Rabbit! Rabbit!

The Ol’ Swimming Hole

Welcome to June! We’re officially into summer, even though the Solstice won’t arrive until June 21st. For most of us in the USA, Memorial Day marks the beginning of summer and a more relaxed schedule. And it’s early this year, to boot! 
Our temperatures here in Arkansas already have begun to hit the nineties, so our kitchens can become intensely warm, even with modern air conditioning. Now, picnics and outdoor grilling will take over as the preferred sites for food consumption and preparation. Therefore, I’ve concentrated only on the food holidays. Besides, a change of pace does us good. 

Watermelon is in Season Now

Moving slower means we use less energy and don’t heat up as much. When the temperatures are hot, exercise in the early mornings or near sunset. If you have medical issues or take prescriptions that reduce your tolerance for the heat, exercise indoors. 
June 23rd is National Hydration Day. Don’t wait till then to begin this healthy practice. Everyone needs to drink water, even if you aren’t “thirsty.” Drink at least eight glasses of water a day. If you wear sandals and notice drying heels, up your water and vegetables. The summer heat is dehydrating and no amount of lotions applied on the outer surface will replace your inner drought. 
Have a safe and happy June, June, June, under the Moon, Moon, Moon!
Love, Cornie 
A few poems and a bit of prose for your enjoyment. 

[under the evening moon]

BY Kobayashi Issa 
Translated by Robert Hass
Under the evening moon 
the snail 
      is stripped to the waist.
Source: The Essential Haiku: Versions of Basho Buson and Issa(The Ecco Press, 1994)

I See the Moon

Perihelion: A History of Touch 

Strawberry Moon

BY Franny Choi

The house was filled with the smell of it, the last misshapen, sweet-heavy berries of the season losing their shapes on the stove. The house was filled with the smell of fruit unbecoming, fruit pulled to its knees at fire’s feet. All summer long, the bushes had whispered take me, shown us all the places we could kiss if we wanted. And so, as the light died, we put our mouths on the least lovable, the too-full, the easy-bruised, we shouted, I choose you, and you, and you, and you,and canned that hunger, and spooned it into our mouths on the coldest days.

ALL IN JUNE
by William Henry Davies
A week ago I had a fire 
To warm my feet, my hands and face; 
Cold winds, that never make a friend, 
Crept in and out of every place. 
Today the fields are rich in grass, 
And buttercups in thousands grow; 
I’ll show the world where I have been– 
With gold-dust seen on either shoe. 
Till to my garden back I come, 
Where bumble-bees for hours and hours 
Sit on their soft, fat, velvet bums, 
To wriggle out of hollow flowers. 
RECIPE FOR SUN TEA WITH MINT AND LEMON
In a large clean pitcher, add cool water up near to the top. For every 8 ounces of water, use one single serving tea bag, and for every 32 ounces or 2 quarts use a family size tea bag of tea. 
I like to make my tea with 64 ounces of water in a large pitcher, so I use 1 decaf tea bag and 1 real caffeine tea bag (both family size) along with 6 herbal flavored teas (single serving size). You can also use crushed mint and lemon slices, but these will make the tea cloudy. It also needs to stay refrigerated or the natural products will go bad on you. 
This recipe makes my tea a bit stronger than most, but I like it this way. You can add sweetener later by making a thin syrup of water and sugar, agave, or honey to stir into the tea. It’ll mix better than crystals or a thick liquid. Or you can use Splenda. I leave my tea unsweetened and let others adjust the taste as they see fit, as well as add their “poison of choice.” (Some only use natural sugars, while others think any sugar is a death food!)

Herbal Tea

FOOD HOLIDAYS 
June 1st–National Say Something Nice Day
National Olive Day 
National Hazelnut Cake Day 
June 2nd–National Leave the Office Early Day
National Rocky Road Day 
National Rotisserie Chicken Day
National Doughnut Day
June 3rd–National Repeat Day
National Chocolate MacaroonDay
National Egg Day
June 4th–National Cancer Survivors Day
National Cheese Day
National Cognac Day
June 5th– 
National Veggie Burger Day
National Gingerbread Day 
National Moonshine Day
June 6th–D-Day Remembrance
National Applesauce Cake Day
June 7th–National Running Day
National Chocolate Ice Cream Day
June 8th–National Best Friends Day
National Name Your Poison Day
June 9th–National Donald Duck Day
National Strawberry Rhubarb Pie Day
June 10th–National Ballpoint Pen Day
National Black Cow Day
National Herbs and Spices Day
National Iced Tea Day
National Rose’ Day– 2nd Saturday in June 
June 11th–National Making Life Beautiful Day
National Corn on the Cob Day 
National German Chocolate Cake Day
June 12th–National Loving Day
National Jerky Day
National Peanut Butter Cookie Day
June 13th–National Call Your Doctor Day
National Kitchen Klutzes of America Day
June 14th–National Flag Day
National Bourbon Day
National Strawberry Shortcake Day
June 15th–National Smile Power Day
National Lobster Day
June 16th–FATHER’S DAY
National Turkey Lovers Day (3rd Sunday in June)
June 16th–National Flip Flop Day
National Fudge Day
June 17th–
National Apple Strudel Day
National Eat Your Vegetables Day
National Stewart’s Root Beer Day
National Cherry Tart Day
June 19–
National Martini Day
June 20th–American Eagle Day
National Ice Cream Soda Day
National Vanilla Milkshake Day 
National Kouign Amann Day 
June 21st–National Daylight Appreciation Day
Summer Solstice 
National Peaches and Cream Day
June 22nd–
National Chocolate Eclair Day
National Onion Rings Day
June 23rd–National Take Your Dog to Work Day
National Hydration Day 
National Pecan Sandies Day
June 24th–
National Pralines Day
June 25th–National Leon Day
National Catfish Day 
National Strawberry Parfait Day
June 26th–National Beauticians Day
National Chocolate Pudding Day
June 27th–National PTSD Awareness Day
June 29th–National Handshake Day
National Almond Buttercrunch Day 
National Waffle Iron Day 
National Bomb Pop Day (last Thursday in June)
June 30th–National Meteor Watch Day
Find More Holidays at the link below:
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IS COGNITIVE DECLINE INEVITABLE?

