutritional value, and may promote disease and weight gain;

1124.  “Pinot gris” is the French name for “Pinot grigio;”

1125.  The color of wine comes from the (grape) skins, not the juice;

1126.  Hard cider and gingerbread coffee syrup . . . not a good combination;

1127.  Low-glycemic carbs cause only small fluctuations in blood sugar levels, which helps you maintain energy throughout the day.  High-glycemic carbs cause blood sugar levels to spike then crash.  This roller-coaster effect gives you an initial boost of energy, but then leaves you feeling sluggish and slow.  The key to good brain health is to make sure the majority of the carbs you consume are low-glycemic;

1128.  Eating low-glycemic carbs that contain a lot of fiber is even better for your brain.  Dietary fiber promotes health and can lower cholesterol, which promotes good blood flow.  Good sources of high-fiber foods include vegetables, fruits, whole grains, and beans and legumes.  When choosing fruits and vegetables, it is best to go for non-starchy vegetables and low-sugar fruits–think broccoli rather than potatoes, and blueberries instead of pineapple;

1129.  Bread, especially white bread made from bleached and processed flour, spikes your blood sugar and boosts the natural feel-good neurotransmitter serotonin in the brain.  Serotonin helps you feel happier and less anxious.  The bread or simple carbohydrate to start a meal helps you feel better, but also more impulsive when the dessert tray comes by later on.  Hold the bread, wait for your meal, and you will be happier with the end result;

1130.  Artificial sweeteners, like aspartame in diet sodas, may be associated with arthritis, gastrointestinal problems, headaches, memory problems, neurological problems, and a myriad of other maladies;

1131.  One of the significant problems with artificial sweeteners is that they may increase sugar cravings.  The empty calories prime the brain’s appetite centers to expect something good, and when nothing comes, it wants more.  Artificial sweeteners also desensitize your taste buds, and even naturally sweet things, such as a regular portion of sugar, are not enough to satisfy you;

1132.  When you dump the artificial sweeteners, your taste buds will adapt back to normal within a few weeks;

1133.  The natural sweetener, stevia, which has been reported to have anti-inflammatory and blood pressure–lowering properties, has not been associated with negative health effects.  Xylitol and agave are other natural sweeteners.  With any of them, use sparingly, and you will be better off in the long run;

1134.  If your caffeine intake is limited to one or two normal-size cups of coffee or two or three cups of tea a day, it probably is not a problem.  But any more than that can cause problems (i.e., restricts blood flow to the brain; dehydrates the brain; interferes with sleep; can be addictive in high amounts; can accelerate heart rate and raise blood pressure; can give you the jitters; increase muscle tension; can cause an upset stomach; can elevate inflammatory markers; and can interfere with fertility);

1135.  Coffee has been shown to decrease the plaques that cause Alzheimer’s disease, lower the risk for Parkinson’s disease, and lower the risk of colon cancer and diabetes.  It may be other substances in the coffee, not just the caffeine, that are actually helpful.  A Harvard University study found that those drinking decaf coffee also showed a reduced diabetes risk, though it was half as much as drinking caffeinated coffee;

1136.  Foods that contain high amounts of antioxidants help your body and brain stay young.  Several studies have found that eating foods rich in antioxidants, which include many fruits and vegetables, significantly reduces the risk of developing cognitive impairment.  Antioxidants neutralize the production of free radicals in the body.  The body produces free radicals every time a cell converts oxygen into energy.  When produced in normal amounts, free radicals help rid the body of harmful toxins, thus keeping it healthy.  When produced in toxic amounts, free radicals damage the body’s cellular machinery, resulting in cell death and tissue damage;

1137.  Blueberries are very high in antioxidants.  In laboratory studies, rats that ate blueberries showed a better ability to learn new motor skills and gained protection against strokes.  In one study, rats that ate a diet rich in blueberries lost abdominal fat, lowered cholesterol, and improved glucose levels.  Similar studies showed that rats that consumed strawberries and spinach also gained significant protection;

1138.  It is a good idea to include lean protein at each meal to balance blood sugar levels.  Adding lean protein to snacks and meals slows the fast absorption of simple carbs and helps prevent the brain fog that typically follows consumption of sugary snacks;

1139.  Sodium and potassium are electrolytes that are involved in a variety of bodily functions.  When they are out of balance, with much higher sodium levels and lower potassium levels, they can lead to weight gain, hypertension, insulin resistance, and a depressed immune system;

1140.  A recent study found that eating twice as much potassium as sodium can cut in half the risk of dying from heart disease;

1141.  Foods high in potassium include bananas, spinach, honeydew melon, kiwi, lima beans, oranges, tomatoes, and all meats;

1142.  Dietary guidelines currently recommend getting at least 4,700 mg a day of potassium and no more than 2,300 mg a day of sodium (about one teaspoon of salt);

1143.  Going too long without eating can wreak havoc on your brain function and make your blood sugar levels drop too low.  Low blood sugar levels are associated with poor impulse control and irritability.  It can also cause emotional stress;

1144.  Eating approximately every three to four hours throughout the day can help balance your blood sugar.  Opt for low-calorie foods (i.e., dried fruits without any added sugar or preservatives, and fresh raw vegetables) and include a balance of protein (i.e., nuts), complex carbs, and good fats, if possible;

