Causes of Cold Feet

 Cold Feet (Literally)? Here's Why, According to Experts — And What You Can Do About It (yahoo.com)

Causes:

Poor blood flow / circulation

Chronic conditions - heart disease, peripheral artery disease, diabetes, fibromyalgia, and thyroid disorders

Certain medications - beta blockers, migraine medicines, and decongestants

Reynaud's Phenomenon - often associated with conditions like Lupus, rheumatoid arthritis, pulmonary hypertension, and thyroid disease.

Anemia 

Stress 

I have cold feet due to poor circulation. 

The blood flows down to my feet but pools there. 

My feet often turn purple.

Here are some things that help me deal with my cold feet / poor circulation:

wearing heavy socks

sleeping on a heated mattress pad

using a foot warmer / massager

limiting my exposure to cold temperatures - for me that means under 50 degrees

exercising / moving - even chair and bed exercises help

elevating my feet when I'm sitting

Two lifestyle changes that would likely help if I actually did them (sigh):

limiting my salt intake 

drinking water 

ETA: Okay, I wrote this late last night / early this morning. And now it's time for my confessional. I don't do the things I should be doing to protect my feet. I am writing these blogs to give advice, to promote health and wellness, but then I don't take the steps to keep myself healthy. It's called self-sabotage, people. And I am working on it. 

librarianintx

Article about Dietician-Approved Grocery List - How Am I doing?

 This Dietitian-Approved Grocery List Will Ensure You’re Stocked With Healthy and Versatile Foods (yahoo.com)

The article breaks the grocery list into groups:

Group #1 Produce

I am most successful in the berry category. I need to be eating them every day though. I like strawberries and blueberries. I don't care for raspberries and blackberries.

I finally bought baby spinach week before last. But it takes me a long time to eat even a small bag.

I like mushrooms but they go bad so fast. 

I eat peaches and pears - are they citrus fruits? 

Group #2 Protein

I eat a good amount of beans, eggs, and quinoa. 

I eat salmon twice a week. 

I also eat almond butter but need to add walnuts to my diet. 

I eat chicken and occasionally turkey. I eat very little meat. 

Group #3 Bread and Pasta

 I eat too much bread, and while it is wheat bread, it is not whole wheat. 

I also eat rye bread, but both have sugar and are not especially healthy. 

On the positive side in this category, I have switched to whole wheat pasta. 

Group #4 Dairy

I eat cheese and drink milk pretty much every day. 

I like yogurt and cottage cheese, but I don't eat them much. 

When I do eat yogurt, it is not unsweetened. Bad me. 

Group #5 Snacks and desserts

Unfortunately, I excel in this category. :(

I have a sweet tooth and I love salty snacks.

Bad for someone with poor circulation who is also chronically dehydrated AND has an inner ear disorder.

In my defense, I am consuming less sugar. Nowadays I eat a Kind breakfast bar or an Enjoy Life bar as my sugary snack. I rarely eat baked goods like cookies or brownies. My afternoon snack used to be angel food cake slathered in Nutella. Now are you proud of me? :) When I have the time and energy I make my own muffins with no refined sugar.

When it comes to salty snacks, my go-to lately are tortilla chips. I tried the Whisps that were mentioned in the article - the cheddar ones were VERY cheesy for me. Maybe I'll try another flavor. They are also quite expensive. Chips of any kind are so dangerous. When I have them in my apartment, I try to portion them out so I don't eat half the bag. 

So my goals are:

more fruits and vegetables

more leafy greens

more walnuts

less sugar and salt

more cooking

and MORE WATER!!

librarianintx

Mrs Kelce

"What a hard job she had, cheering for both, worrying about both, finding a way to celebrate with both - and luckily her boys rose to the occasion and handled the situation with grace and humor. She raised them right. Congrats to the Kelce family."

My thoughts on Donna Kelce, as she watched her sons Jason and Travis play on opposite teams in last Sunday's Super Bowl

librarianintx 

"Be on Time Chronicles"

After yet another mix-up where I was no-showed because the driver was at the loading dock and I was in front, but luckily he found me so I didn't have to wait for another ride, we dropped off a passenger at the Regal Cinema on Stonelake Blvd. There were maybe four cars in the parking lot. A little strange, but it was an odd time of day, plus COVID maybe, so...

But then we exited the parking lot on to Stonelake Blvd, and there were no cars on Stonelake. Zero. The street was empty in both directions. No people walking either.

"Wow, this is kinda weird," I said.

"Yeah," said the driver. "Did the rapture happen, and we got left behind?"

We were both relieved to see the usual traffic when we got to the light at 183.

:)

librarianintx 

My Favorite Grammy Moments 2023

 I'll jump right in:

1) Lizzo!! - Lots of excitement for Lizza and her fans. First, she stunned on the red carpet in a floral cape and Dolce & Gabbana corset gown. Then she took us all to church in a mashup performance of "It's About Damn Time" and "Special." And then she won Record of the Year!! The last time a black woman won Record of the Year was Whitney Houston. Lizzo dedicated the award to her mentor Prince, and she got emotional as she finally had the opportunity to tell Beyonce in person (from the Grammy stage) how much of an impact Queen B has had on her life as well as her music. 

2) Adele winning the Grammy for Best Pop Solo Performance - I love her music, and I love her. 

3) Bonnie Raitt winning Song of the Year - She looked as shocked as Jon Batiste did when he won Album of the Year last year. 

4) The Motown performance - Love Motown! - Stevie Wonder and Chris Stapleton jamming together was awesome! 

5) Kim Petras' accepting the Grammy for Best Duo or Group Performance for her and Sam Smith's song "Unholy." Kim received shouts of excitement and a standing ovation when she announced she was the first trans woman to win a Grammy.

6) The fans segment - Okay, I agree with the criticism that the segment was too long, especially on an awards show that is already too long. But I LOVED the representation - black, white, Asian, Latino, LGBTQ+, mature adult, and a person with a disability. When Trevor Noah invited the fans onstage to help present the Album of the Year award, I said, "There better be a ramp!!" I didn't see one, but the lady in the wheelchair was on the stage, so they got her up there somehow. Librarianintx meltdown averted. :)

librarianintx

Plan for Emergencies

I've been a worrier for most of my life.