My mind goes often to this non planet

If I knew where my mind was, I’d be able to find it. 
My mind goes to Pluto at the drop of a hat. 
What did I come into this room to get?
And where did I park my car?

As we age, we lose brain cells. That’s my story and I’m sticking to it. My mother claimed we kids were responsible for the early grey in her hair and its white was the result of the loss of brain cells, which she attributed to our wild ways driving her crazy. Neurons in the brain do die every day, but the brain grows new ones into a person’s seventies. 

Previous research suggests cognitive decline doesn’t begin before the age of 60, but this view isn’t universally accepted by scientists, much less the common public. We all have met people who’ve quit growing intellectually in their 30’s, while some have flexible minds and continue to learn new ideas and adjust their previously held thoughts when new information is presented. Some people’s capacity for memory, reasoning and comprehension skills (cognitive function) can start to deteriorate from age 45. 

Happy Birthday—Don’t return the favor.

This is why 40 was once considered “over the hill,” but folks today think of 50 as that apex. When my brother decorated my desk with dead plants and black balloons for my 40th birthday, I’m sure he meant it with tongue in cheek. However he might have been also alluding to my well known “space ranger” wandering mind. I don’t think I had cognitive decline; rather mine was more imaginative daydreaming, also known as “not paying attention.”

When I was 60, I watched a program on dementia and cognitive decline. The difference between forgetfulness and cognitive decline is the first happens occasionally and the latter affects your daily living negatively. On my recent vacation I forgot to bring toothpaste. I bought a tube at the grocery store. Cognitive decline is when you forget how to brush your teeth, you get cavities, and don’t make dentist appointments anymore. Then you lose the teeth and get dentures. Most likely someone also has to remind you to use the bubble cleaner on them and rinse them before they go in your mouth again. 
Since understanding cognitive aging will be one of the challenges of this century, especially as life expectancy continues to rise, we have to ask, what can we do to for our whole health? 

As easy as popping a pill sounds, a large recent review of studies found no solid evidence that vitamin and mineral supplements have any effect in preventing cognitive decline or dementia. The whole internet is full of health claims for this and that supplement, drink, bar, or detox tonic. While B vitamins; beta carotene; vitamins C, D or E; zinc, copper or selenium may be needed in your diet for other reasons, none of these have proved effective in preventing cognitive decline. 

How can you prevent cognitive decline? Try this combination strategy:
Four steps can improve your mental skills, even as you age—
1. following a healthy diet, 
2. getting regular exercise, 
3. socializing, and 
4. challenging your brain.

The results of the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability (FINGER), which is the latest and most impressive study, goes a step further by suggesting that if you follow all four practices, you may even reverse lost mental capacity. The FINGER study indicated those who did so not only kept cognitive skills from declining, it also improved their reasoning skills and speed in performing mental tasks.

The volunteers were randomly assigned to two groups. One set of participants—the study group—received personal nutritional counseling, exercise instruction from physical therapists, and cognitive training. They also underwent seven medical exams during the study period. They frequently met in groups for cooking classes, cognitive training, or exercise instruction. The other participants—the control group—had three medical exams, during which they received general health advice. Both groups were given mental function tests again at the end of the study.

Dr. Scott McGinnis, a neurologist at Harvard-affiliated Brigham and Women’s Hospital and author of The Harvard Guide to Coping with Alzheimer’s Disease, says “Healthy lifestyle behaviors can benefit people of all ages. But to have the greatest impact on late-life mental function, get started early.” 

The FINGER study’s results should offer additional encouragement to pursue a healthy, active, engaged lifestyle with regular exercise, a Mediterranean diet, and challenging mental activities because these can help preserve your mental acuity. Moreover, the FINGER study reminds us it not only helps to combine these practices, but it also helps to enjoy them as we do them. 

This wasn’t a quick fix, either. The FINGER program lasted for two years and the participants stuck with it because they were enjoying themselves. They also had become friends with others in their training groups. Although the experiment was demanding, only 12% of participants dropped out. Plus, these folks worked at their exercise—attendance was over 85% at training sessions, which included three to five exercise sessions a week, as well as 10 to 12 sessions of nutrition counseling and 144 cognitive training sessions over two years.

If you’re having trouble making healthy changes, a cooking or exercise class may help you get started and open a new circle of friends. Volunteering as a tutor, joining a community choir, or working on a political campaign can offer new intellectual challenges and social engagement. The key to making lifestyle changes is in finding a way to enjoy making them—and that is often among a group of companions who are striving for the same goal. 

