Food Reward: a Dominant Factor in Obesity, Part I

A Curious Finding

It all started with one little sentence buried in a paper about obese rats. I was reading about how rats become obese when they're given chocolate Ensure, the "meal replacement drink", when I came across this:

...neither [obesity-prone] nor [obesity-resistant] rats will overeat on either vanilla- or strawberry-flavored Ensure.

The only meaningful difference between chocolate, vanilla and strawberry Ensure is the flavor, yet rats eating the chocolate variety overate, rapidly gained fat and became metabolically ill, while rats eating the other flavors didn't (1). Furthermore, the study suggested that the food's flavor determined, in part, what amount of fatness the rats' bodies "defended."

As I explained in previous posts, the human (and rodent) brain regulates the amount of fat the body carries, in a manner similar to how the brain regulates blood pressure, body temperature, blood oxygenation and blood pH (2). That fact, in addition to several other lines of evidence, suggests that obesity probably results from a change in this regulatory system. I refer to the amount of body fat that the brain defends as the "body fat setpoint", however it's clear that the setpoint is dependent on diet and lifestyle factors. The implication of this paper that I could not escape is that a food's flavor influences body fatness and probably the body fat setpoint.

An Introduction to Food Reward

The brain contains a sophisticated system that assigns a value judgment to everything we experience, integrating a vast amount of information into a one-dimensional rating system that labels things from awesome to terrible. This is the system that decides whether we should seek out a particular experience, or avoid it. For example, if you burn yourself each time you touch the burner on your stove, your brain will label that action as bad and it will discourage you from touching it again. On the other hand, if you feel good every time you're cold and put on a sweater, your brain will encourage that behavior. In the psychology literature, this phenomenon is called "reward," and it's critical to survival.

The brain assigns reward to, and seeks out, experiences that it perceives as positive, and discourages behaviors that it views as threatening. Drugs of abuse plug directly into reward pathways, bypassing the external routes that would typically trigger reward. Although this system has been studied most in the context of drug addiction, it evolved to deal with natural environmental stimuli, not drugs.

As food is one of the most important elements of survival, the brain's reward system is highly attuned to food's rewarding properties. The brain uses input from smell, taste, touch, social cues, and numerous signals from the digestive tract* to assign a reward value to foods. Experiments in rats and humans have outlined some of the qualities of food that are inherently rewarding:

• Fat
• Starch
• Sugar
• Salt
• Meatiness (glutamate)
• The absence of bitterness
  
• Certain textures (e.g., soft or liquid calories, crunchy foods)
• Certain aromas (e.g., esters found in many fruits)
• Calorie density ("heavy" food)
  

We are generally born liking the qualities listed above, and aromas and flavors that are associated with these qualities become rewarding over time. For example, beer tastes terrible the first time you drink it because it's bitter, but after you drink it a few times and your brain catches wind that there are calories and a drug in there, it often begins tasting good. The same applies to many vegetables. Children are generally not fond of vegetables, but if you serve them spinach smothered in butter enough times, they'll learn to like it by the time they're adults.

The human brain evolved to deal with a certain range of rewarding experiences. It didn't evolve to constructively manage strong drugs of abuse such as heroin and crack cocaine, which overstimulate reward pathways, leading to the pathological drug seeking behaviors that characterize addiction. These drugs are "superstimuli" that exceed our reward system's normal operating parameters. Over the next few posts, I'll try to convince you that in a similar manner, industrially processed food, which has been professionally crafted to maximize its rewarding properties, is a superstimulus that exceeds the brain's normal operating parameters, leading to an increase in body fatness and other negative consequences.


* Nerves measure stomach distension. A number of of gut-derived paracrine and endocrine signals, including CCK, PYY, ghrelin, GLP-1 and many others potentially participate in food reward sensing, some by acting directly on the brain via the circulation, and others by signaling indirectly via the vagus nerve. More on this later.

Veggie Might: Steamed Asparagus - Don't Gild The Lily Shoots

Penned by the effervescent Leigh, Veggie Might is a weekly Thursday column about the wide world of Vegetarianism. She says: Please delight in these darling lambs from Avillion Farm and my favorite asparagus "recipe" from an April 2009 visit to NC. Veggie Might will return with refreshing new content next Thursday.

