Wednesday, May 1, 2013

WLW: RunKeeper


I use my smartphone a lot! I regularly exceed the amount of  apparently-not-unlimited data available on my monthly plan. But, now I can use it to help with weight-loss. There are lots of activity tracking apps out there to use on smartphones to track work-outs. I have been using RunKeeper (RK). RK is a GPS-enabled activity tracker with a bunch of nice extra features, and the ability to sync data with other apps.

Primarily RK is an app that I use on my smartphone while I'm exercising (yes intentionally). It uses the GPS on my phone to determine distance, rate, and elevation changes and gives me readouts on pace, calories burned, and distance traveled. RK is pre-programmed with a wide variety of activities so that it can give better estimate of calories I have burned. For example I burn more calories hiking through the woods instead of walking around on the sidewalk. Also, RK is not limited to outdoor activities you can track workouts at a gym or on equipment at home as well, but of course it doesn't use GPS to track that information. When your activity is completed it is effortless to upload your data not only to the RunKeeper website but also to Facebook. In fact, RK will live-broadcast to Facebook while you are exercising and then people can peek in and see an animate map of what you are doing. This makes it easy for friends to encourage you and keep up with your fitness regimen; also it might be creepy. And I think this link will take you, dear reader, to my public RunKeeper profile page. I've been loving this app so much that I need to get some new shoes. Any suggestions?

RunKeeper also will receive data from FitBit. This way RK gets my calorie intake, my weight, and my other calories burned each day. The only hiccup is that RK doesn't send data back to FitBit, so I have to manually transfer activity data. Truthfully it's not that important since FitBit still monitors my stepping while I am "fitness walking" or whatever, but RK keeps a better track of calories for other activities (like eliptical exercise or hiking in the woods). There is also other gadgetry that can intergrate with RK, like heart-rate and blood-pressure monitors which might be cool in the future. Anyway, I've added a RunKeeper widget to the blog so you can see my recent activities, or if you want to be friends on RK here is a link to my public profile.

My diet is getting better. Big drop in carbs, but not yet as low as I want it to get. I really got to watch myself on the weekends. Not a lot of change in number of calories and I actually took far fewer steps, but still a bit of weight loss. As the semester winds down I should be able to ramp up my activity too. Anyway, the weekly progress report is as follows:

Calories in: 19,133 (-1817)
     Net Carbs: 506g (18%)
     Fats: 1200g (42%%)
     Proteins: 1124g (40%)
Calories Burned: 26,125
     Steps taken: 29,766
     Floors climbed: 43
     Exercised: 3 times (fitness walks)
     Calories burned from exercise: 1022
Weight: 362.1
     Delta: -1.6
     Since 17 Apr 13: -3.3
Actual Sleep: 35.3 hours
     Average: 5.04 hours per night
     Total Time in Bed 43.46 Hours
     Sleep Efficiency 81.21%

Sunday, April 28, 2013

Science Sunday: Gut Reaction

ResearchBlogging.orgI recently read a 2006 paper titled "Visceral Influences on Risk-Taking Behavior." In spite of it's problems this paper uses some great language. Take for example this opening paragraph from the introduction:
"People often do things that they almost immediately regret. Would-be dieters succumb to the lure of forsworn foods, only to curse their weak wills once their hunger (or the food) is gone. Unfaithful spouses live wracked with guilt after an impulsive sexual dalliance, only to repeat the cycle again and again, each time as bewildered as the last by the inconsistency between the strength of their resolve in the company of their families and the crumbling of this resolve in the presence of a willing lover." (Ditto, et al., 2006)
Forsworn. Dalliance. These aren't words that get bandied about normally. The paper also sports a comprehensive literature review of "failures of will" dating back to the 4th century BCE and the Aristotelian akrasia, where a person knowingly does something wrong. Economists have also been baffled about our ability to act against our own self-interest, and folks like Larry Winget make a career telling us about it. But why do people behave this way?

The authors of this paper attribute it to Visceral Factors. According to Loewenstein (1996) Visceral Factors are motivational states such as hunger, thirst, pain, and sexual desire. In this paper the authors looked at hunger and sexual desire and how exposure to them led participants to make irrational or impulsive decisions. (Surprised yet?)