Fresh vegetables and Chicken breast in Olive oil

We all make a choice in our lives. If we want good health, but don’t want to give up our television programs, we either need to pick an exercise time outside of our favorite TV shows, or hit a gym with screens. For instance, I still eat fried chicken, but only on my vacation. I eat uncured bacon on Saturdays rather than every day, and pancakes once a month. I haven’t given up my favorite foods, but I’ve put a limit on the most unhealthy ones out of respect for my body. This gives me some room for when I feel the need to self medicate with two scoops of ice cream, as when my computer died last month and I had to replace it. Making a big decision is definitely an ice cream moment for me, but I don’t need it every day anymore. 

One of my goals at Cornie’s Kitchen is to learn new skills and information to benefit the majority of persons in our world today: half of Americans and 30% of the world’s population are obese or overweight, and the cardiovascular diseases associated with obesity are increasing worldwide also. Since our children are also impacted by this health risk, we have to change our way of looking at food, exercise, time, stress, life, work, and our means of balancing the competing and complex needs in our world. 

If I can’t wave a magic wand over you, say a magic spell, or cast a potion of power over you, then at least I can help you burn through a few brain cells. They’ll grow back. Grey hair is a sign of power and wisdom.  

Joy and Peace, 

Cornie 

RABBIT! RABBIT! Welcome 2019!

Can you believe it’s already 2019? Time sure flies when you’re having fun. When I was a child, the days seemed interminable, but now I’m a seasoned senior, I can’t seem to find enough hours to do everything I have in mind. I’m either slowing down or time is moving faster. I’m thinking it’s the former! Or there’s some weird Doppler effect that falls around our aging bodies, but doesn’t affect the younger generation among whom we live. Then again, I may have just decided to live at a slower pace because I want to and I no longer am constrained by outer forces such as schedules, paychecks, or responsibilities.

CAN WE TEACH AN OLD DOG NEW TRICKS?
A new year is always a good time to turn over a new leaf. Contrary to popular myth, a dog’s capacity for learning generally doesn’t decline during the aging process. In fact, older dogs may have a more developed attention span than puppies, which can actually make the training process a little faster. They might need extra training to unlearn bad habits, but they can acquire good ones in their place.

KUNG FU MASTERS
Since human beings are smarter than dogs, we can all change behaviors that drive us or our loved ones to distraction. As a survivor of decades of broken resolutions, I think picking one specific behavior on which to focus is better than choosing a general goal, such as “I’m going to get healthy this year.” This overgeneralized goal has too many moving parts to it. Bruce Lee, or some Kung fu master, might be able to pick a whirling ninja throwing star out of thin air in mid spin without slicing off any bodily appendages, but we ordinary mortals will be riding in a speeding ambulance, hoping for a five star surgeon at the end of the route.

SHORT TERM GOALS
When I sold insurance, I would focus each week on a specific goal. For one week only, I would be the best cold caller, and the next I’d give the best service, followed by the next week of setting the most future appointments, and the next week of closing sales. In a month, I’d hit every skill and then I’d repeat the cycle. I was always fresh, always excited, and had a short term goal to accomplish on the way to the long term goal of making a living helping people while being paid on commission.

MAKE LONG TERM GOALS INTO SHORT GOALS
Many of us work in occupations with long term goals. These are difficult to meet, but having short term goals along the way to celebrate helps us keep our attitudes positive. When we look at the long year looming ahead, we might be overwhelmed. It we take one day at a time, or a week at the most, Life is more manageable. If we want to “be healthier,” we can chop this goal into several parts:
1. Sleep 7-8 hours per night
2. Drink 8 glasses of decaf non-sugared liquids a day (half water)
3. Eat more fiber, vegetables, and whole grains
4. Eat less processed foods and more home cooked foods
5. Exercise 30 minutes to an hour daily or a minimum of 150 minutes weekly
6. Reduce our sugar intake (sweetened beverages)
7. Quit smoking or reduce our nicotine use
8. Limit our alcohol to 1 drink daily for women or 2 drinks for men

SURVIVOR ISLAND
If we were to attempt this entire change all at once, we might last at most a week, unless we were under lock and key, or offered a giant reward in some “Survivor: New Year’s Resolution Island” spin-off. However, we could achieve at least one of these goals if we worked on them just one week at a time. If we make to week 8, we can feel comfortable adding in some of the other week’s behavior goals, but not all at once, when we go for months three and four. The whole purpose is to change and transform a person, not to institute a structure from the outside which they will resist or reject the moment life gets in the way.

THE ART OF PICKING A GOAL
Trust me, at some point in 2019, life will throw a monkey wrench into the best laid plans of everyone. It always does. This is when we discover if we’ve made new habits, or if we’re just play acting. By Valentine’s Day, 80% of New Years resolutions will lay beside the road of good intentions. I think this isn’t because we are failures, but because we pick the wrong resolutions. Pick a small, achievable, and measurable goal instead.

“Losing weight” is a lesser goal, since it is measurable, but it may not be achieved in a healthy manner. Drinking red pepper water isn’t healthy. Eating only 500 calories a day isn’t healthy. We have to eat enough to cover our basic metabolic needs.

“Writing an hour a day” is measurable and attainable, and it serves a purpose. We don’t have to be paid for everything we do. Our spiritual and mental health may depend on this hour well spent! Whatever goal you pick, give yourself permission to come close on most days and to try your best on all days.

