Rabbit! Rabbit! Welcome to October

Beatrix Potter’s Garden: Inspiration for her Books

When Benjamin Bunny sneaks into Mr. McGregor’s garden at the first of October, he’s sure to find Marigold and Cosmos flowers planted abundantly. These fall colors set the scene for the changing season, even if our Arkansas temperatures still feel like summer time. We’ve been averaging about 11 degrees F above our normal high. At least the marigolds, symbols of creativity, passion, and optimism, are reminding this sweaty bunny cooler days are not far off. The cosmos, a symbol of peace, tranquility, and harmony, will be lovely in a bouquet when I have my first sweater day.

Week 1 of October is Get Organized Week. If this rabbit ever gets organized, it’ll be the end of the world as we know it. Week 2 is Fire Prevention and Pet Peeve Week. As the sun sets earlier, some folks begin to burn candles. Let’s keep them away from flammable materials and don’t go to sleep and leave them burning. I’ve been on some spiritual retreats in which late into the night, the candles caught the stage on fire, not to mention one lingering post Thanksgiving coffee and pie session when the centerpiece burst into flames! Watch those rabbits leap into action! As I approach the “age of forgetting things,” I’m using battery candles, so I have one less thing to concern my rabbit mind.

In the same way, let your light shine before others, so that they may see your good works and give glory to your Father in heaven. ~~ Matthew 5:16

My Pet Peeve is Candy Corn. It ranks about even with Circus Peanuts. I know rabbits who dearly love these two sugar bombs, but give me dark chocolate any day. At least it has flavonoids and some passing acquaintance with “health.” These other two candies are straight sugar without even a vitamin added! Candy Corn was invented in the 1880’s, at a time when American sugar confectioners were molding liquid sugars into different agricultural shapes. At the time, our nation was distinctly rural, with half of workers employed on farms. The candy was first marketed as “Chicken Feed,” because corn wasn’t really a food most Americans considered fit for human consumption.

Vintage Candy Corn Advertisement

When World War I caused wheat shortages, Americans turned to corn flour, corn meal, and cornbread, foods which once were considered “poor folks’ food.” War became a great equalizer, in life as well as in death. Even after World War I, candy corn maintained its association with chickens. Packages of candy corn from the Goelitz Candy Company in the 1920’s displayed a rooster and the motto, “King of the Candy Corn Fields.” After the turn of the century, bunny children bought this candy in bulk for a penny and kept many a dentist in business. In the 1950’s candy corn became a Halloween staple, so much so nearly 35 million pounds are sold every year.

Jim Doran, Circus Peanut, mixed media, @10’ tall, 2010, Baltimore.

Circus Peanuts are 2023’s #1 Most Hated Halloween Candy, followed by Candy Corn at #2. Please don’t buy these for the darling bunnies who dressed up to beg at your door for a treat or a trick. Or you could keep a stash for teenagers who’re too old to be out and about, but then the upcoming “Do Something Nice Day” might be difficult for us. Remember, we rabbits form our habits from an early age, so limiting added sugar to occasional treats and giving little bunnies natural sugar is a better choice for a healthy life. My trainer used to remind me I could never out exercise a bad diet, so most of my benefits were gained in the kitchen.

I’m not sure I could drink this coffee…

International Coffee Day is October 1. As far as this bunny is concerned, every day is Coffee Day, but I do like my coffee. I take mine black at home, and barely treated up in the coffee shop. National Frappe Day is October 7. Don’t confuse the Greek Frappe with the Starbucks Frappuchino: the former is shaken and the latter is blended. Of course, we rabbits don’t need an official day to celebrate with our brew of choice. Every day is coffee day.

The first two weeks of October wrap up National Hispanic Heritage Month plus National Taco Day is October 4. The origin of the word taco comes from the Nahuatl’s “tlahco,” translating to “half, or in the middle” in English. This describes the way we fold this tasty flatbread before eating it. Tacos are made from the crop we know as corn, which was domesticated from wild teosinte grass as far back as 8,000 years ago in Mesoamerica. The maize grown in the Americas (Zea mays) wasn’t eaten fresh like sweet corn, but was allowed to dry on the stalk and then ground into flour for tortillas, corn breads and corn mush. From its origins in central Mexico, knowledge of maize production spread to all corners of North and South America. The first European settlers learned to grow maize from the Indigenous peoples already present in the New World.

Mayan Maize God Statue is a photograph by Philippe Psaila, Figure of the Mayan maize god holding ears of maize (corn). Maize was an important staple food of the Mayan civilisation, which developed around 1800BC and ended with the arrival of the Spanish in the 14th Century AD. Photographed at the National Museum of Anthropology, Mexico City.

Do Something Nice Day is October 5. Of course we bunnies shouldn’t wait until an official day to do something nice for someone, as 1 Thessalonians 5:15 reminds us:

“See that none of you repays evil for evil, but always seek to do good to one another and to all.”

If we bunnies keep acting like this, we’ll make World Smile Day, October 6, into a daily occurrence. What a concept, we bunnies acting for the common good, rather than what’s merely in our special interest. If we find life too hard to smile, remember National Depression Screening Day is October 8.

The Mad Hatter

Mad Hatter Day is October 6 because the Rabbit in Alice in Wonderland wears a hat with a 10/6 tag. Hatters were known to be a tad loopy because they used mercury in the felting process to make the top hats in fashion during the 19th century. France banned the use of this toxic substance in 1898, but until WWII took priority, mercury was used in American felt hats. Now hydrogen peroxide is used instead. As we consider workplace safety and health, don’t forget World Mental Health Day is October 10. For those bunnies who work from home, paid or unpaid, your mental health is also important. Reach out for help—don’t suffer alone—others have been where you are now. It’s never the end of your journey as long as we keep walking together.

Also happening near mid month is Earth Sciences Week from the 8th to the 14th. This is a week dedicated helping the community understand the earth sciences and to encourage all us rabbits to practice Earth stewardship. Science helps understand the interconnection of species and habitats, while faith helps us understand our place in the great scheme of all things. As Psalms 24:1 reminds us:

“The earth is the LORD’s and all that is in it,

the world, and those who live in it;”

Omelette with Butternut Squash, Spinach, and Cheese

World Egg Day is October 13. This is a day to enjoy your eggs sunny side up, scrambled, as an omelette, a quiche, or French toast. Eggs have gotten a bad rap over the years, falling out of favor because of their cholesterol levels. Of course, we also tend to eat our eggs with fried bacon, sausage, and heavily buttered toast or biscuits. Maybe we impugn the egg, when it’s their fellow travelers that bring along the excess fat and cholesterol baggage instead. Anyway, as the ancient Greeks were fond of saying, “Moderation in all things,” and “Nothing to excess.”

To be alive is the strange and wondrous miracle we forget.

Global Handwashing Day and National Mushroom Day are both celebrated on October 15. As a reminder, mushrooms from the grocery store need to be washed before you put them in a salad or cut them up to cook, just as your bunny paws should be washed before you begin to handle food in the kitchen. As we approach cooler weather, we’ll all be inside with our families and friends, as well as with our colleagues at work and our social gatherings. These aren’t well ventilated places, so we’ll need to use good handwashing techniques when we return home, so we won’t bring germs and viruses inside with us.

Bunny K9 Germ Officer

I know I sound like a bunny germ cop, but of the 40% of Americans who’ve had COVID, 1 in 5 of those are still experiencing long COVID symptoms. That’s nearly 9 million adults who’re still affected by long COVID symptoms, as well as over 380,000 children. The pandemic may be officially over, but COVID still stalks us like an ex that won’t let go. This bunny is about tired of all this, but we’ll all get through this hard time together. Sometimes we think our actions only affect us, but when we jump into the great pond of life, our splashes get not only those near to us wet, but the ripples from our entry travel far out to the distant shore.

Actions have consequences

We may not see how our actions or inactions affect others, but rest assured they do. We do well to remember The Golden Rule as Jesus taught it in Matthew 7:12–

“In everything do to others as you would have them do to you; for this is the law and the prophets.”