Sometimes vegetables should just be left alone.

This past weekend, I spent three glorious days in the North Carolina sunshine with my best friend, A., and her husband and two-year-old. It was little C’s birthday, and I just couldn’t resist a circus-themed party.

Friday night before the big event, A. and I were fixing dinner: something light and fast before the hotdogs, cupcakes, and apple juice to come. A is the manager of the local farmer’s market in her area. One of the perks is first dibs on fresh produce while the farmers set up their stalls.

From her fridge, she pulled out a bundle of perfect, young asparagus stalks: the first of the season and the sweetest I’d ever tasted. We ate the thinnest stalks raw as we washed and snapped off the ends of the rest.

C toddled up and A. gave him a stalk. He took the asparagus and munched gleefully. I’ve never seen a kid eat vegetables like that. (I’ve also never typed the word “gleefully” before, but hey.)

“Sautee or steam?” A. asked.

“Steam,” I replied. It seemed like gilding the lily to put those perfect stems of green spring goodness in oil or butter. Turns out asparagus is a member of the lily family. Who knew? (Well, the people at that link and Mark Bittman.)

As you know, I’m a big fan of sautéing vegetables in garlic. How many recipes have I shared with that step? But even I know when to leave well enough alone.

A. seemed to know just how long to cook the asparagus, but I would have had to get help. I don’t trust myself for two reasons; I get impatient, and I get distracted.

I have no patience for standing over a pot of boiling water, even for a few minutes. After a minute has past, you can guarantee I will have wondered off like a two-year-old to see what else is going on, and then the veggies will have overcooked.

According to Mark Bittman’s How to Cook Everything Vegetarian, asparagus should be boiled in a skillet or steamed in a pan with just a bit of water at the bottom “just until the thick part of the stalk can be pierced with a knife.” Well, just how long is that? It depends on how much you’re cooking, of course. In our case, a bunch of about 20 stalks took 3 minutes to steam. A set a timer which let us wander guilt-free.

They were perfect: tender, slightly crunchy, vibrantly green. I know that, classically, asparagus is served with hollandaise or mayonnaise, but I’ve never understood why. Who thought to drench something so light and delicious with such heavy sauces?

We didn’t even think to salt our Carolina-grown spring bounty. If A. salted the water, I didn’t notice.

Our supper of fresh-from-the-farm veggies was one of the easiest and best meals I’ve eaten in a while. It reminded me that, sometimes, it’s best to let food be itself.

Steamed Asparagus
Serves 3 – 4

20 asparagus stalks
1/2 cup of water

1) Wash asparagus and break off woody ends.

2) Put water in sauce pan. Put asparagus in steamer basket or bamboo steamer and place over sauce pan. (You can also use the Mark Bittman methods above.)

3) Bring water to boil.

4) Steam for approximately 3 minutes or until thick ends of stalks are tender.

5) Dress as desired or eat plain. Plain is good. Really good.

Approximate Calories, Fat, and Price* per Serving
Four servings: 15 calories, .1g fat, $.37
Three servings: 20 calories, .13g fat, $.50

Calculations
Asparagus: 60 calories, .4g fat, $1.50
TOTAL: 60 calories, .4g fat, $1.50
PER SERVING (TOTAL/4): 15 calories, .1g fat, $.37
PER SERVING (TOTAL/3): 20 calories, .13g fat, $.50

*Price is from my local market.

Frugal Food Shopping: Hitting Up Multiple Stores

NOTE UP TOP: In almost four years of blogging, I can’t believe I haven’t dedicated a column to the following food shopping strategy, because it’s one of the most effective around. Experienced frugalists, you're probably familiar with this already, but it shouldn’t stop you from seeing the, er … surprise note from … uh … Bob, um, Barker? … at the end of this article. So let’s get to it.

My old apartment was within a mile of three major supermarket chains.

“Whee?” you might say. “Let’s throw a fiesta?”

And while the prospect of ending this column here and grabbing a margarita is highly tempting, I endeavor to persevere, meaning this: It may sound like it ain’t no thang, but having access to multiple supermarkets allowed me to save huge, big, hulking bucks on my grocery bill every month. In fact, hitting up two or more food stores is one of the most effective food shopping strategies around. (Where have I heard that before?)

