Tag: health

Guest Post: 7 Reasons To Go Gluten Free

Gluten is a protein found in grains such as wheat. It’s what makes dough elastic, allowing pizza chefs to show off and throw their bases around like Frisbees and bakers to make shapes into bread rolls. There’s a current health trend to go “Gluten-Free” as having a gluten intolerance can actually be harmful. Here are seven tips that may help you decide whether you should toss gluten out of your diet.

1. Our bodies were never designed to eat wheat  . Human beings don’t actually fully digest wheat, which begs the question, is wheat for us? What we don’t digest produces gas, which leads to bloated and embarrassing situations – that gas has got to go somewhere…

2. Wheat is an allergen.  What is worse than being allergic to your nan’s cat or dog? Being allergic to wheat. It is one of the top ten allergies when it comes to health and millions of people are allergic to it, and many of them don’t know it. Look out for the signs (or smells) floating around the office post lunch bloomer sandwich.

3. Wheat 1 Nutrition 0.   All the goodness of wheat is removed during the refining process. The nutritional value of processed wheat is virtually zero.

4. I’m allergic and I (don’t) know it  . Whilst only 1 in 100 people have celiac disease (a intestine disorder that is worsened if sufferers eat gluten) it’s estimated that between 50% and 70% of the world’s population may have a sensitivity to gluten. This includes beer drinkers and pastry lovers.

5. Inflammation information .  Wheat can cause cellular inflammation. It’s a pro-inflammatory agent that is converted to sugar, causing the body’s levels of insulin to rise. When insulin levels are high, the body will crave more of the same produce, like a mouse after cheese.

6. I’m leaking!   Leaky Gut Syndrome is a condition where toxins and other harmful substances leak from your gut into your bloodstream. Gluten is a typical cause of this unwanted condition.

7. Dem bones dem bones  . It’s been noticed that celiacs regularly suffer from bone and joint pain. In many cases a gluten-free diet helps alleviate pain from such issues.

If any of the above ring a bell with you, it might be worth you switching to a gluten-free diet. Eliminate the risk of that ‘strange noise’ coming from your gut, a sudden bolt to the loo during that important meeting or having to curl up on the sofa after a pizza (and that isn’t your hangover) by finding the best gluten free recipes online. In all cases, it’s probably best to gauge the opinion of your physician in the first instance.

August 16, 2013
Guest Post: 7 Reasons Why People Still Wear Watches When They Have A Phone

Billions of people around the world have a mobile phone or have access to a mobile phone and according to a report from the U.N. 6 of the world’s 7 billion people have access to a mobile phone while only 4.5 million people have access to a toilet. That says a lot about the society we live in.

1. Exercise. People these days are starting to go running more often and the amount of money that it costs these days to buy a phone that will keep a track of your route while you’re out on a run and your pace, it’s a lot of money to just drop it and break it.

That’s why running watches are so popular these days. They’re a fraction of the cost of a smart phone and they do everything that you need whilst out on a run and there’s no worries about dropping it and breaking it, it’s strapped to your watch so it’d have a job!

2. Fashion. These timekeeping devices are somewhat a staple in any fashionista’s ‘diet’ and they’re also an ideal way to sort of round-up and bring together an outfit by adding that finishing touch.

In terms of fashion with watches, it isn’t as much about the fact that you have the time on your wrist as it is that it’s about what the watch signifies.

3. Polite. As we explained in the opening paragraph, there are 6 billion people in the world who own a mobile phone yet, as common as it is to be seen on your phone these days there are still some people out there who are a tad more traditional and can be easily put off by the amount of time people spend on their phone.

You could be out for a nice dinner and chatting away nicely until someone just pulls out their phone and “checks the time” you can probably presume that they’re looking for a way out of the conversation.

For this reason, it’s better, and handier if you have a watch. So if you do just want to “check the time” you just need a flick of the wrist. However, if you do want to get out of the conversation then you always have the back up of your phone!

4. Conserve Battery Life. This has a double-barrelled meaning. Yeah, you’d be saving your phone’s battery life if you just left it in your pocket but you’d also be saving your own battery life.

The biggest thing though is that you’ll waste your phone’s battery life. Also, if you genuinely are just looking at the time on your phone then there’s a chance that someone has tweeted you, emailed you or even Facebook-ed you. Then, that leads to you spending more time on your phone and then wasting more of your battery life.
It’s just easier to have a watch on, like we said previously, it’s just a flick of the wrist if you’ve got a watch.