GOALS AND GRACE
Some days the monkey wrench will mean 25% is all you can give as your best. Give yourself permission to celebrate achieving that much, pick yourself up, and try with God’s help for better tomorrow. We always get a fresh start at the dawn of a new day, for each sunrise is a new beginning, as if it were the first day of the rest of your life. Therefore, every day is a little new year, for there’s 365 days to follow it! Rabbit! Rabbit! Happy New Year!

Joy and Peace, Cornelia

Archaic Torso of Apollo
By RAINER MARIA RILKE, 1908

We cannot know his legendary head
with eyes like ripening fruit. And yet his torso
is still suffused with brilliance from inside,
like a lamp, in which his gaze, now turned to low,

gleams in all its power. Otherwise
the curved breast could not dazzle you so, nor could
a smile run through the placid hips and thighs
to that dark center where procreation flared.

Otherwise this stone would seem defaced
beneath the translucent cascade of the shoulders
and would not glisten like a wild beast’s fur:

would not, from all the borders of itself,
burst like a star: for here there is no place
that does not see you. You must change your life.

Rilke was secretary to the artist Henri Rodin in 1905-1906.

From Ahead of All Parting: Selected Poetry and Prose of Rainer Maria Rilke, translated by Stephen Mitchell and published by Modern Library. © 1995

This is the Japanese zodiac year of the Boar. Instead of my usual rabbits, I’m celebrating with a poem in homage to Ancient Greek art as well as Japanese art with New Year themes.

https://komabatimes.wordpress.com/2015/07/13/junishi-the-unknown-aspect-of-the-japanese-zodiac/

Toyohiro Utagawa: Tai no yume Ebisu no soroban or The red snapper’s dream: Ebisu using an abacus.

OF ORDINARY MIRACLES

Greek yogurt with cocoa, fruit and nuts

“Fabulous Fermented Foods” have been part of my family’s history for generations back. In the rural antebellum South, folks made cornbread with buttermilk and bacon grease. They didn’t waste soured milk in those unrefrigerated days, just as they used every bit of the pig but its squeal. “Waste not, want not,” was an adage my forebears took to heart, even to my embarrassment of their saving balls of string or aluminum foil for reuse. The latter I thought unsanitary, in my modern worldview, but I’d never experienced great want of any kind as they had.

I enjoyed helping my nanny can food by pickling peaches and cucumbers, but that was a different process than fermentation. My mother did ferment a fruit compote with alcohol, which we all devoured with gusto over ice cream during the holidays. “Is it ready yet?” was as frequent a question as “When can we open a present?”

Of course we ate pimento cheese sandwiches, especially during those long lazy days of summer, but none of us ever connected the cheese making process to fermentation by good bacteria or yeasts. We ate, enjoyed, and never gave it a second thought as we sought the shade or a cool dip in refreshing water. Like many people of our day, we were incurious of the many ordinary miracles which surrounded all of us.

Now I’m well into my seventh decade and understand these trendy (but ancient) foods have potential health benefits. Fermenting foods changes their taste and texture, along with their chemical and biological properties.

Fermented foods may be the oldest “new” food trend around. The process is as old as civilization itself, and fermented foods are consumed in nearly every culture in the world. While researchers attempt to tease out how the changes caused by fermentation actually impact health, many not-fully-substantiated health claims are being made. Let’s take a look at what we know, and don’t know, about these promising (and tasty) foods.

FERMENTATION PROCESS

What is Fermentation? Fermentation occurs when microorganisms (certain species of bacteria, yeast, or mold) feed on starch, sugar, and other food components. This ancient process was originally used for preserving foods, but it fell out of favor in the age of refrigeration and pasteurization.

Many foods and beverages that are commonplace in the U.S. are a result of fermentation. Grains are fermented to make beer and bread; wine is made by fermenting grape juice; and yogurt and cheese are popular forms of fermented milk. Any foods can be fermented, and there are many examples of fermented foods around the world, such as Korean kimchi and the Swedish fermented fish Surströmming.

HEALTH BENEFIT CLAIMS

Behind the Health Benefit Claims. “It is becoming increasingly clear that the fermentation process changes the health-promoting characteristics of foods,” says Jeffrey B. Blumberg, PhD, professor emeritus at Tufts’ Friedman School of Nutrition Science and Policy.

For example, large studies have suggested an association between consumption of fermented dairy foods and weight maintenance that is not seen with unfermented dairy products, and frequent yogurt consumption is associated with lower risk of type 2 diabetes, cardiovascular disease, and overall mortality.

Some data show kimchi, a fermented cabbage dish ubiquitous in Korean cooking, is associated with anti-diabetic and anti-obesity benefits not seen with unfermented cabbage. Some of these suspected health benefits may result from the presence of the microorganisms themselves, but emerging research indicates that changes those organisms make to the food constituents, and new constituents they create, might have health benefits in their own.

HEALTH BENEFITS INCLUDE

Some of the potentially health-promoting effects of fermentation include:

1. Adding to our gut microbiota. Probiotics are live bacteria that some evidence indicates can confer health benefits when consumed in adequate numbers.

Some bacteria used in fermentation are known probiotics (or are similar to probiotic species). If fermented foods and beverages contain live microorganisms when consumed, a relatively large number of these organisms apparently make it through the human digestive system alive. “During the last decade, the number of studies has exploded regarding gut microbiota and their impact on the health of not only the gut but also the brain, heart, and immune system,” says Blumberg.