Chocolate chiopcookie
In the first experiment participants wagered spending more time in the lab doing experiments  vs. chocolate chip cookies. One group had the cookies described to them, but the other got to see and smell the cookies. The smellers were the fellers ones more likely to wager time, even when told they didn't have good odds. The idea being that the visceral hunger response led to the impulsive, riskier decision. Side note: Imagine how awesome it would be to be the researcher; tempting hapless volunteers with delicious cookies but forcing them to wager time just in the hopes of getting a taste.

French Kiss
The second experiment involved a vignette where a young couple begins to make out and prepare to have sex, and then realize they have no condom. In the visceral condition this was presented as a video, in the non-visceral condition this was presented in a passage that participants would read. Then participants were asked to respond as if they were in that situation how likely they would be to have sex even without a condom. Again the idea is that the stronger visceral response to viewing the soft-core video was the reason that group was more likely to choose to engage in risky sexual behavior.

All of this is great, and as I said I thought the paper has great use of language in science writing. But I'm not so sure that it is just viscera, and not just stronger stimuli. In general Bigger Stimuli = Bigger Response. The response here being desire for the stimuli. What I'm saying is, you want the cookies you smell more because the smell is more stimulating in general, not just because it made your tummy rumble. So in order to control for the impact of the stimuli, you would have to find a way to use the same stimuli but have it effect the viscera of only some participants. I think you could do this with a group of quadriplegic participants, right? I mean they have viscera but they can't sense them. Or maybe easier you could have a hungry and full groups when presented with cookies, but that I think would still be looking at motivation, not viscera exclusively. But hey, I don't have to have the solution, just identify the problem.

Ditto, P., Pizarro, D., Epstein, E., Jacobson, J., & MacDonald, T. (2006). Visceral influences on risk-taking behavior Journal of Behavioral Decision Making, 19 (2), 99-113 DOI: 10.1002/bdm.520

Wednesday, April 24, 2013

WLW: Scale Repair and FitBit


Refurbished Scale
I said last week that I didn't have a functional scale at home; this is true but I do have a non-functioning scale. I'm of the increasingly anachronistic opinion that stuff should be preserved, repaired and restored when possible. Digital scales are no exception. This model (Conair WW67T) is one with a glass surface and metal pads to measure body fat % as well as weight. There appeared to be three main problems with the scale: It was filthy, the battery had corroded to the point of leaking, and one of the wires that connects the electrodes on the surface to the scale proper had broken. I spent some time cleaning up the surfaces with oxyclean and windex. I bought a replacement battery and carefully cleaned the terminals which also had some corrosion. And last I soldered the wire back to the metal lead for the metal pads. Result! The scale powers on and measures everything successfully!

The other hardware I've been using this week is a FitBit.  This widget is like a pedometer brought into the 21st century. It tracks steps, distance, stairs, miles, and sleep quality. This gives me a record of my general (in)activity, and has really helped to make me conscious of ways to rise out of my sedentary lifestyle.

Do-dad
So I just carry this little do-dad around in my pocket all day. Then when I'm near (about fifteen feet)  my computer at home or within bluetooth range of my smartphone it uploads my activity data which is then tracked by my on-line fitbit account. The do-dad itself is sleek, and the display is clear and easy to read, while the design is minimal I have no complaints. At night I use the included wristband to wear the do-dad to bed, and with a touch of the single button it begins tracking my sleep. I assume this is based on movement so I'm not sure how valid its measurements of my sleep quality truly are, but at the very least it gives me a gross measure of the time I dedicate to trying to sleep.

Additionally via the web-interface FitBit will track things like heart rate, blood pressure, blood glucose, body weight, body fat percentage, and fluids consumed. FitBit has become my centralized tracker for everything and is where I'll do most of my actual fitness tracking. The other great thing about FitBit is how well it plays with others. The two other smartphone apps I've been using (Runkeeper and LoseIt) can get information from FitBit (calories burned, and weight measurement) and Fitbit can receive information from LoseIt (Calories consumed). I'll probably write about those apps in the next couple of weeks.

Anyway this little gadget has transformed my thinking; now I am continually aware of how much or little activity I am engaging in on a day-to-day basis. I take the stairs instead of the elevator and park farther awat just because I know that FitBit is watching. Fitbit is always watching. If you want to join me I think this is a link to my FitBit Profile. We could be FitBit friends. Anyway, while I've increased my activity this week I've done little to change my diet. So that will be my focus for this next week: change my diet!