1145.  Aerobic activity that gets the heart rate up for extended periods of time boosts brain-derived neurotrophic factor, a chemical that plays a role in neurogenesis, or the growth of new brain cells.  Research studies on laboratory rats show that exercise generates new brain cells in the temporal lobes (involved in memory) and the prefrontal cortex (involved in planning and judgment).  These new cells survive for about four weeks, then die off unless they are stimulated.  If you stimulate these new neurons through mental or social interaction, they connect to other neurons and enhance learning.  This indicates that it is necessary to exercise consistently to encourage continual new cell growth in the brain.  It also explains why people who work out at the gym and then go to the library are smarter than people who only work out at the gym;

1146.  No matter how old you are, exercise increases your memory, your ability to think clearly, and your ability to plan;

1147.  In 2005, the California Department of Education released a study that compared the relationship between physical fitness and academic achievement.  The study revealed that students in the fifth, seventh, and ninth grades with the highest fitness levels also scored highest on standardized reading and math tests.  On the other end of the scale, the students in these grades who were the least physically fit had the lowest academic test scores;

1148.  For optimal academic performance, school-age children should participate daily in one hour or more of moderate to vigorous exercise that includes a variety of physical activities;

1149.  Another study, published in Brain Research, found that physically fit thirteen- and fourteen-year-olds showed significantly greater cognitive processing ability than their couch-potato peers;

1150.  Getting your body moving also protects the short-term memory structures in the temporal lobes (hippocampus) from high-stress conditions.  Stress causes the adrenal glands to produce excessive amounts of the hormone cortisol, which has been found to kill cells in the hippocampus and impair memory.  In fact, people with Alzheimer’s disease have higher cortisol levels than do normal aging people;

What I’ve learned since moving to D.C. (some of which should be obvious): 0022

1051.  It’s not the place that makes the home;

1052.  Most people don't plan to fail.  They simply fail to plan;

1053.  Brooks Laich (of the Washington Capitals) and Tomas Fleischmann (of the Colorado Avalanche and formerly of the Washington Capitals) hang out at Public Bar too;

1054.  Jared Leto (the lead singer of “30 Seconds to Mars”) gives a whole new meaning to the words, “audience participation;”

1055.  Words of wisdom: Booty shorts don’t lie;

1056.  If you don't know what you want . . . if you don't know how to get it . . . if you don't know how to tell when you do get it . . . then your odds of success are very small;

1057.  You can't manage what you can't measure;

1058.  Lindsay Czarniak smiled at me when I waved to her (. . . probably);

1059.  Mike Isabella and “Spike” Mendelsohn (i.e., former contestants on “Top Chef”) “rock the red;”

1060.  Fifty percent of the brain is dedicated to vision.  How you look plays a large role in how you feel.  Both matter to your success at work and in your relationships.  It is not just vanity, it is about health.  To look and feel your best, you must first think about and optimize your brain;

1061.  Your brain is the command and control center of your body.  If you want a better body, the first place to always start is by having a better brain;

1062.  In a healthy brain, there is full, even, symmetrical activity, with the most intensity in the back of the brain, in an area called the cerebellum.  In troubled brains, you will see areas that are working too hard or areas that aren’t working hard enough;

1063.  Damage the brain, and you damage the mind and most everything else in your life, including your body;

1064.  Your brain is involved in everything you do, every decision you make, every bite of food you take, every cigarette you smoke, every worrisome thought you have, every workout you skip, every alcoholic beverage you drink, and more;

1065.  The decisions your brain makes can steal or add many years to your life;

1066.  When your brain works right, your body looks and feels better.  When your brain is troubled, you have trouble with how you look and feel;

1067.  Even though the brain represents only about 2 percent of your body’s weight, you brain uses about 25 percent of the calories you consume, 25 percent of the total blood flow in your body, and 20 percent of the oxygen you breathe;

1068.  It is estimated that the brain contains more than one hundred billion nerve cells, which is about the number of stars in the Milky Way.  Each nerve cell is connected to other nerve cells by thousands of individual connections between cells.  In fact, it is estimated that there are more connections in your brain than there are stars in the universe!  If you take a single piece of brain tissue the size of a grain of sand, it contains a hundred thousand nerve cells and a billion connections;

1069.  “Four Loko” and laser tag go hand in hand;

1070.  Studies show that people who drink every day have smaller brains than nondrinkers.  Excess drinking lowers activity in the prefrontal cortex, the area responsible for judgment, forethought, and planning.  That’s why people make such stupid decisions when they have had a few too many;

1071.  Your body renews all the cells in your body every few months.  These new cells draw on all the foods you consume, so you literally are what you eat.  If you eat a junk-food diet, you will have a junk-food brain and a junk-food body;

1072.  Anything that decreases blood flow to an organ (including your brain), such as nicotine, too much caffeine, or a lack of exercise, prematurely ages it;

1073.  When you constantly feel stressed, your brain tells your body to secrete higher amounts of the stress hormone cortisol.  At elevated levels, cortisol increases your appetite and cravings for sugar, making you fat, bumps up your skin’s oil production, making you more prone to pimples, increases muscle tension and chronic pain, increases blood pressure, and raises your risk for many serious health conditions;