Unfortunately, too many little rabbits today live in fear, so they never risk doing good in case they get harmed in return. Better to do nothing, never stick your neck out or get trapped, by entering into the world. In the Golden Rule principle, if you do nothing for no one, no one will do anything for you. Our lives are communal: we live in families, neighborhoods, towns, and cities. We also have counties and countries of which we’re a part, not to mention athletic teams we cheer for and hobbies we practice with other interested folks. As the Buddhist principle of karma understands it, “What goes around, comes back around.” In other words, we get out of life what we put into it. If we want a richer, deeper, more meaningful life, we practice the activities of the heart, mind, compassion, and community to bring us into a more meaningful life. If we want a small life, we shrink within our shell.

Leave No One Behind.

World Food Day is October 16. It celebrates the Food and Agriculture Organization (FAO) aim to help the lives of people in third-world countries and rural populations, to aid countries in famine, and to contribute to their economic growth. They do this by highlighting the importance of agricultural productivity, helping countries to change their agricultural policies and implement new technology, and providing a safe and neutral space for politicians to discuss agricultural issues. The theme this year is “Water is life, water is food. Leave no one behind.”

World hunger is still a problem. An estimated 829 million people still go hungry every day, approximately 11% of the global population. There was a large increase in the number of people without food between 2019 and 2022 due to war, COVID-19, and related issues such as homelessness and poverty. The continued Russian aggression against Ukraine has diminished their once dominant sunflower oil industry and decreased their wheat production and exports. Although the USA doesn’t purchase these agricultural commodities, the nations in Africa do. With the price increases, the economic instability in multiple countries has led to multiple military coups. Because the African continent has a growing population and is  expected to surpass even the Chinese population by 2100, economic and political stability in this part of the world is important to the rest of us around the world.

Week 3 is Pastoral Care Week. Remember, your pastor takes care of the body of Christ, both within and without the church walls, all year long. On the 3rd week of October, I hope the body of Christ takes care of the pastor.

The best candy gets sold out, the least candy goes for half price.

Most of October in my rabbit hollow will be taken up with decorating for Halloween or All Hallow’s Eve as it’s known in the church. Already the front porches and bushes near my own cozy den are overwhelmed with pumpkins, straw bales, cobwebs, scarecrows, witches, ghostly sheets, and other ghoulish creatures. Some of these items will be stashed away come November and the remainder will be Thanksgiving motifs. These will soon be whisked away or trashed if they’ve been too long in the elements (this is an earth science project for you—start a compost pile with your outdoor decorations rather than put them in the trash. Your garden will thank you.)

Nights come early these days

The change of seasons always puts me in a Robert Frost mood. Some can’t resist barn attire, boots, and corduroy jeans, but I’m still wearing sandals and shorts. Still, an October Poem from 1915 by Robert Frost seems appropriate:

O hushed October morning mild,

Thy leaves have ripened to the fall;

To-morrow’s wind, if it be wild,

Should waste them all.

The crows above the forest call;

To-morrow they may form and go.

O hushed October morning mild,

Begin the hours of this day slow,

Make the day seem to us less brief.

Hearts not averse to being beguiled,

Beguile us in the way you know;

Release one leaf at break of day;

At noon release another leaf;

One from our trees, one far away;

Retard the sun with gentle mist;

Enchant the land with amethyst.

Slow, slow!

For the grapes’ sake, if they were all,

Whose leaves already are burnt with frost,

Whose clustered fruit must else be lost—

For the grapes’ sake along the wall.

Shadows on the Greenway

 

The harvest season is upon us. May yours be bountiful and the days be sunny.

Joy and Peace,

 

Cornie

 

7 Foods Developed by Native Americans | HISTORY

https://www.history.com/news/native-american-foods-crops

What is a Frappe (vs Frappuccino)? They’re NOT The Same!

https://www.homegrounds.co/what-is-a-frappe/

7 Little Known Facts About the Mad Hatter – Goodreads News & Interviews

https://www.goodreads.com/blog/show/563-7-little-known-facts-about-the-mad-hatter

Are they good or bad for my cholesterol? – Mayo Clinic

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-answers/cholesterol/faq-20058468

Long Covid Is Real. Now the Evidence Is Piling Up.

https://www.bloomberg.com/opinion/articles/2023-09-27/long-covid-is-real-now-the-evidence-is-piling-up

Countering Coups: How to Reverse Military Rule Across the Sahel | United States Institute of Peace

https://www.usip.org/publications/2023/08/countering-coups-how-reverse-military-rule-across-sahel

How Africa will become the center of the world’s urban future – Washington Post

https://www.washingtonpost.com/world/interactive/2021/africa-cities/

Who Invented Candy Corn? | HISTORY

https://www.history.com/news/candy-corn-invented

The WORST Halloween Candy & the Best | CandyStore.com

https://www.candystore.com/blogs/holidays/definitive-ranking-best-worst-halloween-candies

John Oliver: Share Your Peanuts (How Much Sugar Do You Eat Daily?)

From 2015–his humor may not be suitable for all audiences

Get More Sleep Before Your Flu Shot

Actually, we all need to get more sleep, but we really need to get our ZZ’s before cold, flu, and COVID season rolls around again. The average American adult gets only 5 hours and 30 minutes of sleep per night, rather than the 7 to 9 hours which are considered optimal. This sleep debt impacts negatively our health in many ways. Lack of sleep is a factor for obesity, diabetes, high blood pressure,

The regions with the shortest sleep duration also have the highest prevalence of obesity and other chronic conditions.

In a 2015 study of 164 healthy adults who were exposed to a dose of live culture in their nose and then had their sleep measured for a week, those who slept fewer than 5 hours a night had an almost 50% infection rate, but those who slept 7 hours or more had an 18% infection rate. The takeaway is “With just a week of reduced sleep, the body becomes immunologically weak.”

Another study in 2002 involved healthy adults who were divided into a group that got 4 hours of sleep a night and a group that got between 7.5 and 8 hours of sleep a night, both for 6 nights, before getting a standard influenza vaccine. The participants with a full night’s sleep had a robust antibody response to the vaccine whereas those with diminished sleep had less than half the antibody response of their peers.

Asleep at the Wheel: a Sure Sign of Sleep Debt

Can we “catch up on our sleep” or do we have a debt we cannot repay? The study let the participants sleep for 2 to 3 weeks afterward to recover their antibody response, but they still didn’t get it recovered. The researchers conclude “Here again, this suggests that the response to the flu shot is impaired in those with chronic sleep deprivation.”

My daddy was a physician who was a big believer in sleep. He knew how to fall asleep the instant his head hit the pillow. A sleep deprived internship likely trained him in this art. How can the rest of us maximize our bedtime hours to get the best sleep? Our good sleep habits actually begin in the daytime with some exercise and about a half hour out of doors in the daylight. This sets our inner clock or our circadian rhythm.

Tips for a Good Night’s Sleep

Keeping a regular bedtime is important, but also having a wind down time before bed helps. I’m personally fond of exciting crime shows on tv, but I switch them off at 10 pm and turn on my quiet music stations as I wind down for bedtime. I make a couple of cups of decaffeinated herb tea and check in on my hobby threads and tweets. I load the dishwasher, play a game of sudoku or solitaire, and then I’m done for the day. I check my calendar to make sure I don’t need to hurry out in the morning, and I can have a peaceful sleep knowing tomorrow is another day.

I realize some of my kitchen peeps will go to bed with worries, which will keep you awake. If you cannot solve them in your pajamas or nighties, why not get a good night’s sleep and work on them the next day while you’re dressed up and fit to kill? Those problems will look smaller in the daylight and you’ll be better able to see your solutions. My prayer when I’m in bed is simple: “I’ve done all the good I can today. I’m giving the night over to you, God. Tomorrow morning we can work on things together.”

“For truly I tell you, if you have faith the size of a mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move; and nothing will be impossible for you.” —Matthew 17:20

To sum up, this fall we’re going to have the flu come around, we’ll also have new variants of COVID arising, and some of us—the very young and the elderly—may get RSV, which isn’t novel, but is dangerous for the vulnerable. I plan on getting vaccinated for flu and COVID, but not for RSV, since I’m not in the vulnerable category. My advice is, get your sleep in the bank for several weeks beforehand. You want your immune system to have the best response to these vaccines possible.

We also may need to get our mask act back together and take it on the road again this fall. Some folks will throw caution to the wind, or listen to bad information, such as “masks don’t work, so don’t wear one.” When people see images or videos of millions of respiratory particles exhaled by talking or coughing, they may be afraid that simple masks with limited filtration efficiency (e.g., 30 to 70%) cannot really protect them from inhaling these particles.

The gold funerary mask of Agamemnon of Mycenae; this is not the mask for COVID prevention.

