Alexandersmap

    Author: nhcarmichael

    • A Healthy March To 100

      Watching my father and other older people in my life struggle with brain health has been a wake-up call for me.  I’ve been too complacent in what I put in my mouth, and I’ve been adjusting my dietary intake over the last few months as a corrective measure.  There are three things that I’m most concerned about as I get older: Brain health, heart health and avoiding cancer as long as possible on my march to 100.  We can’t control everything, but we can control what we eat and drink.  So with that in mind, there are the foods that most experts agree improve your overall health and resilience, and the foods that are harmful to your health.  It seems simple to adjust the menu accordingly.

      “Good” foods include fatty cold water fish like salmon, blue fish and sardines, blueberries, green leafy vegetables like kale and spinach, extra virgin olive oil, avocados, eggs, seeds and nuts and dark chocolate(!).  Wash it all down with lots of water, coffee and tea and some red wine in moderation.  Hey!  This is pretty much my diet already!  Easy, right?

      “Bad” foods include french fries, hot dogs and hamburgers, donuts, cheese, refined carbs like white rice and foods associated with high mercury like tuna.  Wash this toxic mix down with soft drinks (either regular or diet) and alcohol and you’re asking for trouble…..   I have work to do on this one. I dropped all sugar drinks and largely avoid artificial sweeteners, but tuna, bacon, burgers and cheese are tough subtractions. Making them a rare treat instead of a regular part of the menu is a good step forward.

      The x factor is exercise and sleep.  I used to pride myself on working on five hours of sleep.  No longer.  I sleep until I wake up, and I’m not shy about going to bed earlier than everyone else in the house.  I like getting up early, I just need to go to bed earlier to make up for it.  Exercise is the one that misses the mark too often for me, and it’s the one I’m focused on most now.  Walk, row, hike, bike and swim.  Those are my favorite exercises, and they all lend themselves to better health.  But listening to a Tim Ferriss podcast with Peter Attia woke me up.  Attia talked about the “Centennial Olympics”, which for him means being healthy enough to lift a great-grandchild or get up off the floor by yourself when you’ve been playing with them.  Dial that back factoring in the decline in strength and muscle mass that comes naturally with aging, and he’s figured out the amount he has to do now as a late 40’s active adult to build the endurance necessary to get there.  Interesting…  As someone who casually states that I’ll live to be 100 as a target number (knowing fate may intervene), wouldn’t it be good for me to get there healthy in mind and body?  What’s the point of living to 100 if you don’t really live when you get there?

      Nothing keeps the mind sharp like daily work, and I’m pushing myself with more diverse reading, travel, writing more, playing chess, picking back up on French and learning other new skills. Writing daily established the habit, and refined the skill. Reading opens my mind to new ideas from the greatest minds in history. Travel offers new perspective on living. And the rest just keeps the mind challenged in different ways. If nothing else I have more to talk about at parties.

      So I’m exercising the mind, modifying the diet, drinking more water, getting more sleep and prioritizing daily exercise. Will it get me to 100 healthy and sharp? Only time will tell, but it’s a better way to live anyway, and who doesn’t want to be more vibrant, engaged and active now, the only time guaranteed to us?

      Slàinte Mhath!

    • Getting There

      “What got you here won’t get you there.” – Marshall Goldsmith

      Indeed.  But knowing where there is is an essential part of making the shift in the what.  December is a great time to think about then and there stuff, but really every morning you should reflect a bit on where you’ve been and where you’re going.  What went well, what went badly, what can change, what must change…  and how do we begin right now, today?