2. Changing existing compounds. In fermentation, the microorganisms break down food constituents. This process may have health benefits. For example, in fermented vegetables certain bacteria help convert health-promoting flavonoids into a more readily-absorbed form.

In dairy products, the bacteria break down lactose, making yogurt and cheese easier for lactose-intolerant people to digest.

3. Creating new compounds. Fermentation may create new compounds that have health-promoting actions in the body.

For example, one common result of bacterial fermentation is lactic acid (lactate), which recent research indicates is involved in anti-inflammatory and possibly antioxidant processes.

Other strains of microorganisms actually synthesize B vitamins or vitamin K; discourage “bad” bacteria from taking hold in the gut; or produce molecules not found in the original form of the food that play a variety of potentially health-promoting roles in the body.

4. Deactivating undesirable compounds. In addition to creating (mostly) desirable compounds in foods, fermentation can also remove undesirable compounds. In some plant foods, so-called anti-nutrients like phytic acid bind to nutrients like iron and calcium, decreasing the amount of these nutrients available to be absorbed by the body.

Fermentation can reduce phytic acid levels, which frees up more nutrients for absorption. Additionally, some food components are typically fermented in the gut by gut bacteria. This can create gas and trigger digestive problems. Fermenting foods before consumption leaves less work for gut microbes, and may help ease digestive problems such as irritable bowel syndrome.

5. So far, there is not a lot of clinical data backing up the potential health benefits discussed above, or the health claims often attributed to fermented foods.

But tasty foods like yogurt, hard cheese, the fermented yogurt drink kefir, cabbage-based sauerkraut and kimchi, or the increasingly popular fermented tea kombucha are delicious ways to add nutritional variety to your overall dietary pattern.

Of course when we say “yogurt,” we mean the plain, unsweetened product, to which you control the additional fruits and sugar content. The presugared/fruit purée style is not a healthy choice. Look for a yogurt with more grams of protein than in carbohydrates (Greek usually fits the healthier choice).

The same goes for other milk products, or any prepared food or drink. If it has added sugars, leaving it on the shelf is the best way to keep it from showing up on your own body. If you have a body like mine, these sugar bombs explode in one perturbing place, every single time, as if there were a hidden sugar magnet inside my body! Every. Single. Time.

Yet we can do this! I keep weighing my food, keep a food diary, and exercise. I realize 30 minutes a day doesn’t seem to be enough to lose weight, but it is enough to keep my blood sugar and blood pressure in check. I either have to work less and workout more, or accept 2/3 of my efforts are good enough for someone in the later years of her life.

I’ll probably be working on the last 1/3, just because I can’t rest until I get it ALL. This means I need to cut back on some of my “working.” I’m going to post more monthly on this blog than every two weeks from now on. My Facebook Cornie’s Kitchen page will get more frequent posts.

Joy and peace, Cornie.

Tufts Nutrition Letter, Articles, November 2018 Issue

https://www.nutritionletter.tufts.edu/issues/14_11/current-articles/Fabulous-Fermented-Foods_2487-1.html

HALLOWEEN SPECTERS

HALLOWEEN COSTUMES
Have you readied your costume for the annual Trick or Treat event? I saw folks shopping for costumes as early as mid September, for both adults and children. Most of these garbs aren’t scary at all, unlike the one worn by the ghosts and ghouls of ancient lore, by which I mean my neighborhood companions and I.

19th Century Spookiness

We protect children today from such horrors, but back in the 1950’s, ritual exposure under adult protection was considered part of growing up. A very small child dressed as a ghost with a pillowcase over her entire body. Only the eyes and mouth holes were cut out, plus a slit in the front for holding the basket of treats. The shifting nature of the pillowcase was part of the plan—the child couldn’t race to the next house in the dark or the eyeholes would slip and then they’d slip too. I never realized how cunning my parents were.

1950’s Neighborhood Ghost Costume

LET THE HARVEST FESTIVALS BEGIN
Halloween is the official beginning of the harvest festival season in America.
First is the Chocolate Candy season, also known as Trunk or Treat in the church. Then 22 days later is Thanksgiving, a day given over to cooking and eating, with leftovers for a week afterwards. For the next month until Christmas, cookies and homemade treats roll out of our kitchens as if we were our grandparents. Once the New Year arrives, even if we make a resolution to stop this madness, we get an invite to a Super Bowl party on February 3rd, 2019. This is all happening in less than one hundred days (95).

We do this in addition to our regular lives, of course, for we don’t let anything go. No, we merely pile stuff higher and the wonder why it collapses. It’s called the Western Life Style.

TEEN COSTUMES

LIFESTYLE POSTER CHILD
The main negative features of this lifestyle include stress (long-term and continuous, psychological), positive energy balance (excessive energy intake and low physical activity), low-quality food (both high fat and energy dense, and at the same time poor in micronutrients), and disruption of chronobiology(insufficient sleep). What toe have I not stepped on yet? As my old congregations used to say, “At first you were preaching, but now you’ve done gone to meddling!”

WESTERN LIFESTYLE DEADLY
As countries around the world adopt the Western Lifestyle, rates of metabolic syndrome and diabetes are also increasing. For 2017, the International Diabetes Foundation estimated there were 451 million (age 18-99 years) people with diabetes worldwide. These figures were expected to increase to 693 million by 2045. Almost half of all people (49.7%) living with diabetes are undiagnosed. Moreover, an estimated 374 million people are likely living with impaired glucose tolerance (IGT) and almost 21.3 million live births to women were affected by some form of hyperglycaemia in pregnancy.