1074.  Getting less than six hours of sleep a night lowers overall brain function and causes your brain to release hormones that increase your appetite and cravings for high-sugar snacks like candy, cakes and cookies.  Skimping on shut-eye also prematurely ages your skin and leaves you with dark, puffy circles under your eyes;

1075.  Smoking constricts blood flow to the brain and all the organs in your body, including your skin.  Most people can tell if a person is a smoker because his skin looks older the he is;

1076.  Drinking too much caffeinated coffee, tea, sodas, or energy beverages restricts blood flow to the brain, dehydrates the brain, body, and skin, and fools the brain into thinking it does not need to sleep, which are all bad things for your brain and body;

1077.  Focusing on the things you don’t like lowers brain activity, causes your heart to beat faster, increases blood pressure, and negatively affects many systems n you body.  Negative thinking can also sabotage your efforts to lose weight, start an exercise program, or quit smoking;

1078.  Neuroscientists have shown that spending too much time texting and social networking leads to attention problems and may cause difficulties communicating face-to-face.  It also takes time away from physical activities, making you more prone to an uptick in your weight and a decrease in your general health;

1079.  When it comes to the brain, exercise acts like the fountain of youth.  It boosts blood flow, increases the brain’s use of oxygen, and improves your brain’s response to stress.  It is the single most important thing you can do to keep your brain healthy and is one of the best ways to change your shape and improve your mood, energy level, sexual performance, and overall health;

1080.  Getting at least seven hours of sleep at night has been shown to help keep your brain functioning at optimal levels, keeps your appetite in check, and helps your skin look younger;

1081.  Learning how to counteract stress and calm your body helps your brain work better, puts you in a better mood, reduces high blood pressure and protects you from disease;

1082.  When you focus on what you love, your brain works better, you are more coordinated, and you feel better.  Write down five things you are grateful for every day.  In just three weeks you will notice a significant positive difference in your level of happiness;

1083.  Safe sex, and especially sex in a loving committed relationship, is good medicine for your brain and your body, helping you reduce stress, boost immunity, live longer, and more;

1084.  When your brain looks old, your body often does, too.  If you have decreased blood flow to your brain, odds are you have decreased blood flow to your skin, making it dull and wrinkled.  You also likely have decreased blood flow to your organs, making them less functional, and to your genitals, making sexual function and enjoyment much more difficult;

1085.  Carlo Gambino was the basis for “The Godfather;”

1086.  Strip searches are allowed only if you’re going to jail;

1087.  Just like fingerprints, people have unique footprints;

1088.  “America’s Most Wanted” is filmed in the basement of the National Museum of Crime & Punishment in D.C.;

1089.  Maintain a healthy blood sugar level by eating frequent smaller meals.  Self-control failures are more likely to occur when blood sugar is low.  Low blood sugar levels can make you feel hungry, irritable, or anxious–all of which make you more likely to make poor choices.  Many everyday behaviors can cause dips in blood sugar levels, including drinking alcohol, skipping meals, and consuming sugary snacks or beverages, which cause an initial spike in blood sugar then a crash about thirty minutes later;

1090.  Willpower is like a muscle.  The more you use it, the stronger it gets.  Practice saying no to the things that are not good for you, and over time, you will find it easier to do;

1091.  Emotional stresses and depression decrease willpower.  If you have unresolved emotional issues, it is essential to understand and work through them, otherwise they will hijack your brain.  Here are six tips to help get your emotions under control: 1.  Talk about what bothers you to someone close or a therapist.  Talking about issues can help get them out of your head.  2.  When you are upset, journal rather than eat, drink, or light up.  Studies show that writing down your bothersome thoughts and feelings can have a healing effect.  3.  Write down five things you are grateful for every day.  Our research suggests that focusing on gratitude helps to calm the deep limbic or emotional areas of the brain and enhances the judgment centers.  4.  Exercise.  It not only boosts prefrontal cortex activity, it also calms the limbic brain by boosting serotonin, the feel-good chemical.  5.  Correct the automatic negative thoughts.  You do not have to believe every thought that goes through your head.  Whenever you feel sad, mad, or nervous, write down the thoughts that are bothering you and talk back to them.  6.  Try the supplement SAMe to help calm this area of the brain and boost the prefrontal cortex;

1092.  In a study sponsored by Hewlett-Packard, people who were addicted to their cell phones or their computers lost ten IQ points over a year;

1093.  John Wall (of the Washington Wizards) looks a lot bigger in person;

1094.  Research from 2005 and 2006 indicates that fully one-third of adult men and more than 35 percent of adult women in the United States are obese.  About six million people are considered to have morbid obesity, which is defined as being at least 100 pounds overweight;

1095.  A review of several long-term studies on obesity and longevity found that the risk of death rises as weight increases above normal weights;

1096.  People who are obese or overweight have smaller brains than lean people, according to new research in the journal Human Brain Mapping.  Scientists used brain scans to determine the amount of brain tissue in ninety-four people over the age of seventy.  They found that obese individuals had 8 percent less brain tissue and their brains looked sixteen years older than the brains of people at normal weights.  Overweight people had 4 percent less brain tissue and their brains appeared eight years older;

1097.  Studies show that a whopping 34 percent of children and teens are either currently overweight or at risk of becoming overweight, and more than 16 percent of kids two to nineteen are obese;

