Believe It or Not, There’s a Word for That!

Believe It or Not, There’s a Word for That!

It is amazing what tid bits of information can be found in a pile of old magazines

Believe It or Not, There’s a Word for That!

By D.S. Mitchell

Basement Cabinets

I was cleaning out an old cabinet that had been relegated to a darkened corner of my basement when I uncovered a treasure trove of nearly 500 fossilized Reader’s Digest, Vogue, Glamour, O, Style, and AARP, magazines. Yes! What a glorious way to spend a rainy Thursday, scrounging through  dusty boxes of outdated magazines,  I laughed. I gauged how long it would take me to flip through every page of this unanticipated bonanza and figured I could do it in a single day, if I devoted myself to the task fulltime. Obviously, I’ll need pee and refueling breaks.

Pretty Packaging

Why would I be so interested in old magazines, you ask. First of all, I love touching that slick paper that they used to make magazines out of. Second, I love the fact there is this encyclopedia of near useless information, wrapped up in astoundingly pretty packaging. Just Awesome! Anyway, my ulterior motive was to find a few interesting filler topics for my calamitypolitics.com website. I found a motherlode. The first one I decided to share with my readers came from Reader’s Digest, the September 2017 issue (there was no writer credit given in the magazine). A great piece on “whatta’ ya call this?”  In alphabetical order,

  • aglet (aiglet): an aglet or aiglet is a small sheath, often made of plastic or metal, attached at each end of a shoelace, a cord, or a drawstring. An aglet keeps the fibers of the lace or cord from unraveling; its firmness and narrow profile make it easier to hold and easier to feed through eyelets, lugs, or other lacing guides
  • ferrule: the circular metal part holding the eraser to a pencil
  • glabella: the area of skin between the eyebrows and above the nose. The term also refers to the underlying bone that is slightly depressed, and joins the two brow ridges
  • lunule: the white or wedge-shaped part of the fingernail
  • peen: the round or wedge-shaped end of a hammer-i.e., the part that doesn’t hit the nail
  • petrichor: the way it smells when rain falls on parched earth
  • philtrum: the vertical groove between the base of the nose and the border of the upper lip.
  • phosphene: the light you see when you close your eyes and press your fingers to them
  • punt: the indention in the bottom of a wine bottle, a punt is also a wooden boat with no keel, stem, or sternpost, and is constructed like a ladder, and it’s even a football kick
  • rasceta: the lines and wrinkling on the inner surface of the wrist
  • souffle cup: a paper of plastic cup for ketchup, mustard, and other condiments
  • Snellen test: the test during an eye exam involving reading from large to smaller letters
  • tittle: a small written or printed stroke; the dot over a lower case i or j
  • wamble: a weaving or rolling motion, stomach rumbling

That was fun. Did you learn anything? Of the fifteen listed I knew only one.

Diagnosis: Diabetes

Diagnosis: Diabetes

A diagnosis of diabetes can be a scary thing, but with life-style changes the condition can be improved, or even reversed. Patients do not need to face years of fear, guilt, and drugs.

Diabetes is a scary diagnosis. Make some life style changes and change the prognosis.

Diagnosis: Diabetes

By D.S. Mitchell

A Public Health Emergency

One in ten Americans is living with Type 2 diabetes; that’s approximately 38 millions people. Some might call that a public health emergency. With diabetes comes other life altering diseases; cardio-vascular disease, kidney failure (dialysis), stroke, neuropathy, blindness, and lower limb amputation.

Medical Treatment

Many diagnosed diabetics are on high doses of injectable insulin and multiple oral anti-diabetic medications. Insulin is a hormone that transports sugar out of the blood and into the body’s cells. With diabetes the body can’t manufacture the hormone (Type 1-sometimes called childhood diabetes) or the more common Type 2 diabetes, where the body becomes resistant to insulin’s effects. In both cases, insulin injections are the standard fallback treatment.

Change Your Tactics

It doesn’t have to be this way. Instead of accepting the “inevitable” some patients decide to implement strategic behavioral tactics that have shown to improve the condition and even reverse it. Said more simply, if you’ve been diagnosed with diabetes, you can turn it around. What follows are seven behaviors that can make a difference in your life and your battle with diabetes.