In 2017, approximately 5 million deaths worldwide were attributable to diabetes in the 20-99 years age range. The global healthcare expenditure on people with diabetes was estimated to be USD $850 billion in 2017.

DISTURBANCE IN THE FORCE
“An acute disturbance in any of the physiological regulatory systems evokes reactions that tend to reestablish equilibrium. When the stimuli, even of moderate magnitude, tend to be repetitive or chronic, change and allostasis in one system impact on the other, and vicious cycles are created and reinforced.” The plain language translation is our bodies tend to seek equilibrium. If we lose weight, our bodies try to regain it. The vicious cycle many of us are most familiar with is losing the same amount weight over and over again.

Homemade Pizza Costume

THE FOOD WE EAT
Does what we eat make a difference? Every day a new diet fad comes down the pike, or at least a new packaging of an old one trots out for us to ride it for a while. Then we fall off that horse and look for another, with more appeal (cookie diet, anyone?).

Our food choices interact with our genetic, metabolic, and environmental factors. In obesity and metabolic syndrome, often dietary patterns are considered of central importance. In these, attention has been focused over calories, amounts, and proportions of macronutrients, and their effects on the energetic balance by themselves, and through metabolic regulators. You recognize this in the shorthand “calories in/calories out” slogan.

However, obesity, metabolic syndrome, insulin resistance, and diabetes are way more complex operations than mere subtraction. A calorie isn’t just a calorie. That is, not all calories are created equal, although all whole foods have nutrients. Only recently have the acute effects of food ingestion, taking into consideration the type of food, and the specific effects of some nutrients, namely, fatty acids, began to be studied in relation with obesity and inflammation.

INFLAMMATORY ROLE OF FATS
Total dietary fat and saturated fat are associated with insulin resistance and high blood pressure as well as obesity-related inflammation. An immediate postprandial increase in plasma inflammatory markers after a high-fat meal had been shown in abdominally obese men. Consumption of a saturated fatty acid-rich diet resulted in a proinflammatory “obesity-linked” gene expression profile, whereas consumption of a monounsaturated fatty acid-rich diet caused a more anti-inflammatory profile. This means carnivores eating well marbled steaks every day aren’t doing their bodies long term good, but of course they’re too busy being important to have a real doctor test their blood. And they “feel fine.”

MUFA’s are foods and oils with higher amounts of monounsaturated fats, such as Nuts, Avocado, Canola oil, Olive oil, Safflower oil (high oleic), Sunflower oil, Peanut oil and butter, and Sesame oil. Everyone needs some fat in their diet, for it keeps our skin smooth, our hair lustrous, and our appetite satisfied. We don’t need fried foods or animal fats on a daily basis.

LIVER AND FAT STORAGE
The liver has two functions that directly impact the formation of excess fat: metabolism of carbohydrates (sugars) and digestion of lipids (fats). When we consume carbohydrates, our blood sugar rises, triggering a rise in insulin. That rise in insulin signals our liver to begin storing the excess glucose within its own cells. When the liver is full, it begins storing the excess carbohydrates as fat in our body fat. Sometimes that fat begins to accumulate in the liver cells, and the liver becomes fat.

Similarly, when we consume more lipids that the body can use for energy, the liver stores the excess lipids in body fat, and this excess of lipids can begin to accumulate within the liver as well. Whether the excess of food is made up of carbohydrates (sugars) or fat (lipids) —the liver stores the excess energy for future use. Often this results in excess fat accumulating in the liver itself. This is known as Fatty Liver, the first stage of NAFLD and should be viewed as a warning to change unhealthy lifestyle habits and adopt a low carbohydrate and low fat diet that is high in fresh vegetables and lean proteins.

TAKE OUT BOX
We need to eat enough quality nutrients to lose weight. Starving ourselves won’t do it, since this messes up our metabolism. Eating the good food, complex carbohydrates with fiber, for instance, and lots of vegetables full of water (spinach, zucchini, mushrooms) will help us meet our nutritional goals. Foregoing fried foods, highly processed foods, and fast foods will also improve our health. Exercise every day, if just to walk around the block. I sometimes fail on this. But I find a way to move more around the house or do big muscle chores.

Cornie’s Batgirl Costume

Time—we all have the same amount of it. What we do with it is the important thing. If I add an event to my schedule, something else has to go away. I’m not Wonder Woman. I’m not God. I might be Batgirl. I can’t do ALL things through Christ who strengthens me, but I can do all the IMPORTANT things Christ calls me to do in his power.

MORE SCIENCE
Below I’ve made some notes on the role of obesity, free fatty acids, and insulin resistance if you want more information. The link below has an excellent paper if you want to dig deeper. Low grade inflammation and free fatty acids are both implicated in NAFLD, non alcoholic fatty liver disease, which occurs when fat is deposited in the liver.

OBESITY AND INSULIN RESISTANCE
The reason why obesity is associated with insulin resistance is not well understood. Obesity is a condition characterized by an increase of body weight beyond the limitation of skeletal and physical requirements, as the result of excessive accumulation of body fat.

