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MARCH 2024
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FROM ADVERSITY TO TRIUMPH
These Books Showcase the Unbreakable Human Spirit
Have you ever noticed the genre or style of the books you like to read? I just picked up on mine! I always tend to reach a for nonfiction reads because I love true stories, but I recently discovered that I’m inspired by narratives that dive into the human spirit's resilience and ability to triumph over adversity. I have some recent favorites I’d like to share with you!
of prisoners of war in Japan while focussing on Louis Zamperini, an Olympic athlete turned hero. The book explores the depths of human endurance, highlighting the resilience of the human spirit in the face of unimaginable suffering. "Unbroken" not only provides a historical perspective on wartime struggles but also delivers a powerful testament to the triumph of the human will against impossible odds.
of the Antarctic and showcases the resilience, camaraderie, and leadership that emerged in the face of adversity. Shackleton's unwavering determination to bring his crew home against all odds is a testament to the triumph of the human spirit in the harshest of conditions. Reflecting on these great books, I've come to realize that I truly have an admiration for stories featuring great accomplishments. Life, much like the tales within these pages, presents challenges that require resilience, determination, and an unwavering spirit to overcome. Reading about individuals who have faced the odds and emerged victorious serves as a powerful reminder that our own struggles, however daunting, can be conquered with the right mindset and perseverance. As I fly through the pages of these inspiring stories, excited to read more, I’m reminded of a quote by Winston Churchill: "Never, never, never give up." This mantra, delivered during a pivotal moment in history, encapsulates the spirit with which I approach life. It serves as a guiding principle in my interactions with both staff and patients. It reminds me that no matter the challenges, we all have the capacity to triumph over adversity and emerge stronger on the other side. The human mind and body are amazing and will always continue to surprise us! – Matthew Smith
‘Fearless’ by Eric Blehm One book that
‘The Boys in The Boat’ by Daniel James Brown "The Boys in the Boat" by Daniel James Brown is a literary gem that brings to life the incredible story
recently caught my eye on the bookshelf was "Fearless" by Eric Blehm. This motivational story takes readers on a
journey through the life of a military man who faced a tumultuous start. Through the trials and tribulations of life, he finds solace and redemption in the military, eventually becoming a Navy SEAL and serving in Afghanistan. What makes "Fearless" exceptional is its ability to showcase the transformative power of facing one's demons and emerging stronger on the other side. The story reminds us that the human spirit can weather any storm and rise from the ashes with newfound strength.
of the University of Washington's eight-man crew team. This narrative displays the collective triumph of the team and emphasizes the importance of teamwork, dedication, and the pursuit of excellence. The story of their extraordinary feat was also recently re-imagined into a movie — have you seen it?
‘Endurance’ by Alfred Lansing "Endurance" by Alfred Lansing recounts the story of the failure of the Imperial Trans- Antarctic Expedition led by Sir Ernest
‘Unbroken’ by Laura Hilenbrand
Another captivating read was "Unbroken" by Laura Hillenbrand.
This gripping tale unravels the experiences
Shackleton. This compelling book navigates the treacherous waters
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As we age, exercise becomes more and more critical. A strong core and legs maintain muscle and bone strength all over the body, which helps prevent falling injuries as we age. Falling can result in hip, forearm, humerus, and pelvis fractures, which immediately affect mobility and personal autonomy. So, it’s no wonder that exercising and maintaining strength, balance, and flexibility are so important. One of the oft-overlooked exercises for strengthening the whole body is the imaginary chair or wall sitting. While it may look easy, it can be intense. This single exercise works the calves, glutes, hamstrings, core, and quads. However, practicing just over a minute a day can increase your endurance, joint stabilization, and strength. Before long, you’ll notice a real improvement in your stamina. Why are wall sits uniquely suited for older adults? Exercises such as squats, calf raises, walking, stair climbing, hiking, and biking benefit body strength. However, these exercises require mobility, which not all people have. Because the wall sit is an isometric exercise, a type of workout holding a static position, it is recommended for people with limited mobility in their knees, ankles, and hips because squatting increases joint stability. But even if you are fully mobile, there are plenty of reasons to try this exercise: PLEASE, HAVE A SEAT The Many Benefits of the Imaginary Chair
matter how long you’ve been doing them, they get more challenging as you tack on more seconds. Putting all your energy into maintaining a proper pose helps you build focus and concentration, which can benefit you in other areas of your life. Perform wall sits correctly. Wall sits are simple, and you don’t need any special equipment to do them; all you need is a sturdy wall and to follow these simple steps: 1. Lean your back against a wall and slowly walk your feet out in front of you, keeping your feet shoulder- width apart. 2. Slide down the wall and sink into a squat position until your legs are at a 90-degree angle. 3. Keep your abs tight and hold this position as long as you can. 4. Push off with your feet and slide up the wall to return to a standing position. If you’re just beginning, you don’t have to get into a full 90 degrees, as it may be too difficult. Just slide far enough down for it to be challenging but not impossible. Also, try to hold the position for about half a minute. You can increase your time as you gain strength, and then you can slide a little closer to the full 90 degrees to continue challenging yourself. If you want to include upper-body exercises, add dumbbells to perform shoulder raises, lateral raises, and bicep curls to break up the monotony of wall sits and get an all-body workout. Wall sits are a challenging exercise you can do just about anywhere. They are perfect for maintaining flexibility and strength as you grow older. You’ll reduce your chance of injury and live a longer, more fulfilling life.