I'm learning that there's two kinds of worrying:

Useful and useless worrying

Useful worrying helps you plan ahead, be resourceful, and can keep you safe in an emergency. 

I'm figuring out that I did some things right and some things wrong during our current power outage due to an ice storm.

The main thing I want to talk about is food. I ordered and received a food delivery at the beginning of the situation. So we have food. But I needed to think more about me being a person with a disability. 

I am very lucky to have a roommate, and he helps me whenever I need assistance. I'm mostly self-sufficient, but in this case, I needed more help than usual, because I can't use a manual can opener. I also can't open pull top cans. Over the years I have crossed my fingers, held my breath, and purchased a number of gadgets that promised they could easily open jars, soda cans, and pull top cans.

Nope.

Not for me, anyway.

So next time, just in case I'm alone, I need to think about non-perishable food that I can open. 

Here are some ideas (I have a few of them):

Crackers,, including peanut butter crackers and cheese crackers

Breakfast bars, granola bars, and meal replacement bars

Fruits and vegetables that are packaged in single-serving disposable containers with plastic lids that peel off. Examples: peas, corn, peaches, fruit cocktail 

More foods these days are available in pouches. Examples: tuna, salmon, refried beans, peanut butter, and almond butter

I don't eat cold cereal, but those come in single serving options now, so having a few is a good idea

Chips are a favorite food group for me :) but if they are in my apartment, I will overindulge and won't have any left for emergencies, so scratch that.

Same with cookies, brownies, sweets...

I'm trying to focus on at least somewhat healthy food here! :)

So we will get through it.

Tomorrow the ice will be gone.

And hopefully power restored. 

With every tough situation,  lessons are learned. 

librarianintx 

The Twenty Healthiest Vegetables

These Are the 20 Healthiest Vegetables Of All Time, According to Registered Dietitians (yahoo.com)

Here's the list if you don't want to read the article:

avocado

broccoli

tomatoes

cauliflower

hot peppers

bell peppers

spinach

eggplant

peas

beets

carrots

sweet potatoes

brussel sprouts

onions

kale 

cabbage

leeks

jicama

spaghetti squash

celery

My thoughts:

hooray! 

I like a lot of these vegetables!

My favorites are avocado, tomatoes, broccoli, cauliflower, carrots, and peas.

I want to eat more onions, spinach and sweet potatoes.

I don't usually eat bell peppers, celery, spaghetti squash, leeks, cabbage, or eggplant, but I like them. 

I don't care for kale, beets or brussel sprouts but I have tried them. 

I don't like hot peppers. 

I've eaten jicama once - it doesn't have much of a taste, but it was okay. It reminded me of apple. 

I'm surprised that kale and spinach weren't higher on the list. 

Three vegetables that I eat frequently that didn't make the list: zucchini, yellow squash, and cucumber.

librarianintx

Netflix Dahmer Docuseries - SPOILERS!

In case you missed it in the title - SPOILERS

I am fascinated by serial killers, and true crime in general, but I only knew the basics about Dahmer. 

So the first thing you're going to say is, you are interested in true crime and serial killers, but you can't handle gore? 

Point taken, dear reader.

I don't do well with gore. 

But I will watch at least some of Ryan Murphy's shows. 

Because he is a genius, and his shows are brilliant. 

I will deal with gore if it's a Ryan Murphy production. 

Now that we have that out of the way....

I'm not here to talk about the gore. 

I am here to talk about the unfathomable, unspeakably horrifying, 100% blatant RACISM and HOMOPHOBIA on the part of the Milwaukee police department that allowed Jeffrey Dahmer's killing spree to continue. 

He committed his first murder in 1978, and his last in 1991. 

Despite reports from neighbors of suspicious behavior and foul odors coming from his apartment, PLUS the fact that he was a convicted sex offender, Dahmer was not considered a suspect, even though men of color were disappearing from his area. 

Three black women called police when a young, mixed-race male of unknown age was found nearly naked and apparently heavily intoxicated outside of Dahmer's apartment building. Dahmer told police the boy was an adult, that they were live-in boyfriends, and that the man (boy) was very drunk. Dahmer allowed the police to follow him and the boy back to his apartment. He allowed the police INSIDE his apartment. He explained away the foul odor in the apartment. AND THE POLICE BELIEVED HIM. Because he was white. And because they didn't want to deal with the situation of a gay couple. 

This is how much the police fu**ed up:

The boy was 14, not 19.

They did not press to see an ID

They did not wait until the boy was coherent.

They did not look in the refrigerator (to investigate the smell)

They did not search the apartment, even though Dahmer gave consent. 

If they had, they would have seen the body of Dahmer's previous victim on the bedroom floor. 

They did not listen to the black women.

They did not believe the black women. 

They did not wait around to listen to, or believe, the mix-raced man (boy)

They did not take him into protective custody. 

They only listened to, and believed, Dahmer. 

I know there is a lot of controversy regarding this series. 

People say the show is glorifying Dahmer.

And I know the families of the victims are very upset. 

I am not at all trying to minimize or disregard their pain and outrage. 

At the same time, I am glad this story is being told. 

Evan Peters said it best, when he accepted the Golden Globe for Best Actor in a Limited Series earlier this month, "...I want to thank everyone out there that watched this show...it was a difficult one to make,  a difficult one to watch...but I sincerely hope some good came out of it..."

Yes, it's sad that many people, myself included, are having to learn about such a horrific time in our nation's history from a television show. 

But at least we are learning about it. 

librarianintx

Caveat To My Last Post

I know what many of you are saying if you read my previous post:

I work full time

I have a family

I am taking care of my parents.

How nice for you that you can section your tasks and activities.  

I don't have that luxury. 

I hear you.

I apologize. 

I understand that I can live my life this way because I have fewer responsibilities. 

I am going to offer some suggestions,  with the stipulation that they are not options for some.

When it comes to your job:

Request a flexible schedule 

If you have a disability, ask for reasonable accommodations 

Invest in short and long term disability insurance through your employer 

Take sick leave 

If you are low on sick leave, ask if there is a sick leave pool.