1098.  Fat produces the hormone leptin, which usually turns off your appetite.  Unfortunately, when people are overweight, the brain becomes desensitized to leptin, and it no longer has a positive effect on curbing hunger cravings.  Fat cells also produce the hormone adiponectin, which also helps to turn off appetite and increases fat burning.  As fat stores increase, adiponectin levels drop, and the process of burning fat as fuel actually becomes less efficient.  In addition, fat cells pump out immune-system chemicals called cytokines, which increase the risk of cardiovascular disease, insulin resistance, and high blood sugar, diabetes, and low-level chronic inflammation;

1099.  One of the best exercises is walking fast.  Walk like you are late, with periodic one-minute bursts of high-intensity walking or running;

1100.  The Hard Times Café (HardTimes.com) in Clarendon has 34-ounce giant beers for $5.00 on Thursdays;

What I’ve learned since moving to D.C. (some of which should be obvious): 0021

1001.  The average investment newsletter returned less than half of the risk-adjusted Wilshire and S&P 500, with a risk adjusted return of only 49 percent that of the Wilshire;

1002.  Studies show that people overrate their abilities in all walks of life.  Interestingly, the only professions where psychologists thus far have found that workers realistically assess their own skill are meteorology and horse handicapping.  Because investors are overconfident, they tend to trade too much, seeking to take advantage of their imagined abilities;

1003.  People are naturally optimistic.  Optimism keeps us going when we hit hard times.  It keeps us motivated.  Unfortunately, it also leads us to keep making the same mistakes because we believe that things will quickly turn around.  The combination of overconfidence and optimism is a potent brew, which causes people to overestimate their knowledge, underestimate risks and exaggerate their ability to control events.  Because investors are generally optimistic, they tend to believe that a strategy that has brought them losses in the past may yet bring them gains;

1004.  According to “prospect theory,” investors are much more distressed by losses than pleased by gains.  The theory is confirmed by empirical research finding that a loss of $1 is approximately twice as painful to investors as a gain of $1 is pleasant.  In order to avoid recognizing that they have made a bad investment, investors will tend to hold losers.  In order to realize the psychic gains of making a good investment, they will sell winners.  Because investors dislike recognizing losses, they tend to sell winning stocks rather than losing stocks, thereby deferring the need to recognize losses;

1005.  Most superior performance from mutual funds is random and thus transitory.  Only a few exceed the broader market over the longer term, and then only by small amounts.  Nonetheless, investors continue to pour money into “hot” funds with great short-term performance, expecting that performance to continue.  The tendency to see patterns even among random events is a natural human trait.  The tendency to see patterns becomes dangerous when it is combined with overconfidence.  Not only do investors tend to see patterns where none exist, they tend to believe that they are the only ones who can see them.  Because investors see patterns where none exist, they are attracted to “hot” funds and stocks.  Thus, investors tend to make risky investments and trade excessively;

1006.  In investing, when picking an index to track: 1.  The index should track the broad market.  In order to gain all of the risk-reduction benefits of a diversified portfolio, you need to own many stocks from all segments of the market.  While buying that many stocks on your own would be prohibitively expensive, you lose nothing by choosing an index fund that tracks a very broad index.  2.  The index should be value neutral.  A value-neutral index takes no point of view about the future direction of the market or any of its numerous sectors.  Such an index–generally referred to as a total-market index–invests in all types of stocks in all sectors of the economy.  3.  The index should be market-capitalization weighted.  Market weighting simply means that an index holds an amount of each stock that is proportional to that stock’s share of the total market capitalization of the index.  A market-weighted index reduces transaction costs for the index funds tracking it.  These funds do not have to buy or sell shares due to price movements, as holdings automatically rebalance.  Good news: most major indexes are market-weighted.  4.  The index must be investable.  By “investable,” we mean that the stocks in the index must be available in sufficient quantity for an index fund to purchase them at reasonable bid/ask spreads.  In the U.S. market, investability is not a significant concern.  For international indexes, though, investability can be a bigger issue.  5.  Ideally, the index should be float adjusted.  Market-weighted indexes must define the market capitalization of each stock and the index as a whole.  A common way is simply to include all outstanding shares of each company at its current market price.  A better way is to exclude shares held by insiders and count only those shares that can be bought and sold in the market.  This is known as float adjustment.  It saves money for funds tracking the index, as they don’t have to buy as many shares of companies that are largely privately held;

1007.  When picking an index fund to invest in: 1.  Select an index, preferably a total market index with at least as much coverage of the market as the S&P 500.  2.  Identify funds that track that index.  3.  Choose a fund with low fees and no load, and which minimizes trading costs and remains continually invested in stocks.  The easiest way to identify such a fund is to compare its annual returns to the returns of the underlying index over at least a five-year period.  A fund that tracks its index closely probably fits the bill;

1008.  Generally speaking, if you have more than $5,000 to $10,000 to invest in a taxable account, you should be giving ETFs a very good look;

1009.  While ETFs can be a wonderful tool for investors investing a lump sum and facing taxation, they are a poor alternative to index funds for investors who are saving a little bit each month.  Buying or selling ETFs means paying a brokerage commission and bid/ask spread.  You pay no similar cost with a no-load index fund.  For someone putting away a few hundred dollars a month, these costs disqualify ETFs as a sensible investment.  For this reason, we believe that even the most enthusiastic ETF investor will want to hold an index fund as well, in order to invest smaller amounts from time to time;