So the weekly progress report is as follows:

Calories in: 20,950
     Carbs: 896.8g (26%)
     Fats: 1307.1g (38%)
     Proteins: 1222.7g (36%)
Calories Burned: 26,787
     Steps taken: 37,608
     Floors climbed: 85
     Exercised: 3 times (fitness walks)
     Calories burned from exercise: 672
Weight: 363.7
     Delta: -1.7
     Since 17 Apr 13: -1.7
Actual Sleep: 39.96 hours
     Average: 5.71 hours per night
     Total Time in Bed 49.75 Hours
     Sleep Efficiency 80%


Sunday, April 21, 2013

Science Sunday: The ontogeny of behaviour in the albino rat

ResearchBlogging.org Every Sunday, I'd like to post a review of an interesting peer-reviewed science article. To kick things off I'm picking an old favorite, originally posted in 1964! It is certainly well cited, Google Scholar lists the citation count at 452! Indeed this paper was a "Citation Classic" in Current Contents in 1981. At the time the lead author  Robert Bolles, was still living and stated:
"I have always believed in the idea that experimenters should look at their animals...the human eyeball is the instrument of choice if you want to observe a new phenomenon, and particularly if you want to gain a new understanding of it."
Sprague-Dawley Rat
If you have ever wondered why science uses rats the answer is that we know everything there is to know about rats. We know how they age, how they metabolize ... anything, how the respond to stress, how they develop over time, even how they laugh when tickled. Well, our understanding of rat behavior begins in antiquity but is greatly expanded by this 1964 article originally published in the journal Animal Behaviour.

In fact this article describes qualitatively the behaviors of infant rats from birth to about 24 days (rats are weened at day 21). In the first experiment, Bolles and Woods observed 13 litters with an average of 9 pups (117 pups) in their "natural" laboratory environment (cages). The animals were of the Sprague-Dawley line, which is still used today. They did use several different methods of observation and schedules of observation to arrive at a comprehensive guide to the ontogeny of lab rats.

They begin with postural observations, describing three postures that develop over time: lying, sitting and standing. Lying being the default resting position of the rat, often using other bodies for support. Sitting began on day 4 when subjects first began to lift their heads, and was fully developed by day 17 when subjects could sit and perform activities such as grooming. Also beginning on day 4 are the first attempts to support weight on the legs, and by day 10 the animals can support themselves. By day 13 they can run, by day 15 they can stand on three legs and scratch with the fourth. They can rear up on two legs with support for the front legs on day 16 and can rear independent of support (for the purpose of play-fighting with siblings) by day 18.

In similiar fashion reflexes are described. Without relating the specific timeline the reflexes are: twitiching, head waving, stretching and yawning, body flexion, righting reaction, freezing, sniffing, auditory orientation, and visual orientation. When describing startle response int he auditory orientation section there is a great footnote on the word "click:"
*The sound used was relatively well-controlled and constant, but, unfortunately rather poorly defined; it was the sound of a Parker T-Ball Jotter pen being retracted at a distance of approximately 1 foot.
Psychologists are hilarious. Also found it interesting that the animals did not freeze in fear until day 26 and they froze for approximately 15 seconds. I've never seen any rats hold still for that long unless they were sleeping. Following this functional activities are described. Here is the list: sleeping, consumatory behavior, locomotor activity, climbing, grooming, exploration  manipulation, digging, and defecation  Here the theme of development was similar as above, with rudimentary non-functional behaviors appearing first (such as scratching motion without making contact with the skin), that later developed into full-fledged adult-like behavior.

Ultimately we get a description of the social behaviors in the observed rats. Social behavior in young rats is evidenced by chasing and fighting. Bolles, and Woods observed rats begin this social play-fighting on day 14 when their eyes began to open.The activity peaks between day 20 and 30 when the whole litter engages in a high level of activity.

Table 1
In a second experiment Bolles and Woods attempt to quantify the behaviors they observed in the first experiment. Using experimental methods the authors observed 12 rats (2 each from 6 litters) and summarized their behaviors as percentages. To the right is table 1 from the paper. There are many more graphs showing the time course of the development of behaviors and it really is a fascinating reference, but I won't reproduce all of that here.