When it comes to family responsibilities:

Talk to spouse and children about pitching in more

Ask family and friends to help. There are web sites where loved ones can set up schedules to share duties

If financially able, hire a maid service and/or have food delivered, or do curbside

Ask siblings to help with parents, or to take on more responsibilities for a period of time.

I hope these ideas can help.

librarianintx 

Do What You Can

It is imperative that when you have a chronic illness, or are recovering from a transient one, that you only do what you can manage.

You need time to recover and heal.

For me, that means sectioning activities into small amounts of time. 

I do what I want when I feel like doing it.

Fatigue and some brain fog are affecting me as I recover from COVID. 

So, for example, yesterday i:

Read for a few minutes throughout the day

Played one or two games of something at a time

Wrote a note or two

Exercised for a few minutes at a time

Organized my bathroom throughout the day.

Accomplishing activities in batches can make it easier when you are unwell.

Be prepared for frustration that completion is taking longer than usual - but giving yourself grace during this time is vital for your recovery. And if you have a chronic illness and then get sick or injured in addition, this means giving yourself grace until you return to baseline health, then continuing to give yourself grace as you deal with constant health issues. 

For many people who deal with chronic illness or disabilities, they already implement these concepts of short duration activities, patience and grace.

I'm still learning.

librarianintx 

Year in Review 2022 - Accomplishments

Accomplishments:

I started playing Wordle at the beginning of the year, then added Spelling Bee. 

I took Pickup for the first time (Austin's answer to Uber)

I fixed an Internet outage in the apartment.

I've learned to enjoy the challenge of figuring something out (never thought that would happen)

I read 27 books. I need to update my Goodreads account.

I learned how to take a COVID test. :-/

I'm studying a little Spanish and sign language (emphasis on little)

I have made surprising and exciting strides in my mental health:

My storm phobia is not gone, but it is much improved. I don't check the weather obsessively, and I can now stay by myself during a storm - sometimes. :) 

My re-entry anxiety from the pandemic is also much better. I haven't been to a big event like a concert for health reasons, but I can be out in public without anxiety - most of the time.

I can also talk about my mental health, which is huge for me.

Finally, I am becoming more open about my physical health. I started using a rollator a few months ago. Her name is Poppy - more about her in future posts.

librarianintx 

Year in Review 2022 - Cooking

I'm surprised at how much I accomplished this year.

Rather than one long post, I'm writing a few.

Topic one: Cooking

My friends gave me an Instant Pot, and I LOVE it! I can cook independently with ease using an IP, and that is a game changer! This year I made:

Black Beans

Pinto beans

Taco pasta

Tuna casserole 

Chicken and barley soup

Chicken pasta alfredo

Creamy turkey tomato pasta

Only the tuna casserole was a fail. :)

I also did some baking. 

I have made egg bites previously.

This year I made several batches of...

Vegan sugar free banana blueberry muffins

and

Sugar free chocolate muffins (sweetened with honey)

Also, probably my biggest accomplishment this year -

I made Filet of Chicken (a family recipe) by myself. The apartment stunk for three days, but the chicken was yummy!!! It wasn't as difficult as I expected, and totally worth the effort. 

librarianintx 

Damar Hamlin

So many thoughts about what happened to Damar Hamlin last night during Monday Night Football. 

Too many thoughts.

So I'll keep it to a few.

First and foremost:

This is about a human being.

A son

A brother 

A friend

And yes, a teammate.

It was absolutely the right decision to end the game.

I think more games should end after a serious injury.

Players have suffered serious concussions, broken bones, and possible paralysis. 

But the games continue.

What message does that send to our society?

We have become desensitized to the brutality that football has become.

The sport has to be made safer.

Safety protocols that have been developed apparently aren't sufficient.

Are they being adhered to?

If not, why not?

Also if not, are the punishments strict and swift?

What can be done to make the sport less dangerous?

Is padding to protect the chest possible?

Will it help?

They wear helmets, but they still get concussions.

So many questions still. 

Football is a tremendous industry.

And risk is an inherent part of life.

Freak accidents and injuries happen every day.

Also, anyone can have both a natural talent and innate love for football.

Last night a former player said, "I loved the game from the moment a ball was put in my hands. I never wanted to do anything else. I had no Plan B."

So in my way of thinking, you don't end football. 

You make it safer.

You strictly enforce safety.

You create a culture of safety.

And no one plays football until this happens.

librarianintx 

Quote of My Life

THIS

QUOTE

DEFINES

MY 

L.I.F.E.

Yes, I'm on Facebook way too much.

I hope to be on it less after this year.

But then I find this:

No explanation needed if you really know me.

librarianintx 

A Monday

Ultimately, today was about gratitude for what I was able to accomplish and giving myself grace for what I was unable to achieve.

This was not about anxiety limiting me.

Or a lack of motivation preventing me.

It was about still recovering from illness

And less than ideal weather

Plus an inability to schedule transportation 

There was no anger or self-criticism.

I knew I did the best I could.

I gave myself credit for that.

And chose to focus on what I was able to do.

Today was not about courage, but I am reminded of one of my favorite quotes:

"Courage doesn't always roar. Sometimes courage is that still, small voice at the end of the day that says, 'I will try again tomorrow.'"

I faced the shortcomings of the day with a calm determination that I will complete my tasks another day. 

A healthier approach to a challenging day.

Progress feels good.

librarianintx

Gratitude

It is during times of difficulty and frustration with life that focusing on gratitude can be the most beneficial and enriching:

So today I am grateful for:

The ability to work from home

Potato soup

A brownie

Three new shirts (on sale!)

Cough drops and green tea with lemon

Organizing

And...

Believing that tomorrow will be better. 

librarianintx 

DWTS Season Finale - Who Should Win?

The show starts in forty minutes as I am composing this - I am SO excited!

Because of the move to Disney Plus, I have missed some of this season. However, I would say that this is one of the strongest final four I have seen. In my opinion, they all deserve to be there, and any one of them could take that mirrorball trophy.

I have been rooting for Shangela and Gleb all season. I CANNOT wait to see their freestyle! And I will be THRILLED if they snatch the crown...I mean win the title. 

But at the same time, I think Charli is one of the best contestants the show has ever had. She looks like a professional dancer. And she is so sweet and humble. Gabby and Wayne are also extremely talented. It's one of the few seasons where I will feel happy and satisfied with whoever wins. 