  1. Lose Weight: Do not under estimate the impact of gaining, (or losing), even a few pounds. The physiology of diabetes causes the body to ineffectively regulate blood sugar levels because at the heart of diabetes is “insulin resistance.” With insulin resistance the pancreas is forced to manufacture more and more insulin in an effort to transport sugar from the blood to the cells. What is often misunderstood is that insulin whether manufactured in the body or taken as a medication promotes fat storage and weight gain. It becomes a vicious circle, gain a few pounds and the weight gain will force the body to produce more insulin which in turn causes more weight gain-and so it goes. The good news, however, is that even a 10% weight loss can improve insulin sensitivity by 60%.
  2. Keep Up Your Fluid Intake: Hydration is a pretty big deal, don’t ignore it. With dehydration comes a concentration of sugar in the blood.  Studies show that patients who drink less than a half liter of water per day increased their risk of elevated blood sugar compared with those who drank more. Water, milk, herbal tea all work. Caution for coffee lovers; caffeine is dehydrating, limit the intake to a maximum of three cups per day.
  3. Stay Vaccinated: Many believe that COVID is behind us. Well, for folks with immune suppression, over the age of sixty, obesity, and diabetes the threat remains serious. In fact, studies indicate that COVID damages the pancreas and causes system wide inflammation, which in turn increases insulin resistance. New studies link COVID to new cases of diabetes. If you are in one of the high risk groups get vaccinated and stay boosted. Vaccinations lead to milder cases of the disease which should indirectly result in decreased COVID impact on pre-existing diabetics.
  4. Increase Protein Intake: Protein at every meal, not just dinner. Protein maintains muscle and contributes to blood sugar regulation. Fill your plate with fish, white meat chicken, lean cuts of beef and plant based protein sources such as beans, nuts, quinoa.
  5. Bite-sized Bits of Activity: “Exercise snacking” means spreading short bursts of activity throughout the day. A fifteen minute walk, two or three times per day, may do more to help control blood sugar than one long workout. Remember the 10,000 steps recommendation? In that study there was a link between exercise and improved diabetes control. The goal is to mix various types of exercise. Schedule exercise periods for yourself each day. You might start the day with a fifteen minutes block of strength training, using weights, resistance bands and body-weight moves. Mid-morning do fifteen minutes of aerobic activity such as fast walking, swimming, jogging, or tennis. After lunch try fifteen minutes of stretching which improves joint flexibility, balance, and reduces chances of injury.
  6. Read Labels: Do not focus on sugars, but rather read labels for the “Total Carbohydrate.” This term incorporates both naturally occurring sugars and those added. Women should aim for 30-45 grams of total carbs per meal, and men 60 to 75. A typical reaction after hearing a diabetes diagnosis is to eliminate sugar and carbs. Such behavior can result in nutritional deficiencies, fatigue, and dangerously low blood sugars. Consider talking to a Registered Dietitian and setting up a realistic eating plan. Many insurance plans pay for such training. Ignorance is not helpful, your quality of life depends on understanding how you can best help yourself.
  7. Finally: Losing weight, changing eating patterns, and exercising, are things that a newly diagnosed diabetic, or a long time diagnosed diabetic can do to reverse the disease. However, even with all those interventions, there may still be times when insulin and other diabetic medications have a role to play. Pregnancy is such a situation. Pregnancy frequently elevates the expectant mom’s typical blood sugars, just proving insulin has a secure place in the treatment of diabetes.

 

Creating Your Legacy

Creating Your Legacy

Leaving your legacy and how we contribute to the world is different for each of us.

Creating Your Legacy

Editor: In southern Oregon we have a local publication that circulates to about 100,000 customers called the “Sneak Preview.” It’s an awesome circular that provides valuable local information; both historical and current. Steve Roe, (Roe Motors) our Grants Pass, Oregon, Buick and GMC dealer writes for the publication. I find his articles interesting, informative, and usually inspiring in some way. I didn’t call him and ask about using a portion of his recent article on legacy building, but I will definitely do that tomorrow. Thank you, Steve Roe for your commitment to family and community. D. S. Mitchell

Leaving A Meaningful, Lasting Legacy (an excerpt from Steve Roe’s, March 1, 2024, Sneak Preview  article.)

By Steve Roe

The dictionary defines legacy as “the long lasting impact of particular events, actions, etc. that took place in the past, or of a person’s life.”

