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Fitness (often denoted in population genetics models) is a central idea in evolutionary theory. It can be defined either with respect to a genotype or to a phenotype in a given environment. In either case, it describes individual reproductive success and is equal to the average contribution to the gene pool of the next generation that is made by an average individual of the specified genotype or phenotype. The term "Darwinian fitness" can be used to make clear the distinction with physical fitness.[1] Where fitness is affected by differences between various alleles of a given gene, the relative frequency of those alleles will change across generations by natural selection and alleles with greater positive effect on individual fitness will become more common over time; this process is known as evolution by natural selection. Fitness does not include a measure of survival or life-span; the well known phrase Survival of the fittest should be interpreted as: "Survival of the form (phenotypic or genotypic) that will leave the most copies of itself in successive generations."

An individual's fitness is manifested through its phenotype. The phenotype is affected by the developmental environment as well as by genes, and the fitness of a given phenotype can be different in different environments. The fitnesses of different individuals with the same genotype are therefore not necessarily equal. However, since the fitness of the genotype is an averaged quantity, it will reflect the reproductive outcomes of all individuals with that genotype in a given environment or set of environments.

Inclusive fitness differs from individual fitness by including the ability of an allele in one individual to promote the survival and/or reproduction of other individuals that share that allele, in preference to individuals with a different allele. One mechanism of inclusive fitness is kin selection.

Fitness is often defined as a propensity or probability, rather than the actual number of offspring. For example, according to Maynard Smith, "Fitness is a property, not of an individual, but of a class of individuals for example homozygous for allele A at a particular locus. Thus the phrase expected number of offspring means the average number, not the number produced by some one individual. If the first human infant with a gene for levitation were struck by lightning in its pram, this would not prove the new genotype to have low fitness, but only that the particular child was unlucky." [2] Equivalently, "the fitness of the individual - having an array x of phenotypes is the probability, s(x), that the individual will be included among the group selected as parents of the next generation."[3]

There are two commonly used measures of fitness; absolute fitness and relative fitness.

Absolute fitness () of a genotype is defined as the ratio between the number of individuals with that genotype after selection to those before selection. It is calculated for a single generation and must be calculated from absolute numbers. When the absolute fitness is larger than 1, the number of individuals bearing that genotype increases; an absolute fitness smaller than 1 indicates an absolute fall in the number of individuals bearing the genotype. If the number of individuals in a population stays constant, then the average absolute fitness must be equal to 1.

Absolute fitness for a genotype can also be calculated as the product of the probability of survival multiplied by the average fecundity. Absolute fitness is used in Fisher's fundamental theorem.

Relative fitness is quantified as the average number of surviving progeny of a particular genotype compared with average number of surviving progeny of competing genotypes after a single generation, i.e. one genotype is normalized at and the fitnesses of other genotypes are measured with respect to that genotype. Relative fitness can therefore take any nonnegative value, including 0. Relative fitness is used in the standard Wright-Fisher and Moran models of population genetics.

The two concepts are related, as can be seen by dividing each by the mean fitness, which is weighted by genotype frequencies.

The British sociologist Herbert Spencer coined the phrase "survival of the fittest" (though originally, and perhaps more accurately, "survival of the best fitted")[citation needed] in his 1864 work Principles of Biology to characterise what Charles Darwin had called natural selection.

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So, you don't just want to lose weight, you want to lose the extra weight forever. Ta-ta. Sayonara. Good riddance. While losing weight does take focus and dedication, it's important to remember that losing weight isn't really a start-and-end process. Sure, you have a weight-loss goal to reach, but once you get there, you don't just stop eating right and working out. No way! You keep it up because it's a healthy lifestyle that's livable and lovableand it makes you feel great.

Despite this, when you make the transition from losing weight to maintaining weight, you have a little more wiggle room in your diet and workout plan because you don't need to create a deficit of calories anymoreyou just need to take in as many as your body needs in order to not gain or lose. (For more on how many calories you need, be sure to update your weight and goals regularly on SparkPeople.)

So whether you're just starting out on your weight-loss journey or if you've reached your goal weight, follow these top strategies to keep the weight off for good.