A lot of it boils down the freestyle. I have seen some frontrunners do some lackluster freestyles, and I have seen some less capable contestants do some highly entertaining freestyles. What will happen tonight? Will they all make us jump off the couch and cheer?

Enjoy the show, and the ride dance fans! Good luck to the final four!

librarianintx 

Always Someone to Cheer For

I am not a good sports fan.

I get into a sport when one of my teams gets into the playoffs.

That's not fair.

I should be rooting for them from the beginning. 

Celebrating the wins and suffering through the losses.

Believing in them when they're down as well as when they're up.

But anyway...

The point of this post is that while it sucks when a beloved player retires or is traded, it's important to know that a new player always has the ability to steal your heart and earn your respect.

I was so upset when Carlos Correa left the Astros. He was one of my favorite players. He is an excellent Short Stop. I loved his "bromance" with Jose Altuve. I missed that magic.

But now the Astros have a new Short Stop. And I know there are MANY people smitten with and very impressed by Jeremy Pena. What a season this rookie had. ALCS AND World Series MVP! Youth, vitality, athleticism. A winning smile, a team player, and a surprising lack of ego for someone who has catapulted to stardom in the sports world.

The Astros are awash in talent. Every member of the team contributed to their World Series victory. It was a magical season. I'm thrilled for the players, the city of Houston, and for their manager, Dusty Baker Jr. At 73 years old, Dusty finally gets a WS ring.

librarianintx 

Fourteen Brain-Healthy Foods that Will Help Protect Your Memory and Cognition

From Prevention.com

green leafy vegetables

coffee or tea

poultry

citrus

fatty fish

whole grains

eggs

beans

nuts

olive oil

berries

dark chocolate

raisins

red wine

My thoughts:

Hooray! I like and will eat or drink everything on this list, except coffee and red wine. I already eat whole grains, poultry, eggs, beans, and berries several times a week. I can't chew or swallow nuts well, so I have started eating adding a tablespoon of walnut flour to yogurt. I also use olive oil as my base for homemade Italian dressing, and I am going to start substituting olive oil for butter on my red potatoes. I bought some frozen spinach this past weekend, and I have packets to make green tea. I like salmon a lot, but I don't make it very often. And I like raisins and citrus but don't tend to eat them because they are both high in potassium, and I have to watch my potassium. And dark chocolate - yes please! I eat dark chocolate sugar free pudding sometimes - does that count? 

librarianintx

Fifteen Ways to Reduce Your Risk of Cognitive Decline

Here are fifteen ways to reduce your risk of cognitive decline:

1. Manage your blood pressure

2. Keep healthy cholesterol levels

3. Keep a consistent and stable blood sugar range

4. Rack up enough physical activity

5. Eat a nutritious, well-balanced diet; the DASH diet and the Mediterranean diet are Alzheimer's Association favorites, and the MIND diet is a perennial neurologist pick

6. Consume fewer refined carbs and more dietary fiber

7. Don't smoke (talk to your healthcare team about quitting if you do)

8. Seek treatment for symptoms of depression, if present

9. Keep socially connected

10. Limit alcohol use

11. Score 7 to 9 hours of sleep regularly

12. Challenge the brain through puzzles, reading, music or other hobbies

13. Treat hearing loss, if present

14. Meditate—even 12 minutes per day can move the needle

15. Take steps to protect from head trauma—wear seat belt in vehicles, wear a helmet during sports and "fall-proof" your home from slippery surfaces and rugs

Thoughts on my risk:

My blood pressure tends to be on the low side. But I also have anxiety and because of that I think my cortisol levels are elevated sometimes, so that increases my risk. 

I don't get my cholesterol levels checked often enough. They've been okay so far, I think, but I need to find out what my numbers are yearly. 

I also need to work on blood sugar. The last time I got my blood sugar checked, it was slightly out of range. Not bad enough to concern a doctor. But what I think I need to work on is not getting overly hungry. I need to eat more frequently, and more complete meals. And I am chronically dehydrated. That is a big problem for me. 

I exercise every day, but it never feels like enough. And it's getting harder as I get older. But I'm still doing what I can. I am trying to incorporate more yoga and strength training. 

I am REALLY working on eating better. I definitely eat healthier than I used to. For me, I have to balance eating healthy with also getting enough calories, because I need to gain weight. 

I eat fewer refined carbs than I used to. I used to eat white rice. Now I eat quinoa and bulgur wheat. But I still consume too much sugar. 

I have never smoked.

I am working on reducing anxiety and depression. 

I was very sheltered during the pandemic but am working my way back to being more social. 

I don't drink. 

Sleep - I average six and a half to eight hours a night. For my age I think that's very good. 

I do Wordle every day and play a variety of games on my phone. I am trying to learn some Spanish and sign language, but I need to practice more. I want to learn how to play the piano. I journal and blog. 

I get my hearing checked every other year. 

Meditation is on my list of activities to start. :)

I always wear my seat belt, but my balance has become worse. I need physical therapy and am trying to get set up with home PT. 

librarianintx

Leslie Jordan

Emmy-award winning TV actor

Film actor

Stage actor

Playwright

Singer

Author

Social Media sensation

Leslie Jordan made the most of his too-brief 67 years on this earth.

His shocking death today has left us bewildered and mourning this comedic talent and lovable personality.

The amazing thing about Leslie was his ability to take the characteristics that could make him the object of ridicule - his effeminate qualities, his short stature, his Southern drawl, and spin it all into comedy gold. Leslie wasn't only a comedic actor. But it will be what he is remembered for. That, and the smiles and comfort he brought to a lonely and sheltered world through his social media presence during the pandemic. 

"I was baptized 14 times. Every time the preacher would say, 'sinners, come forward,' I would say, 'Oooh, I was out in the woods with that boy, I better go forward.'" Leslie Jordan

"Karen Walker...I thought I smelled gin and regret" Beverly Leslie

"Beverly Leslie...if you sat on a phone book, it'd be nice to see you too." Karen Walker

librarianintx 

Dancing with the Stars: Disney+ Nite

Disney+ Nite, not to be confused with Disney Nite - Promotion, Dance Fans, it's all about promotion!