5. Your Job. There’s a number of different professions out there that probably wouldn’t be ideal for someone to be sat checking the time on their phone so, that’s why it’s great to have a watch. Could you imagine if you went to see a psychologist and they were sat there on their mobile phone.

There’s a number of different professions out there that actually make a massive use of watches, like the medical profession as it’s certainly frowned upon to be talking to your doctor or a nurse and they’re on twitter on their phone. It’s just rude. Sometimes, it’s a good job that watches are still in use.

6. Weatherproof. Depending on where you live will depend on the kind of watch you need. If you’re lucky and you live near a beach then you’re definitely going to be inclined to get a watch to wear. Let’s face it; there’s not many, if any, mobile phones these days which are too compatible with the elements that make up a beach.
The heat can also cause your phone to overheat and malfunction and with the price of smartphones these days, the last thing you want to happen is for your phone to break.

Of course, there’s sand too at the beach which everyone knows can get in all sorts of annoying places! Moving on from the beach, it rains everywhere in the world and if you’re caught out with your phone out, ‘just checking the time’ you could end up regretting not buying a watch!

7. Health Reasons. We all know how ‘Health & Safety’ mad the world has gone and there’s numerous studies out there to show how using your mobile phone for x-number of hours a day or days a week can cause x, y or z problems to you.

None of these things are ever spoken about when it comes to watches. You don’t hear about people getting brain tumours from using their watch too much, or wrist tumours from wearing it too much. So, if you do get a watch, just keep reminding yourself that you’re not doing any damage to yourself by using that instead of a brand new mobile phone.

This article has been provided by the Watch Supermarket team. If you want a brand new watch at a great price then why don’t you check out our range?

August 2, 2013
Guest Post: 7 Reasons Why Brits Love Pets

If you’re one of the millions of households with a pet, you’ll be able to vouch for us when we say that we’re a nation of animal lovers.

Pets are a big part of family life, but they come at a cost as this infographic ‘The Real Cost Of Owning A Pet’ from Baines & Ernst shows.

Getting a pet is of course a big financial commitment, but if it is one you can afford, it’s more than rewarding.

Here are 7 reasons why Brits love animals…

1. They’re always pleased to see you. When you’ve had a long day, having a friendly face waiting for you at home can be a real tonic. Unlike a human partner, there’s no nagging about being late or sulking because you shouted at them this morning. Your four legged friend is just delighted to see you. And even if you go out of the room for a moment, you are guaranteed a similarly rapturous response on your return – your very own furry fan club.

2. They love you no matter what. Your pet sees you at your worst – first thing in the morning, last thing at night and all those times when you’ve worked yourself up over something ridiculous. And besides, who else would be willing to ignore your habit of sitting on the sofa in your underwear and cutting your toenails into an old pizza box?

3. They won’t spill your secrets. You know what it’s like – you’re given a piece of juicy gossip but are sworn to secrecy…. and immediately your lips start burning with the desire to tell someone. Chatting to your pet about what you have been told doesn’t count – and unlike spilling the beans to another person, there’s no risk they will slip up and drop you in it. Unless you have a talking dog, then let’s face it… you’ll make millions.

4. They stop you being lazy. You really should go to the gym but it’s cold outside and you would rather curl up on the sofa and relax. However, you have to take your furry friend for his evening walkies and there’s no escaping it, so off you go for your daily dose of exercise, whether you like it or not!

5. They’re a constant source of amusement. Sometimes it’s the simplest things that can make you smile, even if they have made you laugh countless times before. It’s difficult not to be amused at the sight of a cat going wild on cat nip or a dog chasing the reflection of a laser torch. And if your own pet is being boring, well, there’s always You Tube. Wonder whatever happened to Fenton…

6. You’re never short of company. Pets always make great company so it’s hard to feel like you’re alone with a pet in your life. They’re there from the moment you get up to when you go to bed. They’ll never complain that Match of the Day is on or if you’ve already seen that episode of Friends a million times before. Dogs will go out walking with you for hours, while cats will curl up next to you when you need a cuddle. They really are quite awesome.