“However, as only few respiratory particles contain viruses and most environments are in a virus-limited regime, wearing masks can keep the number of inhaled viruses in a low-Pinf regime and can explain the observed efficacy of face masks in preventing the spread of COVID-19.” In plain speak, most of us aren’t in a high infectious environment, so wearing a mask is protective if it covers our nose and mouth. I recommend hand washing whenever you come inside your home also.

We’ve already gone through this one time, we have a T shirt, and while we’ve consigned this article of clothing to the scrap pile, we do have muscle memory. So what if those muscles are feeling a tad strained? We can do this, for we’re resilient and we want to be around to tell the next generation how we suffered like no generation before us.

My daddy claimed to walk daily seven miles up hill through the snow to his grammar school. I believed him until the day I realized he lived only two city blocks from this three story red brick building.

“Oh, but those drifts were so deep I had to take the long way around!” My daddy was a mess. We lived in the Deep South and an inch of snow was enough to close our schools for several days.

We can handle anything that comes our way with a sense of humor and the grace of God. And we’ll have great stories to tell after this! Be well my friends.

Joy, peace, and good ZZZ’s

Cornie

Sleep, immunity share a bidirectional link

https://www.healio.com/news/allergy-asthma/20230804/sleep-immunity-share-a-bidirectional-link?utm_source=selligent&utm_medium=email&utm_campaign=news

Face masks effectively limit the probability of SARS-CoV-2 transmission | Science

Face masks effectively limit the probability of SARS-CoV-2 transmission | Science

https://www.science.org/doi/10.1126/science.abg6296

1 in 3 adults don’t get enough sleep | CDC Online Newsroom | CDC https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html

100+ Sleep Statistics – Facts and Data About Sleep 2023 | Sleep Foundation

https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics

Spring Forward into Sleep Deprivation

Sunday, March 12, marked yet another “Spring Forward” moment for most of America. Welcome to Daylight Saving Time. That’s its proper name: you put your money in a bank “savings account,” but you can’t “save sunlight.” The sun shines the same amount of time, day in and day out, all year round. We merely change our clocks. We can lose clock time and gain clock time, but this time isn’t squirreled away in some hidden hole to be found later, like an acorn. No, we usually just add to our sleep debt in the spring and wait several months before we try to make up for it in the fall when we set our clocks back an hour.

Lord Fredrick Lighton: Flaming June, oil on canvas, 1895, MUSEO DE ARTE DE PONCE, Puerto Rico

As a result of this annual spring fling forward, most of America enters into a disruptive sleep pattern for at least a week or two. Folks who study this deeply and have the credentials to back them up say, “The science has evolved over the last decade to show the transition between standard time and DST is associated with adverse health consequences.”

Inquiring minds, if they’re still awake, might ask, “Why do we suffer health consequences from setting our clocks ahead a mere 60 minutes?” The human body is a finely tuned mechanism, which has evolved over many millennia. Most of those ages, we had no clocks or time keeping pieces. Even the Romans, who divided the day and night into a set number of watches, recognized the summer watches were longer than the winter ones. The Romans had the good sense never to attempt to gain an extra hour of daylight at any point in their history.

Guide to All Things Clock Works

We humans have two systems in our bodies which affect our sleep. The first is Sleep Homeostasis or our body’s desire to sleep, which begins as soon as we wake up. This is why some of us can hit the snooze button fifty eleven times before we get out of bed. Back in college, this roommate never signed up for any morning class. My dad was an early riser, going to the kitchen for coffee and the newspaper. About an hour later, he’d hear a weak squeaking from the back bedroom, “Coffee! Coffee!” He’d smile and make mother her precious potion, carrying it carefully back to their bedroom without spilling a single drop.

Pablo picasso. The Dream, 1932. Bridgeman Images

The other system is Circadian Rhythm, which almost every living thing has, is the sleep-wake pattern over the course of a 24-hour day. In humans, the light and dark cycles regulate our sleep and wakefulness, alter our body temperature, and regulate many of our metabolic responses. Adults should have a pretty consistent circadian rhythm if they practice healthy habits. Their bedtimes and wake times should remain stable if they follow a fairly regular schedule and aim for 7 to 9 hours of sleep every night. Adults likely get sleepy well before midnight, as melatonin releases into their bodies. As adults, we reach our most tired phases of the day from 2 to 4 a.m. and 1 to 3 p.m.

Older adults may notice their circadian rhythm changes with age, as they begin to go to bed earlier than they used to and wake in the wee hours of the morning. In general, this is a normal part of aging. Babies, on the other hand, have to be trained to get their circadian rhythms in sync with the adults in their families. Newborns don’t develop a circadian rhythm until they are a few months old. This can cause their sleeping patterns to be erratic in the first days, weeks, and months of their lives. After about three months, they begin to release melatonin. Cortisol begins to develop from two to nine months of age. Children need 9 to 10 hours of sleep each night.

Vincent Van Gogh: Woman Sleeping near a Fire,
Oil on canvas, 1889, Private collection

Teens also need as much sleep as children, but due to “sleep phase delay,” most of them don’t get tired until about 10 pm, when their melatonin begins to rise. To get 10 hours of sleep, they’d wake up at 8 am. This would put them late for school in most places. No wonder our teens are sleepy in class. This doesn’t help them learn at the top of their abilities.

Some causes of poor sleep habits:

  1. Not having a regular sleep schedule
  2. Watching screens too close to bedtime
  3. Not having a comfortable sleeping space
  4. Shift work with changing hours
  5. Medications
  6. Eating too close to bedtime
  7. Too much caffeine or alcohol during the night
  8. Sleeping in a room with too much light
Marvin needs More Sleep & a Better Attitude

In the “Hitchhikers Guide to the Galaxy,” Marvin is a prototype robot with Genuine People Personality (GPP) software. This gives him sentience, the ability to feel emotions and develop a personality. You may recognize him as the chronically depressed mega brain robot, since he’s always given menial tasks below his abilities. Poor Marvin, he seems to have the robot version of brain fog caused by too little sleep.

“How I Hate the Night,” also known as “Marvin’s Lullaby,” sounds like it’s written by our contemporary friend, the Chat GPT:

Now the world has gone to bed,
Darkness won’t engulf my head,
I can see by infra-red,
How I hate the night,
Now I lay me down to sleep,
Try to count electric sheep,
Sweet dream wishes you can keep,
How I hate the night.

@Fruler Art, Zurich

The good news for us humans is we can reset our circadian rhythm and keep our body clocks in synchronous mode to the natural rhythm of the light. Some actions to help:

• Spend 20 minutes outside in the morning early and in the afternoon also.
• Try to adhere to a routine each day.
• Spend time outdoors when it’s light to boost your wakefulness.
• Get enough daily exercise — 20 or more minutes of aerobic exercise is generally recommended.
• Sleep in an environment that promotes rest with proper lighting, a comfortable temperature, and a supportive mattress.
• Avoid alcohol, caffeine, and nicotine in the evenings.
• Power down your screens well before bedtime and try engaging in an activity such as reading a book or meditating.
• Don’t nap late in the afternoon or evening.

Scripture even has words of wisdom about good sleep hygiene, as found in Sirach 31:20—

Healthy sleep depends on moderate eating;
he rises early, and feels fit.
The distress of sleeplessness and of nausea
and colic are with the glutton.

While we won’t secede in a pique from the nation over this annoying annual event that causes a 6% spike in fatal car accidents, 8% more strokes, 11% more depressive episodes, 24% higher risk of heart attacks, and 3% more digestive and immune related diseases, we should be aware this changing of the clocks is a time when our bodies are not in sync with the great rhythms of nature. As Psalms 127:1-2 reminds us,

Unless the LORD builds the house,
those who build it labor in vain.
Unless the LORD guards the city,
the guard keeps watch in vain.
It is in vain that you rise up early
and go late to rest,
eating the bread of anxious toil;
for he gives sleep to his beloved.

If you’re reading this at work on Monday, you may be participating in the tradition of “Cyber Loafing,” a practice common on Sleepy Monday, in which employees surf the internet aimlessly because their minds aren’t able to concentrate on actual work. Not to worry however, this feeling should pass in about six weeks. In the meantime, if your boss has any brain cells left, perhaps they could calculate the lost productivity and compare it to the presumed savings of fossil fuels, the original reason for Daylight Saving Time during World War I.