Get Moving and Stay Moving Being active is extremely important for keeping weight offnot to mention it has a slew of other great health benefits, including helping cholesterol ratios, reducing blood pressure, improving mood and well-being, and strengthening the heart. Be sure to get active doing something you love; whether it's dancing, walking, biking, or playing sportslife is too short to do something you don't like! Shoot for at least three days of cardiovascular exercise a week and two days of resistance training. Sessions should be at least 20 to 30 minutes each (which can even be broken up into smaller segments) with your heart rate up to 60 percent to 85 percent of its max. Not sure how to figure out your training heart rate? Check out this resource that shows you how.

Journal Multiple studies show that people who track or journal the foods they eat lose more weight and keep it off for the long haul. In fact, the National Weight Control Registry, which tracks more than 3,000 people who have lost an average of 50 pounds and kept it off successfully for five years, has found that logging foods is one way to stay on track well after they've lost the weight. In another study published in the American Journal of Preventive Medicine, those who used a food diary while dieting lost twice as much weight as those who didn't.

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A healthy diet is one that helps maintain or improve overall health.

A healthy diet provides the body with essential nutrition: fluid, adequate essential amino acids from protein,[1] essential fatty acids, vitamins, minerals, and adequate calories. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods. A healthy diet supports energy needs and provides for human nutrition without exposure to toxicity or excessive weight gain from consuming excessive amounts. Where lack of calories is not an issue, a properly balanced diet (in addition to exercise) is also thought to be important for lowering health risks, such as obesity, heart disease, type 2 diabetes, hypertension and cancer.[2]

Various nutrition guides are published by medical and governmental institutions to educate the public on what they should be eating to promote health. Nutrition facts labels are also mandatory in some countries to allow consumers to choose between foods based on the components relevant to health.

The idea of dietary therapy (using dietary choices to maintain health and improve poor health) is quite old and thus has both modern scientific forms (medical nutrition therapy) and prescientific forms (such as dietary therapy in traditional Chinese medicine).

The World Health Organization (WHO) makes the following 5 recommendations with respect to both populations and individuals:[3]

Other recommendations include:

The American Heart Association, World Cancer Research Fund, and American Institute for Cancer Research recommends a diet that consists mostly of unprocessed plant foods, with emphasis a wide range of whole grains, legumes, and non-starchy vegetables and fruits. This healthy diet is replete with a wide range of various non-starchy vegetables and fruits, that provide different colors including red, green, yellow, white, purple, and orange. They note that tomato cooked with oil, allium vegetables like garlic, and cruciferous vegetables like cauliflower, provide some protection against cancer. This healthy diet is low in energy density, which may protect against weight gain and associated diseases. Finally, limiting consumption of sugary drinks, limiting energy rich foods, including fast foods and red meat, and avoiding processed meats improves health and longevity. Overall, researchers and medical policy conclude that this healthy diet can reduce the risk of chronic disease and cancer.[5][6]

The Nutrition Source of Harvard School of Public Health makes the following 10 recommendations for a healthy diet:[7]

Other than nutrition, the guide recommends frequent physical exercise and maintaining a healthy body weight.[7]

In addition to dietary recommendations for the general population, there are many specific diets that have primarily been developed to promote better health in specific population groups, such as people with high blood pressure (as in low sodium diets or the more specific DASH diet), or people who are overweight or obese (in weight control diets). However, some of them may have more or less evidence for beneficial effects in normal people as well.

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Our May 2015 Perfect Health Retreat has just concluded. It was a rousing success: we had a great time, the program was better than ever, and we appear to have had excellent health outcomes.

But, thanks to a busy winter, I have barely begun to blog about the October 2014 retreat. I have many testimonials to share from October. One of them came from a celebrity guest: low-carb podcaster and author Jimmy Moore.

Jimmy and I first met in person at the first PaleoFX (in 2011). There we had a long conversation about starches, and I encouraged him to try them. He seemed open to the idea and we agreed that he would do a PHD trial at some future time.

The years passed and we never did the trial, but at AHS 2014 we continued our conversation. Jimmy was more committed to a low-carb (now ketogenic) approach than ever, and I was more persuaded than ever (in part due to my friend Seth Roberts death; Ill blog about that soon) that such a diet risked an early death from cardiovascular disease. I again encouraged Jimmy to try PHD and see if he felt better on it. Jimmy said that he didnt feel he could give PHD a fair test on his own, because he didnt fully understand it.