NOT A ROCK BAND
Free fatty acids (FFA) cause both insulin resistance and inflammation in the major insulin target tissues (skeletal muscle, liver and endothelial cells) and thus are an important link between obesity, insulin resistance, inflammation and the development of T2DM, hypertension, dyslipidemia, disorders of coagulation and ASVD.

FAT TISSUE: FACTORY AND WAREHOUSE
Adipose tissue not only stores and releases fatty acids but also synthesizes and releases a large number of other active compounds. According to this concept, an expanding fat mass releases increasing amounts of compounds such as FFA, angiotensin 2, resistin, TNF-α, interleukin 6, interleukin 1-β and others. Some of these compounds, when infused in large amounts, can produce insulin resistance.

However, any substance, in order to qualify as a physiological link between obesity and insulin resistance, should meet at least the following 3 criteria:
0. the substance should be elevated in the blood of obese people;
0. raising its blood level (within physiologic limits) should increase insulin resistance and
0. lowering its blood level should decrease insulin resistance.

So far, only FFA can meet these 3 criteria in human subjects.

Plasma FFA levels are usually elevated in obesity because
0. the enlarged adipose tissue mass releases more FFA and
0. FFA clearance may be reduced

Moreover, once plasma FFA levels are elevated, they’ll inhibit insulin’s anti-lipolytic action, which will further increase the rate of FFA release into the circulation.

The liver is more insulin sensitive than skeletal muscle.

FAT PILLS ARE REAL
Nevertheless, there is convincing evidence that physiological elevations of FFA, such as seen after a fat rich meal, inhibit insulin suppression of hepatic glucose production (HGP) resulting in an increase in HGP (1).

Acutely this rise in HGP is due to FFA mediated inhibition of insulin suppression of glycogenolysis or releasing glucose from carbohydrates.
Longer lasting elevations of FFA, however, are likely to also increase gluconeogenesis, or making glucose from non carbohydrate substances.

Chronically elevated plasma FFA levels, as commonly seen in obese diabetic and non-diabetic individuals, also cause insulin resistance.

GENES AREN’T OUR DESTINY
We know there’s a genetic component linked to the UCP3_HUMAN or mitochondrial uncoupling protein 3 and 2. Healthy pancreatic β-cells are poised to respond rapidly and efficiently to acute changes in circulating nutrient availability to maintain metabolic homeostasis.

CHRONIC EXPOSURE TO OVERNUTRITION
However, it is well recognized that chronic exposure to overnutrition, such as what occurs in obesity, results in a blunting of the insulin response to an acute stimulus.

INFLAMMATION
Whatever its origin, be it or not obesity the main initiator, the chronic low-grade inflammatory condition that accompanies the metabolic syndrome has been implicated as a major player in both the installation of the syndrome and its associated pathophysiological consequences.

WEIGHT LOSS HELPS INFLAMMATION
In good agreement with this interpretation of things, weight loss of obese patients is repeatedly verified to be associated with a decrease of inflammation biomarkers accompanied by improvement of metabolic parameters, namely, insulin sensitivity.

Monteiro, Rosário, and Isabel Azevedo. “Chronic Inflammation in Obesity and the Metabolic Syndrome.” Mediators of Inflammation 2010 (2010): 289645. PMC. Web. 11 Oct. 2018
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2913796/

Diabetes Impact on World
https://www.ncbi.nlm.nih.gov/pubmed/29496507

Coffee Makes Me Smarter

How do I know coffee makes me smarter? Is there science behind this statement, or is this just a perception I have? Scientists giving people 200 mg of caffeine—the equivalent of a couple of cups of coffee—found they help the brain identify words more quickly and precisely. I call that “smarter.” Our IQs aren’t higher, but we can use what we have better.

Does it take two cups, or two sips? Perhaps this depends upon a person’s sleep debt. According to the PLOS Journal, “Sixty-six healthy participants age 24.3 years (19–32 years) were randomly assigned to either a caffeine group (n = 33, 9 males) or a placebo control group (n = 33, 12 males).” Do I know these young men were sleep deprived, or is it my best guess? Men average 5 hours, 45 minutes, while women average 6 hours, 9 minute, according to a 2017 study on American sleep habits.

Excessive fatigue during the day and taking too long to fall asleep were the most common reported issues. The recommended amount of sleep is 7 hours. An interesting side note, every 30 minutes of daily exercise adds about 14 minutes of sleep time. I have the blessing of inheriting my daddy’s ability to fall asleep as soon as my head hits the pillow. “Go all day, sleep all night.”

As I was saying, I worked all evening long to fix printer at home. Reason(s)?

1. Power surge last week might have knocked out delicate “air connections” of the software.

2. My iPad crashed and I had to restore it. No telling what happened there! I was fortunate to have backed up just a few days prior.

3. Printer would print from computer & phone, but the iPad would not recognize the printer. I went to bed. Arkansas had lost their baseball game anyway.

4. When all else fails, a good night’s sleep might solve any problem. It will be there anyway and I can try again.

5. Morning and coffee bring new insights. If I was stuck trying to print from email, why not print from another program on the iPad?

6. Print from Word. Spits out a page!

7. Print from Notes. Spits out another page!

8. Now go to email and try again. BINGO! We have a winner! Chicken Dinner!

“Tomorrow is another day,” my mother always told me. “Things will look different when you wake up.” When I was young, I didn’t have her accumulated experiences to understand this wisdom, but the dawn always comes after the dark of night. We can either stay up worrying and exhaust ourselves, or get a good night’s sleep and wake up refreshed and ready to tackle life again in the morning.