For these reasons, the American Medical Association and the American Academy of Sleep Medicine both recommend the country forget Daylight Saving Time and remain on Standard Time all year long. The Navajo Nation and Arizona are always on standard time, even when all the states around the are flipping back and forth. The people living on the western edge of a time zone, who get light later in the morning and later in the evening, already get less sleep than those who live on the eastern edge of a time zone. As a result, they have higher rates of obesity, diabetes, heart disease and breast cancer. The studies attribute these problems to chronic sleep deprivation and misaligned circadian rhythms.

A financial cost for the biannual switch is hard to pin down, but a study by Chmura Economics & Analytics from 2016 estimated that Daylight Saving Time costs the U.S. more than $430 million a year.

Should the US Senate bill which passed with such fanfare last year to put our nation on permanent Daylight Saving Time ever wander over to the House for ratification, we can only hope the president vetoes it. The last time (under Nixon) permanent daylight saving time was instituted, it got recalled due to its colossal failure. But historic memories are short and politicians have people to please. Evidently none of their staff know how to ask Mr. Google a question, or their bosses don’t like the answer they got and went with their own plan instead.

I’m going to take advil and drink more calm tea. Maybe I’ll be able to sleep and wake up at a reasonable hour tomorrow morning. At least I have all the clocks changed to the new time. I need a clock robot to do this work for me. Maybe Marvin is looking for a new position. Indeed.

Joy, peace, and much caffeine,

Cornie

Marvin | Hitchhikers | Fandom
https://hitchhikers.fandom.com/wiki/Marvin

Daylight Saving Time and Your Health | Northwestern Medicine
https://www.nm.org/healthbeat/healthy-tips/daylight-savings-time-your-health

Circadian Rhythm: What It Is, How it Works, and More
https://www.healthline.com/health/healthy-sleep/circadian-rhythm

Try This Neuroscientist’s Top Tip for a Good Night’s Sleep |
https://www.vogue.com/article/neuroscientist-top-tip-for-a-good-nights-sleep

Daylight Saving Time Pros and Cons – Top Advantages and Disadvantages
https://www.procon.org/headlines/top-3-pros-and-cons-of-daylight-saving-time/

Changing Clocks to Daylight Saving Time Is Bad for Your Health – Scientific American https://theconversation.com/springing-forward-into-daylight-saving-time-is-a-step-back-for-health-a-neurologist-explains-the-medical-evidence-and-why-this-shift-is-worse-than-the-fall-time-change-197343

Cooking Up Cookies and Trouble

The Lord loves a cheerful giver…

This Saturday passed without my seeing the sun once again. No, I haven’t taken to sleeping all day and being up all night like some vampire of the dark. Instead, our neck of the woods, which has suffered from a drought, is now getting all our past due moisture in one fell swoop.

1930’s Vamp with Vampire Noodling on Neck

We did see about 2 inches of rain in October, 1.78 in November, and an extra 1 inch in the first 10 days of December. Today we got another inch in the thunderstorm that rolled through. What’s a gal to do? I used most of my morning to drink coffee and winnow down my disregarded emails from my month long vacation out west. I didn’t read them, but just deleted all that were over a month old. I’m retired, so if anything’s truly important, I know folks will get back to me. Then I gave myself a well deserved pedicure.

Half Caffeine Coffee and Rain

I needed this selfcare, for my life has been chaotic of late. When I get stressed, I get the premonitions of an oncoming seizure. I see floating across my eyes colored designs which look like cut paper snowflakes, doilies, or geometric shapes. I can either pay attention to this early warning system known as an aura, or I can power through and do the things others think I should be doing.

A seizure disorder is one of those hidden conditions which we often can control with major lifestyle changes and proper medication. I may want to be someplace for my own enjoyment and to support and encourage others, but sometimes I’m not able to do that. I regret this, but a lifetime of stressful situations has lowered my seizure threshold. If I start having seizures again, I lose my driving privileges. I’m not ready to give up my independence yet.

Ragged Omelette: a metaphor for my day

Perhaps the slow patter of the rain was good for my soul and my body. I decided the couch and quiet Christmas music would help heal my stress. About 2 pm I began to feel hungry. My technique was off, but my appetite wasn’t. Andouille sausage, spinach, and sharp cheddar cheese with rosemary garlic seasoning made a great, if ragged omelette. Once I was no longer hungry, I could get into other kitchen trouble.

Stress always sends me straight to the chocolate aisle. I have one cabinet shelf dedicated to chocolate, which I usually buy when it’s on sale. Good chocolate is even better when you don’t pay full price for it. I like to chop it up and use it in recipes, as well as eating it as a treat. I knew I was getting bad off when I put the big bag of fun size variety M&M’s in my cart. If the apocalypse comes, I have the chocolate!

M&M’s Variety Packs

This afternoon, as the rain dripped down my windows, I turned my back on the gloom outside. In my brightly lit kitchen—I have enough light now to land Air Force One, but not enough distance—I set my oven to 350F to preheat. Mr. Oven and I would cook up some trouble this afternoon.

I modified a recipe from the Joy of Cooking for a Nutty Sugar Cookie, but I switched out half of the flours and half the sugar. This recipe makes 13 very large cookies. It can also make 6 dozen (72) small cookies, if dropped from a tablespoon.

Plate of Giant Christmas Sugar Cookies

Here are the directions for the Giant Christmas Sugar Cookie:

Whisk together the following flours into a large bowl:
1/2 cup each of oatmeal, quinoa, and whole wheat flours, plus 1 cup all purpose white flour.
Add the ¼ tsp salt and ½ tsp baking soda to the sifter too.

In a separate bowl, beat together 2 sticks of melted butter and
1 cup of coconut sugar (brown sugar) plus
1 cup Splenda.

Add into the sugar mix 2 large eggs, 1 Tbs vanilla, and then stir the dry and wet mixtures together.

Stir in 85 grams of plain M & M’s. (64 grams carbs)

Roll out on flour dusted parchment till 1/4 inch thick. Use large jar lid to cut out disks. Recombine scraps to make new slab and repeat. (Wide mouth mason jar lid)

Cook on flat greased cookie sheet for 13 to 15 minutes. Bake till golden brown.

Cool on sheet for 2 minutes, then remove to wire rack till completely cool.

Know your ingredients:

Inquiring minds may ask, “Why bother with the complicated flours? Shouldn’t I just go with 100% all purpose white flour?” My short answer is “No.”

The long reason is the other three flours have more protein and a lower glycemic index than the white flour. By substituting the other flours, we cut 28 grams of carbs from the flours. We also gain 10 more grams of fiber in the recipe, plus 6 additional grams of protein. Spread over multiple cookies, this is negligible amounts, but when we get to the main offender, sugar, we’ll really see a difference. I was out of my almond flour, which I prefer both for its nutty flavor and its lower carb count. The only downside is its lack of gluten, so baked goods don’t rise well with too much almond flour included.

If we used 2 ½ cups of all purpose flour, our carb count would be 230 grams.

By using the ½ cups of the other 3 flours, we take our carb count down to 120 grams for the other flours and 92 for the all purpose flour, for a total of 212 grams of carbs in this recipe. Divided over 13 cookies is 16 grams carbs each, which is a smidge over a standard serving of 15 grams.

Per ¼ cup of flour:

APW—23 g carbs, 1 g fiber, 4 g protein
QF—18 g carbs, 1 g fiber, 4 g protein
OF—20 g carbs, 3 g fiber, 4 g protein
WWF—22 g carbs, 3 g fiber, 3 g protein

When cooking with Splenda, I never reduce the true sugars below half, since sugar affects the texture of your baked goods. The total carbohydrate count, just for the sugars alone, would have been 256 grams for this recipe if I’d used straight sugar. By substituting half of the sugar with Splenda, the sugar content comes down to 152 grams of carbs.

Per 1 cup/16 Tbs each:

Coconut Sugar—128 g carbs, 128 g sugars
Splenda—24 g carbs, 24 g sugars

The same reasoning applies here to carb cutting. If I’d made this with two cups of sugars, I’d have 256 grams of carbs added. Splenda, when measured by the cup, rather than by the teaspoon, actually has calories, so it has 24 grams of carbs. This is because Splenda is actually made from sugar. This substitution brings the sugar carb count down to 104 grams of carbs. Over 13 cookies that adds 8 more grams of carbs. Splenda doesn’t turn bitter in heat, so it’s the best alternative sweetener for cooking. All of the other natural sweeteners all have the same carb count as sugar.