WHY IT WORKS

Two simple reasons:

1) To attract shoppers, grocers within the same region price certain foods competitively.
In order for Pathmark to compete with a Waldbaums two miles away, it offers lower prices on select goods, called loss leaders, to lure potential customers in the door. These are the deals you see on the front of the circular, and can include everything from in-season produce to debuting products pushed by major corporations. For example, my local supermarket is currently offering pasta for $0.89 and asparagus for $1.99/lb, prices that aren't too shabby these days.

2) Simply, some grocers price their products differently.
A can of olives may be $1.29 in one supermarket, and $1.79 in the bigger one up the block. Reasons for this are unbeknownst to society at large, but learning what’s cheaper where will make a difference when you visit more than one destination.

HOW TO GET THINGS ROLLING

The very first thing you should do is take stock of the markets in your area. Look beyond where you normally shop, at similar stores in the same general vicinity. (Google Maps and Yelp are very helpful for this.)

Then, log on and see if they have circulars online, which most chain grocers do nowadays. Browse through, and record A) what seem like really good deals and B) what you need soon. Here’s an example, using the current circulars of two Brooklyn supermarkets within a half-mile of one another:

STORE #1

Grapes - $0.99/lb

Oranges – $2/4lb

Pasta – 5/$5

Honey Nut Cheerios – BOGO (Buy one get one free)

Canned Tomatoes – 5/$5 (28oz)

STORE #2

Green beans - $0.99/lb

Chicken breast - $1.79/lb

Canned tuna – 3/$2

Mozzarella - $2.99/16oz

Cracker Barrel sharp cheddar block - $2.99/10oz

Finally, choose a time and map out a route. But know - this shouldn’t be a strenuous task. If your new itinerary is taking much longer than usual (which, if you have a list, hopefully it shouldn’t), try doing it another way.

WHERE ELSE YOU CAN GO

Don’t limit yourself to supermarkets, since there are many deals to be found outside those curiously sanitary walls. If they’re on the way, or if you don’t mind an additional trip at some point over the month, never forget:

• Ethnic grocers
• Farmer’s markets
• Family-owned stores
• Trader Joe’s
• Big Box Stores (CostCo, Sam’s Club, BJ’s)

And more.

THE CAVEATS

Of course, there are a few qualifiers, should you try shopping at multiple destinations.

• I, like thousands of vaguely dazed Americans, use public transportation. As a result, I know next to nothing about gas prices, though I understand filling a Volkswagen Beetle can cost thousands of ducats nowadays. So, use your head - if your two closest markets are 50 miles apart, it’s silly to blow $20 to save $0.50 on a box of macaroni.
• Remember, cheaper isn’t always better. If your butcher gives you good cuts of meat for a slightly higher price, stick with him (or her), because you can’t buy that kind of personal attention at a chain. Same goes for farmer’s market food.
• If you have many shops on your list, don’t visit every one, every week. You’ll drive yourself crazy, and it kind of misses the point of the previous streamlining tips.

And finally, take all the previous advice with a grain of salt. In the famous words of Yao Ming, “I didn’t realize Americans were so short.” “Do what works best for you.” Shopping at multiple stores can be wonderful, but only if you’re comfortable with the process.

Readers, what’d I miss? The comment section is open.

P.S. Bob Barker says hi.