Okay, disclaimer at the outset: The judges are the dance experts. I am not. So when I say my scores differed from the judges, I understand that they know far more than I do about technique. Still, I think the judges were inconsistent with their scoring on Monday night. Read on to find out when we agreed and when we didn't. 

I am with the judges on their critiques for Charli and Gabby. For me they were the top of the night. But I think they should have both received 10's. Charli should have received a perfect score for dancing with that Marge wig and dealing with hundreds of bobby pins in her head. Seriously, though, both of those routines were full of content, musicality, and personality. 

I was slightly less impressed with Wayne & Witney - I thought the dance was a little slow to take off. But I love him and I'm glad he did well. 

On the flip side, I thought Jordin & Brandon deserved all 9's for their beautiful jazz routine. 

I COMPLETELY agreed with Len on Daniel & Britt's High School Musical-themed Quickstep. The desks and extra dancers got in the way and interrupted the flow of the dance. But I also felt that the umbrella in Heidi and Artem's Mary Poppins routine was distracting and should have been cast aside earlier than it was. I think one judge mentioned the umbrella, but they weren't as vocal about it as I would have been. 

Okay, first big gripe of the night: Shangela & Gleb's Charleston received the same score, and about the same amount of praise, as Selma & Sasha's Quickstep. I love Selma. As a person with a disability, I am very happy to have Selma in this competition. But Len talks about how he doesn't want dancers "messing about", being out of hold, etcetera, and that is exactly what Selma & Sasha did. Did Sasha choreograph the dance that way because Selma could not physically do a proper Quickstep? It's fine if that is what had to be done, but why did she get 8's for that dance? I don't think the two routines deserved the same score. 

Gripe Number two: Trevor & Emma and Vinny & KoKo both did Samba routines. Trevor had hip action, good energy and partnering, musicality. Trevor had technique. Vinny had no technique that I saw. No hip action, no musicality. The dances came right after each other; Trevor's was first. I gave Trevor an 8 and Vinny a 6. The judges scored Vinny one point higher. HOW? What am I missing? Yes, I think Trevor is hot and I particularly enjoy dances where he is moving his hips with his shirt open, but that is not why I gave him an 8. 

Okay, main rants over. 

I pretty much agreed with the judges on the remaining three contestants: Joseph, Jessie, and Sam. Joseph's lifts were sloppy and made me nervous for Daniella. The routine was too challenging for him. I thought Jessie and Sam both improved from last week. Jessie's kicks and flicks were on point, and Sam showed surprising musicality and attack in his Paso Doble. 

Trevor DID NOT belong in the bottom two. In my ballroom, Vinny and Joseph would have been up for elimination.

These are my opinions, and I am sticking to them. 

My ranking for this episode would be:

Charli

Gabby

Jordin

Wayne

Heidi

Shangela

Trevor

Jessie 

Selma

Daniel

Sam

Joseph

Vinny

librarianintx

Twenty Heart-Healthy Snacks

 www.yahoo.com/lifestyle/20-registered-dietician-approved-heart-210000282.html

 I'm happy to see this list, because I like several of these foods. 

1) almond butter and fruit - I eat almond butter sandwiches occasionally. Not too often because I eat the stir-no kind that has palm oil in it

2) red grapes, cranberries and pomegranates - I like grapes but have not tried the other two, other than cranberry juice

3) avocado toast - I like avocado toast, but rarely make it. 

4) hummus and veggies - I like hummus. Sometimes I eat hummus in a tortilla with mushrooms and tomatoes 

5) bread and olive oil - When I go out for Italian food, I eat bread dipped in olive oil and spices. YUM

6) tuna, avocado, and cucumber slices - I have eaten tuna salad with avocado and cucumber slices. I have also eaten tuna salad with diced cucumber in it. All tasty. But I have read not to eat tuna too often because of the mercury content. 

7) tuna salad - I eat tuna salad about twice a month. I would eat it more often if it weren't for the mercury levels. 

8) salmon and crackers - for the holidays my mom always makes lox and cream cheese spread that I eat on bagels or wheat bread. I need to make this for myself sometimes. 

9) walnuts and fruit - I'm not a big fan of nuts, and they are difficult for me to chew and swallow. Sometimes I eat Greek vanilla yogurt or sugar free pudding with walnut flour mixed in. I need to do that more often.

10) bean salsa with sliced bell peppers - I eat refried beans, black beans, and pinto beans often

11) popcorn - I do not eat popcorn due to the choking hazard. It's not worth it to me.

12) Roasted chickpeas - I like hummus but otherwise I don't eat chickpeas

13) edamame - I don't like or dislike edamame. I just don't eat it. 

14) pumpkin seeds - I don't usually eat any kind of seeds.

15) cheese and whole grain crackers - I eat cheese at least once a day. I like veggie crackers - are they whole grain? 

16) trail mix -  I don't eat trail mix

17) peanut butter and whole grain toast - I was not raised on PB&J. I liked peanut butter for awhile as an adult, but I prefer almond butter. 

18) overnight oats with nut butter - I've tried oatmeal, and I know how healthy it is, but I don't like it. I eat grits and cream and wheat, but not oatmeal.

19) corn chips and guac - YES! Now you're talking! My mouth is watering.

20) yogurt or cottage cheese - I like both. But I don't eat plain yogurt. I like Greek vanilla yogurt, especially with walnut flour or fruit mixed in - blueberries, strawberries, or peaches. I also like cottage cheese with fruit.   

librarianintx

 

 

Today

Today was tough.

But I did not give up.

Had a cry.

Then breathed and sighed.

Made a decision 

Resolved it will come to fruition. 

Now will lay in bed

Rest my achy bones and head

A new day will dawn

And I will carry on.

I know the choice I need to make

To hopefully ensure I do not break.

librarianintx 

Lizzo and the Famous Flute

 www.yahoo.com/news/republicans-mad-library-congress-allowed-170710690.html

Okay, can someone please explain to me what the problem is here? 

Why do some Republicans have their panties in a twist about this? 

Here are the facts as I understand them:

Lizzo asked permission to play the flute during her DC concert. 

The Library of Congress granted her request.  

The Library of Congress sent the flute in a protected case with a curator and security officer to guard it. 

End of story. 

Except it's not. 