Leaving your legacy and how we contribute to the world is different for each of us. We want to know that our life matters to others. Once we know what we want our legacy to be, we can start  building it by living in a way we want to be remembered. Leaving a legacy is limited only by our imagination and what is valued by others. Our generosity can include:

  • Donate: Giving your time, talent, and treasures depending on what matters to you. It can be as big or small as you want because every cent or minute really does matter.
  • Mentor: Being a resource to others in our community that may need guidance or a listening ear.
  • Volunteer: There are dozens of ways to help others by volunteering. It can be a great way to bond with our families and teach others the value of giving back.
  • Pay it Forward: With only a little effort, you can brighten someone’s day. Little gestures can go a long way. Doing kind things for others can help them while giving you that great feeling of giving.

There are a lot of people in need and a little kindness accompanied by a smile can be a big help.

Animal Witticisms

Animal Witticisms

Some of the funnies road signs can be found at veterinary offices.

Animal Witticisms

Editor: Alexis de Tocqueville came to America from France in 1831. He was a young, wealthy, aristocrat, budding writer, social observer, and philosopher. He went on to author one of the most definitive studies of America and her people ever written, “Democracy in America.” While touring the young country, he noted numerous uniquely American traits; two carry-overs from those long ago times were, the “intent self-interest” of the average American, and secondly, that Americans are “not a happy lot.” Well, that reassures me; nothing much has changed in the last nearly 200 years. Americans do however, have witty road signs to change that scowl to a smile. Here we go:

 

By D.S. Mitchell

Silly Road Signs

  1. Holly Ridge Veterinary Hospital: I used a spot remover on my dog . . . .  He disappeared.
  2. Highland Road Animal Hospital: My alarm doesn’t have a snooze button . . . .  It has paws.
  3. Grants Pass Vet Clinic: Someone made a joke about my three-legged cat . . . .  Major faux paw.
  4. Washoe County Veterinary Services: Against animal testing. They get nervous and mark all the answers wrong!
  5. Portland Veterinary Clinic: Q: What animal has more lives than a cat?  A: Frogs, they croak every night!
  6. St. Joe’s Veterinary Hospital: Free belly rubs with each exam . . . . Sorry, pets only!
  7. Carroll County Veterinary Clinic: If a tree falls in the forest and no one is there to see it . . . you can bet a chihuahua 500 miles away will bark at it.
  8. Seaside Animal Clinic: Our dog swallowed a bag of scrabble tiles . . . . the vet is checking him out, no word yet!
  9. Sandy Animal Clinic: Why was the cat sitting on the computer? . . . .  To keep an eye on the mouse!
  10. Warrenton Veterinary Hospital: For a man to truly understand rejection . . . . he must first own a cat.
  11. Astoria Paw and Claws: Why don’t cats play poker in the jungle? . . . .Too many cheetahs.

Well folks, enough of that shit. Have a great day. Be glad you’re an American. We may have our problems, but we’ve got the veterinarians to keep us smiling.

Woo and Small Talk Can Improve Your Life

Brief, pleasant exchanges with people will enhance your mood and elevate your sense of well-being

How Woo and Small Talk Can Improve Your Life

“There are no strangers here, only friends I haven’t met yet.” WB Yeats

By D.S. Mitchell

I Have a Friend

My friend Dave was blessed with an abundance of WOO. People endowed with WOO enjoy the process of connecting with new people, and in turn helping people connect with one another. WOO is an acronym for Winning Others Over. My friend gets all happy faced when he meets someone new and makes a connection with them.  He loves the challenge of breaking the ice and starting a conversation with anybody, anywhere, at seemingly any time; whether its the guy next to us at the ball game or the plumber fixing our clogged drain. Dave needs to make that human connection. I, on the other hand, am not so inclined, but after 40 years of friendship, Dave has taught me a few things about meeting new people and actually enjoying the benefits of small talk.

Not So Social

Don’t get me wrong; I’m definitely not shy, but I am an only child, raised by older parents; and sometimes considered “quiet.” I tend to hold back, getting a measure  or ‘feel’ of the situation; waiting for someone else to initiate the conversation. As I have learned from Dave, that is unacceptable in the world of WOO. In fact, it’s taken time, but Dave has proven to me over and over again; that a brief conversation with someone unknown to me or barely known to me, can boost my energy level, enhance my mood, and keep me smiling for hours. Small talk, he swears  contributes to a sense of community-a sense of belonging, a sense of well-being, and most importantly it gives us a sense of connection to the world around us-it proves we are alive and functioning.

Maximizing the Benefits

“People like you a lot more than you think they do,” Dave tells me.  “Maybe so, maybe not,” I say with a pout. “Keep talking,” being his primary advice, “talk to anybody within the sound of your voice,” he laughs. “We all have that little negative voice in our head, telling us to hide in the corner, but don’t do it! You’ve got WOO just decide to use it,” he encourages me.