7. There’s always someone else to blame for the smell. Pretty self explanatory… always useful! BAD DOG!

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January 22, 2013
Guest Post: 7 Reasons To Take Part In The Next Fancy Dress Marathon

For most people, the mere idea of running a 26-mile marathon is liable to induce feelings of discomfort and possibly a little unwanted sweating. But to do it dressed as a giant vegetable? That’s just silly. So why do people do it?

1. Fun. Fancy dress is undoubtedly fun. Whether hiring costumes from a shop or assembling them DIY-style, the possibilities are almost endless. Runners have appeared as superheroes, vehicles, plants, planets and beasts of all shapes and sizes.

On the day, the camaraderie between those in fancy dress makes the experience highly enjoyable. The crowds always give an extra cheer for those who’ve made an effort. The fancy dress crew provide a much-needed antidote to the frowning seriousness of the professional runners.

2. Charity. Many marathons require that runners raise a certain amount of money for charity in order to enter. Unfortunately, with the global economy in exceedingly poor shape, it’s harder than ever to convince people to donate. Research has shown that people are far more likely to give to charity if the asker can make them smile. What better way than presenting them with the mental image of a giant sweaty sausage?

3. Personal Achievement. Everyone needs a goal in life. For some, it’s finding the nearest take-away. For others, it’s a matter of finding a suitable challenge. Running a marathon is one of the many endurance-style feats undertaken by those hoping to better themselves. For those who’ve already finished a marathon, doing another one – but this time wearing fancy dress – is the logical next step.

4. Strength. Children’s fancy dress costumes aside, the average adult outfit adds around 16kg to a runner’s weight. Running around with this added mass will increase core strength. Perhaps more importantly, it’ll also increase mental strength and resilience.

5. Health. The resting heart rate of the average person is approximately 80 beats a minute. For fitter people, such as those entering marathons, it can be as low as 50 beats a minute. To get super fit, people try to keep their heart rate within a target zone for sustained periods. This is easier in fancy dress, where the extra exertion keeps the heart pumping.

Other health benefits from donning a costume include rapid calorie burning and an increase in high-density lipoprotein – the so-called ‘good’ cholesterol. For those trying to detox, wearing fancy dress will almost double the amount of fluid lost through sweating.

6. Kudos. New acquaintances at the pub will be amazed, or confused, by the commitment required to run far wearing a lot. Whatever the response, it’s a good start to a conversation. And any potential love interests will always choose enormous running chickens over regularly dressed people.

7. Masochism. Let’s face it, some people like a little suffering. What better way to suffer than to run for miles clad head-to-toe in faux fur, plastic and other non-breathable man-made materials? When the Sunday Telegraph newspaper monitored a man running in a chicken suit, it found that his body temperature rose to 40C (104F). Tortuous indeed.

January 31, 2012
Guest Post: 7 Reasons To Be A Vegetarian

With the 7 Reasons sofa still state side, it’s understandable that there is quite a queue next to it. First to jump into the guest post hot seat is Breanna Carter. Before we get to Breanna’s post, though, a warning. If you like your turkey it might be worth waiting until after Christmas before you read this.

Ever since we chased down prey with rudimentary tools on the African savannah, the human race has always been a carnivorous one. Our medieval kings ate pheasant, our oil barons steak, and beef and poultry have increasingly become staples of consumption in the Western world. But recent decades has also seen the rise of vegetarianism, and more people now eschew meat than ever before. Most of these people are driven by either health or humanitarian concerns. While these reasons are arguably the strongest argument for vegetarianism, there are other supporting points as well. Here, then, are the seven main reasons for being a vegetarian:

1. Healthier. To be sure, health is a key reason for dropping meat from your diet. Diets high in meat, after all, are almost invariably high in fat as well. There are many ways of getting the protein provided by meat without the unneeded fat, meaning that there’s really no health downside to being a vegetarian. Furthermore, most unhealthy fast food products include meat; being a vegetarian provides a good impetus to stop eating at such establishments.

2. Less Chance of Disease. Undercooked and diseased meat results in thousands of sicknesses and recalls each year. While unwashed vegetables may occasionally contain bacteria and cause food poisoning, your chance of getting serious ill from your food – although low – is much higher when it comes to meat.