1010.  The point at which discount portfolio companies’ fees become cheaper than those of an index fund or ETF is $165,000 to $300,000;

1011.  Freedom’s just another word for nothing left to lose;

1012.  Asset allocation should be a conscious choice, not a happenstance.  You should consciously decide how to allocate your assets.  Don’t just let allocation happen according to what looks good at the time or be due to the vagaries of your own returns or cash situation;

1013.  One rule of thumb with which most financial advisors start is that your stock investments should be a percentage of your assets equal to 100 or 110 minus your age;

1014.  Never pay anyone a percentage of your assets to advise you on asset allocation;

1015.  Never confuse asset allocation with market timing;

1016.  Do not buy any mutual fund that lists asset allocation as one of its objectives.  These funds generally are not shifting asset allocations based on your time horizon, but rather are engaged in market timing;

1017.  Don’t forget about asset allocation when making decisions about your retirement accounts.  Your 401(k) plan or IRA is likely to be a significant part of your savings.  Include these funds in your decisions.  Also, be cautious regarding company stock in these funds.  Where company stock is allowed in the plan, studies show that the average 401(k) participant holds one third of her retirement assets in that stock.  This is like doubling down at Vegas.  If your company does poorly, not only does the stock go down, but your salary or job is also on the line.  Diversify the risk by selling the company stock as soon as possible;

1018.  Periodically–but not frequently–reconsider your asset allocation strategy.  Not more than once a year, you should examine your asset allocation and make certain that it is still consistent with your time horizons and risk tolerance.  You should not base this reexamination on how the various asset classes have performed over the previous year;

1019.  U.S. Treasury securities have no practical risk of default and interest is exempt from state and local taxes.  They generally pay a lower interest rate, however, than other types of bonds.  Treasury securities vary in maturity from Treasury bills (maturing in less than one year), Treasury notes (maturing in two to ten years), and Treasury bonds (maturing in more than ten years);

1020.  Municipal bonds have an extremely low risk of default, and interest is exempt from all federal taxation.  Interest is also exempt from state and local taxes when the bond is issued by your state of residence or a city within that state.  When considered on an after-tax basis, they earn higher returns than Treasury securities of comparable maturities;

1021.  Investment-grade corporate bonds and bonds issued by government-sponsored enterprises carry a modest risk of default and generally offer less liquidity than Treasury securities.  Accordingly, they pay a higher interest rate than Treasuries.  Interest and other earnings on these bonds, however, are fully taxed;

1022.  High-yield bonds (also known as junk bonds) are issued by companies with higher risks of default and therefore offer higher potential interest rates.  They carry no tax advantages.  The risks and returns of high-yield bonds are akin to those of stocks.  Individual investors willing to shoulder this level of risk should probably hold stocks instead;

1023.  Bond funds bring you only modest diversification benefits.  Only a handful of high-quality bonds is necessary to achieve diversification, since bonds are much less volatile than stocks.  Also, the default rate on high-grade corporate and agency bonds is small; municipal bonds carry even less default risk; and Treasury securities are riskless.  Thus, whereas we would advise against your holding a handful of stocks, we see nothing wrong with holding a handful of high-quality bonds;

1024.  Individuals can purchase securities directly from the Treasury Department at the same cost as Wall Street dealers in these securities.  Treasury Direct (TreasuryDirect.gov) offers investors with as little as $1,000 the opportunity to invest in Treasury securities over the Internet or the telephone.  You can buy savings bonds in even smaller amounts.  For those interested in protecting against inflation risk, you also can buy Treasury Inflation-Protected securities or savings bonds;

1025.  The case for direct purchase of bonds is much stronger than it is for stocks.  The conventional advice is that you should have at least $10,000 to $25,000 to invest in bonds before forgoing a fund;

1026.  We have two caveats with respect to holding your own bonds.  First, you must have a plan for the interest payments.  Allowing that money to lie idle in a money market or checking account isn’t the best thing.  The easiest way to go is simply to reinvest those earnings in one of your index stock funds every month or quarter.  Second, if you plan to move states in the foreseeable future, you may wish to defer direct purchases of municipal bonds;

1027.  Determine the percentage of your assets you wish to allocate to bonds.  If you have a significant amount to invest, say $10,000 or more, invest directly by purchasing a few high quality corporate bonds or municipal bonds–with municipal bonds from your own state the first place to look.  If you have smaller amounts to invest and won’t be able to afford a handful of individual bonds, use an index bond fund.  If you wish to invest in Treasury securities, wait until you have $1,000 and use Treasury Direct;

1028.  Investing between 15 to 20 percent of your stock portfolio in international stocks can bring you clear diversification benefits.  Our general advice would be to put these dollars to work as you would here in the United States.  Buy an ETF or index fund that represents the broad market rather than one particular region, sector, size, or style;

1029.  If you have a craving for a Girl Scout “Samoa” cookie and there aren’t any readily available, a Keebler (Fudge Shoppe) “Coconut Dreams” cookie is a pretty good substitute. . . . The inside of the Keebler cookie isn’t as crisp as the Girl Scout cookie and the coconut on the outside is a little bit sweeter, but besides that, they pretty much taste the same;