      Personally, I function better with Bullet Journal type lists.  Check things off, move things forward that you didn’t do, etc.  Lists of tasks are easy.  Lists of life goals are a little harder.  The Warren Buffett/Mike Flint 25/5 exercise is harder still, but time marches on and if you don’t reflect on where you’re going you’re going to end up somewhere else with the things you wanted to do undone.  I did this 25/5 exercise a year ago, and I’m going to do it again this week.  Essentially, you write down 25 things you want to accomplish – start a business, write a book, run a marathon…. whatever.  You then circle the 5 most important goals and avoid the other 20 at all costs until you’ve accomplished the circled 5.  It forces you to focus on what your real priorities are, and what the real distractions are to getting there.  It’s challenging because we all want to be good at everything, but in being generalists we fail to achieve our biggest goals.  Hell yes or no.  Essentialism…  The 7 Habits of Highly Effective People story of putting the big rocks in the jar before filling the rest with pebbles, then sand and then water…  Whatever you want to call it it’s the act of saying no to many things to enable you to achieve the few big things.  And the few big things are the “there“.

       

       

    • Let it Snow

      The snow arrived late in the day Sunday, and is staying for awhile. It wasn’t a surprise; this storm has lumbered across the country painting the landscape white, and now it’s New Hampshire’s turn. I welcome it with the reluctance of a road warrior. This guest came at a bad time, but snow is here and all I can do is make the most of it. Let it snow.

      If the world craves attention a major snowstorm demands it. It changes everything about daily life, to-do lists and appointments and travel time and what you wear when you walk out the door. For a Monday when I anticipated driving 325 miles to Rochester, New York, it’s surely changed my plans. So be it. Let it snow.

      Yesterday the last leaves were cleaned up, gas cans filled, snow blowers and generators fired up, batteries charged, pantries filled and firewood chopped. This morning snow changes the world and all is still but for the scrape of the plow, the strain of a single snowblower who’s master simply must get to work, no excuses. Birds chirp away at the feeder, busily flittering for position. The rest of the world sleeps. Let it snow.

      It’s Monday and I have things to do; calls to make, meetings to reschedule, bases to touch and reports to file. The driveway calls but I’m not it’s servant this morning. Snow changes more than the landscape, and I feel the change in me. Let it snow.

    • The Stages of the Moon

      I spent time in the passenger seat of the car last night contemplating the waxing crescent moon.  The stages of the moon are something I contemplate more than I should, but it’s a good exercise in awareness of the world around you, and a connection to people around the world now and people for as long as there’s been people.  Everyone who can or could look up at the sky and recognize the moon for what it is has experienced the same pattern recognition.  You may not know the names, but you know the shapes and thus the stages of the moon.

      A new moon is a blank slate.  The moon is completely obscured, though you might make it out in the sky.  Most people don’t think about a new moon because they aren’t seeing it in the sky.  But the moon doesn’t go on vacation to Mars for a stage, it’s still there with the shades pulled down.

      The next stage is the waxing crescent, when you get that fingernail sliver of moon shining.  But how do you know a waxing from a waning?  By which side the sliver is on.  That shade pulls from right to left, so when you see part of the moon illuminated on the right side that’s a waxing moon, and when it’s illuminated on the left side that’s a waning moon.  When I was younger I had it backwards because I thought of the shade pulling left to right, the way we read English.  Nope, it’s right to left, like reading Hebrew or Arabic.

      “Slipping softly through the sky
      Little horned, happy moon,
      Can you hear me up so high?
      Will you come down soon?” – Amy Lowell, The Crescent Moon

      After the waxing crescent the shade pulls further to the left illuminating more of the moon.  When it looks like an American football or bigger it’s called a gibbous moon.  And again, when the moon is illuminated on the right side it’s a waxing moon, so now we have the waxing gibbous moon.  Welcome to the party!  The waxing gibbous and it’s cousin the waning gibbous are the wallflowers of the sky party.  Everyone carries on about the full moon because it’s so full of itself, and the crescent moon twins are a bit flirty, liking the attention that comes with being so seductive.  Not so the gibbous cousins.  They don’t dance as well, step on a few toes along the way and that makes them a bit shy. But let’s have some love for these gibbous!  What would our sky be without them?