3. More Humane. This one goes without saying, but a diet that doesn’t include meat also doesn’t include any animal that was killed for your consumption. This has become even more significant in recent years, as stories have repeatedly emerged detailing cruel practices at slaughterhouses. You don’t need to be a die-hard animal lover to sympathize with a cow who faces a painful death.

4. Cheaper. Meat products are almost always some of the most expensive items being sold at a given grocery store. One pound of rice or beans – compared with one pound of meat – is far less expensive and far more nutritious. Consequently, your grocery budget would stand to drop noticeably if you made the switch to vegetarianism.

5. More Eco-Friendly. As you’ve probably heard, it takes up much more land and many more resources to raise a group of cows than to grow a field of produce. With the world population skyrocketing, arable land becoming more scare, and food prices on the rise, a sustained move to vegetarianism would vastly reduce the resources we consume on a global level.

6. Confers Status. In some circles, vegetarians are not well-regarded and could probably use some reputation management assistance. In others, however, those who forgo meat are respected and admired. If you travel in the latter type of circle, your switch to vegetarianism could thus have an added social benefit.

7. Better for Your Bowels. Even though humans have been carnivores since our earliest days, our bodies are much better equipped to process plant and grain products than animal ones. If you suffer from bowel issues, then, becoming a vegetarian could vastly improve your day-to-day level of comfort.

So there you have it: seven reasons to be a vegetarian. Although meat can be tasty and high in protein, it ultimately just cannot compete.

December 1, 2011
7 Reasons I’m Not Going To Win A Nobel Prize Anytime Soon

On Tuesday evening this flyer popped through the letter box. It is fair to say I nearly fell off my half of the 7 Reasons sofa. ‘Entrepreneurs Needed’. Entrepreneurs! That’s me. ‘Groundbreaking Nobel Prize Winning Product’. Groundbreaking! Nobel Prize Winning! Product! They are all me too. Well, not the Nobel Prize bit. Not yet. But it could be me. ‘Call NOW’ Okay! Only I didn’t. I went back to making my spaghetti omelette. But yesterday… yesterday I gave them a call. And this is how it went.

*Now, before you press play I need to tell you something. In this phone call I’m a bit sarcastic. I was expecting this groundbreaking Nobel Prize winning product to be something like a new kind of penis pump or a tulip that sings forty-six national anthems. With a Jamaican dialect. (And, be honest, who wouldn’t like a penis pump with a Jamaican dialect?) Thing thing is though, this product is neither of those. In fact, it’s a very serious product relating to health issues and is inspired by the death of someone’s father. Something I only discovered a couple of minutes into the call. So, while I wouldn’t say what you are about to hear is in any way offensive, you may find my comments and subsequent reasons insensitive. If you think that could be you, my advice would be to just ignore today’s piece and come back tomorrow.*

[soundcloud url=”http://api.soundcloud.com/tracks/20360733″]

Yes, I cut him off. I was bored. But more than that, I was frustrated. Five minutes I’d been on the phone and I still didn’t know what the product was or what I was needed for. And there was something else. A number of things this man said alarmed me. Let’s take it from the top.

1. As Heard From 0:46 – “If you’ve ever wanted to be involved in the early stages of a proven success story that is about to experience dramatic growth throughout the UK (and Europe) please continue to listen.” It’s not the proven success that bothers me here. Or, indeed, the promise of dramatic growth*. It’s the use of Europe. (The continent, not the band. Though the use of ‘Final Countdown’ as a backing track would have been apt). Europe, in this case, is very much an after thought. As if he doesn’t really believe it. And it’s silly. I wouldn’t go around saying I’ve got this great product that is going to be popular in Maidstone and the World would I? Maidstone (at least some parts of it) is already in the World. As the entrepreneur this man is seeking, I am left with severe doubts. I’m suspicious that he was going to try and charm me with the allure of freshly baked croissants. Well sorry pal, but you’ve picked the wrong man.

2. As Heard From 1:30 – “If you are keen to develop a significant residual income…” Hello! He’s played the money card straight away! I’ve watched Dragon’s Den too many times to know that this is too good to be true. Start off with the money card and three things happen. Firstly, the promise of profits are vastly exaggerated. Secondly, the product is abysmal. And thirdly, you start dreaming about Deborah Meaden with a giant gherkin on her head. Oh, my goodness. It’s happening already***.