Suddenly people involved are being threatened with deportation (absolutely ridiculous) and of course Lizzo is being degraded for her weight, her clothes, and her dance moves. 

Y'all. 

Get a hold of yourselves. 

She didn't fornicate with the flute. 

She didn't throw it on the ground and stomp on it. 

She played it. 

She is a talented singer, rapper, lyricist, and CLASSICALLY TRAINED FLUTIST / FLAUTIST.

She is not, as one Republican claimed, famous for being the most morbidly obese person in the world. 

She is famous because she has won Grammy, Emmy and MTV Video Music Awards, as well as having hit albums, producing a reality television show, and having her own clothing business. 

Please quit finding ways to trash Lizzo. 

And by the way, if you're keeping score:

Librarians: 2

Republicans: 0

Quote of the day: "We just did a DNA test. Turns out: It's 100% that [crystal] flute @lizzo played at her D.C. stop on the #SpecialTour tonight," The Library of Congress 

librarianintx

Self-Care

In August I went to my yearly dermatology appointment. 

My dermatologist, Dr. R., did a mole check and examined the psoriasis on my scalp and the dry skin on my feet.

"Are you using the medications on your scalp and feet?" he asked.

"Occasionally," I reply, squirming a little. "Not as often as I should be."

"How often? He inquired. "Once a week? Less?"

"Less," I admitted.

I didn't want to say that it was much less than that.

How long does it take to slap some cream on my head before I wash my hair, and do the same with my feet (a different cream) before I put my socks on?

I am not good at developing habits.

I am not consistent. 

But since that appointment I have started "self-care Saturdays." Every Saturday morning I treat my scalp before I get in the shower, and I treat my feet when I get out of the shower.

Once a week isn't enough.

But it's a start.

I've only missed one Saturday so far, so I did a "self-care Sunday" that week.

librarianintx 

Oral Health

 A few years ago I attended some online webinars to earn a CHIS (Consumer Health Information Specialist) designation from the NLM (National Library of Medicine). 

I take my role as a disseminator of health information seriously. These blog posts aren't exciting, but if they help at least one person, I am pleased.

How good am I at following the health guidelines that I blog about?

To be honest, often not as good as I should be.

I am a work in progress.

Now on to the topic of this post: Oral Health

Taking care of your teeth and gums are important at all stages of life, and especially as we age.

Here are some points to consider:

Brush your teeth at least twice a day. And don't forget your tongue. Use a soft toothbrush and apply light pressure. If you have a condition that affects using your hands, use a battery-operated toothbrush, or one with a long handle. Replace your toothbrush every three to four months.

Floss at least once a day. Floss on a stick is often easier to use than string floss.

Eat nutritious food. Sugary, starchy and acidic foods can weaken tooth enamel.

If you have dry mouth, drink a lot of water. Bacteria often thrives in a dry environment. Some medications have dry mouth as a side effect.

If you use a lot of cough drops, chew gum, or suck on hard candy, use sugar free varieties. 

Avoid tobacco products.  

See a dentist every six months to a year - more often if you are having symptoms such as a toothache or bleeding gums.

Certain conditions can affect oral health, including diabetes, HIV / AIDS, osteoporosis, and dementia. In turn, poor oral health can be a contributing factor in cases of endocarditis, cardiovascular disease, and pneumonia.

Source: www.mayoclinic.org/healthy lifestyle/adult-health/in-depth/dental/art-20047475 

librarianintx 

Twelve Modifiable Risk Factors for Dementia

 Here are the twelve risk factors:

• high blood pressure
• lower education levels
• impaired hearing
• smoking
• obesity
• depression
• physical inactivity
• diabetes
• low levels of social contact 
• excessive alcohol consumption
• traumatic brain injuries
• air pollution

And here are simple lifestyle interventions that can help lessen that risk:

• a healthy diet - heavy on vegetables and fiber, low on processed food
• movement - any movement is good!
• quality sleep - prioritizing sleep 
• stress reduction - finding calm in our lives
• mental stimulation - making sure we keep learning whatever our education attainment level
• reducing our toxic load - fewer toxins in, more toxins out 

source: www.thelancet.com/article/S0140-6736(20)30367-6/fulltext 

librarianintx

Fascinating New Health Phrase

Today during a webinar for work I heard a new health term that unfortunately fits me perfectly most nights:

Revenge Bedtime Procrastination

This means that you find ways to not go to bed even when you are tired and know that you need to be asleep. 

Why do we do it? 

A few reasons:

We want to have a feeling of control. 

We might be nervous about what we have to face the next day. 

We sometimes stay up late because we finally have the time to do something that we enjoy. 

Night owls tend to do this more than morning people.

I do this almost every night. 

I never knew it had a name.

I will delay exercising, eating, doing chores to get ready for work, etcetera.

I should be in bed by 10 during the week. 

Usually, it's 11 or after.  

On the weekends I'm often up until 1 or 2 in the morning. 

What do I do instead? 

Unfortunately, too often nothing very productive or constructive, like scrolling through Facebook or watching tv. 

Sometimes playing phone games or reading or writing, which are at least beneficial for my brain. 

Now that I know it's a thing, and that it's not healthy for me (which I figured), hopefully I can work on doing something about it. 

Maybe tomorrow. :)

librarianintx

Hurricane Coverage

www.yahoo.com/entertainment/weather-channel-reporter-hit-flying-201515720.html

Like a lot of people, I get sucked into coverage of big news and weather events. I have had a weather phobia my whole life, so I can get very anxious when severe weather is in my area. When it is not threatening where I live, I am fascinated by it. 

Having said all that, I get frustrated when members of the weather and news media deliberately put themselves in harm's way to get ratings and hype a weather event. They will say repeatedly, "Stay inside! This is a dangerous situation!" and then there they are, in winds so strong they can barely stand, in rushing flood waters, etcetera. They urge residents to evacuate coastal areas, and then they move into hotels on the beach, or set up their equipment in a parking garage nearby. "We're safe here; this is a sturdy structure," they proclaim.

In 2018 Hurricane Michael roared ashore in the Panhandle of Florida as a Category Five storm. I remember that a reporter was broadcasting from a hotel during the height of the storm. He was outside, under an awning, and declared that he was perfectly safe because of said awning. Less than a minute after he went inside, the awning collapsed. 

