Crossing the starting line may be an act of courage, but crossing the finish line is an act of faith. Faith is what kepes us going when nothing else will. Faith is the emotion that will give you victory over your past, the demons in your soul, & all of those voices that tell you what you can & cannot do & can & cannot be. ~ John Bingham
Month: March 2024
A World for Love ~ A Poem by John Clare
A World for Love
John Clare
Oh, the world is all too rude for thee, with much ado and care;
Oh, this world is but a rude world, and hurts a thing so fair;
Was there a nook in which the world had never been to sear,
That place would prove a paradise when thou and Love were near.
And there to pluck the blackberry, and there to reach the sloe,
How joyously and happily would Love thy partner go;
Then rest when weary on a bank, where not a grassy blade
Had eer been bent by Trouble’s feet, and Love thy pillow made.
For Summer would be ever green, though sloes were in their prime,
And Winter smile his frowns to Spring, in beauty’s happy clime;
And months would come, and months would go, and all in sunny mood,
And everything inspired by thee grow beautifully good.
And there to make a cot unknown to any care and pain,
And there to shut the door alone on singing wind and rain–
Far, far away from all the world, more rude than rain or wind,
Oh, who could wish a sweeter home, or better place to find?
Than thus to love and live with thee, thou beautiful delight!
Than thus to live and love with thee the summer day and night!
The Earth itself, where thou hadst rest, would surely smile to see
Herself grow Eden once again, possest of Love and thee
Get Healthy: Maintaining Strength as You Age
Maintaining strength as one ages is a multifaceted process that involves a combination of physical activity, nutrition, mental wellness, and preventive health measures. Here are several evidence-based strategies to help retain muscle strength, bone density, and overall physical and mental health with aging:
Physical Activity
- Resistance Training: Engage in strength training exercises at least 2-3 times per week. This type of exercise is crucial for maintaining and increasing muscle mass and strength. Examples include using free weights, resistance bands, or body-weight exercises like push-ups and squats.
- Aerobic Exercise: Incorporate regular aerobic activities, such as walking, cycling, swimming, or jogging, to improve cardiovascular health and endurance, supporting overall physical fitness.
- Flexibility and Balance: Practices like yoga, Tai Chi, or simple stretching exercises help improve flexibility, reduce the risk of falls, and enhance balance.
Nutrition
- Protein Intake: Ensure adequate protein consumption to support muscle repair and growth. As people age, their protein requirements may increase. Sources include lean meats, dairy products, legumes, and nuts.
- Calcium and Vitamin D: These nutrients are vital for bone health. Calcium-rich foods include dairy products, leafy green vegetables, and fortified foods, while Vitamin D can be obtained from sunlight exposure, fatty fish, and fortified foods.
- Stay Hydrated: Adequate hydration is essential for overall health and helps maintain physical performance.
Mental Wellness
- Cognitive Activities: Engage in activities that challenge your brain, such as puzzles, reading, or learning new skills, to support cognitive function.
- Social Engagement: Maintain strong social connections and engage in community activities to support mental and emotional health.
Preventive Health Measures
- Regular Check-ups: Regular visits to healthcare professionals can help monitor health status, manage chronic conditions, and address any emerging health issues promptly.
- Sleep: Ensure sufficient, high-quality sleep, as it plays a critical role in physical recovery and mental health.
- Stress Management: Practice stress-reduction techniques such as meditation, deep breathing exercises, or mindfulness to enhance overall wellbeing.
Lifestyle
- Avoid Smoking and Limit Alcohol: These substances can negatively impact health and fitness, particularly as one ages.
- Healthy Weight Management: Strive to maintain a healthy weight through a balanced diet and regular physical activity to reduce the burden on muscles and joints.
It’s important to note that individual needs and abilities vary, especially with age. Starting any new exercise regimen or making significant changes to your diet should be done under the guidance of a healthcare professional, particularly for those with existing health conditions or those who have been inactive. Tailoring activities and dietary choices to individual capabilities, preferences, and health status can help maximize the benefits of these strategies for strength and health retention with aging.