3. As Heard From 1:47 – “It is estimated that someone has a heart attack every two minutes.” Well what the bloody hell are we doing on the phone then?! Let’s find this person and help them. They must be in all kinds of trouble. I’m sorry, but anyone who wants to chat about Nobel Prize winning products instead of helping those who are suffering is not the business partner for me. Shame.

4. As Heard From 1:50 – “More than 1.4 million people have a gina [pronounced gyna].” Well this is factually incorrect for a start. Without wishing to beat around the bush, I would suggest at least half the population have a gina. Even I used to have one. And understandably so. Gina G was tremendous. Anyway, the point is, I can’t work with someone who doesn’t know their facts.

5. As Heard From 2:21 – “Now, for most of us we need to look no further than in The Mirror…” And you’ve lost me. Right here. Any product that can in any way be traced back to Piers Morgan is a no-go area for me.

6. As Heard From 4:07 – “This discovery [the role of the nitric oxide molecule] was so significant that one of these Nobel Laureates in medicine subsequently wrote a book.” What?! This scientist discovered nitric oxide could prevent heart disease so he wrote a book! What? Why? Why didn’t he get on and get this stuff on the shelf in Boots and Superdrug? The Piers Morgan association lost me, this has just baffled me. Save lives or write a book? Tough decision that.**

7. As Heard From 4:31 – “The President of the American Heart Association, Dr. Fell On Him Pushed Her…” Oh, come on! Dr. Fell On Him Pushed Her?! What a total stitch up this was. And I bet the call wasn’t free either. Gits.

*You can see why I thought it might be a penis pump now.

**This takes nothing away from the fact that you won a Nobel Prize. Well done that man. (Though you are a bit dopey.)

***

August 4, 2011
Guest Post: 7 Reasons That The Umbrella Is A Bad Invention

We were hoping to bring you a guest post by Tom Cruise this week, but sadly talks broke down when we couldn’t give him a more precise date on which he would receive his badge. Thankfully, we have found someone someone else who once considered a career in film. Unfortunately, the Reading Odeon wasn’t recruiting at the time.* And that is definitely to 7 Reasons gain. Back on the 7 Reasons sofa for an unprecedented two Saturdays in a row is serial guest writer, Dr Simon Best. This week he has swapped the luxury of sleepers for umbrellas. Well who wouldn’t? Over to you Dr Simon.

1. Health Hazard. When you are under an umbrella you become blind to things around you. This makes umbrellas a health hazard. Umbrellas are a health hazard for tall people. Imagine you are well over 6 foot tall, and walking down a street in the rain packed with people with umbrellas. You will be very fortunate if you emerge with your eyesight intact. Umbrellas are also a health hazard for short people like me when we stand at bus stops and taller people with their umbrellas drip water onto our heads or if we happen not to be wearing hoods, down our necks.

2. The Weather. Umbrellas may be designed to withstand rain, which is excellent. However they are not designed to withstand more than the gentlest breath of wind. I have seen umbrellas turned inside out by breezes that aren’t strong enough to ruffle a feather. Take an umbrella outside in Britain and it’ll end up looking like this:

This umbrella was probably bought this morning and is now useless. Like all umbrellas.

Provided they haven’t been turned inside out by the wind, umbrellas only protect you from rain from above. However rain often falls horizontally. This is especially the case by the sea. Umbrellas offer no protection whatsoever against horizontal rain. In order to stay dry on your summer holiday by the sea in Britain you need a wraparound umbrella. Or a waterproof coat.

3. Size. Umbrellas come in two sizes: Too big and too small. Either way they are the wrong size. They are either too small for two people to shelter under, thus being anti-social and encouraging selfishness, or, if they large enough to fit more than one person underneath, they are so big that they take up an entire pavement and make it impossible for a normal person wearing a sensible coat (with a hood) to get past.

4. They Get Wet. “Of course they get wet,” I can hear you all saying, “that’s the whole point of them”. Well what happens when you come in from the rain to your house where everything is dry? The umbrella deposits water all over your dry house. Thus bringing in the rain that you tried so hard to keep off you and getting everything wet and posing the problem of where to dry an umbrella. You can just hang a coat up and it’ll dry but umbrellas need to be open to dry (which brings seven years bad luck). You then leave it propped open somewhere and end up falling over it. Ridiculous things.