The viewing public is lucky that we have never had to witness a member of the news media killed by flying debris or struck by lightning on live television. But that doesn't mean it can't happen. Be in the thick of the action if you must, but can't you film from inside and still accurately communicate the gravity of the situation? I don't have to see anyone holding on to a tree for dear life to know that a hurricane can cause destruction and loss of life. There is plenty of time to film damage and talk to residents after the storm has passed.  

librarianintx

Something You Don't See Every Day

Working next to the Capitol, I have seen a few girls celebrating their quinenera, coming to the Capitol for a photo op on the lush grounds with a backdrop of the majestic building. I have witnessed them arrive in limousines and stretch Hummers, dressed in their ornate princess gowns, attended by a group of young men attired in matching suits. A photographer documents every move as they exit the vehicle and pose as I watch admiringly. They are young, exquisite, and radiant with dreams and promise.

Today I did not see a quincinera girl.

I saw a bride and groom.

I don't know if they got married at the Capitol, or were there for a photo opportunity. It was just the two of them - no entourage. 

They were walking hand in hand, the groom holding her bouquet so she could hold the hem of her long gown with her other hand. Her white wedding dress and veil were adorned with crystals and beads that dazzled against the blue September sky. They both smiled self-consciously as my driver and I waved at them.

Another opportunity for me to see hope and promise and beauty personified. 

librarianintx 

Dancing with the Stars Week 1

 A new season, a new home (first time on a streaming channel), and a new co-host, Alfonso Ribeiro! 

Charli D'Amelio was the star of the night, earning the highest score and wowing the judges with her partner, returning pro Mark Ballas. 

But several other contestants made strong showings, including Deaf actor Daniel Durant, actor Wayne Brady, singer Jordan Sparks, and Dancing with the Stars' first drag queen, Shangela.

Actress Selma Blair, who has Multiple Sclerosis, garnered praise and had members of the judging panel and the audience shedding tears during her dance. 

The show doesn't always eliminate a contestant on the first night, but this season actor Jason Lewis was shown the ballroom door after only one dance.

One thing I noticed among the top dancers of the night was the musicality and personality on display. 

My top five dancers of the night:

Charli

Shangela

Wayne

Daniel

Jordan

librarianintx

Big Brother Season Finale - My Thoughts

 Was I watching the same show that everyone else was? 

Taylor wins over Monte?

And decisively - Eight to One.

I'm not saying that she is undeserving. She won challenges. She made alliances. It's just her personality that I didn't care for. In a way, I can understand the jury voting for her. They didn't hear her snide comments to the camera. I understand the girls voting for her. But the guys? Joseph, who had a showmance with her until he left and then she started making out with Monte? Terrance, Michael, Kyle - they chose Taylor over Monte? Only Turner voted for Monte. 

I will say that I thought her final speech to sway the jury was very powerful, and apparently it worked. But I am very surprised and perplexed that she also won America's vote for favorite houseguest. Really, America? She was more deserving than Monte, Michael, Joseph? I don't understand. 

Anyway, congratulations to Taylor. I know she'll enjoy her celebrity, her shopping sprees, and the endless bags of potato chips that $750,000 will buy. 

Although I'm not a fan of Taylor, I DO think she was treated unfairly over her argument with Nicole. That was a big misunderstanding, and I was very happy to see the two of them embrace and apparently reconcile that very difficult situation. 

Monte, I think you're a good guy, and I think you deserved to win. 

But really, Michael should have won this season. 

librarianintx

Eleven Foods that Boost Your Bone Strength and Joint Health

www.yahoo.com/lifestyle/11-foods-II-bone-181500160.html.

In case you don't want to click on the link, here's the list:

tumeric

bone broth

prunes

fortified milk

tofu

blueberries

bell peppers

sweet potatoes

bok choy

mushrooms 

sardines

I drink milk and eat blueberries almost every day. I like mushrooms and tofu and will endeavor to eat them more often. I've never tried bok choy. I prefer red potatoes to sweet potatoes, but I don't dislike sweet potatoes. Sardines and prunes - I don't see myself eating those two. I have an Instant Pot recipe for bell pepper soup that sounds good. I've read about the health benefits of tumeric, but haven't used it in cooking yet. 

The article also mentioned what vitamins are important for strong bones and healthy joints:

Calcium

Vitamin D

Collagen

Vitamin C

Omega-3

Magnesium

Vitamin K

librarianintx

Top Ten Ways to Stay Independent and Active

 Just watched a good webinar for work about staying independent and active as you age. 

Here are my notes:

10

Get PT early

You can ask for it

Strengthen skills before something bad happens

PT

OT - functionality

Speech therapy – speaking, swallowing

 

9

Social interaction

Engage in the community

Cognitive component

We are social beings

Social skills – cognitive engagement

 

8

Exercise / movement / physical activity

Create a simple routine

Movement every day

Ask for advice if needed

Even just walking or moving your arms

Chair or couch exercises are good

You don’t need equipment, but weights are good

You don’t have to go to the gym

Exercise helps your bones, muscles, and brain

 

7

Community resources

Senior centers

Libraries

Area Agencies on Aging:

Financial

Transportation

Meals

 

6

Following medical advice

Advocate for yourself

Communicate with your doctor

Allow the process time to work

 

5

Fuel your body with nutrition / hydration / sleep

Nutrition builds muscle, heals wounds, provides energy:

Protein

Antioxidants

Eat colorful foods

Making sure you eat enough

Hydration transports nutrients and oxygen, detoxifies body

Dehydration common as you age because you are less thirsty

Dehydration can lead to:

Disorientation

Dizziness

Falls

Milk, tea, coffee okay but we really need water

Sleep allows us to recharge

Look into sleep remedies

Limit beverages at night so you don’t have to wake up during the night to use the restroom

Limit alcohol

Limit screen time

Practice good sleep hygiene

 

4

Address hearing / vision problems

Loved ones may notice this first

 

3

Have a hobby / passion

Do what you love

It brings more benefit than you realize

Some examples

Gardening:

Planning skills

Standing skills

Sunshine / vitamin D

Enjoy seeing something grow

Sewing Circle:

Hand strengthening

Counting

Being in a group

Playing soccer:

Movement

Playing with others

Cognition

Competition

 

2

Help each other

Know your neighbors

In giving we receive

 

1

Don’t be afraid to ask for help

It is a sign of wisdom, not weakness

 

heidi@ascendtherapypnw.com

www.weagewithpurpose.com

 

https://knowledgeableaging.com   

 

 librarianintx

 

The State Funeral of Queen Elizabeth II

I did not want her to die.