Of course, the M&M’s count for 64 grams of carbs, which add about 5 grams of carbs per cookie. Given this is a giant cookie, worthy of a Tim Allen Santa Claus belly, it’s more of a sharing with your best friend cookie.

Nutrition of the Giant Cookie

Advice from Cornie’s Kitchen:

Some of you are probably thinking, “There’s no way I can have a cookie with sugar and chocolate in it. If I take one bite, I’ll eat the whole plate!”

As you begin to think of your New Year Resolutions, may I entreat you to consider a healthy eating plan rather than a restrictive diet? If you put too many “NO’s” before your foods, soon enough you’ll begin to crave those very things. Then feelings of guilt and failure set in, along with the overeating behaviors that caused you to choose this all or nothing diet plan in the first place.

When I was in art school, my roommate and I decided to become vegetarians in our pursuit of higher consciousness. The mysteries of Indian religions were all the rage back then. We did well until we attended a picnic on a hot summer afternoon. Someone brought a huge bucket of KFC. The thick summer air hung heavy, not only with the sweat of many human bodies playing in the sun, but also the fragrant aroma of fried chicken. My friend and I took one look at each other and made a beeline for the bucket. That was the end of that experiment in enthusiasm.

The experts who study this behavior claim the “best diet is the one you’ll stick to.” It will also include many green plants, plant proteins, lean meats and fish,vegetables, fruits, and little, if any fried foods. The Mediterranean diet and Blue Zone diets come highly recommended. Eat breakfast, lunch, and a light dinner. Walk more.

Of course, I belong to the tribe of Icandoitmyself

I ate one cookie on Saturday when I made them. On Monday, I rotated my queen mattress all by myself, even though the Internet advised two persons should do this. I was in a two year old mood of “I can do it myself!” Afterwards I understood the reason for the extra pair of hands, but I chose to take my one pair into the kitchen to rescue a Giant Christmas Cookie from Jack Frost. I’m feeling pretty proud of myself now, but I can leave the rest in the freezer for an emergency stash. Who knows when I will need a cookie and coffee again? Plus, I need a cookie to leave for Santa, as I want him to know I’ve been a very good girl this year.

Enjoying The Season with My Peeps

I hope each of you have had a very good year. May your Christmas be full of cheer and your New Year be the happiest ever.

Joy, peace, and cookies,

Cornie

Artificial sweeteners and other sugar substitutes – Mayo Clinic
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936

Exercise vs. Slowly Losing Your Mind

B. B. King, the “Blues Boy” forever young

B. B. King had a great song about losing your mind over a lost love. The first verse of regret, like so many blues songs, expressed his recognizing too late what a good woman he’d lost:

I’ve lost the right to say that I love you,
I’ve lost the right to say that you are fine
Yes, I’ve lost the right to say that I love you baby,
and I’ve lost the right to say that you are fine
I’ve lost the right to say that I need you like I do now baby
and I’m slowly losing my mind.

There are days I think “I’m slowly losing my mind,” but this has been a constant problem since my early thirties, usually brought on by too much stress with not enough sleep. That combo will do it to anyone. My guess is I don’t have to be anxious about the onset of early Alzheimer’s disease, or else I’ve got the “glacial subset,” of ordinary aging.

A healthy adult brain has about 100 billion neurons, each with long, branching extensions. These extensions enable individual neurons to form connections with other neurons. At such connections, called synapses, information flows in tiny bursts of chemicals that are released by one neuron and taken up by another neuron. The brain contains about 100 trillion synapses. They allow signals to travel rapidly through the brain. These signals create the cellular basis of memories, thoughts, sensations, emotions, movements and skills.

I ❤️ Pluto.

I need more caffeine if I’m going to count beyond ten before 10 AM! I always say I don’t have enough brain cells to be intentionally losing some, especially since I have a few brain cells which seem to fly out to visit Pluto on occasion. Yes, Pluto was once a planet back in my day, but every August 24th, I remind folks of the anniversary of its demotion to a dwarf planet. After all, Pluto is about 10X the size of Alaska. It should get some respect, for Alaska is bigger than Texas and California both. Sadly, in space, the object must clear all other objects from its path. The day I forget this fact will be a sign of my diminishing mind, something that happens to many people as they age.

@BrilliantMaps compares Pluto with Alaska

Approximately 6.5 million people aged 65 years or older in the US are living with Alzheimer disease, and that number is expected to nearly double by 2050, according to the Alzheimer’s Association. This link below gives you a great booklet on Alzheimer’s Disease and related dementias. However, we don’t have to throw in the towel and surrender to the inevitable. We can be proactive and care for our health, both body and mind, as we age. Of course, the best time to begin is when we’re young, but “better late than never,” my nanny always said.

Here in Cornie’s Kitchen, I like to emphasize wholistic health habits. I have no pills to sell you, no secret diet plans for a fee, and no processed or prepared foods for your subscription pleasure. As most of you have realized, my Kitchen isn’t an actual restaurant or cafe, but my home place, where I test out recipes and study how we can live healthier lives.

Then it wouldn’t be “Secret” anymore…

This is Cornie’s Secret Sauce: If you sleep well, you have more energy. If you have more energy, you exercise. If you sleep well and exercise, you have better self-esteem and you care about what you put into your body. When you’re feeling good about yourself, eating and sleeping well and exercising, you’re much more interested in socializing. This gives you a better attitude, better behaviors, and better consequences (better health outcomes). It’s not magic Twinkie dust, but a long journey. Sharing it with others makes it seem shorter and more like a pilgrimage, rather than a forced march from a place of comfort to an unknown destination.

The National Institute on Aging is supporting 131 studies of non-pharmacological (drug free) interventions focused on cognitive training, sleep, and exercise, among others. One NIA-funded phase 3 trial presented at the Alzheimer’s Association conference evaluated whether regular exercise could benefit people with amnesic mild cognitive impairment (MCI), which primarily affects memory and increases the risk of Alzheimer disease or related dementias.

The Exercise trial: 296 adults were randomly assigned to either moderate-intensity aerobic training or low-intensity stretching, balance, and range-of-motion exercises for 18 months. (https://clinicaltrials.gov/ct2/show/NCT02814526)

YMCA exercise for all ages

Exercise sessions took place at a YMCA 4 times a week for a total of 120 minutes to 150 minutes per week. In the first 12 months, a trainer supervised 2 sessions a week, while the other 2 were unsupervised. All exercise was unsupervised in the last 6 months.

The good news: Neither group showed significant declines from baseline in the primary measure of cognitive function over 12 months, suggesting that both the moderate- and low-intensity exercise, and, possibly, the socialization participants received with it, stalled cognitive decline.

The bad news: For the control group, in contrast, cognitive function did decline over a year in which similar adults with MCI participated in a large “usual care” observational study.

So what can we take away from this?

  1. “Move it or Lose it” takes on a whole new meaning when we talk about our exercise and our minds.
  2. Most likely getting more oxygen to the brain by increasing heart rates and “moving the blood” is good for brain health.
  3. Sitting for long periods is debilitating both to the body and mind.
  4. Getting out and about with others stimulates our minds.
  5. Engaging in new experiences stimulates our minds.

I might think of a few more positive things, but I hear Mr. Microwave calling me to stir my morning oatmeal. Plus my coffee cup is empty.

Y’all have a good rest of the week. Let’s all aim for 150 minutes of movement each week. That’s about 22 minutes per day or 5 days of 30 minutes each. Break it up into 5 minute segments if you’re starting from zero. You don’t want to overdo it!

5K on May 2016—you don’t have to be fast or first, but being in the race is important. I often finish last with a smile on my face!

Joy, peace, and mindfulness,

Cornie

The photo of B. B. King is from Into The Light by Jérôme Brunet. Signed copies of Into The Light (Deluxe and Regular Editions) are available at: www.IntoTheLight.photo

Much Anticipated Alzheimer Disease Prevention Trial Finds No Clinical Benefit From Drug Targeting Amyloid; Highlights Need to Consider Other Approaches | Dementia and Cognitive Impairment | JAMA | JAMA Network
https://jamanetwork.com/journals/jama/fullarticle/2795592?guestAccessKey=8c74c749-53fb-4667-af5f-3565cb24327d&utm_source=silverchair&utm_medium=email&utm_campaign=article_alert-jama&utm_content=olf&utm_term=081722

Alzheimer’s Facts and Figures
https://www.alz.org/media/documents/alzheimers-facts-and-figures.pdf

B. B. King: “Slowly Losing My Mind” lyrics
https://youtu.be/R6Y51xT8fFY

THE AGING BRAIN SOLUTION

When I turned 40, my brother covered my office desk with dying plants and black balloons in honor of my “Going Over the Hill” in style. He did remind me not to return the favor in two years when he reached the same milestone. That’s what I get for being the oldest: I get to put up with little brothers.