5. Rihanna. This song is about umbrellas. For some inexplicable reason it got to number 1. And stayed there. For 10 weeks. It is very annoying and not just because Rhianna is inviting her gentleman friend to stand under her umbrella – I hope they weren’t on a pavement and had a good amount of space around them. If the umbrella hadn’t been invented then Rhianna would have been forced to sing about something else, or not at all which would have been infinitely preferable.

Rihanna – Umbrella

6. Georgi Markhov. The umbrella was a very bad invention for Mr Markhov. He was a Bulgarian dissident who was murdered in London in 1978. The poison was in the tip of an umbrella which he was poked with while waiting at a bus stop. If the umbrella hadn’t been invented then there wouldn’t be any risk to Bulgarian dissidents (or innocent passers-by) and the KGB would be forced to resort to the CIA’s methods such as poisoned slippers or exploding cigars which were much less effective and mush more amusing.

7. Mary Poppins. Mary Poppins arrived to look after the Banks children by umbrella. This is ridiculous as no umbrella would be strong enough to take the weight of a middle aged nanny. Leaving that aside most people think Mary Poppins is lovely. I don’t. She is responsible for making up nonsense words, encouraging vermin by feeding pigeons, and frankly questionable childcare methods (lacing medicine with sweeteners and, using witchcraft rather than tidying up and taking them on a dangerous cross-country carousel ride). Without umbrellas Mary Poppins would never have been able to arrive.

August 28, 2010
7 Reasons You Shouldn’t go to the Doctor’s

1. Hand-wash. Little plastic dispensers of antiseptic hand-wash: They’re inside the main entrance, they’re in the reception area, they’re in the waiting room, they’re in the doctor’s office, they’re everywhere! They outnumber patients by about 40-1; they outnumber patients’ hands by about 20.5-1 (there was a one-armed man). Why could they possibly need so many? It will bother you.

2. Sick people. There are sick people at the doctor’s surgery, it’s full of them: Coughing, retching, groaning, wailing, with blotches, pustules, buboes and weeping sores; it’s more like Hell’s waiting room than Dr Butterworth’s. If I ever write a historical novel about the Black Death in medieval Europe I’ll visit the doctor’s for inspiration – and just hope I live long enough to complete it.

3. Light. The soulless, ceaseless hum of the fluorescent strip-lights is the soundtrack to your stay in the waiting room. Worse still, their glow bathes everything and everyone in an unnatural light, giving the room’s occupants a grey, bleached-out pallor that makes them appear unwell, even if they’re not.

4. Magazines. Due to the Swine Flu scare they no longer have magazines in my local surgery; no Country Life, no Woman’s Weekly – in fact, nothing to read at all. Presumably they think our hands would be too slick from the hand-wash to leaf through the pages. Fortunately, on my last visit to the doctor, I had a copy of Vanity Fair with me, so I pulled that out of my bag and began to read. My fellow patients – envious, I assume – saw my magazine and started moving toward it. They rose slowly from their seats and shuffled gradually forward, eventually forming a groaning, coughing semi-circle around me. With their fluorescent strip-light pallor, obvious wounds and missing limb they resembled the un-dead. Fortunately, the doctor called me in before they started to feast on my brains.*

5. Manliness. Convention has it that real men don’t visit the doctor. This is nonsense. If he has misplaced a limb, his elbow has unaccountably turned purple, or his urine is pure Bovril, a man should visit the doctor. In all other cases, he should soldier on.

6. Discouragement. They don’t want you to see you. Why would they? They might catch something dreadful or you might try to show them your hemorrhoids. If they really wanted to see you they would open outside of office hours and they’d give you an appointment less than a week into the future. They might also consent to visit you at home on occasions other than your imminent death. They do these things to discourage you from seeking medical advice. If you don’t go to see the doctor, their whole system runs more smoothly. And that’s the way they like it.

7. Feelings. Doctor’s surgeries aren’t just places to treat your physical ailments, they’re places that are concerned with your general wellbeing too. These days, they seem just as concerned with your emotional wellbeing as they are with your physical health. This isn’t necessarily a good thing:

Bond strode into the uncluttered, homely office. After some light conversation, the G.P. asked how he felt about his condition.

“Do you expect me to talk, Dr Blofeld?”

“No Mr Bond, I expect you to cry”

break

No one wants that, who knows where it may lead?

break

*Did I mention that I had a bit of a temperature?

February 22, 2010