If you meet a man dying of thirst, you have an obligation to lead him to water; even if he has an irrational aversion to water, and you know he is unlikely to drink. Still, if you refuse to show him the water, you share the guilt for his suffering. If you show him the water and he refuses to drink, his suffering is his fault alone. In the same way, I felt an obligation to show Jimmy the way to a healthier diet, even if I knew it was unlikely he would drink from that pool. We werent quite sold out, so I invited Jimmy to do the PHD experiment for one week at our retreat. Jimmy and his wife Christine accepted the invitation.

On the final day of the retreat, Jimmy generously recorded a video testimonial for us. After seeing the final edited video in January, Jimmy signed an authorization for us to use it. Here is the video:

For those who dont like to watch videos, here are some quotes:

For those who are wondering, there was no quid pro quo between us. Jimmy had no obligation to give us a testimonial, and Im grateful for his enthusiastic endorsement of the retreat.

Although they enjoyed their week at the retreat, it didnt change their minds about their own diets. Jimmy and Christine told me when they left the retreat that it was clear PHD was bringing health benefits to many people, but they themselves, and many of their readers, were different and needed a lower-carb diet to be healthy.

Their conviction that eating moderate levels of carbs would harm their health came out in a blog post Jimmy published on May 2, the first day of our May 2015 retreat. Paul Jaminets Perfect Health Retreat: The Good, The Bad, The Ugly is a discussion of my thoughts of the good, the bad, and the ugly about what this event was like for us.

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You know the drill when it comes to losing weight: take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans don't work as promised. If you're trying to drop a few pounds fast, these expert tips will make it easy for you to lose the weight quickly.

1. Write down what you eat for one week and you will lose weight. Studies found that people who keep food diaries wind up eating about 15 percent less food than those who dont. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat. Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss.

2. Add 10 percent to the amount of daily calories you think youre eating. If you think youre consuming 1,700 calories a day and dont understand why youre not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate. Adjust your eating habits accordingly.

3. Get an online weight loss buddy to lose more weight. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.

4. Get a mantra. Youve heard of a self-fulfilling prophecy? If you keep focusing on things you cant do, like resisting junk food or getting out the door for a daily walk, chances are you wont do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. I can lose weight. I will get out for my walk today. I know I can resist the pastry cart after dinner. Repeat these phrases and before too long, they will become true for you.

5. After breakfast, stick to water. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. Thats nearly 90,000 calories a yearor 25 pounds! And research shows that despite the calories, sugary drinks dont trigger a sense of fullness the way that food does.

6. Eat three fewer bites of your meal, one less treat a day, or one less glass of orange juice. Doing any of these can save you about 100 calories a day, and that alone is enough to prevent you from gaining the two pounds most people mindlessly pack on each year.

7. Watch one less hour of TV. A study of 76 undergraduate students found the more they watched television, the more often they ate and the more they ate overall. Sacrifice one program (theres probably one you dont really want to watch anyway) and go for a walk instead.

8. Wash something thoroughly once a week. Whether thats a floor, a couple of windows, the shower stall, bathroom tile, or your car, a 150-pound person will burn about four calories for every minute spent cleaning. Scrub for 30 minutes and you could work off approximately 120 calories, the same number in a half-cup of vanilla frozen yogurt.

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The Therapeutic Lifestyle Change Diet certainly isn't a fad diet - it's endorsed by the National Institutes of Health. U.S. News says the diet is heart healthy, since it was designed to lower cholesterol levels. But will the low-fat, low-calorie, low-cholesterol, eating plan help you lose weight? Research suggests that it will, though that's not it's primary goal. Score: 3.0 istockphoto

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What's on the list of foods to avoid and items to chow down on? It's relatively simple: Eating less sugar, meats and cheeses and consuming more fruits and vegetables were shown to help long-term weight loss.