The decades were bad enough, but billions of seconds?

Baby Boomers have always been a big demographic: we wrote the book on youth movements, reimagined “middle age” by pushing it an entire decade into the future, and now are rewriting retirement. We’ll also be the largest group ever to enter our twilight years, or experience cognitive impairment. Of course the generations behind us all say, “Hold my beer. None of us will ever SEE retirement, what with college loans and mortgages being like they are.” I nod my head, having said the same thing when I was their age.

With the aging of the ‘baby boom’ population and the high costs of providing health care for many cognitively impaired individuals, the next decades are going to be imperative to develop interventions to delay and/or blunt the age‐related development of cognitive impairments. Indeed, without effective intervention or treatment, the prevalence of dementia worldwide could exceed 135 million individuals by the year 2050. The United States alone will have 13 million people suffering from Alzheimer’s Disease and other dementias at a cost of $1 trillion dollars. And you thought climate change was a pressing problem.

In my years of ministry, I’ve known many older people who were dealing with the progressive decline of the various dementias we humans have to suffer. I knew one man who was a brilliant scholar, top of his field, and a leader in his community. We “came a caroling” one Christmas season, and the disturbance from his routine upset him so much, his wife had to place him in a special care home to get him settled down again. None of us, his wife included, thought he’d have this response to our seasonal attempt at good cheer.

I knew another gentleman who would drive around town until he remembered where he was going. He’d get lost going to the grocery, the church, or the barber shop. A woman in another town would drive down the middle of the road on the yellow stripe. Everyone knew her vehicle and pulled over to let her go past. Her grown kids didn’t take the keys away until the insurance company canceled her after multiple accidents in one year.

My dad was afflicted with Parkinson’s and Alzheimer’s, both of which affect cognitive functioning. Often he saw people who weren’t there. I would find him standing at the front door. When I asked why he was there, he’d reply, “That Chinaman doesn’t want to leave.”

“Is that all? Let’s just open the door and let him go on his way.” I’d open and close the front door, then I’d say to my daddy, “We can go back now. He’s gone.” Compassion is a must when your loved one’s mind doesn’t work in the same way as it used to.

Diabetes, both recognized and undiagnosed, is a contributing factor to cognitive decline. Today, an estimated 37.3 million U.S. residents have diabetes, including about 8.5 million who have not been diagnosed, according to the Centers for Disease Control and Prevention. In addition, about 96 million American adults have prediabetes, meaning they are on the cusp of having full-fledged diabetes. Some have said diabetes is a precursor disease to Alzheimer’s Disease, since insulin dysregulation affects the materials which clog the brain in dementia.

Insulin Resistance and Inflammation are at the center of the two overlapping disease burdens of our age

In older people with Type 2 diabetes, the brain appears to age at an accelerated rate — about 26 percent faster than normal, according to research published in the journal eLife.

Relying on brain scans, brain functioning tests and other data from 20,314 people, ages 50 to 80, the researchers compared neurological changes in those who did and did not have Type 2 diabetes. In both groups, they found declines in executive functions such as working memory, learning and flexible thinking, as well as declines in brain processing speed.

The declines, however, were greater and occurred faster in people with diabetes. Executive functions declined 13 percent more among those with diabetes, and brain processing speed decreased 7 percent more than for those who did not have diabetes, causing earlier cognitive decline than seen with normal aging. In a Religious Order Study, those who had diabetes had a 65% increase in the risk of developing Alzheimer’s Disease compared with those without diabetes mellitus.

Use it or lose it. Staying sharp is the key to independence.

As I age upwards, I consider daily whether my brain has gone to Pluto for a short diversion, or an extended vacation. I’m getting closer to my parents’ life spans, but I’ve had better medical care and nutrition than they did. I also didn’t go through the Great Depression, an experience that would negatively affect anyone. I have led a stressful life, given my occupations, however.

Nevertheless, I was always good about sleep. I wasn’t so good about my food choices, having never met a doughnut I didn’t want to devour, but now I’m all in on this healthy food choice habit. My doctors have made me a believer. Exercise, a good habit of my youth, I’ve now come to appreciate once again. I identify it now as any movement that gets me on my feet and moving, so even vacuuming can count. One of these days, I’ll be old enough that lifting a coffee cup will count as exercise if I’m standing up.

The average adult needs 7 hours of sleep each night.

Studies have shown while the brain deteriorates and degrades when we engage in unhealthy behaviors, it also can be enhanced by participation in healthy behaviors. A sedentary lifestyle and the ‘Western’ style dietary pattern, characterised by high intake of red meat, saturated fat, and refined carbohydrates, increases the risk for cognitive impairment as well as a wide variety of chronic diseases. On the other hand, physical activity and following a Mediterranean style dietary pattern are two lifestyle behaviors known to promote and support the brain’s structural integrity and function. We call this ‘brain health’.

Exercise may prevent age‐related deterioration of cognitive and brain function and reduce age‐related brain atrophy (loss). People who maintained regular physical activity show a lower incidence of cognitive impairment, depression and dementia. Regular exercise also helps decrease inflammation, and improves insulin resistance and general metabolic conditions.

Consequences of the Seated Life

When we retire, if we take to sitting and surfing the internet or the television, our couch potato life will be shortened. Engaging in regular cognitive activity helps to ward off dementia by exercising the frontal cortex, or the decision making part of the brain. Even more successful are activities done in a social group. Maybe “getting out and about” has something to do with keeping our brain cells perking.

The Nun Study (not the Nun’s Story) found that nuns whose diaries revealed greater time spent in reading, writing, and other intellectual activities had a lower incidence of Alzheimer’s Disease than their less academic counterparts. Another study found increased time spent reading, playing board games, and doing puzzles is associated with a reduction in dementia as diagnosed by neurological and neuropsychological exams.

Audrey Hepburn in The Nun’s Story

Another way we can modify our lifestyle is by diet. If we want a different outcome, we have to change our behavior. We don’t get to do the same old things and expect a miracle. Along with physical and cognitive activity, choosing a healthy food plan is a third lifestyle factor linked to overall brain health and attenuated cognitive decline.

One diet in particular, the Mediterranean Diet, is characterized by high intake of fruits, vegetables, whole grain cereals, fish, nuts, and olive oil. It’s received particular attention in the literature because adherence to this diet has evidence in both epidemiological studies and clinical trials. The Mediterranean Diet shows reduced risk for developing cancer, metabolic syndrome, and vascular disease as well as lower incidence of dementia and Alzheimer’s Disease.

Four veggies and 4 oz lean chicken is a typical Mediterranean diet plan for supper

Results from the Prevención con Dieta Mediterránea (PREDIMED) study showed that risk of stroke – a major risk factor for cognitive impairment – was reduced by 46% during the 4.8 year follow‐up period (median follow‐up time) in participants who followed a Mediterranean style dietary pattern including 30 g daily of mixed nuts (7.5 g hazelnuts, 7.5 g almonds, 15 g walnuts).

In addition, in a subsample of the participants that were tested for neuropsychological function, higher intakes of olive oil, coffee, walnuts, and wine were associated with better global cognition and memory function, with walnuts in particular linked to better working memory function.

Almonds, mixed berries, and Greek yogurt

Berry fruits are another example of food high in polyphenols shown to contribute towards brain health and preserve cognitive function in ageing. Impressively, a large epidemiological study concluded that high consumption of berry fruits such as blueberries, strawberries, and blackberries – rich in anthocyanin polyphenols – actually delayed cognitive ageing by 2.5 years.

The conclusion is the older adult brain retains its capacity for plasticity, and a triad of healthy behaviors is a likely key to maintaining this fundamental neural property. We can build up a reserve through physical and cognitive activities and by adhering to a diet rich in healthy fats and plant phytochemicals so we don’t see the earlier clinical manifestations of ageing and neurodegenerative disease.

