I read four books in January. Here is a blurb of each of the books I read in January.
“Built to Move: The 10 Essential Habits to Help You Move Freely and Live Fully” was written by Kelly Starrett and Juliet Starrett, the cofounders of San Francisco CrossFit and coauthors of the Wall Street Journal Bestseller Deskbound. Kelly is also the cofounder of The Ready State. This book included different movements and tips to incorporate them into daily life. Here are some takeaways:
The range of motion and body positioning relates to health, ease of movement, and the presence and absence of pain.
This book included measurable and repeatable diagnostics that will help you assess your current condition, where you need to go, and how you’re going to get there. This book also included mobilization techniques for reducing stiffness and resolving pain.
Think about how you want to live your life, take into consideration that the body naturally gets stiffer and weaker with age, and undertake strategies to counter those potential erosions before they set in. To be able to keep moving when you’re older, you need to get or keep moving now.
Some tips:
Sit-and-rise test – getting up and down off the floor without using your hands, knees, or losing balance – determines when you have good range of motion in your hips and gauges leg and core strength and balance and coordination
Incorporate various ground-sitting positions into your day: cross-legged sitting, sitting with your legs out in front of you, one-leg-up sitting, etc.
Find your balance. Do the one-leg stand test with your eyes closed for twenty seconds. How steady you are on your feet depend on your feet, your inner ear, sensory receptors in the muscles, tendons, fascia, joints, and eyesight.
Aim to limit sitting to six hours per day. Set up a standing workstation and move around every thirty minutes.
4 out of 5 stars
“While You Were Out: An Intimate Family Portrait of Mental Illness in an Era of Silence” was written by Meg Kissinger, who teaches investigative reporting at Columbia Journalism School. Meg spent more than two decades traveling across the country to report on America’s mental health system for the Milwaukee Journal Sentinel and has won dozens of accolades. This book was frank and revelatory and was a personal and painful narrative. I highly recommend this book! Here are some of the many things that resonated with me:
Meg details the family dynamics of alcoholism, mental illnesses, and two of her siblings committing suicide and how the shame and practice of “not talking about it” impacted her and her family.
5.6% of adults suffer from serious and persistent mental illness, and more than 1/3 of them don’t get treatment. A person with serious mental illness is 10x more likely to be incarcerated than hospitalized.
Jails and prisons have become the nation’s de facto mental health hospital system. By 2010, almost 90% of the hospital beds across the country that were once available for the sickest psychiatric patients had been eliminated.
“Suicide prevention experts I’d interviewed over the years told me repeatedly that we can do a lot more to stop people from killing themselves. Knowing the warning signs for suicide and how to talk to those who are considering it will save lives. So why weren’t we able to stop our siblings? Because we had been discouraged from talking about it. I could not help but wonder what life would have been like if we had grown up in a more transparent era.”
“Only love and understanding can conquer this disease.”
5 out of 5 stars
“Riding the Lightning: A Year in the Life of a New York City Paramedic” was written by Anthony Almojera, an EMS lieutenant with the Fire Department of New York City who has also been featured in various media outlets. This book was devastating, candid, and vital, and guides readers, one month at a time, through the first year of COVID-19 from the perspective of a paramedic in New York City. I recommend this book to readers who want a glimpse of how COVID-19 changed EMS each month in 2020. Here are some takeaways:
In the beginning of COVID-19, every EMT and paramedic who transported a patient with suspected coronavirus was instructed to wear gloves, a gown, goggles or a face shield, and an individually fitted N95 mask, then throw everything away after each patient contact. Originally, the health department recommended that ambulances be aired out for two hours after every fever/cough call. (!)
Protocols were shifting constantly – what protective equipment to wear, how to deal with a cardiac arrest, whether to consult telemetry about where to take a patient, whether to notify the hospital that you were transporting a suspected case of COVID, how often to change your N95 mask, etc.
Surgical masks are made of polypropylene, a nonwoven paper substance that allows air to pass through it but not droplets of moisture. They don’t stop airborne particles from passing into your nose and mouth. For that, you need an N95.
In March 2020, the New York City COVID-19 deaths averaged over 400 per day. On March 30, 2020, New York City EMS received 7,253 calls – one call every 12 seconds!