      We’ve finally arrived at the full moon, and it’s so full of itself that it starts having nicknames.  You can’t just call it the full moon, this character wants you to call it the Harvest Moon or the Milk Moon or the Beaver Moon.  Okay, we’ll humor you full moon, on your next debut we’ll call you the Cold Moon.  You good with that? Full Moon Fever is a real thing, everyone goes a bit crazy when this character comes around. Tides get bigger and minds get zanier; thanks full moon.

      Now the shade starts closing, again right to left, so where we had illumination before we start seeing shade.  Does the full moon notice the Earth casting shade at it?  Does it care?  At first it’s a small sliver of shade and you barely notice the change, but give it a day or two and and our wall flower has stolen the show from old Beaver Moon and we have that familiar football shape illuminated on the left side of the moon; yup, our old friend waning gibbous has come to town, doing it’s clydesdale dance across the sky.  I can relate to you waning gibbous, it’s not easy having two left feet, but keep dancing anyway, just mind the toes.

      Finally we reach the last call of the stages of the moon and the light is just a sliver on the left side of the moon.  It’s that flirty younger twin the waning crescent, here to dazzle you with her dance moves and seductive lighting.  The crescent twins are fuel for the poets and dreamers.  Who doesn’t love to see that sliver of moon rising out of the east, dressed in a bit of pink and yellow before slipping into something white?  The waning crescent offers a lovely frame for the celestial dance beyond, a star in its own right even if only a moon.  Don’t tell her that, this is her time!

      But waning infers things are wrapping up soon, and so it is with the moon. But one last hurrah for our friend.  The next stage is the old moon, where just a tiny sliver of light appears on left edge of the moon.  We’re all moving towards that stage, and it’s one more reminder to make the most of the day at hand.  Dance with the sky, make the most of your arc across the heavens, and try not to step on any toes out there.

       

    • Taking Flight… Again

      Yesterday I had the pleasure of sitting in the back seat of a Cessna as my father flew again. Getting back in the left seat of a plane was a bucket list item for our favorite Navy pilot. For me it was a chance to see him in action flying and see the world from a different perspective.

      Commercial flying offers stunning views from a 12″ oval window. I’ve sat in awe at views from 30,000 feet over New Brunswick and the landing over Boston Harbor at Logan Airport. I always try for a window seat on a red eye just so I can catch the sunrise. Flying in a Cessna is different. First, you feel much more connected to the mechanics of flying, even in the back seat. Everything is right there in front of you with instruments, controls and communication with the towers all part of your experience. And that experience! The views are close to 360 degrees, you’re flying over terrain you’ve known from the ground up, seeing it literally from a bird’s eye view at 2000-3500 feet max, and going a lot slower so can savor the view more.

      We flew out of Lawrence Airport, followed the Merrimack River to the sea, turned northward following the beaches up to Portsmouth and then circled in for a touch and go at Pease International Airport before heading back to Lawrence, with a quick circle around the neighborhood in New Hampshire. Clear skies with some wind gusts making it interesting at lower altitudes. Listening to impressive banter between a flight instructor and a Navy pilot all the while. I kept my own chatter to a minimum; I was along for the ride, it was his experience… one I was happy to share.

      This wasn’t my first flight in a Cessna. I’d flown a similar route with the father of a girlfriend in college once. He did all the work, while I sat in the right seat and my girlfriend sat in the back. I’d told myself I’d like to get my pilots license then, and here we are years later with the goal shelved. Money and time and other priorities killed that goal. We can’t do everything, can we? Perhaps not. Watching the Navy fly again reminded me that even the professionals get busy with other things. There’s a shortage of pilots it seems, and work for those who wish to pursue it. I don’t believe I’ll pursue it myself, but the hourly fees to fly with a pro aren’t outrageous. Why wait when the opportunity is so readily available? That’s what brought us here, and the day was a highlight reel of memories and a reminder to not put things off. For me it was a nice change of perspective, and I think my smile was as big as the pilot’s.