"With more than one-third of all Americans considered obese, it's clear that standard behavioral obesity treatment is producing poor long-term results," lead investigator Bethany Barone Gibbs, assistant professor at the University of Pittsburgh's department of health and physical activity, said in the university press release. "We found that some important behaviors differ for long-term versus short-term weight control among women in their 50s and 60s, who are already at higher risk for weight gain."

Traditionally, women are told to watch their calorie intake to lose weight, which may not be sustainable for long periods of time. Because post-menopausal women have a natural energy expenditure decline, it's even harder for them to lose and maintain weight.

"Not only does motivation decrease after you start losing weight, there are physiological changes, including a decreased resting metabolic rate," Gibbs said in the news release. "Appetite-related hormones increase. Researchers studying the brain are now finding that you have enhanced rewards and increased motivation to eat when you've lost weight."

Investigators looked at 481 obese and overweight post-menopausal women who had a waist size of more than 31.5 inches. Some of the group was instructed to join a lifestyle change group, which met regularly with nutritionists, exercise physiologists and psychologists. They were instructed to reduce total, saturated and trans fat along with cholesterol from meat, dairy, fats, oils, baked goods, and snacks; reduce energy intake and increase foods high in soluble fiber. Eating fruits, vegetables, whole grains and items high in plant stanols/sterols known to lower cholesterol and omega-3 fatty acids like fish were also encouraged. Exercise toward the minimum goal of 150 minutes of moderate-intensity physical exercise a week was slowly introduced. If the participant wanted to, they were given tips on how to increase their exercise to up to 240 minutes per week.

The others were given the option of attending a health education group in which healthcare professionals educated the subjects on women's health, with no specific attention towards weight loss.

Weight was recorded at six months and 48 months. On average, the women in the lifestyle change group lost 8 pounds over the four years. In comparison, the women in the health education group lost only half a pound. However, 57 percent of the intervention participants and 29 percent of controls had maintained at least a five-pound weight loss.

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Kent Holtorf, MD is a California-based expert on hormonal medicine. Kent Holtorf, MD

Updated December 16, 2014.

Written or reviewed by a board-certified physician. See About.com's Medical Review Board.

Dr. Holtorf has been working with a number of his patients -- many of whom have an underactive thyroid -- who have found it difficult or seemingly impossible to lose weight.

What he discovered is that while there are many factors involved in the inability to lose weight, almost all the overweight and obese patients he treats have demonstrable metabolic and endocrinological dysfunctions that are major contributors to the weight challenges of these patients. In particular, Dr. Holtorf has, based on some of the latest research, focused on evaluating two key hormones -- leptin and reverse T3 (rT3)-- and treating any identified irregularities to help his patients lose weight.

I'm pleased to be able to bring you this interview with Dr. Kent Holtorf, discussing his approaches to help thyroid patients achieve long-term weight loss.

Mary Shomon: You have said that you feel that two key hormones -- leptin and reverse T3 -- are playing a key role in regulating weight and metabolism. Can you tell us a bit about leptin, first, and what it has to do with weight loss challenges?

Kent Holtorf, MD: The hormone leptin has been found to be a major regulator of body weight and metabolism.

Leptin is secreted by fat cells and the levels of leptin increase with the accumulation of fat. The increased leptin secretion that occurs with increased weight normally feeds-back to the hypothalamus as a signal that there are adequate energy (fat) stores. This stimulates the body to burn fat rather than continue to store excess fat, and stimulates thyroid releasing hormone (TRH) to increase thyroid stimulating hormone (TSH) and thyroid production.

Studies are finding, however, that the majority of overweight individuals who are having difficulty losing weight have varying degrees of leptin resistance, where leptin has a diminished ability to affect the hypothalamus and regulate metabolism. This leptin resistance results in the hypothalamus sensing starvation, so multiple mechanisms are activated to increase fat stores, as the body tries to reverse the perceived state of starvation.

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Long-Term Weight-Loss for Thyroid Patients

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Kent Holtorf, MD is a California-based expert on hormonal medicine. Kent Holtorf, MD

Updated December 16, 2014.

Written or reviewed by a board-certified physician. See About.com's Medical Review Board.

Kent Holtorf, MD: We try and investigate and treat as many dysfunctions and suboptimal metabolic conditions that we can. We have had success with a large range of individuals, from those who need to lose a few pounds to those who are over a hundred or more pounds overweight.