1030.  When you’re actually at an NCAA men’s basketball tournament game, “timeouts on the floor” (i.e., TV timeouts) make the game feel really, really long;

1031.  Jamie Dixon’s (i.e., Pittsburgh’s men’s basketball head coach) dad knows Pat Riley;

1032.  Even if there’s a long line behind you at the concession stand, you should check your receipt to make sure they didn’t charge you double (especially at the Verizon Center);

1033.  With 529 plans you can withdraw the money tax-free when the beneficiary goes to college.  In other words, you don’t just defer capital gains taxes, you eliminate them entirely;

1034.  The annual limit on contributions to 529 plans is $10,000 per year, many times that of an IRA.  If you have $50,000 on hand, you can even invest that immediately.  You then simply need to wait five years for your next investment, rather than investing $10,000 per year.  There are caps on the total amount you can invest, which represent each state’s estimate of what four years of college will cost.  Contributions are not limited by your age or income, as they are with an IRA.  You can make anyone you want the beneficiary of a 529 account–your children, your grandchildren, a cousin, a friend, or even yourself.  The tax code simply requires that the beneficiary be living;

1035.  Funds from 529 plans can be used for any college-related expense, not just tuition.  That includes fees, room and board, books, supplies, and equipment;

1036.  Once you have put money in a 529 plan it is considered out of your taxable estate in case you die.  This is true even though you continue to own and control the account;

1037.  Your 529 contributions count against the annual $10,000 gift limit for tax purposes;

1038.  Your home state may offer some state tax relief in addition to the federal relief you’re already receiving.  Some states, for example, allow you to deduct contributions to a 529 plan for state income tax purposes up to certain dollar limits.  Thus, you may save on your state income tax by investing at home.  Be careful, though, there often less there than first meets the eye.  Virginia is a good example.  You may deduct up to $2,000 from your income for local tax purposes.  While that may save you up to $100 in taxes, it will be more than eaten up by high annual fees plus and $85 enrollment fee.  Virginia’s active management will also eat at your returns through higher turnover;

1039.  Some states exclude assets you hold in their own 529 plan from state financial-aid calculations.  The federal calculations will be the same regardless of which state plan you use.  The assets can reduce your eligibility for financial aid;

1040.  Garbanzo beans are just another name for chickpeas;

1041.  The Amsterdam Falafelshop (Falafelshop.com) in Adams Morgan claims it’ll accept Euros;

1042.  Where in the world can you buy (cheap) shots in a squeeze bottle?  The answer is: Dan’s Café in Adams Morgan . . . Bring money.  It’s cash only;

1043.  It’s funny how we’ve become so accustomed to having a mobile phone . . . to always being a few pushes of the button from being in contact. . . . It’s a strange feeling when we don’t have one that works. . . . You kind of feel isolated and cut off from the rest of the world;

1044.  I’ve been told Grand Marnier with soda over ice is pretty good;

1045.  The Mandarin Oriental in D.C. is by the L’Enfant Plaza Metrorail station;

1046.  You can get a filling for your filling;

1047.  (President) Woodrow Wilson was a huge football fan. . . . And he might have been the (head) football coach at Princeton University when he was going to law school at the University of Virginia;

1048.  It’s bumpier flying a plane on sunny days;

1049.  Gribiche sauce is basically mayonnaise with pickles, capers, parsley, chervil and tarragon added to it;

1050.  Chris Cornell (the lead singer of “Soundgarden” and “Audioslave”) sings at synagogue;

What I’ve learned since moving to D.C. (some of which should be obvious): 0020

951.  Fortunately, difficult times have their rewards;

952.  If you’re saving cooked rice, don’t put it in any kind of liquid (like soup), it’ll just absorb it and puff up;

953.  What flavor ice cream would Justice Stephen Breyer be?  The answer is: Chocolate chip cookie dough (according to one U.S. Supreme Court reporter);

954.  The Jamaican style empanadas at Julia’s Empanadas are tasty;

955.  When you’re touring the ground floor of the White House, the First Family could be standing ten feet away from you behind a set of screens, however, the Secret Service agents aren’t allowed to tell you;

956.  On the weekends, there are pick-up, roller hockey games on Pennsylvania Avenue between the White House and Lafayette Park;

957.  Around mid-November, the fountain at the National Gallery of Art Sculpture Garden is transformed into an outdoor ice skating rink;

958.  Dog hair gets everywhere . . . and sticks to your clothes;

959.  During John Marshall’s tenure, the U.S. Supreme Court used to meet in Richmond . . . and they all lived in the same boarding house together;

960.  Not all three-dimensional (3-D) glasses are created equal;

961.  With liquor, the higher the proof, the higher the calorie count;

962.  Ranch dressing is made with mayonnaise;

963.  Tires and asphalt curbs (on the interstate) don’t mix;

964.  If you get a flat tire and you can’t patch it, (because of the tread wear) you’ll have to replace both tires on that axle. . . . They can be really expensive (especially at a specialty tire store).  You can get them cheaper at Tire Rack (TireRack.com) and have them shipped to you;

965.  The club level seats (behind the Washington Capitals’ bench) have a great view of the ice for hockey games;

966.  The D.A.R. (i.e., Daughters of the American Revolution) Constitution Hall (DAR.org/ContHall) is by the White House;