Ahead of the Scientists

As it turns out, Dave may be way ahead of the science. I have read, only recently, that conversing with a wide variety of people as often as you can will maximize your happiness. Really? How so, I ask. According to recent studies, scientists have learned that chatting with co-workers, the barista at Starbucks, the Uber driver, a fellow dog walker, the person ahead of you at the pharmacy, can maximize those benefits of improved mood, and zest for life, I mentioned earlier.

Brevity Embraced

The word is out, there is a hell of a lot of benefit from multiple brief conversations during the day. Stopping to tell your neighbor about your poor tomato crop, or bringing up last night’s Trailblazer game with your mail carrier can, according to new theory, be part of what makes us thrive. Those seemingly insignificant daily encounters apparently provide important psychological and physical benefits. So, it sounds pretty easy, no long night deep dives into our psyche with our best bud, but rather multiple daily interactions of reaching out and sharing tiny moments of human contact is basic to human happiness.

Small Talk

David loves the challenge of meeting new people and has devised numerous devices to initiate small talk. I truly believe he  could walk into any gathering and feel at ease engaging with anyone in the crowd whether that’s Joe Biden or the college kid down the street. He just knows what to do or say, and he brings a visible energy to his interactions. He’s a practitioner of the old adage, “There are no strangers, only friends I haven’t met yet.” (William Butler Yeats)

Lessons He’s Taught Me

Lesson #1 You’re circling the punch bowl at your neighbor’s 25th anniversary party and you spot someone you want to engage with. The fact that you are both at the party gives you obvious background  information. So you might ask your target, “Are you friend or family?” Or, “How do you know the happy couple?” “I don’t think we’ve met. I’m Dar.”

Lesson #2 If you notice someone wearing a gorgeous outfit or a striking piece of jewelry tell them how much you like the item. Don’t be surprised if your compliment elicits the story of how they came into possession of said item(s). People love talking to people that approve of them in some way.

Lesson #3 Conversational land mines are everywhere so stay away from the big 4; religion, politics, work, and relationship status. Imagine yourself at a college mixer, try something like, “What do you do for fun when you’re not studying?”

Lesson #4 Don’t short change people conversationally. If someone asks how its going, don’t limit your response to one or two words, but instead give them a thread, that if they want to continue to chat, they have some material to work with. You might say, “I’m doing great. I’m volunteering at Habitat for Humanity and it just gives me an awesome sense of pride. Every day I wake up invigorated. How about you?”

Lesson #5 Sometimes, the conversation simply dries up, but exiting the conversation with grace may seem more difficult than it truly is. The best escape technique, according to Dave, is to introduce the person you’ve been speaking with to someone new, and then excuse yourself, “to find our hostess.”

Conclusion

You don’t need to fully embrace Woo to benefit from many of its practices. Brief, pleasant exchanges with people you don’t know or barely know can enhance happiness, mood, energy, and overall satisfaction with life.  A willingness to meet new people (no matter how briefly) and engage in some small conversation is guaranteed to improve both your physical and mental health. So, go ahead, I give you permission to initiate a conversation in the check out line at Walmart. As an older adult female I suggest that you initiate conversations with women with small dogs or small children. I’m not suggesting anything other than you don’t want to give a strange guy the wrong idea. Other than that grandmotherly caution; socialize away.

You Might Just Be a Woman of a Certain Age

You Might Just Be a Woman of a Certain Age – Again…

If you remember seeing this baby new, you are a woman of a certain age

You Might Just Be a Women of a Certain Age – Again…

Editor: Our society loves giving descriptive monikers to the various generational age groups. The beginning of the 20th century gave us the Greatest Generation (1901-1924), and the Silent Generation (1925-1945). most representatives of these two age cohorts have now passed. Currently, the largest age group in the United States are the Baby Boomers; Boomers I (born between 1946-1954) and Boomers 2, sometimes known as ‘Generation Jones’ (born between 1955-1964). After the boomers came the Gen X’ers (born between 1965-1979), the Millennials (born between 1980-1994), Generation Z (born between 1995-2010), and finally Generation Alpha (born between 2010 and 2025). Every generation has its unique memories, see if any of Cate’s memories trigger a smile.  