The most satisfying are the people who lose 50 to 100 pounds or more. It totally changes their lives.

We are also seeing more patients who come in after gastric bypass those who either didnt lose weight or have gained much or all of their weight back. Most have low tissue thyroid levels as well as significant leptin resistance. They can also have a growth hormone deficiency as well.

We had one person who was eating 800 calories a day after having gastric bypass and she was still gaining weight. Nobody believed that was all she was eating until they put her in the hospital and monitored her food intake. They insisted her thyroid was fine, as she had a normal TSH, T4 and T3. When we checked her reverse T3, however, and it was over 800 and her leptin was 75. We checked her metabolic rate and it was 45% below normal. Dieting alone would, of course, never work with such a patient.

Also, toxins such as biphenyl-A can block the thyroid receptors everywhere in the body except for the pituitary, which has different receptors.

So due to the ubiquitous nature of these toxins, I believe that everyone has a relative deficiency of thyroid activity that is not detected by the TSH. People blame food intake and lack of exercise for the obesity problem in this country, but I think a major problem is the thyroid-disrupting toxins, as well as stress.

Additionally, dieting is shown to not only reduce the T4-to-T3 conversion and increase reverse T3, but it is also shown to reduce the numbers of peripheral thyroid receptors -- but again, not in the pituitary -- so the same amount of thyroid has less of an effect, but the TSH is unchanged. This exemplifies the importance of clinical and target tissue assessment in the determination of overall thyroid activity in an individual. Also, women have fewer thyroid receptors than men, making them more sensitive to small decreases in serum levels of thyroid hormones.

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Alkaline diet (also known as the alkaline ash diet, alkaline acid diet, acid ash diet, and the acid alkaline diet) describes a group of loosely related diets based on the belief that certain foods can affect the acidity and pH of bodily fluids, including the urine or blood, and can therefore be used to treat or prevent diseases. Due to the lack of human studies supporting any benefits of this diet, it is generally not recommended by dieticians and other health professionals.[1]

The relationship between diet and acid-base homeostasis, or the regulation of the acid-base status of the body, has been studied for decades, though the medical applications of this hypothesis have largely focused on changing the acidity of urine. Traditionally, this diet has advocated for avoiding meat, poultry, cheese, and grains in order to make the urine more alkaline (higher pH), changing the environment of the urine to prevent recurrent urinary tract infections (UTIs) and kidney stones (nephrolithiasis). However, difficulties in effectively predicting the effects of this diet have led to medications, rather than diet modification, as the preferred method of changing urine pH. The "acid-ash" hypothesis has been considered a risk factor for osteoporosis by various scientific publications, though more recently, the available weight of scientific evidence does not support this hypothesis.

The term "alkaline diet" has also been used by alternative medicine practitioners, with the proposal that such diets treat or prevent cancer, heart disease, low energy levels as well as other illnesses. These claims are not supported by medical evidence and make incorrect assumptions about how alkaline diets function that are contrary to modern understanding of human physiology.

According to the traditional hypothesis underlying this diet, acid ash is produced by meat, poultry, cheese, fish, eggs, and grains. Alkaline ash is produced by fruits and vegetables, except cranberries, prunes and plums. Since the acid or alkaline ash designation is based on the residue left on combustion rather than the acidity of the food, foods such as citrus fruits that are generally considered acidic are actually considered alkaline producing in this diet.[2]

It has been suggested that diets high in "acid ash" (acid producing) elements will cause the body to try to buffer (or counteract) any additional acid load in the body by breaking down bone, leading to weaker bones and increased risk for osteoporosis. Conversely, "alkaline ash" (alkaline producing) elements will hypothetically decrease the risk of osteoporosis. This hypothesis has been advanced in a position statement of the American Dietetic Association,[2] in a publication of the U.S. National Academy of Sciences,[3] as well as other scientific publications,[4] which have stated foods high in potassium and magnesium such as fruits and vegetables may decrease the risk of osteoporosis through increased alkaline ash production. This acceptance of the acid-ash hypothesis as a major modifiable risk factor of osteoporosis by these publications, however, was largely made without significant critical review by high quality systematic analysis.[5]