I tend to let God handle the world and its troubles while I sleep. In the morning, I thank God for another day to love and serve, and take care of the troubles that come my way. I don’t go looking for trouble, since like most of us, we have enough trouble in our own lives to begin with! And trouble will find us along the way also.

If I could give you one word of suggestion, most problems in our lives would go away if we all slowed down. We attempt to pack 30 hours of activity into a 24 hour day, and then wonder why we’re so tired. Sleep deprivation is the answer, with stress as a corollary result.

The University of Washington Health Sciences concluded chronic sleep deprivation suppresses the immune system, which means people get sick more often when they don’t get enough sleep.

Dr. Nathaniel Watson, co-director of the UW Medicine Sleep Center at Harborview Medical Center says, “What we show is that the immune system functions best when it gets enough sleep. Seven or more hours of sleep is recommended for optimal health.”

Get 7 or more hours of sleep per night, and simplify your life.

Live long and Prosper.

Love, Cornie

Brain and Coffee Study https://www.smithsonianmag.com/science-nature/in-experiments-caffeine-accelerates-the-brains-verbal-processing-113759145/#I44msTiHHXl4DTum.99

PLOS JOURNAL http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0048487

https://www.sleepphones.com/Sleep-Statistics-The-State-of-Sleep-in-America

Kroger Star Trek Fantasy

I remember the first time I used a computer. Yes, I belong to the predigital age, an era when dinosaurs roamed the earth and people lived in caves. Maybe it wasn’t that long ago in the hoary past, but I do still own a black body Nikon camera with 35 mm film. I take seriously my antique credentials and flaunt them. You’d be surprised how many folks today have never seen a “real camera,” since they only have one on their phone.

Changing the film on the steps of the Acropolis in Athens, I happened to draw a crowd. You’d think they would be more interested in a building from 2,500 years ago than in a tool from 50 years ago, but technology moves so quickly today, many had never seen a film camera. The tourists saw two archaic sights in one site that day.

My first experience with a computer was as a teacher when I had to input the class grades. Finding the ON button was my first challenge, but after twenty minutes, I discovered it hidden on the back. “If they want us to use it, why not make it easy to turn on?” Perhaps only those with secret gnostic wisdom are allowed access to this strange machine, but we didn’t have the internet of things yet. Openness wasn’t a theme.

Once inside, my 1982 brain could easily make the data entry to fill in the blanks of student names and grades. This was just typing in another format. I took typing in high school because I would need it in college and in business later on.

Over the years, I’ve learned the computer skills for word processing, spreadsheets, blogs, page making, newsletters, bookkeeping, and photoshop. If I needed a new skill, I went out and acquired it. Most of the time, I downloaded the program and began working in it. I learned as I went. Taking a class was too slow or not available. The online tutorial was good enough for me.

I happen to be an early adopter of media because I have confidence in my learning abilities. Since I was a teacher, I teach myself. I figure I can’t mess it up. And if I do, it’s not the end of the world. Besides, I practice frequent “saving.” This means I’m always able to revert to a prior good version of my work. (What? You don’t do this? Maybe you should! You can learn something from us old dinosaurs.)

My local Kroger now has the new Scan Bag Go system. I tried it for the first time a couple of weeks ago and came back for a second go round. I found it easier this time, perhaps because I’d had some practice. Also, my store had been rearranged on my first visit, so I had to travel every aisle to find my usual items.

On my second visit I cut 30 minutes off my original time. I usually take an hour to 90 minutes because I chat with folks. I’m not a task focused shopper as some are. I tend to socialize and offer help to people I meet. It’s part of who I am, and anytime I can help add to the well-being of our community, I’m glad to do it.

The little ray gun is fun to zap the bar codes of the foods I put into my grocery cart. I have my Star Trek fantasy as I put my phaser on stun and immobilize the vegetables before I take them over to the weigh scale. When I shoot the bar code, the scanner tells me to put the broccoli on the scale, it determines the weight and price, asks if I want to pay this amount for it, and I click YES. Then I weigh the next fruit or vegetable the same way. I engage the engines of my starship and take off for another part of the galaxy or my local Kroger.

I have friends who will not ever use this system, since they think real people will lose jobs. The checkout clerks I talked to think they can be used for higher and better purposes, such as pulling groceries for people’s click list orders, helping people in store, stocking, and customer service. My friends who won’t use it are mostly people who don’t like technology or aren’t familiar with technology. They’re also middle aged or older. Younger people see the writing on the wall–they know they need to train for flexibility and change in the world to come.

In the last 40 years computers have changed our lives so much. Once we waited until the newspaper landed on our front porches to hear the news. Now we know in minutes when Twitter blows up with someone’s rant or a school shooting happens. While news can happen instantly, we cannot process it immediately. Our lives cannot heal from the trauma of the pain to which we’re exposed daily.

As we age, one of our tasks is keeping our brains limber by learning new skills. Neuroplasticity is the scientific term used to describe the process of maintaining, repairing, and creating new neural connections in the brain. Keeping to the same old path is a recipe for losing our minds, or dementia. If we want to live with a positive attitude, with our minds intact, adopting new technology as it comes down the pike is one way to train our brains for keeping a healthy outlook on life, even if we cling to our old fashioned cameras.