The first point of discussion and perhaps the most salient is that from these findings we can view rats as a far more social animal than might otherwise be considered. Early social interactions are to wrangle for nursing or comfort, and later become play fighting and chasing. As the authors noted this social behavior likely leads to long lasting changes in the adult organism and "offers interesting possibilities for research in this area." (See the next 50 years of rat studies for more on these possibilities)

Bolles, R., & Woods, P. (1964). The ontogeny of behaviour in the albino rat Animal Behaviour, 12 (4), 427-441 DOI: 10.1016/0003-3472(64)90062-4

Wednesday, April 17, 2013

Weight-loss Wednesday (WLW)

My belly
I'm fat. There's no two ways about it. My BMI is over 40 which I believe means gargantuan (30+ is obese, 25 is overweight). I'm not actually self-conscious about it; I don't have negative feelings about my body. But it is unhealthy. I've tried off and on for the last decade to improve with only partial success. With the weather getting nicer, I'm motivated to try again. I thought this time I would use this blog as a vehicle to help drive my behavior. So each Wednesday I'll post something about my attempts at weight-loss.

This isn't my first rodeo. So I think a good idea is to review what I've tried in the past before speculating about what I'll be doing this time around. I've tried a few different diets. I was vegetarian (lost 22 lbs kept it off for 3 months), I tried low-carb (lost 35 lbs kept it off for 2 years), and I even did a very low calorie (<800 / day) liquid diet for three months (lost 55 lbs kept it off for 9 months). My natural diet is fairly unhealthy; I am tempted by fast-food, I eat late in the day, and I eat too much ( >4000 calories a day). So there is lots of room for improvement, but if the past is any indicator I need to make a consistent long-term change. I was able to maintain a low-carb diet for years, so I think that might be the way to go just because I can commit to that as a life-long change. It also has the side benefit of eliminating most fast-food while not eliminating dinning out all together. I've also had good luck using a calorie-counter to track my intake, so I'll probably be doing that as well.

I've never really incorporated exercise consistently into my routine. I'll try for a couple of weeks but I invariably injure myself and then quit. Last summer, with help and motivation from co-workers I kept up a regular activity program for almost three months. So I think I'll try that again (fair warning to Beth, Deb, Lisa and Louise!). Using activity trackers and smartphone apps really helped me stay motivated to try to be more active everyday and I hope they will again. There is also a fitness center here at SCC. I could use it. I never have, but I could. Should.

So let's talk about goals and achievement. My overall goal is to weigh 215 lbs. That's a BMI of 24.9, healthy weight. I got a long way to go so I think I'll try to come up with incremental goals/rewards to strive towards along the weigh way. I'll also talk to my doctor about things (he'll be thrilled), and maybe get some "before" labwork done. He can probably help with suggestions about the pacing of weight loss so I can set a time-line to my overall goal. And of course there is you, Dear Reader, who can help me stay motivated (by praise or rebuke).

So over the next few weeks I'll post about the systems that I employ (smartphone apps, activity trackers, diet, exercise, etc.) and how they help me to change my behaviors. I'll also post a weekly progress report, including as many pertinent details as I can. But since this is the first post I don't have any progress to report. I don't even have a functioning scale at home (something to work on for this next week). I did find a scale in the locker room here and it puts me at 340 (I think it might be low-balling me).



Monday, April 8, 2013

A Classy Post

Welcome dear reader to a post of self-promotion. I am teaching TWO special topics classes coming up and I want you to take them. So here I will give you a brief sketch of what each class is going to be about and hopefully you want to register for one or both of them.

PDF Version
First, this summer I'm teaching Psychology on Film. This will be the third summer that I've taught this course. The theory of this class works thusly:

  1. Art imitates life
  2. Artists (film makers in this case) are attempting to capture moments of the human experience
  3. Psychology is an integral part of the human experience
  4. Artists, perhaps inadvertently, capture psychology in their art (in this case film).
  5. As fledgling psychologists we can examine, discuss, and evaluate this process in order to gain not only a better understanding of the film, but also a better understanding of the underlying psychological phenomenon.
In summer class we meet for three hours twice a week, so that means in each class we will watch a film, and then discuss. I try to pair the films each week so that both are about a related topic. Each week you will write a short essay that explores the psych phenomenon in each or both films. Generally during the discussion I give you a solid sample outline of a perfectly acceptable paper. So if you like talking about movies, or psychology, then this might be a good class for you.