Recent systematic reviews have been published which have methodically analyzed the weight of available scientific evidence, and have found no significant evidence to support the acid-ash hypothesis in regards to prevention of osteoporosis. A meta-analysis of studies on the effect of dietary phosphate intake contradicted the expected results under the acid-ash hypothesis with respect to calcium in the urine and bone metabolism. This result suggests use of this diet to prevent calcium loss from bone is not justified.[5] Other meta-analyses which have investigated the effect of total dietary acid intake have also found no evidence that acid intake increases the risk for osteoporosis as would be expected under the acid-ash hypothesis.[4][6] A review looked at the effects of dairy product intake, which have been hypothesized to increase the acid load of the body through phosphate and protein components. This review found no significant evidence suggesting dairy product intake causes acidosis or increases risk for osteoporosis.[7]

It has also been speculated that this diet may have an effect on muscle wasting, growth hormone metabolism or back pain, though there is no conclusive evidence to confirm these hypotheses.[8][9][10] Given an aging population, the effects of an alkaline diet on public health may be worth considering, though there is little scientific evidence in this area.[10]

Alternative medicine practitioners who have promoted the alkaline diet have advocated its use in the treatment of various medical conditions including cancer.[11] These claims have been mainly promoted on websites, magazines, direct mail, and books, and have been mainly directed at a lay audience.[4] While it has been proposed that this diet can help increase energy, lose weight, and treat cancer and heart disease, there is no evidence to support any of these claims.[12] This version of the diet, in addition to avoiding meats and other proteins, also advocates avoiding processed foods, white sugar, white flour, and caffeine,[9] and can involve specific exercise and nutritional supplement regimens as well.[13]

Advocates for alternative uses of an alkaline diet propose that since the normal pH of the blood is slightly alkaline, the goal of diet should be to mirror this by eating a diet that is alkaline producing as well. These advocates propose that diets high in acid-producing elements will generally lead the body to become acidic, which can foster disease.[9][12] This proposed mechanism, in which the diet can significantly change the acidity of the blood, goes against "everything we know about the chemistry of the human body" and has been called a "myth" in a statement by the American Institute for Cancer Research.[14] Unlike the pH level in the urine, a selectively alkaline diet has not been shown to elicit a sustained change in blood pH levels, nor to provide the clinical benefits claimed by its proponents. Because of the body's natural regulatory mechanisms, which do not require a special diet to work, eating an alkaline diet just can, at most, change the blood pH minimally and transiently.[1][9][12][14]

A similar proposal by those advocating this diet suggests that cancer grows in an acidic environment, and that a proper alkaline diet can change the environment of the body to treat cancer. This proposal ignores the fact that while cancer tissue does grow in acidic environment, it is the cancer that creates the acidity. The rapid growth of cancer cells creates the acidic environment; the acidic environment does not create cancer.[11] The proposal also neglects to recognize that it is "virtually impossible" to create a less acidic environment in the body.[14] "Extreme" dietary plans such as this diet have more risks than benefits for patients with cancer.[11]

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Welcome to Rhead Pottery a website dedicated to the prodigious work of Charlotte Rhead, her father Frederick Rhead, and some other members of their family. I have been collecting (and trading in) Charlotte Rhead items for many years now, and believe that her work is still relatively unappreciated.

This website is intended to be a resource for people interested in researching items of Rhead pottery that they already own (or wish to own), as well as providing historical information on the family themselves.

There are already one or two websites dedicated to Charlotte Rhead and her work, however I havent (yet) found one that covers her whole career, as well as that of her family, which is why I decided to start this one. Links to the other relevant sites are provided on the Further Reading page.

I shall be submitting a blog from time to time, based on my own trading experiences, sharing new finds, and looking at recent sales of Rhead items worldwide, as well as hopefully provoking discussion amongst like-minded enthusiasts.

Finally, I have some Rhead items for sale on my separate e-commercewebsite.

Feel free to get involved either bycontactingme directly, requesting a valuation, liking the site on Facebook, following me on Twitter, or commenting on theblogposts. Your photographic (or written) contributions are more than welcome!

Peter

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