The telemetry office couldn’t keep up. There was 1 physician fielding all questions from EMS crews in a city of over 8 million people!
Hospitals didn’t have enough ventilators or CPAP machines. For all the people who were dying in the hospital, many more were dying before they even got there – at home, in ambulances, or in lines to the emergency departments.
At one point, the author had 14 calls in 16 hours, and every patient died!
Patients’ families want to believe that something can be done, that the outcome will change if the patient goes to the hospital. But the medical system was so swamped during the pandemic that our protocols had changed. As of March 31, 2020, we were transporting patients only if we got a pulse back at the scene. Hospitals didn’t have the resources to try to resuscitate them, and we didn’t have the resources to transport them, so we had to pronounce these patients dead then and there.” By April 2020, if there was no pulse or electrical activity in the heart after 20 minutes, paramedics/EMS were instructed to stop CPR and pronounce the patient dead.
4 out of 5 stars
“A Bit Much: Poems” was written by Lyndsay Rush, a comedy writer and the poet behind the popular Instagram account @maryoliversdrunkcousin. This book was great, and I highly recommend it!
Here are some of my favorites:
When your surroundings begin to feel cold and uninhabitable and your environment no longer offers the support or sustenance you need, I hope you migrate. I hope, as you make your way down south, that you find another silly goose to fly with, too – in such a tight-knit formation that Wikipedia would refer to your crew as plump. And I hope that no matter how long the journey takes you, the wind is always at your back; nudging you closer to home.
“Starting something new is like a one-man show for a one-man audience; the only applause worth seeking is your own. Don’t rob yourself of that while you wait for approval from somewhere else. Sometimes winning yourself over is the greatest show on earth.“
“A great philosopher once said I saw the sign and it opened up my eyes (I saw the sign). But when you see the world through rose-colored glasses, it can be hard to recognize a red flag. So what I have learned is this: If they’re mean to the waiter, they’ll be mean to you. If they never follow through, they will never show up. If it hurts your stomach, it will hurt your heart. You can’t temper a storm, but you can sure as hell evacuate the beach.“
“If cauliflower can be pasta, you can be whatever you want.“
5 out of 5 stars
I look forward to reading, learning, and sharing more with you soon!
My intention is to post a Thoughtful Thursday column each week and share some of the insights I have learned in the past week. Here are some of the things I’ve learned this week:
The Mel Robbins Podcast – If You Only Listen to One Podcast Today, Make It This One
Your life is a melting ice cube. We all believe that we have time, that at some point it will be the right time, that some day we will feel ready, that some day it will be perfect, but TODAY is that someday. You will waste your whole life waiting for someday to come. Your excuses are endless, but time isn’t.
Stop waiting. Stop wishing. Stop waiting for the right time, waiting for you to feel ready, waiting for this or that to happen, etc.
Make a commitment to yourself that you will get started with your goals and dreams.
How many times have you looked back on your life and thought “I wish I had started sooner, I wish I had done this thing, I wish I had done that thing.” The biggest regret you will ever have in your life is that you didn’t push through the fear and self-doubt to get started on the dreams you had and the life you wanted to create.
Time and energy are the most important. Pay attention to where you are putting your time and energy. Don’t use your energy on people who are draining your energy. How much time and energy are you putting into doing things that you don’t want to be doing instead of carving out and fighting for small amounts of time and energy to propel yourself forward? Working on your dreams and taking what you want in life seriously enough that you do the work to make it a reality is the greatest act of love that you could ever give to yourself.
Life is one long road trip. Every year of your life is a mile marker on your road of life. The road trip is a solo journey. You are driving alone. You control your life. Everybody else is driving their own car on their own solo journey. When you realize that the only person that is truly judging you right now and get out of your own way, it can spark a fire in your gut.
Acknowledge the thing that is on your list and in your heart. Take responsibility for doing whatever you can however you are capable to move toward it. Get serious about looking ahead instead of looking back.
Start directing your time and energy at the things that you want. Stop waiting to create what you want in your life.
Let today be the day that you get started. You can find 5-15 minutes per day to start chipping away and doing the work to figure out how to make some version of what you want a reality in your life.