She is a person first and foremost.

A beloved matriarch

Loved by children, grandchildren, great-grandchildren, and other family

Admired by people in power

Respected by the people of her country, and the Commonwealth

A person of fascination by many around the world.

I certainly do not delight in the outpouring of grief and mourning.

But as a lover of history - I was pleased to be a witness to this historic occasion. 

I have seen grand British funerals in my lifetime.

The ones I remember were for Princess Diana and Prince Phillip

But there has not been a funeral for a British Sovereign in more than 70 years.

There were plenty of images and sounds that evoked sorrow.

The grief on the faces of the family

The glimpse of the Queen's beloved corgis

The hearse dusted with flowers

The bagpipes and the choir

But the pageantry, the precision, the historical significance of the occasion - all of that was magnificent. 

librarianintx 

The Challenge USA Finale - My Thoughts

I don't think I've ever watched The Challenge before.

I was intrigued because the show includes contestants from Survivor and Big Brother.

Man, those challenges are bananas!! They look so difficult, and dangerous. It's interesting that the challenges include mental components like arithmetic, puzzles, spelling, and trivia.

The finale was especially grueling. I was very surprised that after dominating the game, Tyson didn't finish. I understand that he gave up when he knew Danny was going to win, but I thought he would still want to complete the course. 

I can kind of understand Andrea's decision to skip a challenge, but I do think it was the right decision to kick her out. It would not have been fair to the others that she got a full night's sleep in a warm tent, while the others labored in the cold late into the night.

I like Danny and I was very happy to witness his triumph. Sarah is not my favorite person, but I have to say, I was impressed with her "don't quit" attitude. She thought she was in last place, that she had no chance of winning, but she was determined to finish anyway. She battled the cold and exhaustion and her frustration with the puzzles. It was fun to watch her find out that she was the only woman and the second person to finish. She refused to give up, and her tenacity paid off.

librarianintx 

Big Brother Final Four - My Thoughts

I can sum it up in one word...

Meh

I'm interested enough to watch, but I don't have a favorite, and I don't really care who wins. I can't say I like any of them. Overall, the personalities have not been very likeable IMO. Michael was my favorite,  and he was playing the best game. But I did not like how he handled his eviction. I have no idea who will win Favorite Houseguest. I won't be voting for anyone.

librarianintx 

Dancing with the Stars 2022

Get ready dance fans!

DWTS' new season starts tomorrow night!

For the first time on Disney Plus!

Not a good move IMO, but anyhoo...

Here is who I am excited about, who I know, and who I've never heard of.

The list of people I don't know is equal to the other two lists combined. 

I have never heard of:

Heidi D'Amelio 

Charli D'Amelio

Gabby Windey 

Joseph Baena

Jessie James Decker

Trevor Donavan

Vinny Guadagnino 

Jason Lewis

I know these contestants:

Sam Champion

Cheryl Ladd

Wayne Brady

Jordin Sparks

Teresa Giudice 

I am most excited to see:

Shangela

Selma Blair

Daniel Durant

Looking forward to it!

librarianintx 

Article Criticizing Prince William

https://pagesix.com/2022/09/12/prince-william-slammed-for-treatment-of-kate-while-harry-is-praised/

Okay, so this is from Page Six, a tabloid, so take it with a grain of salt.

But I have no doubt that uninformed people in Twitter are reprimanding Prince William. I'm being nice by using the term "uninformed."

Here's the story if you don't want to click on a gossip rag:

William is being raked over the coals by some Twitter users because he seemed distant from his wife, Princess Kate, while Prince Harry and Duchess Meghan held hands and caressed each other when they all interacted with the public during a royal walkabout after the death of Queen Elizabeth. 

Get educated, Twitter-verse.

There is a one word explanation for the couples' differences in behavior and demeanor.

PROTOCOL 

William and Kate are working royals. There are procedures they have to follow. They are not supposed to show affection in public during any official appearance. Kate is supposed to walk a step behind William. It's not because she's a woman. It's because he is a royal. He is in the line of succession. Prince Philip was supposed to walk a step behind Queen Elizabeth. That is protocol.

Harry and Meghan are not working royals. Their behavior is not ruled by protocol. They can be as touchy-feely as they want to.

There is a reason why Lady Gaga called social media "the toilet of the Internet." People rant and complain about events they know nothing about. William doesn't need to learn manners from Harry. William is adhering to the rules of a working royal. It has no bearing on his love for and treatment of his wife.

librarianintx 

Family Recipe

In my family, we have a few cherished recipes. Arguably, none of them are as popular as Filet of Chicken. Fillet of chicken is like chicken McNuggets but ten times better. Making it is a lengthy process and it helps to have a few people involved. You take boneless skinless chicken breasts or tenders, cut them into small pieces, soak them in egg, then roll them in bread crumbs and then flour, and finally fry them. Oh my goodness, they are so good. We eat them and eat them and eat them, and if there happen to be any left over, we eat them cold the next day.

I have helped with the Filet of Chicken prep before, assisting with the breading process, but I have never fried the chicken, and I have never tried to make it all by myself.

Until today.

I am happy to report that all went smoothly. I didn't burn myself or set off the smoke alarm. The first batch turned out dark because the oil was too hot, but they were still edible. I think I got a little better with each batch. I still pulled apart every piece to make sure they were thoroughly cooked. One package of tenders made about 40 pieces of Filet of Chicken!

Making it and eating it by myself wasn't the same as sitting around with the family, talking and laughing and and stuffing ourselves with chicken and other tasty food. But the feeling of accomplishment, trying and succeeding in a desired activity, comes with its own feeling of delight and purpose. And as my fingers were sticky with egg, bread crumbs, and flour, waves of nostalgia washed over me, as I remembered helping to make Filet of Chicken many times before.

librarianintx