If we adopt a brain health‐promoting lifestyle, we may even improve current cognition function, as well as attenuate any decline, in addition to preventing the development of other age‐related diseases. Remember, the most promising effects on cognitive performance were found when physical and cognitive activities were combined. If we added the Mediterranean Diet as a third leg to the stool, the whole would stand firmly.

Drink a little coffee or tea daily in the morning

As a parting encouragement from Cornie’s Kitchen, I remind you, it’s never too late to start. Perhaps your journey will be slower and more hesitant, and if you’re already impaired, you may not see great changes. Then again, you may not see more degradation, and that would be a plus in your life. The Mediterranean Diet is a healthy diet for most people, if you keep it within an appropriate calorie allowance. (Also, just because it allows wine doesn’t mean you get to drink the whole bottle by yourself. Portion control, people!)

Forward into the Future

So we go into the future, one day at a time, always hopeful, for as it’s written in 1 Corinthians 2:9—
“What no eye has seen, nor ear heard,
nor the human heart conceived,
what God has prepared for those who love him”—

Joy, Peace, and more brain cells,

Cornie

Promoting brain health through exercise and diet in older adults: a physiological perspective – PMC P. A. Jackson, et al, © 2015 The Authors. The Journal of Physiology © 2015 The Physiological Society https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4983622/

Arvanitakis Z, Wilson RS, Bienias JL, Evans DA, Bennett DA. Diabetes Mellitus and Risk of Alzheimer Disease and Decline in Cognitive Function. Arch Neurol. 2004;61(5):661–666. doi:10.1001/archneur.61.5.661 https://jamanetwork.com/journals/jamaneurology/fullarticle/785863

Type 2 diabetes may accelerate brain function decline Executive functions declined 13 percent more among those with diabetes, and brain processing speed decreased 7 percent more. By Linda Searing. https://www.washingtonpost.com/health/2022/06/07/diabetes-type-2-brain-decline/

Alzheimer’s Facts and Figures Report | Alzheimer’s Association https://www.alz.org/alzheimers-dementia/facts-figures

Failure to Move Causes Premature Death

Dad Wisdom

Some of us move so slow, folks think we’re already dead, but those are just rumors of our future condition. While it’s true Benjamin Franklin once once wrote, “nothing is certain except death and taxes,” we don’t need to hasten the former to get out of paying the latter. Yes, it’s tax time in America yet again. My daddy used to get very “exercised” about this yearly indignity/civic responsibility. He’d go around mumbling and shutting off all the lights in the house, “Have to pay the taxes. Can’t waste money on the light bill!”

“Getting enough physical activity could prevent one in 10 premature deaths,” Ruth Petersen, MD, the director of CDC’s Division of Nutrition, Physical Activity, and Obesity, said in a press release. “Too many people are missing out on the health benefits of physical activity such as improved sleep, reduced blood pressure, and anxiety, lowered risk for heart disease, several cancers, and dementia (including Alzheimer’s disease).”

We’re known for slow talking, as well as slow walking, in the South.

The CDC reported “notable differences” in the prevalence of physical inactivity by race and ethnicity. The prevalence was highest in Hispanic adults (32.1%), followed by non-Hispanic Black adults (30%), non-Hispanic American Indian/Alaskan Native adults (29.1%), non-Hispanic white adults (23%) and non-Hispanic Asian adults (20.1%).

The racial and ethnic disparities may be due to a “lack of access to safe and convenient places to be physically active,” according to the CDC. The U.S. guidelines currently recommend that all adults participate in at least 150 minutes of moderate-intensity physical activity each week.

The CDC said it’s currently working with communities and partners to improve physical activity levels through the Active People, Healthy Nation initiative, which aims to help at least 27 million Americans become more physically active by 2027.

Washboards were used from the 18th century until the invention of the washing machine. Cleaning clothes was “women’s work.”

What does this mean for us who frequent the Kitchen? If we live in an unsafe neighborhood, or if going to a gym in the these COVID times is unappealing, how can we move more? I like to think of exercise as “activity minutes.” Are we making our own bed, sweeping the floor daily, vacuuming, or mopping? This uses energy and activity. If we’re standing in the kitchen, chopping up veggies and stirring a pot of soup instead of calling the pizza delivery service, we’re using activity minutes and eating healthier. Each of us can likely imagine an activity to replace a sedentary experience in our own lives.

Let’s move more, rather than sit. If you watch television, commercials account for 14 to 17 minutes of each prime time hour. Stand up, stretch, walk to the back of your dwelling, take some clean laundry back to its rightful place, or make an appropriate snack. We don’t HAVE to do all our activity at once, but we do need to move more. Let’s break this down into manageable small amounts, especially if we’re not doing much at all.

I admit, if I don’t sleep well on one night, I have difficulty making my active minutes for the next few days. I want to stay in my pajamas and do my writing and catch up on my reading. As I approach three quarters of a century, I’m no where near as active as I was even a decade ago. The more we’re active, the better off we are.

Studies have shown healthy older adults average 2,000-9,000 steps/day, while special populations (frail or living with disability) average 1,200-8,800 steps/day. We don’t have to hit a magic number of steps to “become more active,” but adding more minutes every day will give us more health benefits. We don’t have to run a marathon if we aren’t used to walking around the block.

Make a plan, divide the whole into achievable goals, and accept setbacks as part of the process. Improvement is your overall goal.

For those who’re out and about, getting your exercise in 30 minute blocks, don’t forget to be active during the rest of the day. Overall activity is just as important as regular exercise.

Joy and Peace from the Kitchen,

Cornie

CDC: 25% of US adults are physically inactive
https://www.healio.com/news/primary-care/20220120/cdc-25-of-us-adults-are-physically-inactive

Benjamin Franklin’s last great quote and the Constitution – National Constitution Center
https://constitutioncenter.org/blog/benjamin-franklins-last-great-quote-and-the-constitution

U.S. ad time per hour of primetime cable TV 2019 | Statista
https://www.statista.com/statistics/1025656/ad-time-primetime-national-tv-on-cable-networks-us/

How many steps/day are enough? For older adults and special populations
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3169444/

HAPPY MONDAY—BAD DIET DAY

Urban Legend

You’ve heard of “eating clean?” Perhaps you’ve even done a “cleanse?” Back in our great grandparents day, the quack doctors suggested ingesting tape worms. Yep, with the idea one could eat everything and maybe lose weight, not just stay the same.

Of course, as the link below explains in-depth, no record of any actual drug was ever produced with tape worms in it. The whole thing seems to be a sexist put down of women who’d be foolish enough to believe such a terrible idea. It’s a “urban legend.”

Getting a tapeworm from undercooked meat is the normal way we might get a tapeworm infestation today, but it’s rare due to our feeding and inspection practices in meat production.

Miracle Soap also doesn’t exist

We all want a miracle cure for weight loss, but obesity is a disease. If you want to lose weight, try to Change Your Life first, and the weight loss will follow. Here’s a good plan for each week:

  1. Keep a food diary: what are you currently eating, how many grams of carbs, fats, and protein. Know your baseline.
  2. Calculate how many calories you need for daily activities. A fitness app or food app can do this for you. Women shouldn’t go below 1500 calories and men not below 2000 calories. Slow weight loss is best.
  3. This week concentrate on carbohydrates: people with diabetes should check with their health care provider for their personal upper limit. Focus on carbs with fiber.
  4. Check your blood sugar 2 hours after each meal to see how your body reacts to your carb choices.
  5. Eat a snack of fiber, fat, and carbs in between meals, about 100-150 calories. Keep your blood sugar from dipping.
  6. Watch your fat intake. Hidden fats add calories.
  7. Portion control for your food choices. Weigh or measure your food, instead of “eyeballing it.”
  8. If you take your coffee with cream and sugar, begin to cut back on the amount of each. For instance, 1 Tbs becomes 2 tsp for a week, then 1 tsp the second week, then try it black. “Taper the dose and wean yourself off the fat and sweetness.”
  9. Cook with less salt over the week. Don’t automatically add salt to a recipe. Add other spices instead. Sprinkle salt at the table if it still needs it. Train your tastebuds to enjoy the flavor of unsalted food.
  10. Drink more water and decaf herb teas. It’s summertime and your body needs it. Your skin will be moist and glowing, so the dry heat of summer won’t cook you like bacon in an oven

Perhaps this sounds too difficult for some of you, but the consequences of doing nothing will be even more medically difficult. Some of the outcomes of doing nothing are heart attacks, which might not be survived, or a lifetime of heart and metabolic diseases, which may either shorten our lifespan or lessen our quality of life. If we see some small progress every month, we are going in the right direction. Obesity is a disease, not a moral failure, so we need to recognize the struggle to regain our health is often an uphill battle.