Where you put your time and energy every single day will define the life you create.
You can change your life by waking up every day, being very clear about what you want, taking responsibility for creating it, and slowly redirecting your time and energy toward the things that you want. The more you direct your time and energy toward the things you want to create in your life and the relationships that give you energy back, you will be feeling and creating more love for yourself. Creating love from within can drive your life forward.
If you work at it, one day, you will wake up, that dream that you’ve been writing on your list year after year, will stop being a thing that you think about, and it will become what your life is centered around. You’re the one that made it happen day by day, week by week, month by month, year by year. What action are you going to take today? Make today that someday that you’ve been waiting for.
Eight Frugal Minutes – 5 Sneaky Ways to Save Money During the Week
Use cash-back apps for groceries and gas (Upside, Ibotta, Fetch, etc.)
Cook one new recipe each week so that you don’t eat out and so that you have fun trying something new.
Make your own coffee or tea.
Get movies and books from your local library instead of purchasing them.
Buy makeup from the drugstore instead of buying high-end brands.
Browse the clearance bins at your local grocer.
Walk or take public transportation instead of driving.
Focus on Marriage Podcast – Listening Before Criticizing
Ask two consecutive questions, such as “how was your day?” and then a follow-up question to make your spouse feel special and valued.
A major prediction for unhappiness, separation, and divorce is criticism, where one spouse is critical and complaining all the time. They’re never satisfied and are perfectionistic.
When criticism decreases, couples are more likely to connect and offer their hearts.
When you stop criticizing and focus instead on what your spouse is doing, how your spouse is showing up, and what you value about your spouse, you will start listening better and have a better connection.
Listen to each other without criticizing.
The Journal – The Twinkie: From Bankruptcy to Billions
Twinkies have been on store shelves since 1930! Originally the price was 2 twinkies for 5 cents.
The creator, James Dewar, passed a billboard for Twinkle Toes Shoes and shortened that into Twinkies. He thought it would be a fun name for kids.
James Dewar was already making cupcakes and other pastries under the Hostess brand. In his first version of the Twinkie, he used a banana filling because bananas were easy to find year-round. During World War 2, bananas were rationed, so he replaced them with a vanilla filling, which stuck around.
They were particularly popular with kids and often put in their school lunch boxes.
Dewar himself ate several Twinkies each day until he died at age 88.
Hostess started struggling in the 1990s as consumers grew more health-conscious (low-carb and low-calorie diets). By 2004, the parent company was deeply in debt and declared bankruptcy. In 2009, a private equity firm saved the company by buying its assets for 130 million dollars. Salvation didn’t last long, and they wound up filing for bankruptcy again in 2012.
Through the first bankruptcy, people could still buy Twinkies at the store. After the second bankruptcy, Hostess stopped making Twinkies. In 2012, consumers frenzied to get what could be their last boxes of Twinkies.
Two private equity firms acquired a slew of Hostess snacks for 400 million dollars. They had fewer factories and employees. Twinkies returned to supermarkets in 2013. The shelf life was only 26 days. Hostess later used an enzyme that controlled the moisture in food and helped prevent it from molding, which extended the shelf life to 65 days.
The COVID-19 pandemic was huge for Hostess. People were staying home and snacking more.
Hostess sold itself to Smucker in a 5.6 billion dollar deal in September 2023.
I’ve read two books in the past week:
“Poached: Inside the Dark World of Wildlife Trafficking” was written by Rachel Love Nuwer, an award-winning science journalist who regularly contributes to the New York Times, National Geographic, and other publications. This book was disturbing, intriguing, and educational, and Rachel’s investigative reporting took her across a dozen countries, where she explored the forces driving demand for animals and their parts, the toll that demand is causing, and those who believe it is not too late to stop the impending extinctions. Here are a few key points:
More than 1,000 rhinos are killed for their horns each year.🦏 There are more tigers in captivity than the wild, many of which are raised for their body parts and meat like cattle. 🐅 Pangolins have become the world’s most trafficked animal, and nearly 500 prescriptions in traditional Chinese medicine call for pangolin scales, skin, meat, or blood, despite little evidence of any medicinal value! Elephant tusks are often sought for ivory, and bears are sought for their bile.