By Cate Rees-Hessel

  1. If you have ever had a Lilt home permanent…you might be a woman of a certain age.
  2. If you used Bonnie Bell Ten-O-Six lotion as a teenager…
  3. If you know what Ten-O-Six lotion actually is…
  4. If you have spun the bottle…
  5. If you know why the bottle spins…
  6. If you played post office at a party, long before DeJoy played with the post office…
  7. If you used a clothes iron on your hair and still have hair…
  8. If you ever Naired for short shorts…
  9. If you wore double belts, shoulder pads, or cloisonné earrings…
  10. If you still rock big hair and tweeze your eyebrows…
  11. If you have had a half moon or glass manicure…
  12. If you know what a half moon or glass manicure is…
  13. If you remember Perry Mason’s first case…
  14. If you played the game “Dream Date” and got the dud…
  15. If you think Patrick Stuart is sexy…
  16. If you think Eric Estrada is sexy…
  17. If you think Rick Springfield is sexy…
  18. 18. If you think President Biden is sexy…
  19. If your workout routine involved a shaker weight or a ThighMaster (RIP Suzanne Summers)…
  20. If you owned a Fonzie pillowcase…
  21. If you know who the Fonz is…
  22. If you know who the Bay City Rollers were…
  23. If you have put a tiger in your tank…
  24. If you know what TV show had a dog named Tiger…
  25. If you know who Sam the butcher was…
  26. If you watched the pilot for Murder She Wrote when it first aired…
  27. If your Velcro rollers got stuck in your Dippity-do hair style…
  28. If you own multiple sets of hot rollers…
  29. If you own pink sponge curlers…
  30. If you know what curlers are…
  31. If Lady Clairol is an old friend…
  32. If you ever used Freeze hairspray but now use Biofreeze…
  33. If you know the lyrics to the song that starts out “There She Is”…
  34. If you know who Bert Parks was…
  35. If you gave it a ten because you could dance to it…
  36. If you still have a tube of Great Lash mascara in your purse…
  37. If you knew Morris the cat when he was a kitten…
  38. If you refer to fat-free milk as skim milk…
  39. If you refer to Spanx as a girdle…
  40. If you refer to your bra as a brassière…
  41. If your sports car wore a bra…
  42. If your first car was T-bird…
  43. If you had “fun, fun, fun” until your daddy took it away…
  44. If you take a Jell-O mold to every potluck you attend…
  45. If you took home economics in high school…Home what you ask?
  46. If your high school high score earned you a Betty Crocker pin…
  47. If you ever received a Betty Crocker Home Legion pin for your distinguished service in homemaking…
  48. If you know Tickle deodorant came in citrus, herbal, floral and unscented…
  49. If you used Tickle unscented so it didn’t clash with your strawberry perfume…
  50. If you used Tickle unscented because it clashed with your sweet Honesty perfume…
  51. If you knew Connie Sellecca was the official spokesperson for Tickle deodorant…
  52. If you’re tickled pink at my mention of Tickle deodorant…
  53. If you refer to sex as a pickle tickle…
  54. If you don’t understand why it’s called pickle ball…
  55. If you refer to blush as rouge…
  56. If you own a teasing comb…
  57. If you ever ratted your hair…
  58. If you know where Gidget went…
  59. If you ever watched the Mike Douglas show and knew who his co-hosts were…

If 59 is your actual age, or you’re in the neighborhood, you are a woman of a certain age…

2024’s Worst New Year’s Resolutions

2024’s Worst New Year’s Resolutions

Cate has been going through her list of resolutions for 2024. Enjoy the fun.

2024’s Worst New Year’s Resolutions

By Cate Rees-Hessel 

Editor: At the beginning of each year many of us examine our lives and in many cases decide we need to make some changes; thus the New Year’s Resolution List.  So with that said, here are Cate’s 2024’s worst New Year’s Resolutions.  