Source: Health Expert, conversation on maintaining strength with aging, February 27, 2024
Today’s Joke:
Joe: “Our friend Bill went to his psychiatrist. Bill told her he thinks he has a strawberry growing out of his head.”
Pete: “What did Bill’s psychiatrist say?”
Joe: “She said, “Put some cream on it.”
Episode 12: Daughter and Dad Podcast
Enjoy the fun my daughter, Pru, and I have when we hang out online!
Today’s Thought:
Change isn’t easy… changing the way you live means changing what you believe about life. That’s hard… When we make our own misery, we sometimes cling to it even when we want so bad to change because the misery is something we know. The misery is comfortable. ~ Dean Koontz
NOTE: I have a friend who suffers great mental anguish that is sometimes manifested in bodily ailments. He continuously looks for conflict. He doesn’t reason that are other possible paths than conflict. No, he charges right ahead as if he were a bull and whoever is in authority is waving a red cape at him. I’ve talked to him about changing. He tells me this is who he is. So I step to the sidelines and watch him suffer knowing there is nothing I can do. If he changed the way he viewed the world and authority, he’d be a happier, more peaceful man. It takes an awake person to realize that what they’re doing isn’t working. It takes a courageous person to say, “I’ve got to change.” Here’s to awake and courageous people – Cheers!
It’s Time to Exercise Your Brain – Take the Anagram Challenge
Today’s mind sharpening anagram is a two or three word phrase. Can you unscramble the anagram to discover the two or three word phrase? It’s time to exercise your brain!
Today’s Anagram:
Today’s Inspiring Quote: You Are Stronger Than You Realize
For you do not yet know the strengths of your hearts, and you cannot foresee what each may meet on the road. ~ J. R. R. Tolkien
Come My Celia: A Poem by Ben Johnson
Come My Celia
Ben Johnson
Come, my Celia, let us prove
While we may, the sports of love;
Time will not be ours forever;
He at length our good will sever.
Spend not then his gifts in vain.
Suns that set may rise again;
But if once we lose this light,
‘Tis with us perpetual night.
Why should we defer our joys?
Fame and rumor are but toys.
Cannot we delude the eyes
Of a few poor household spies,
Or his easier ears beguile,
So removed by our wile?
‘Tis no sin love’s fruit to steal;
But the sweet theft to reveal.
To be taken, to be seen,
These have crimes accounted been.
Get Healthy: Which is a Higher Quality Protein: Wild Caught Salmon or Beef?
When comparing the quality of protein between wild-caught salmon and beef, both sources provide high-quality protein containing all essential amino acids necessary for the human body. However, the nutritional value and health benefits associated with these proteins can differ significantly, leading to preferences based on dietary goals, health considerations, and environmental impact.
Wild-Caught Salmon:
- Protein Quality: High-quality protein, but what sets salmon apart is its lower saturated fat content compared to beef and its high content of omega-3 fatty acids, which are beneficial for heart health, brain function, and inflammation reduction.
- Additional Nutrients: Salmon is also rich in vitamins D and B12, selenium, and antioxidants. The omega-3 fatty acids (EPA and DHA) in salmon are particularly beneficial for cardiovascular health and cognitive functions.
Beef:
- Protein Quality: Beef also provides high-quality protein with a slightly higher content of some amino acids than salmon. It’s particularly rich in vitamin B12, zinc, selenium, and iron (especially heme iron, which is more easily absorbed by the body than the non-heme iron found in plant foods).
- Health Considerations: Beef tends to be higher in saturated fats, which can be a concern for individuals with heart disease or those managing cholesterol levels. The type of beef (grass-fed versus grain-fed) can also affect its fatty acid profile, with grass-fed beef being leaner and higher in certain nutrients, including omega-3 fatty acids, though in smaller amounts compared to salmon.
Conclusion: If your primary concern is the quality of protein in terms of health benefits, including heart health and nutrient intake, wild-caught salmon is generally considered a better option due to its high omega-3 content and lower saturated fat. However, beef is also a nutritious option that provides essential nutrients not as readily available in fish, such as higher levels of iron and zinc. The choice between them can also be influenced by environmental, ethical, and dietary considerations. Including a variety of protein sources in your diet is often the best way to ensure you’re getting a broad range of nutrients.