Around 1,500 animals are included in the traditional Chinese medicine pharmacopeia, and of the 112 most commonly used species, 22% are endangered!
Wildlife crime is typically a pyramid-shaped hierarchy: poachers form the base, followed by local/national/international couriers/buyers/exporters, then the consumers at the very top. Many poachers argue that “when the buying stops, the killing can too.” Overall, sanctions and legislation are not enough, and they are rarely enforced for wildlife crime!
“Ikigai: The Japanese Secret to a Long and Happy Life” was written by Hector Garcia and Francesc Miralles. The authors interviewed the residents of Okinawa, Japan, the village with the highest percentage of 100-year-olds. I learned SO much, but here are their main findings of traits that promote longevity:
Find your ikigai – your reason for living – the place where passion, mission, vocation, and profession intersect. Having a clearly defined ikigai brings satisfaction, happiness, and meaning to our lives. Be resilient, have a positive attitude, and manage your emotions.
The keys to longevity are diet, exercise/movement, finding a purpose in life (an ikigai), and forming strong social ties. The Okinawan diet is rich in tofu, sweet potatoes, fish, vegetables, antioxidants, and rice. Stop eating when you feel 80% full/almost full but you could eat more! Those who live the longest aren’t those who do the most exercise, but those who move the most. Nurture your friendships every day. Find your flow, keep your mind busy, and try to learn something every day.
Be mindful about reducing stress, participate in social or leisurely activities, get 7-9 hours of sleep, limit junk food, don’t worry, live an unhurried life, be optimistic, and cultivate good daily habits.
I look forward to reading, learning, and sharing more with you soon!
“The Blue Zones” is an interesting New York Times bestseller written by Dan Buettner, a longevity expert who traveled the world to meet the planet’s longest-living people in unique communities called Blue Zones, where common elements of diet, lifestyle, and outlook have led to a great quantity and quality of life.
Sardinia’s Blue Zone lessons (Italy):
Eat a lean, plant-based diet accented with meat. Drink goat’s milk. Drink a glass of red wine daily.
Put family first, celebrate elders, and laugh with friends.
Take a walk.
Okinawa’s longevity lessons (Japan):
Embrace an ikigai (purpose), secure social network, and affable smugness.
Rely on a plant-based diet and eat more soy.
Get gardening, enjoy the sunshine, stay active, and plant a medicinal garden.
Loma Linda’s Blue Zone secrets (California):
Find a sanctuary in time (ex: 24-hour Sabbath).
Maintain a healthy BMI and get regular, moderate exercise.
Spend time with like-minded friends and give something back.
Snack on nuts, eat in moderation, eat an early and light dinner, put more plants in your diet, and drink plenty of water.
Costa Rica’s longevity secrets:
Have a strong sense of purpose, keep a focus on family, maintain social networks, keep hard at work, and embrace a common history.
Drink hard water, eat a light dinner, and get some sensible sun.
Ikaria’s Blue Zone secrets (Greece):
Drink goat’s milk, eat a Mediterranean-style diet, stock up on herbal teas, and fast occasionally.
Mimic mountain living, nap, and make friends and family a priority.
9 lessons overall:
Move naturally and be active without having to think about it. Walk. Garden. Have fun.
Hara Hachi Bu– eat until you are 80% full. Serve yourself at your counter and put food away before eating. Use smaller plates. Eat more slowly, sit, and focus on food, not on work or tv.
Avoid meat and processed foods. Limit meat, increase your bean consumption, eat nuts every day, and showcase fruits and vegetables.
Introduce a glass of wine into a daily routine — high-quality red wine.
Take time to see the big picture and realize your purpose. Craft a personal mission statement. Learn something new.
Take time to relieve stress. Plan to be early, meditate, and minimize time spent with electronics.
Participate in a spiritual community. Be involved.
Make family a priority. Establish rituals. Create a family shrine.
Be surrounded by those who share Blue Zone values. Identify your inner circle, be likable, and create time together.
You can take a test to calculate your life expectancy and how long you’ll stay healthy here:
Be resilient, have a positive attitude, and manage your emotions.
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