Our current pandemic wrecks havoc on the unvaccinated, but it really can harm those with underlying conditions who are vaccinated. Guidance from the CDC recommends: “Fully vaccinated people who do become infected with the Delta variant can transmit it to others. Therefore, fully vaccinated people can further reduce their risk of becoming infected with the Delta variant and transmitting it to others by wearing a mask in public indoor settings in areas of substantial or high community transmission.

“Wearing a mask in public is most important for people who are immunocompromised. Fully vaccinated people might choose to mask regardless of the level of transmission, particularly if they or someone in their household is immunocompromised or at increased risk for severe disease, or if someone in their household is unvaccinated. People at increased risk for severe disease includes older adults and those who have certain medical conditions, such as diabetes, overweight or obesity, and heart conditions.”

Let’s move it and lose it! Add just a few steps more each day.

Since we don’t have a magic tapeworm or a bar of soap to melt away our extra pounds, maybe we should get on with the miracle mRNA vaccine that has been in development since the 1990’s. This scientific advance has been studied for cancer, Ebola, hepatitis c, and other infectious diseases. It’s used annually for the various flus that pop up to disturb our well-being. It’s not a new thing. We just have better computers that can run through the trials quicker until we find the likely ones to test. We aren’t skipping anything. We’re just working smarter.

Shade tree mechanic at work

Once we could fix our own cars under our own shade trees. Now we hook them up to a computer. We live in a new world. If we grieve for the death of this old world, let’s not also grieve for the loss of our loved ones too. Stay healthy, my friends.

Joy and Peace,

Cornie

‘Eat! Eat! Eat!’ Those notorious tapeworm diet pills. https://thequackdoctor.com/index.php/eat-eat-eat-those-notorious-tapeworm-diet-pills/

Fitbit Fitness Tracker https://apps.apple.com/us/app/fitbit-health-fitness/id462638897

CDC: Interim Public Health Recommendations for Fully Vaccinated People
https://www.cdc.gov/coronavirus/2019-ncov/vaccines/fully-vaccinated-guidance.html

mRNA vaccines — a new era in vaccinology | Nature Reviews Drug Discovery
https://www.nature.com/articles/nrd.2017.243

NOTES FROM THE COVID KITCHEN

Tower of Doughnuts

Are you among the heavy Americans who’ve comforted themselves by eating one too many donuts during this pandemic, but now are frantically trying to slim down as you return to the office? Some of us have tried on our work pants and discovered they aren’t as forgiving as our sweatpants.

Yes, gym memberships are up, personal trainers are booked and Weight Watchers subscriptions have spiked. Around 42% of the population has gained weight, averaging 29 pounds, according to the American Psychological Association’s annual stress survey. Stress eating can strike at any time, but so can bored eating. Also, mindless eating.

The United States of Obesity

What’s a good cure for all of these? First, admit you have a problem and want to make a long term change. Next, set attainable small goals, such as a 5 pound weight loss over a month or exercising for 3 days a week. For some of us, 5 pounds per year may be an attainable goal. Large goals, also known as “all or nothing” desires, often just lead to failures. Most of us live two steps forward and one step back in life, so why do we expect everything to be constant progress? We can learn from our failures to do better next time. This is a skill known a resilience.

Three ingredients Original Triscuit.

Another help is to rid our pantry of nutrition scarce foods, aka “junk foods.” If they aren’t easily available, we won’t eat them. I found some stale whole grain crackers on the top shelf from the pandemic’s dark days. They went into the waste basket, not onto my waist. Yes, as a snack they were better than average. Still, I could only eat 6 at a time, so they weren’t very filling. I was always tempted to eat two servings at a sitting. They were a better choice than my old go to self medication of choice, the saltine cracker. I would eat a whole sleeve at one sitting, for the salt and carbs of that low fiber white wheat melted on my tongue and soothed my anxieties.

We also lose muscle mass as we age. Since muscle burns more calories than fat, we can lose more weight when we have more muscle. Do some weight bearing exercises along with lifting weights for optimal calorie burn. When we sit around all day on the couch or at a work station, we don’t use our body’s muscles much. At my advanced age, it’s “use it or lose it!” And I don’t mean just the pounds, but mental health and cognitive skills also.

My art studio has good light

I’m painting the trim in my condo now. Many people begin to hire out these homeowner chores once they’re in their 50’s, but continuing to do these light “honey do tasks” around your home place will use muscles long neglected. At my advanced age, I now paint every other day, and do lighter tasks on the alternate days.

Aspirational and Heroic Inspiration Meme

One of the skills I learned in my various occupations was the use of a calendar/planner. Some call this an appointment book, day-keeper, or lesson planner. I always blocked off classes, meetings, appointments, research time, exercise time, and me-time. It helped me say NO to excessive demands on my time, or negotiate an alternate date so I could help. Of course, in ministry, my best laid plans often fell apart when someone died or had an emergency hospital visit. Yet, that wasn’t every day, and my calendar helped me to put oil on the churning waters of many a stressful day. I knew when I would I would work, unless God interrupted me with a different plan.

Keeping a food diary is one of the best accountability skills for adhering to a food plan, whether it’s to lose weight or to manage blood sugar or any health condition. There’s many apps for smart phones or computers to do this quickly, or you can keep it on paper. I once kept mine on an erasable magnetic board back in the Stone Age. Measure out your food with the same cups you cook with, or weigh them on a digital scale. Cooking with fewer processed ingredients will help achieve your goals. Eating out less will also help since resturant food is designed to hit a high satiety point of fat-salt-carbohydrates that causes you to come back for more.

If this seems impossible, all I can say is add more vegetables, fiber, olive oil, fish, chicken, and more whole grains to your diet, along with some exercise. Drink your water, not alcohol or sugared drinks. Limit breads, unless you have to really chew to get them down. That’s a sign of “less processing,” and your gut will thank you for it. Eat three meals a day and plan for a snack in the afternoon if you have blood sugar drops. Make your carbohydrate choices be the complex ones, not the simple sweets of sugars and honey. Just because it’s “natural” doesn’t mean it’s good for your overall health. (Lead is natural, but no one suggests ingesting it, since it causes brain damage.)

Oh, yes, and I lost 20.1 pounds last year during the pandemic. So, maybe I’ve finally learned the truth of this wonderful word from 1 Corinthians 6:19-20—

Or do you not know that your body is a temple of the Holy Spirit within you, which you have from God, and that you are not your own? For you were bought with a price; therefore glorify God in your body.

Joy and peace, and blessings on your journey to health,

Cornie

U.S. Workers Try to Lose Weight Before Returning to the Office
https://www.bloomberg.com/news/articles/2021-07-13/trapped-in-a-shirt-u-s-workers-confront-pandemic-poundage

CDC OBESITY MAPS
https://www.cdc.gov/obesity/data/prevalence-maps.html

Michael Moss: Salt, Sugar, Fats: How the Food Giants Hooked Us https://www.amazon.com/Salt-Sugar-Fat-Giants-Hooked-ebook/dp/B00985E3UG

Hot Summer Musings

I. Am. Finally. Awake. But. IT’S FRIDAY!

Summer is surely slowing me down, but then again, I refuse to admit it might be age. I’m sure it’s the heat. Stay hydrated—remember, caffeine is a diuretic, so drink a glass of water for every cup of the “hard stuff” you imbibe. That goes for the iced teas and colas also.

Make Mine Half and Half

As a matter of health, I hope none of you are ingesting the sugar laden energy drinks meant for athletes. Not many of us are expending that amount of energy in our daily lives or even in our short exercise periods.

When the heat factors rise, increase your water intake. Your body will thank you. Add more veggies and fruits, which also contain water and fiber. Eat less bread and pasta, even if whole grain. You want to keep your “system moving,” as folks said in the days of old.

Keep cool, wear a mask when you go outside, avoid the crowds, and keep your hands clean. I want to keep having a cup of coffee with you from time to time here in Cornie’s Kitchen. Y’all have a good weekend.

Joy and Peace,

CORNIE