      Merrimack River in Haverhill at Groveland Bridge
      Salisbury Beach, surf’s up
      Isle of Shoals
      New Hampshire coast, looking north to Maine
      Pierce Point, Portsmouth Country Club
      Merrimack River

    • Merge Left

      Accelerating to the end of the year, and the stack of books to read has grown even before I finish other books in the stack.  And so it goes.  There’s a lot to be said for focus, and reading one book to the end before beginning another.  It’s like being on the highway alone, zipping along with nothing to distract you until you reach your destination.  Lovely.  And some books do that for me – I’m so captured by them that I drop everything else to devour it to the last page, getting there and wishing the journey had been a bit longer.  But other books, even compelling reads, take a different path.  My current stack of books is like rush hour traffic on that highway, moving a bit more slowly and with a lot of company.  Worse, there’s a merge coming up as a lane is dropped.  Such is the reality of reading during the holidays.  So much to do, and you want to finish reading these books too?  Ha!

      This isn’t an endorsement of multi-tasking.  In fact, I love nothing more than being completely focused on a given task at hand, whether that’s reading, writing, a project for work or anything really.  The trouble starts when you say yes to too many things at once. With reading, sometimes a book reaches a challenging place in the plot or tackles subject matter you’d rather not read about at that moment.  You glance at a book you’ve been putting off, flip to the place marker and resume reading something else.  Or you just received that book you ordered that you’ve been excited about and crack it open to read the introduction…  and now you’ve got another car on the highway.  Active participation in the Great Conversation makes us all better people, but if too many people are talking at once what can you really listen to?

      I did a survey of the stack today, and I’m within sniffing distance of finishing five books. I silently promised myself that I’d finish two of them this weekend, and all of them this year.  That stack of books waiting to merge onto the highway?  They’ll have to wait their turn.  Indulge in new fiction?  Not until I get through this non-fiction that’s been lumbering along for a couple of months.  It’s all just habits and routine and prioritization.  Chip away at this for a bit, switch to that when you need to, but keep moving forward.  The rules of the road prevent chaos; a bit of discipline goes a long way.

      It’s not just adding books of course, but all the other things we pile on.  Writing, exercise, work, gardening, sports, family and travel all act as lane closures on the reading highway.  So be it: Life is more than reading the work of others.  Sure, the highway might be a little slower, but we should still get there.

    • Thanksgiving

      Beyond the massive caloric intake that this day represents in America, Thanksgiving is traditionally a day for gratitude – to be thankful for what we have. And we have a lot, beginning with being alive. So BE alive and make the most of the day at hand, no matter where you live. Move a bit today to earn those calories. Help a few others not as fortunate as you while you do that living. Be bold, but humble. We’re all in this together.

      Happy Thanksgiving from New Hampshire.

    • Merely Tenacity

      This morning I’m a bit foggy.  Up early and moving, but not clear on what I wanted to write about.  So I picked up pieces of my past, shook off the dust and mined for gold.  To be more specific, I collect quotes that stir me at the time, write down random thoughts that pull it together.  What I see immediately when I look back is that I haven’t changed much, I just press on trying to climb the mountain.  Some years are better than others, but in general I’ve climbed higher than I’ve fallen.  So with that in mind, here are six quotes plucked from the collection that pushed and prodded me along the way.  A good reminder to keep moving, for there’s so much still to do.

      “The most difficult thing is the decision, to act, the rest is merely tenacity.” – Amelia Earhart

      “There is no passion to be found in playing small – in settling for a life that is less than the one that you are capable of living.” – Nelson Mandela

      “The best way out is through.” – Robert Frost

      “Knowing is not enough; we must apply.  Willing is not enough; we must do.” – Johann Wolfgang von Goethe

      “You will never change your life until you change something you do daily.” – John Maxwell

      “Talent is cheaper than table salt.  What separates the talented individual from the successful one is a lot of hard work.” – Stephen King

      I have Mandela and Earhart whispering in my ear, conspiring to get me back on track.  Such is the power of words lumped together in just the right way.  No, not really; It’s the stories of the lives behind the words that remind you of what’s possible… if you’ll only listen and act.