  1. Resolving AGAIN to lose weight – this is the most common resolution. It lasts until maybe mid-January most of the time. I no longer bother to resolve to do this, I just resolve to eat healthy, stay hydrated, and exercise.
  2. Resolving to join a gym but never visiting there – canceling can be a major hassle.
  3. Resolving to get a permanent eyeliner and lip liner tattoo. Nope. I’ve resolved to get up ten minutes earlier in the morning to line my eyes and  sometimes I  even skip the lip liner.
  4. Resolving to get plastic surgery or Botox in order to appear younger. I instead will embrace the beauty of aging.
  5. Resolving to clean out your closets, ridding yourself of any and all junk. A good idea but overwhelming if you decide to do it all at once – try doing it in smaller sections.
  6. Resolving to never, ever, ever again, drink, soda, alcohol, or expensive coffee beverages. Let’s face it, not going to happen – just remember moderation is the key here.
  7. Resolving to only drink diet soda. Are you aware of the chemicals in those?
  8. Resolving to play the lottery. Don’t gamble on this one – just start a savings account instead.
  9. Resolving to give your boss a piece of your mind – this is the same as resolving to join the unemployment line.
  10. Resolving to be adventurous. Skinny dipping in winter, bungee jumping over a frozen lake, twerking in public – this is called stupidity.
  11. Resolving to accept as many blind dates as you can – this is also called stupidity.
  12. Resolving to drunk text your ex on New Year’s Eve or maybe Valentine’s Day – this is called beyond stupidity.
  13. Resolving to stop reading the labels at the grocery store. Since the majority of boxed, canned, frozen, and even alleged fresh foods are GMO these days, this is not a wise resolution. Preservatives, artificial colors, and the like don’t make for a happy New Year, either.
  14. Resolving to start jogging 5 miles a day. No, just no – start slow and stay safe. Maybe a walk around the block today and two blocks tomorrow.
  15. Resolving to skip COVID vaccine boosters. You will have plenty of time to read the books you are resolving to read while you’re in quarantine, presuming you are not in a hospital on a ventilator. Whatever you do, don’t binge watch the last six seasons of the “The Apprentice” – you are already sick.
  16. Resolving to dance like nobody is watching in front of a window – no, nope, not good-somebody is always watching.
  17. Resolving to give that creepy date a second chance; after all Valentine’s Day comes shortly after New Year’s. I think not – this won’t end well; creeps just get creepier.
  18. Resolving to conquer your fear of heights by taking flying lessons or trying a zip line. My fear is that this too will not end well.
  19. Resolving to invest half of your paycheck in cryptocurrency. You may want to rethink this one, because the last I heard all those hot cryptocurrency guru’s are serving 99 to life.
  20. Resolving to take pickleball lessons, learning to play the tuba, or enrolling in a circus arts course at the community college- think these over before you shell out any money. I think you’d be alright with the pickleball classes, but I’d definitely forget the tuba training and the high wire act.
  21. Resolving to be a do it yourself plumber – once again, this can’t end well.
  22. Resolving to vote Republican. Don’t go there – ever… No, not ever.
  23. Resolving to buy a boxed set of “The Apprentice” on clearance at Walmart and binge watch it. First of all, why would anyone do such a thing and secondly, why are all those lousy old videos still around? Because they’re lousy of course.
  24. Resolving to never again attend a multi-tiered market party no matter the hype, to find out why, see below.

Continue reading

Take a Fresh Look at Isometrics

Take a Fresh Look at Isometrics

Isometric exercises are easy and show quick results.

A Fresh Look at Isometrics

By D. S. Mitchell

Testing the 30-Minute Rule

Health experts agree that to stay healthy we need at least 30 minutes of daily exercise; but getting that 30 minutes of exercise everyday seems an impossible challenge. Somehow the minutes and hours slip away, and we never commit to adding that 30-minute “health” block to our schedule. However, recent studies are telling us that the ‘30-minute rule’ isn’t hard and fast. In fact, experts are now realizing it is okay to sprinkle activity regularly throughout the day, even in one-minute increments. You heard it here; it is possible for you to get the same blood pressure, cholesterol and waistline benefits as people who exercise more vigorously in longer more structured intervals. The secret behind this is isometric exercise.

All About Muscle Contraction

Isometric exercise is a type of strength training in which the joint angle and muscle length do not change during contraction. Isometrics are done in static positions. In the process, you tense your muscles but don’t actually move. In such positions the muscle fibers are activated, but since these are equal forces against each other, there is no movement. Imagine putting palm to palm and pressing against each other as hard as possible for 10 seconds and then release. Just remember to squeeze it–hard. Since you are not relying on movement to fatigue your muscles you need to squeeze hard, which just means you tighten your muscles as tight as you can and then hold. And don’t forget to breathe. Breathe from the lower belly.

Proven Benefits

Isometrics strengthen and condition muscles, improve control over our bodies (bowel, bladder, breathing), improves body posture and spine alignment, helps prevent injury, improves bone density and strength, increases resistance and endurance, can be done anywhere at any time, no equipment needed, keeps body posture straight and erect and can be done by young and old.

Try it Yourself With These Quick Exercises

1.) While sitting around watching TV or during a work break: Keep a tennis ball next to your favorite chair or in your desk. At least twice a day, grab a ball and squeeze tightly for at least five seconds then release slowly. Repeat 10 to 15 times with each hand.