PDF Version
The second class, coming this fall, Drugs and Behavior. This is the first semester I've been able to offer this class and I think you'll enjoy taking it. This is an introductory psychopharmacology class where we will talk about various chemical agents and how they interact with the brain and change behavior. This is not a class about addiction, treating addiction, drug policy, or the criminality of certain drugs. We will however be studying both therapeutic and recreational drugs including: alcohol, amphetamines, caffeine, cocaine, hallucinogens, marijuana, nicotine, opiates, psycho-therapeutic medications, stimulants, and probably some other drugs. So I imagine this class is valuable for students majoring in criminal justice, human services, nursing, or psychology. Although anyone with an interest in the effects of drugs on behavior would be welcome.

Third, is an old class delivered in a new way. This summer. I'm offering Intro to Psych as a Hybrid class. The purpose of a hybrid class is to blend on-line and face-to-face class elements. On-line you'll be doing all the content work, reading material, watching videos lectures, etc. In class we will work specifically on applying that content in activities, projects, and such. So this results in meeting once a week instead of twice a week. For example, you might read in your textbook about the principles of operant conditioning, watch a video on-line about pet training, then class will meet at Rabbit Run Park and we can teach your dog a trick. If you are someone you know needs to take Psych-101 then I think this would be a fun and interesting way to do it.

So I hope you register for my classes, I'll look forward to seeing you. And if you've take my summer film class in the past, feel free to write a testimonial in the comments! 

Thursday, March 14, 2013

How I Learned to Stop Worrying and Love Cell Phones

Cat on the Phone
In the past I wrote about some big problems I have with cell phones:

  1. Students are rude with their cell phones
  2. Cell-phone bans cause students significant anxiety.

Science is the best way to understand the universe and solve our problems; I wanted to tackle this problem scientifically. So I applied The Method.

First step: ask an answerable question. This is a bit harder than it might at first seem, since whatever question I ask will need some definitions so that it can be answered. Simply asking, "What is best?" is not sufficient unless we all agree on what "best" is. So here is what I came up with:
How much cell-phone use in class results in the greatest academic achievement, course engagement, and student satisfaction?
That question has three measurable outcomes, as long as I define how I will measure those results. So for the purposes of this experiment I used the following operational definitions:

  • Academic achievement was measured by overall course grade (points out of 1000).
  • Course engagement was measured by counting good-questions asked per class.
  • Student Satisfaction was measured by an end-of-course evaluation by students.

The next step is to do background research so I read a multitude of articles about cell-phones and attention, cell-phones and learning, anxiety and learning, cell-phones and anxiety, and many other permutations of the key-words: cell-phone, learning, anxiety, engagement, classroom, and teaching. After weeks of literature review I thought I was ready to design my study.

Since I was teaching three sections of Introduction to Psychology on the same day that semester. I planned a different cell-phone policy for each class and put the relevant information in the syllabus.

VERBOTEN!
1. Verboten: "There will be NO cell-phone use during class. Phones must be off or on silent, remember that vibrations are sounds, turn your phone off.. If I see your phone out I will take it and put it on my desk for the duration of class. If you are expecting an emergency call inform the caller ahead of time to wait and call after class time, or do not come to class until your anxiety about your potential emergency has been resolved. After your third offense I will begin to penalize your course grade. " (Note: Thankfully no students called my bluff on the harshness of this policy.)

2. Permissive: There was no statement about cell-phones in the syllabus and I ignored completely any use or ringing of cell-phones.

3. Interval: "The class will be organized into roughly 20-minute blocks of activity (20 minutes of lecture, 20 minutes of video, 20 minutes of group work, 20 minutes of an in-class activity, etc.). During these times you may not use your cell-phone, not even for texting. However, between blocks there will be 2-5 minutes of transition time during which you are free to check your messages, send a tweet, update your status, or whatever it is you do on your phones. I will make clear announcements about when it is cell-time and when it is class-time before and after these transitions."

I generated a lot of usable data from this semester and went about analyzing the results. As far as academic achievement was concerned there was no significant difference between all three courses. The Interval section had significantly greater course engagement and student satisfaction (even out scoring the cell-phone permissive section). So to interpret and speculate a bit, I think this shows that good students are still good students regardless of cell-phone policy (they probably weren't using their phones even when allowed) and bad students are still bad students even if they aren't texting. But, students engage with the course more when they are not anxious about their missed messages while remaining free from texts for large blocks of class time. I also speculate that student satisfaction is directly influenced by higher classroom engagement.

The last step will be to share my results, which I suppose I am doing here, but I'm also preparing a manuscript to share with the larger scholarship of teaching and learning community. In the mean time I have adopted the interval policy in all of my courses since. Thank you Science!