    • Too Much Vienna, Not Enough Do

      “Where’s the fire, what’s the hurry about?
      You better cool it off before you burn it out
      You got so much to do and only
      So many hours in a day 
      But you know that when the truth is told
      That you can get what you want or you get old
      You’re gonna kick off before you even
      Get halfway through
      When will you realize, Vienna waits for you” – Billy Joel, Vienna

      I figured this one out some time ago, but lately I feel the pendulum swung a bit too far to Vienna, a little too far away from the do.  Vacation and holidays will do that to you.  So with a month left in 2019, it’s time to revisit the habits I’ve set for myself, revise and replace a few where needed.  Writing is consistent, exercise is not.  Too bad, I had a great run with burpees and rowing, but one injury blew up the streak, and before you know it a month went by.  But there’s plenty of time to reset, with exercise that doesn’t injure me this time.

      The system?  Make a list, prioritize, schedule, measure results, review and course correct.  Nothing mysterious in any of that, I’ve just gotten lazy about using the Bullet Journal this fall, which has a trickle down effect as I stop structuring my day and wing it, and things slip through the cracks.  Too much Vienna, not enough do.  Great time to course correct.  Set the alarm early, work out and tackle the list.  It’s grown too long lately.  So Vienna… will have to wait.

    • Five Favorite “Break-Up” Songs

      Thankfully, I’m in a stable, happy relationship and have been for almost 25 years, but I still enjoy a great breakup song now and then.  So with that in mind, here are five that have resonated for me over the years.  There are so many break-up songs of course, because we all go through it eventually, but since I’m limiting myself to five, I’m omitting some classics….  but so be it.  These five have meant something to me along the way.  And the lyrics still grab me by the throat now and then.  Enjoy – or if you prefer, cry in your beer, and remember that this too shall pass!

      Black, by Pearl Jam

      This one got me at the right time and has never let go.  This live version from MTV Unplugged remains – in my opinion – the greatest version of the song ever sung.  My gosh they were young then, and so was I…

      “I know someday you’ll have a beautiful life
      I know you’ll be a star in somebody else’s sky, but why
      Why, why can’t it be, oh can’t it be mine?”

      All I Want, Toad the Wet Sprocket

      This song was big at a time when these lyrics meant something to me.  The air spoke, and I was the better for it.

      “And it won’t matter now
      Whatever happens will be
      Though the air speaks of all we’ll never be
      It won’t trouble me”

      If You Could Read My Mind, Gordon Lightfoot

      Gordon’s best song, which is saying something.  This one is tragic relationship magic.

      “And if you read between the lines
      You’ll know that I’m just tryin’ to understand
      The feelings that you lack
      I never thought I could feel this way
      And I’ve got to say that I just don’t get it
      I don’t know where we went wrong
      But the feeling’s gone and I just can’t get it back”

      Rolling in the Deep, Adele

      Classic sound, great lyrics.  I love the attitude in this song; yeah you screwed up, and it’s gonna hurt you a lot more than it hurt me.

      “The scars of your love remind me of us
      They keep me thinkin’ that we almost had it all
      The scars of your love, they leave me breathless
      I can’t help feeling
      We could have had it all”

      I Will Survive, Gloria Gaynor (Cake has an incredible version of this song too)

      Two versions of this song, and I love them both.  If Gaynor’s version is an anthem for women screwed over by men the world over, the Cake version turns the tables, and offers the jilted men of the world an anthem of their own.  We’ve all been on both sides of this coin, haven’t we?  This song, like Rolling in the Deep, is saying you may have punched me in the gut, but screw you I’m moving on.

      “Go on now, go, walk out the door
      Just turn around now, ’cause you’re not welcome anymore
      Weren’t you the one who tried to break me with goodbye?
      Did you think I’d crumble? Did you think I’d lay down and die?”