A Massive Calorie Burner In just a few seconds of attempting a wall sit your heart rate increases, burning a higher number of calories. As you progress, the amount of calories burned will increase exponentially. Increased Flexibility and Muscle Strength A strong lower body and core are essential to building up overall strength. This exercise
concentrates on the bottom half of the body and boosts power and stability. It also improves your posture, which is good for increased stability.
Improved Focus Holding a wall sit takes a lot of concentration and willpower. No
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Don’t Shelve Vitamin B12
Keeps Your Skin, Nails, and Hair Healthy Getting the right amount of B12 is essential for the health of your skin, nails, and hair. Vitamin B12 deficiency can cause hair loss, discoloration, and dry
Getting your daily intake of vitamin B12 is crucial, as it keeps blood and nerves healthy. It even helps build DNA! B12 supplements and a vitamin-rich diet provide many advantages. While most people get enough vitamin B12 from their regular diets, vegetarians, adults over 50, and people with underlying conditions must ensure they get enough of this powerful vitamin for these five reasons. Keeps Blood Cells Healthy Vitamin B12 is very good for your blood cell health. It helps keep them small, round, and flowing smoothly. Meanwhile, a deficiency can make them larger and oddly shaped. The malformed cells have much more trouble flowing from the marrow to the bloodstream. This slowness is one of the causes of anemia, making you tired and weak. Protects Eyesight As we get older, our risk for macular deterioration goes up. Our retinas start to lose their effectiveness until our eyesight diminishes. Vitamin B12 reduces this retinal loss. Experts say that B12 might reduce the amount of a particular amino acid, which may contribute to macular deterioration. Helps Heal Depression Serotonin is a hormone responsible for our moods, thoughts, and brain power. Depression is linked to B12 deficiency, and many anti-depressants work by increasing the hormone. People with lower B12 levels can feel less depressed by taking supplements.
skin patches. These issues may be because proper blood flow is necessary for keratin growth, a protein that is essential to all three.
Helps Fight Memory Loss As we get older, brain deterioration is one of our biggest worries. Memory loss is a natural consequence of aging. Vitamin B12 deficiency correlates with memory loss and even brain atrophy. Once we get older, getting one’s B12 levels checked is extremely important. If you’re worried about your B12, consult with your primary care doctor. Doing so is especially important if you’re experiencing symptoms like fatigue, memory loss, and anxiety. There are many ways to combat B12 deficiency, so long as you know about it. When it comes to your health, knowledge is power!
Bell Pepper Sandwich Inspired by TheSpruceEats.com
TAKE A BREAK!
INGREDIENTS
• 1 medium bell pepper, any color • 2–3 tbsp cream cheese • 1 tsp whole-grain mustard • 2 oz ham (or other deli meat), thinly sliced • 1 1/2 oz Swiss cheese, thinly sliced
• 1/2 small cucumber, cut into 6–8 thin slices • 2 tbsp guacamole or a few slices of avocado • Dash of salt and pepper
DIRECTIONS
1. On a cutting board, remove the stem of the bell pepper with a sharp knife. Cut the pepper in half lengthwise and remove the ribs and seeds. 2. Lay the pepper halves on the cutting board and spread cream cheese inside each half. Spread whole-grain mustard on top of the cream cheese. 3. Layer your deli meat, cheese, cucumbers, and guacamole on each bell pepper half. Add a dash of salt and pepper, then combine both halves and serve!
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1. Dive Into the Resilience of the Human Spirit With These Reads 2. Have You Tried Wall Sits? 3. The Benefits of Vitamin B12 Bell Pepper Sandwich 4. Natural Over Perfect INSIDE THIS ISSUE
The Art of Graceful Maturing Icons Who Reject Artificial Youth In a world captivated by the illusion of
Helen Mirren: Advocate for Authentic Beauty Dame Helen Mirren, with her captivating presence, is a beacon of authentic aging. Mirren has openly criticized the pressure to undergo cosmetic procedures, advocating for a more natural approach to aging. Her fearless fashion choices and selection of film roles that celebrate her mature charm highlight her commitment to aging gracefully and naturally. Samuel L. Jackson: Embracing Wisdom Samuel L. Jackson, known for his powerful on-screen presence, has also spoken against the trend of cosmetic alterations in favor of aging naturally. He views the experience and wisdom gained over the years as invaluable, choosing to focus on these qualities rather than altering his appearance. Jackson’s distinctive style makes him an inspiring figure for natural aging. These stars, through their examples, promote a refreshing perspective on aging. They exemplify the beauty of growing older without artificial intervention, embracing each wrinkle as a testament to their journey. In doing so, they inspire a shift toward a culture that values natural aging, viewing each passing year not as a challenge to combat but as an achievement to celebrate.
perpetual youth, several celebrated personalities stand out for their admirable approach to maturing naturally.
These individuals not only embrace their advancing years with dignity but also advocate against relying on artificial methods to maintain a
Photo credit: Wikimedia commons, Flickr, Dick Thomas Johnson
youthful appearance.
Meryl Streep: The Unaltered Legend Meryl Streep, one of the greatest film actors of all time, has always approached her life stages openly and honestly. She has been vocal about her decision to avoid cosmetic alterations, preferring to age gracefully. Streep’s career, marked by roles that celebrate her evolving persona, reflects her respect for the natural process of aging. Her appearance at events, showcasing her elegant, unaltered features, reinforces her stance against the trend of cosmetic enhancements in Hollywood.
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