967.  Don’t just look . . . observe.  Don’t just swallow . . . taste.  Don’t just sleep . . . dream.  Don’t just think . . . feel.  Don’t just exist . . . live;

968.  Forget about the people in your past. . . . They didn’t make it to your future for a reason;

969.  A true friend is someone who says nice things behind your back;

970.  Even if you’re on the right track, you’ll get run over if you just sit there;

971.  Control the controllable;

972.  It’s cheaper to have your tires mounted at Wal-Mart;

973.  Swedish centers can chug beer better than American defensemen (specifically John Carlson of the Washington Capitals);

974.  Life is an art not a thing which one can work out successfully by abstract rules.  It is like painting a picture;

975.  It’s crazy how life can change in an instant.  One day, someone is in your life and the next that person’s gone . . . never to be seen (or heard from) again;

976.  Martin Luther King, Jr., wrote his “I Have a Dream” speech at the Willard (InterContinental) Hotel in D.C.;

977.  Abraham Lincoln had a dog named, “Fido;”

978.  I can say I’ve touched the Berlin Wall;

979.  Former, U.S. Supreme Court Justice, Hugo Black, was a member of the KKK (i.e., Ku Klux Klan);

980.  It’s interesting how some people come into your life and they’re the flavor of the month.  They instantly capture your attention, but the fascination fades.  Others grab a hold of you and you always think of them.  They leave your life, but the thoughts linger.  You haven’t heard from that person in a long time and you decide to move on . . . trying to forget that person.  Then, all of a sudden, from out of the blue, you hear from that person. . . . Is it a precursor to the future? . . . Is it fate? . . . Or is it simply cruel coincidence? . . . Only to have the cycle start all over again;

981.  Restaurant Week in Alexandria (VisitAlexandriava.com/Restaurants-Nightlife/Restaurants/Alexandria-Restaurant-Week) is the week after D.C.’s;

982.  How can you tell if someone is a serious piano bar singer?  The answer is: They bring their own sheet music;

983.  Piano bars are karaoke places for lounge singers;

984.  Bell Wine & Spirits (BellWineShop.com) in D.C. has (usually free) wine tastings on Friday nights (from 5 o’clock to 8 o’clock) and on Saturdays (from noon to 3 o’clock);

985.  The Library of Congress actually has concerts.  They’re usually classical music and they’re free.  You only have to pay the convenience and (order) processing charges (from Ticketmaster);

986.  I think within five minutes of meeting somebody, you can decide if you like that person and that you’d like to get to know her/him better through dating.  However, if you’re already thinking about a long term relationship or marrying that person, you just don’t know her/him well enough.  I think you’re idealizing that person and mentally filling in what you don’t know about her/him with what you’re looking for.  It’s not fair to the other person because you’re creating a (mental) standard that s/he can (almost) never live up to.  In the end, you’re not going to be happy because your expectations of that person won’t be met because they were never based on actually knowing her/him;

987.  Efficient market theory states that prices of stocks and bonds take into account all available information.  The more efficient markets are, the harder it is for you to beat them.  Most investors underestimate this fact;

988.  Managing risk is part of living life.  That’s not to say, however, that we always do a good job of it.  Our ability to manage any particular risk is really a matter of practice and feedback.  (Psychologists call this “calibration.”);

989.  Admission to Mount Vernon (MountVernon.org) is free on (George) Washington’s birthday;

990.  Apparently, “cougars” think I’m “very cute” and that there’s only about a five percent chance that my name is really “Hubert;”

991.  George Washington’s favorite breakfast was (three) hoe cakes served warm with butter and honey;

992.  Hoe cakes taste like toasted, English muffins;

993.  In the 1700’s, Virginian hospitality meant that you had to lodge, feed and entertain family, friends and (total) strangers whenever they showed up at your door, whether invited or not. . . . It also meant you couldn’t ask them how long they were going to stay;

994.  The Royal Restaurant (TheRoyalRestaurant.com) in (Old Town) Alexandria has a great buffet brunch for $12.00 on weekends;

995.  Single engine, light aircraft are tiny and cramped.  They’re only about four feet across;

996.  Garmin makes avionics and GPS equipment for planes;

997.  Faith may be defined briefly as an illogical belief in the occurrence of the improbable;

998.  If you take the top 10 percent of mutual funds in a given year, by the next year 80 percent of those funds have dropped out of that top 10 percent ranking.  For the top 20 percent of mutual funds, 73 percent drop out the next year.  For the top 50 percent of mutual funds, roughly 45 percent fall out the next year;

999.  Lindsay Czarniak (of NBC4) hangs out at Public Bar (PublicDC.com) in D.C.  So does Nicklas Backstrom, Marcus Johansson and D.J. King (of the Washington Capitals);

1000.  From Investars.com aggregate data, we learn that analysts rate a remarkable 79 percent of companies as likely to outperform the market (a “strong buy,” “buy,” or “outperform” rating).  They rate only about 20 percent of companies as likely to perform about the same as the market (a “market perform” rating).  That leaves only 1 percent that will underperform the market (an “underperform,” “sell,” or “strong sell” rating);