2.) While standing in line at the bank or the grocery store: A full body exercise can take your mind off the wait. Begin by tensing your butt 10 times. Tighten your stomach muscles, hold for five seconds, then release slowly. Stretch your arms downward behind you and squeeze your triceps 10 times. Rise up on your toes and squeeze your calves 10 times.

3.) While you’re brushing your teeth in the morning and evening try this: As you age your balance deteriorates. To reverse that natural loss stand on one foot for 60 seconds and tense your butt and upper thighs, then switch legs. When that becomes easy, try balancing while lifting your leg to the side and hold for 60 seconds.

4.) If your job is tying you to a desk it is endangering your life: You have probably heard, “Sitting is the new smoking,” sitting is hazardous to your health. If your job has you doing a lot of desk time change your usual chair for a stability ball for 20-30 minute periods throughout the day. A stability ball builds core strength and is recommended for reducing back pain. Don’t forget to get up and walk around every half hour.

5.) While the spaghetti is cooking: Place hands on the wall, shoulders wide apart. Lean into the wall, supporting your body on your toes, and keep your palms on the wall. Push as hard as you can. Keep pushing with the same force for 15 seconds. Relax. Repeat at least 5 times.

6.) While the coffee perks: Try to do a light stretch each morning. Stand at arm’s length from the wall and place one foot behind the other, keeping heels down and knees straight. Lean toward the wall and place one foot behind the other, keeping heels down and knees straight. Lean toward the wall, bracing with your arms. Bend your forward leg to stretch the calf of your back leg. Hold for thirty seconds and then switch legs. *Plantar Fasciitis is a common complaint and it can be prevented by keeping your calves and Achilles tendons from getting tight.

7.) When standing up: Every time you stand up from or sit down in a chair use just your legs. Do this 10 times a day and you can congratulate yourself for doing 10 squats. If you need to use one hand at first to steady yourself you can do that initially.

8.) If you are sitting at a red light: Counter gravity’s effects on bowel and bladder by tightening your pelvic floor muscles. Just pretend you have to pee and are “holding it.” Hold for a count of 10, then release for a count of 10.

9.) While watching season six of Breaking Bad or your personal Netflix marathon lie on your side and do three sets of 15 leg lifts, then three sets of leg circles. Then switch sides.

10.) Wall sit: Stand with your back against the wall. Flex your knees and lower your body as you would while squatting. Hold position 5-7 seconds and then release. Repeat 10 times, increasing the hold time gradually. Make sure your back remains flush against the wall at all times.

Although the above 10 suggestions are quick and easy exercises be sure to strive for a combination of isotonic and isometric exercises. Isotonic exercises include squats and stair climbing. Exercise should be fun. Include a weekly bike ride, roller skate at your local rink, take a hike, play a round of golf, hit the pool, or just take a walk.

The choice is yours. Choose to be healthy.

 

 

Call Me Cate, An Adoptee Moves On

Call Me Cate, An Adoptee Moves On 

I was adopted. They changed my name and now I have changed it back to my birth name

Call Me Cate, An Adoptee Moves On

 

By Cate Rees-Hessel

 

A New Beginning…

As I’ve passed another milestone birthday, my thoughts have wandered to my birth.  I was privately adopted as a newborn by an older couple that were never meant to be parents.  Through DNA testing and the state of Pennsylvania finally opening original birth certificate availability to adoptees a few years ago, I have been blessed with finding my biological family.  I now have multiple siblings, nieces, nephews, cousins, and their families. My cousin Michelle has become one of my dearest friends; she has encouraged me to reach out to my new kin, and maintains our family tree with the accuracy of a brain surgeon – a truly amazing lady. There are so many branches, my one BFF joked my cuz is the “Director of Forestry”…

Oh Yeah, I Blend…

My adopted family was abusive and ashamed of my multi racial ethnicities.  I, on the other hand, am thrilled to be an Irish, Italian, Iberian, Iraqi Jewish Christian.  I was cheated out of growing up with sibling camaraderie and arguments, but I do have dear friends that have become my family.  My spouse and I are truly grateful.

Choose Carefully

When I was adopted, my birth name was completely changed.  This irks me; a name at birth should remain through a lifetime.  Hopefully parents will take this into account before choosing overly unusual names.  What we are called should be special, and should be treated with reverence.  When we brought home our most recent lovable Puggle, we kept her beautiful name Sasha.  In Hebrew it means defender of mankind.  I will admit we changed our new kitten’s name from Hazel to Prada – one of my two spiritual mothers was a Hazel, that name being exclusively hers. Besides our cat is a constant reminder for my husband to buy me a Prada purse.