P.P.S. I made that up.

~~~

Hey! Read more about this kind of stuff here:

• 10 Cheap Ways to Simplify Food Shopping
• Eating Healthy While Clipping Coupons
• Save 95% on Groceries, a.k.a. Why You Should Shop at Ethnic Markets

Green Kitchen: Use-Up-Your-Herbs Cilantro Pesto

Green Kitchen is a bi-weekly column about nutritious, inexpensive, and ethical food and cooking. It's penned by the lovely Jaime Green.

Give me your tired, your poor, your wilted herbage straining for the trash can, the rotting refuse of your crisper drawer. Send these, the yellowing, long-forgotten to me, I will make them into awesome pesto!

That’s what your food processor is saying right now, if it were also the statue of liberty.

Talk about eating and cooking in environmentally friendly ways often comes back to the same ideas – eat local, eat unprocessed, eat happy meat. These are awesome ideas – they connect your kitchen to lovely, independent farms, shortening the distance from the soil to your fridge – but they are also sometimes difficult ideas.

Not everyone has access to greenmarkets. Not everyone has the education or skills to choose or prepare unprocessed foods. Not everyone can afford local, free-range, grass-fed, ethically raised meat. It’s sadly easy to sigh in resignation when we can’t manage those good choices and lose sight of a good choice every single one of us can make.

Do not waste food.

You know what makes a box of Dunkaroos an even less worthwhile investment of raw materials, industrial production, and your dollars? Not eating them! Want to completely negate any power for good contained in that conventionally grown midwinter Peruvian tomato? Throw it out! Wasting food is the surest way to guarantee that its environmental impact is all for naught. It’s also a surefire way to waste your money, too.

Living in a largely Dominican neighborhood means a lot of nice things for me, culinarily, not the least of which is the prevalence of cheap cilantro in the supermarket. It is not local, it is not seasonal, but it is 99 cents a bunch, and tempting to pick up to throw on sautés and in omelets and such.

But let’s be honest – more times than not, that 99-cent bunch of delicious, delicious cilantro sits in my crisper drawer until it is yellow and wilted, and it ends up not in my mouth but in my compost.

This time, I resolved to do it differently. Not to remember to use any of the cilantro for its intended purpose, of course, but to salvage it once it had gone forsaken.

A while back I’d seen a recipe online for cilantro pesto that specifically addressed this forsaken cilantro issue. No surprise, my interest was piqued. What’s that, you say? Pesto can be made with nasty, wilted cilantro? And does not require billion-dollars-a-pound pine nuts? Please, go on!

And go on this recipe did! Cilantro + oil + nuts = pesto! My cilantro wasn’t so much wilted as yellowing (with, okay, a couple of rotten leaves), but I overcame my squeamishness, pulled out the gross stuff, and was left with about two cups worth of usable greenery. “Usable” not really as it was, but hopefully the alchemy of pestoization (yes, that’s a proper use of the Italian root word) would be enough.

And so, dear reader, it was.

~~~

If this looks good, you'll surely adore:

• 156 Cheap, Healthy Recipes for Ten Common Leftover Herbs
• Gingered Carrot Soup with Lime and Cilantro
• Pesto

~~~

Cilantro Pesto
inspired by The Lazy Localvore.
makes about 6 one-tablespoon servings
(quantities are flexible for two reasons – one, so you can suit the recipe to your taste; two, because who knows how much of your languishing cilantro will be salvageable.)

2-3 cups cilantro leaves (& little stems)
1-2 T olive oil
1/8-1/4 cup slivered blanched almonds (or other nut)
1/8-1/4 t salt
dash of garlic powder

Put cilantro, almonds, salt, and garlic powder into bowl of food processor. Process, streaming in olive oil as you go. Pulse until it is a thick paste, with nuts chopped finely but not pulverized. Adjust seasonings to taste.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
60 calories, 5.7g fat, 0.7g fiber, 1.1g protein, $0.22

Calculations
3 cups cilantro leaves: 18 calories, 0g fat, 1g fiber, 1g protein, $0.99
1.5 T olive oil: 189 calories, 21g fat, 0g fiber, 0g protein, $0.12
1/4 c slivered blanched almonds: 155 calories, 13.3g fat, 3.3g fiber, 5.7g protein, $0.15
1/4 t salt: 0 calories, 0g fat, 0g fiber, 0g protein, $0.01
dash garlic powder: negligible calories, fat, fiber, and protein, $0.02
TOTAL: 362 calories, 34.3g fat, 4.3g fiber, 6.7g protein, $1.29
PER SERVING (TOTAL/6): 60 calories, 5.7g fat, 0.7g fiber, 1.1g protein, $0.22

Ask the Internet: Favorite Asparagus Recipes?

Today's question comes from the weather.

Q: Oh, spring. How you delight us with your sunshine and your warmer temperatures and your happy, happy flowers.

(We will not mention pollen.)

(I SAID DON'T MENTION IT!)

Perhaps your greatest gift, however, is that of asparagus. The crispy verdant stalks are in-season all too briefly, and we must take advantage of their fleeting goodness.

So, sweet readers - what's your favorite asparagus recipe?

A: This is mine, hands down: Pasta with Asparagus and Mushrooms.

Though, come to think of it, this slight variation is pretty good, too: Spaghetti with Asparagus, Egg, and Parmesan.

Readers?

Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net.

Sesame Snap Peas and R.I.P. Old Lady Cart (2007-2011)

Yesterday, HOTUS and I hosted (HOTUSted?) our first official family holiday, if you don’t count that one time everyone came over and sang karaoke for Arbor Day. We were celebrating Easter, as well as the debut of our wedding dishes ™, a monumental event in any aspiring adult’s life. My sister and her lovely man friend brought us roses, which were promptly made into a cat appetizer (catpetizer?).

Alas, we were also commemorating the loss of our Old Lady Cart (2007-2011), a beloved and highly useful member of the family. If you’ve ever been to New York, you’ve seen an old lady cart, probably pushed around by a baby boy. (Just kidding.) The four-wheeled device is kind of like a shopping cart, but smaller, more colorful, and incredibly prone to catching a wheel on sidewalk cracks, which then causes it to pitch forward, which then causes you to fall into it (shins first), which then leaves you with a bruise that lasts longer than the Roosevelt presidency. (Franklin Delano, not Theodore No Middle Name).

Our particular Old Lady Cart bit the dust on Saturday, the victim of overloading after a trip to CostCo. What began as, “I’m just getting a hunk of brie for my parents,” turned into, “Why WOULDN’T we want 90 ounces of Palmolive?” The right front wheel snapped 60 blocks north of my apartment, in the rain, after a nasty bump. It wasn’t pretty. And neither was I, at the end of the journey. Badness.

(Also, if the nice man who helped me lug the disabled cart up three flights of subway stairs happens to read this blog – thank you. And I’m sorry I almost dropped it all those times.)

Anyway, back to Easter. We feasted on many delectable hors d’oeuvres, drank much Gruner Veltliner, and dug into a homemade pie from my Ma and Pa, the finest purveyors of homemade pie in three states (Alaska, South Carolina, and Wyoming). But the centerpiece was Dave Lieberman’s Braised Hoisin Beer Short Ribs with Creamy Mashed Yukons and Sesame Snow Peas. It’s neither cheap nor healthy, but sweet Bea Arthur, was it ever good.

Well, I take some of that back. That last part – the Sesame Snow Peas – fall quite nicely into the parameters of this here blog. Due to a mix-up at the grocery story (meaning: I got mixed up), we used snap peas instead of snow peas. No big whoop. Thing still came out dang fine. Crisp, tender, and just the right counter for extra-heavy potatoes and beef.

If you should make it yourself, feel free to reduce the oil, possibly by quite a lot. We used a nonstick skillet, and didn’t need anywhere near the prescribed amount (3 tablespoons). I think about half would do it.

And that’s it. Hope y’all had a happy (also hoppy) Easter, and that your old lady carts live forever. *sniffle*

~~~

If this looks quite tasty, you will most definitely enjoy:

• Broccoli Almond Stir Fry
• Sautéed Shrimp and Asparagus with Sesame Seeds
• Vegetable Lo Mein

~~~

Sesame Snap Peas
Serves 6
From Dave Lieberman.

1 lb. snap peas, washed and thoroughly dried
2 tablespoons vegetable oil
1 tablespoon dark sesame oil
1 teaspoon sesame seeds, toasted if preferred

In a large skillet, heat oils over medium-high heat. Add peas and sauté about 2 or 3 minutes, until they are bright green. Remove to a bowl and sprinkle with sesame seeds.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
99 calories, 7.7 g fat, 2 g fiber, 2.2 g protein, $0.46

NOTE: Honestly, you could probably cut the oil in half and still have a really nice dish here. Give it a shot.

Calculations
1 lb. snap peas, washed and thoroughly dried: 191 calories, 0.9 g fat, 11.8 g fiber, 12.7 g protein, $1.99
2 tablespoons vegetable oil: 265 calories, 30 g fat, 0 g fiber, 0 g protein, $0.18
1 tablespoon dark sesame oil: 119 calories, 13.5 g fat, 0 g fiber, 0 g protein, $0.40
1 teaspoon sesame seeds, toasted if preferred: 17 calories, 1.5 g fat, 0.4 g fiber, 0.5 g protein, $0.17
TOTALS: 592 calories, 45.9 g fat, 12.2 g fiber, 13.2 g protein, $2.74
PER SERVING (TOTALS/6): 99 calories, 7.7 g fat, 2 g fiber, 2.2 g protein, $0.46

Saturday Throwback: Spend Less, Eat Healthier - The Five Most Important Things You Can Do

Every Saturday, we post a piece from the CHG archives. Today's comes from May 2009.

Should you cut coupons? How do you make a grocery budget? What is high fructose corn syrup? Is an organic cantaloupe better for you than a regular cantaloupe? Where do you find a farmer’s market?

Between the time, ethics, and effort involved, food shopping is inherently pretty complicated. Add nutrition and budget factors, and it becomes one of the most difficult regular chores anyone can undertake. Seriously, we’re not talking about vacuuming here. (No offense to all the professional vacuumers out there.)

But what if it was simpler? What if there were a few rules anyone could follow that would ease the load? What if buying inexpensive, good food was as intuitive as flipping your Hoover’s ON switch?

Look no further, my sweets.

Right here, right now (Van Hagar aside), are the five best actions you can take to accomplish those noble goals. Essentially, it’s this entire blog distilled into a handful of its most vital tenets; rules that should significantly impact the way you consider the supermarket.

RULE #1: Buy produce in-season.
Related article: Dr. Veg-love, or How I Learned to Stop Worrying and Love Seasonal Produce
Forget labels. Ignore manufacturer promises. Pay no attention to organics (for now, anyway). When you’re purchasing fruits and vegetables, the single most important step you can take is sticking to the appropriate season. Buy asparagus in early spring, peaches in late summer, and squash in fall and winter. The food will taste better, which will make you want it more. It will be substantially cheaper than buying out-of-season. And generally, it will have traveled less of a distance, easing the production’s impact on the environment.

RULE #2: Use the circular.
Related article: The Circular Game: Decoding Your Supermarket Weekly
For some, coupons are invaluable. When correctly applied, they can save billions on the food bill and fill a fridge with myriad good-for-you groceries. But I’m convinced, for the casual shopper, that adhering to the weekly circular is a more useful strategy. For one thing, it’s a less complicated process; you read the circular, you buy the food on sale. For another thing, loss leaders (the stuff on Page 1) usually offer significant savings over any coupon (or, when paired with them). Finally, you can plan your whole menu on what’s available that week. Speaking of that…

RULE #3: Make a plan.
Related article: Weekly Menu Planning for Singles, Couples, and Working People
Between a grocery list, a weekly menu, and a modest price book (though, you could even skip this part), you will have all the tools you need to both limit and optimize your food purchases. Seriously, there’s nothing like having a strategy: you waste less, buy exactly what you need, and (well, almost) never have to worry about what to eat at night. Calories are controlled, money is saved, everybody wins.

RULE #4: Cook.
Related article: Free Cooking Lessons (No, Seriously)
Granted, this is easier said than done, especially if you don’t know a sauté pan from Peter Pan. Still, it can’t be overstated: cooking at home is infinitely cheaper than eating out. We’re talking THOUSANDS of dollars a year, here. Plus, on the dietary side, you’re able to control portion size, as well as what goes into your food. Once you’re into the habit of using your kitchen, the whole endeavor becomes much easier, too. So really, it’s just a question of getting started.

RULE #5: Stock up on sales.
Related article: Pantry of the Gods
You love beans. You use them in everything, up to and including chili, curry dishes, and breakfast cereal. But you have a tendency to buy them last-minute at the bodega across the street, costing you a small fortune. STOP THE MADNESS. If you know you use an item regularly (beans, pasta, etc.), wait for sales and buy as much as you can reasonably store. Personally, I go through canned tomatoes like I go through socks, and they run about 40% less when I stock up ahead of time. Go forth and conquer.

BONUS RULE #6: Relax.
Related article: Relax, Frugal Eater: A Measured Approach to Lifestyle Changes
It’s hard enough making lasting changes in your expenditures and eat…eritures. (What? That’s a word.) Don’t sabotage yourself by going whole-hog. Allow for some leeway. Reward yourself. Relax. Have a glass of wine. It’ll make the transition much easier, and you won’t go completely tweak in the process.

And that’s it. Readers, what do you think? Did I miss something? What are your Top 5? Do tell.