What I’ve learned since moving to D.C. (some of which should be obvious): 0019

901.  Buckingham Palace is absolutely massive;

902.  Time has not been kind to Janice Dickinson (a former judge on “America’s Next Top Model”);

903.  Couples have no qualms about making out in public in Green Park;

904.  Don’t give directions to self-proclaimed, Italian tourists by Hyde Park Corner (i.e., by Wellington Arch);

905.  Supposedly, you can buy anything you want at Harrods (Harrods.com) . . . cars, real estate, vacations, etc. . . . and if they don’t have it, they can get if for you, that is, as long as you can afford it.  They even have a pet store and a pet grooming center . . . and the female staff is rather attractive;

906.  Australians have water restrictions even for showering;

907.  When you order a “gin and tonic” in Europe, they charge you separately for the gin and the tonic water.  They give you the tonic water in a single serving bottle, so you can pour it to your liking;

908.  The musical, “Chicago,” is about sex, murder and fame;

909.  The street names in Europe are on the buildings;

910.  In the United Kingdom, ASDA means Wal-Mart;

911.  The French countryside is very picturesque. . . . There’s also little to no trash on the sides of their motorways . . . unlike the U.S.;

912.  Be wary of where sheep graze in the French countryside.  During several wars, landmines and other explosives were buried in the ground.  Instead of clearing these areas to use as farmland, the French use them to graze sheep.  Every now and then, there are news stories reporting sheep accidentally triggering some ordnance and blowing themselves up;

913.  The French have “bumper parking” . . . what a concept!

914.  There’s only one traffic rule in the roundabout surrounding the Arc de Triomphe: You have to give right of way to incoming traffic.  Besides that, there are no actual lanes or any other rules;

915.  The French are a bunch of megalomaniacs;

916.  The French sure do like sparklers in their drinks;

917.  Apparently, there is such a thing as an American accent;

918.  Some Frenchmen (particularly from Marseilles) would rather give a cigarette to an American than to an English-sounding guy claiming to be Italian;

919.  There aren’t a lot of job prospects for gypsies.  It’s pretty much being a pickpocket, scamming naive tourists or selling junk souvenirs;

920.  Access to the Summit (i.e., top) of the Eiffel Tower is only available on weekends . . . that is, if it’s even open at all;

921.  French drivers are crazy too;

922.  It seems the French idea of sausage is a hot dog;

923.  Apparently, French couples have no qualms about making out in public either (especially in crowded restaurants);

924.  Squatting toilets are awful. . . . After a long day of walking, you definitely feel the burn (in your legs that is);

925.  Supposedly, you can make a million Euros a year as a perfumer.  However, you’ll be condemned to a life of bland food. . . . Apparently, spice affects your sense of smell;

926.  Before you travel (especially abroad), make sure your bankcard hasn’t expired;

927.  If you buy a beer from the McDonald’s in the Louvre, you’ll win a hamburger;

928.  The window seats (overlooking the courtyard) in the English paintings section of the Louvre is a wonderful place to sit, reflect and write;

929.  The craziest shot I’ve ever seen is the “Sambuca Gas Chamber.”  You light Sambuca on fire in a snifter.  You then pour the burning Sambuca into another glass and place the snifter on the bar upside down, trapping the fumes.  You blow out the Sambuca and shoot it.  You then take a straw and inhale the fumes trapped in the snifter.  Finally, if there’s any Sambuca left in the glass, you pour it onto the snifter’s base and snort it;

930.  The current revue, “Feerie,” at the Moulin Rouge is more than just can-can dancing.  It’s more like a variety show with dancers, a juggler, a strong man, a ventriloquist and singing;

931.  There’s an energy and a characteristic whine when you’re on the TGV at high speeds;

932.  Bicyclists have the right of way in Amsterdam (even over pedestrians);

933.  The Dutch are tall;

934.  Eating out in Central Amsterdam is rather expensive . . . and the food is pretty mediocre;

935.  Sex shows are overrated. . . . They’re actually kind of boring;

936.  The stairs in Amsterdam are very narrow. . . . They could be very dangerous if you’re inebriated;

937.  Marijuana is actually illegal in Amsterdam, but due to non-enforcement, the courts have ruled against the government when people are prosecuted;

938.  You have to pay for condiments in Amsterdam;

939.  Mayonnaise on French fries isn’t half bad. . . . They even make little, miniature French fry forks so you won’t get mayonnaise all over your hands;

940.  It’s out of the ordinary to smell tobacco smoke when walking along the streets of Amsterdam, . . . but it’s not unusual to smell marijuana. . . . You’d think it’d be the opposite;

941.  There is always a little truth behind, “Just kidding,” a little emotion behind, “I don’t care,” and a little pain behind, “It’s okay;”

942.  The biggest wounds in life are all self-inflicted;

943.  You can also get pretty good, food, entertainment and other discounts at Groupon (Groupon.com);

944.  Most of the time, we tend to remember the good and not the bad, so our memories are better than reality, but every once in a while we can be taken by surprise and our memories just don’t do reality enough justice;

945.  Edamame (i.e., salted, boiled, immature soybeans) is furry;

946.  You can use kiwi as a meat tenderizer;

947.  Eating “crunchy rice” (at Buddha Bar) reminds me of eating Tater Tots;

948.  A “Pink Lady” is the name of a girly drink, but not always;

949.  I know a Baghdad resident;

950.  No one is as good at making himself/herself feel isolated as him/her;