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The Rotary Four-Way Test

The Rotary's Four Way Test is a good way to lead your life.

 

Editor’s Note: The genesis for this article came from my neighborhood advertising circular, the Sneak Preview. The December 2023 issue had a wonderful article by a local businessman, Steve Roe. Mr. Roe is the 2023 recipient of the Louis Schultz Distinguished Service Award, given each year to (Grants Pass, Oregon) community members who give their time, knowledge and resources to help improve our local community. In his beautifully written article Steve mentions the Rotary’s Four Way Test and how he personally and the Rotary, use the Four Way Test to evaluate what we think, say, and do. 

 

The Four-Way Test

Has Us Question What We Think, Say, and Do.

By D.S. Mitchell

 

A Long Time Back

In 1905, in Chicago Illinois, Paul Harris and three business friends got together and created the Rotary; the worlds first service organization. It wasn’t until 1943 that the club adopted Herb Taylor’s, another Chicago businessman’s, Four-Way ethics test. The Four-Way test is now a center of Rotary thought and action. The Four-Way test guides the Rotary’s unique approach and process to address conflicts, solve problems and make decisions to achieve desired objectives. The four questions are to be asked of the things you think, say, and do. Considering the abusive nature of today’s public and private discourse, I think putting the Four-Way test in operation, before we open our mouths, or take any action, might be a good place for all of us start; especially since it is supposed to be a joyous time of year.

A Clear and Positive Vision

Superbly simple, the Four-Way test offers a clear and positive vision for turning people away from vulgarity and back to civility; only joking, because what we have going on now may be unfixable. Sorry, for the negative insertion, but I am at this moment frustrated with the outrageous antics of the Republicans in the House of Representatives. However, not to digress; the Four-Way test is to be used in what we think, say, and do. Clearly the challenging part of the Four-Way test is that all four questions must be satisfactorily answered to reach an answer to the question. The four ethics questions the Four-Way test asks are;
1. Is it the TRUTH?
2. Is it FAIR to all concerned?
3. Will it build GOODWILL and BETTER FRIENDSHIPS?
4. Will it be BENEFICIAL to all concerned?
The Rotary over the last 120 years has grown into a global network of 1.4 million neighbors, friends, and leaders who volunteer their skills and resources to solve issues and address community needs around the world with empathy and concern; they may be onto something here.
Constructive Not Destructive

The test is not a rigid process.  Below are ideas for using The Four-Way test and conflict transformation concepts for constructive change without quite importantly, violence.

  • Is it the TRUTH? Act with integrity and high ethical standards.  Acknowledge and define the problem including the root causes. Gather information by asking questions and with the use of critical thinking identify the difference between facts, beliefs, assumptions, and opinions. Such actions build trust.
  • Is it FAIR to all concerned? Keep in mind both the Golden Rule and the Platinum Rule. Okay. I  had to look this one up. The Golden Rule is; “do unto others as you would have them do unto you.” Well, the Platinum Rule is, “do unto others as they would have you do unto them.” Hmm. Okay. I get it. Identify and include all interested and affected parties in discussions. Attempt to understand the other points-of-view in the context of conflict and reaching shared goals. Such actions foster accountability.
  • Will it build GOODWILL and BETTER FRIENDSHIPS? Promote civility by projecting an air of respect and openness. Be open to looking at new things and old things in new ways that can lead to creative and innovative solutions.  Discuss and agree on desired outcomes until consensus is found. Respect for what everyone can contribute  promotes fellowship.
  • Will it be BENEFICIAL to all concerned? Keep an open mind and a curiosity for new ideas, novel applications and different points-of view. Consider many options and build on different ideas. Come to mutually beneficial solutions that are sustainable and repeatable.

The Four-Way test is an adaptive process. It takes into account everyone’s point-of-view and concerns, as well as their needs and wants. The process is designed to build goodwill and earn trust so a particular end result is mutually beneficial, sustainable and fair with repeatable outcomes.

On the Home Front

Just in time for Christmas get togethers. I’m laughing, but, I’m deadly serious at the same time. I encourage anyone reading this article  consider using The Four-Way test to address conflicts in the public square and at private dinners with cranky relatives. Remember the questions start with What We Think, followed by what What We Say and lastly, What We Do.