Author: Ray Calabrese

I am an optimistic, can do, and never quit guy. The spirit of hope indelibly marks my DNA. My research at The Ohio State University helped people discover the best in themselves and change their personal lives, public organizations, and whole communities. I bring the same spirit and enthusiasm to my blog to help those who grieve who find themselves suddenly alone, navigate their grieving. Join my more than 24,300Twitter (@alwaysgoodstuff). I promise my tweets are always good stuff. Please feel free to email me at ray.brese@gmail.com.

Poem for Today ~ It Was Not Fate

It Was Not Fate

William Moore

It was not fate which overtook me,
Rather a wayward, wilful wind
That blew hot for awhile
And then, as the even shadows came, blew cold.
What pity it is that a man grown old in life’s dreaming
Should stop, e’en for a moment, to look into a woman’s eyes.
And I forgot!
Forgot that one’s heart must be steeled against the east wind.
Life and death alike come out of the East:
Life as tender as young grass,
Death as dreadful as the sight of clotted blood.
I shall go back into the darkness,
Not to dream but to seek the light again.
I shall go by paths, mayhap,
On roads that wind around the foothills
Where the plains are bare and wild
And the passers-by come few and far between.
I want the night to be long, the moon blind.
The hills thick with moving memories,
And my heart beating a breathless requiem
For all the dead days I have lived.
When the Dawn comes—Dawn, deathless, dreaming—
I shall will that my soul must be cleansed of hate,
I shall pray for strength to hold children close to my heart,
I shall desire to build houses where the poor will know
shelter, comfort, beauty.
And then may I look into a woman’s eyes
And find holiness, love and the peace which passeth understanding.

Source

Healthy Lifestyle Information ~ 5 Reasons to Eat Protein After a Workout

Working Out? Protein is Essential

    1. Muscle Repair and Growth: Protein is essential for repairing and rebuilding muscle tissue that gets broken down during exercise. After a workout, your muscles may experience microscopic tears, and consuming protein helps facilitate the repair process, leading to muscle growth and increased strength over time.
    2. Faster Recovery: Protein intake post-workout aids in reducing muscle soreness and promoting quicker recovery. It helps minimize the duration and intensity of muscle fatigue, allowing you to return to your workout routine sooner.
    3. Protein Synthesis: Exercise increases the body’s rate of protein synthesis, which is the process of building new proteins in the body. Consuming protein after a workout provides the necessary amino acids (the building blocks of protein) to support this heightened synthesis, enhancing the body’s ability to adapt to exercise stress.
    4. Satiety and Weight Management: Protein is more satiating than carbohydrates or fats, meaning it helps you feel full and satisfied for longer. Eating protein after a workout can curb post-exercise hunger and potentially prevent overeating, contributing to weight management and healthy body composition.
    5. Improved Muscle Protein Balance: Exercise can tip the balance between muscle protein breakdown and synthesis toward a negative state, particularly in intense or prolonged workouts. Protein consumption helps shift this balance in favor of muscle protein synthesis, promoting a positive muscle protein balance that is crucial for maintaining and building muscle mass.

In summary, consuming protein after exercising supports muscle recovery and growth, aids in reducing muscle soreness, facilitates protein synthesis, helps with weight management, and maintains a positive muscle protein balance. These benefits make protein an important part of a post-workout nutrition plan for individuals engaged in regular physical activity.

Source: ChatGPT

Daily Inspiring Quotes ~ Never Quit

Never quit. It is the easiest cop-out in the world. Set a goal and don’t quit until you attain it. When you do attain it, set another goal, and don’t quit until you reach it. Never quit.
Bear Bryant

Thinking Out Loud – From Aesop’s Fables – All Work is Significant

Today’s Thinking Out Loud reflection is on Aesop’s Fable, The Lion and the Mouse. Aesop’s Fables is available for free download here.

The Fable

“A Lion asleep in his lair was waked up by a Mouse running over

his face. Losing his temper he seized it with his paw and was about

to kill it. The Mouse, terrified, piteously entreated him to spare

its life. “Please let me go,” it cried, “and one day I will repay

you for your kindness.” The idea of so insignificant a creature

ever being able to do anything for him amused the Lion so much that

he laughed aloud, and good-humoredly let it go. But the Mouse’s

chance came, after all. One day the Lion got entangled in a net

which had been spread for game by some hunters, and the Mouse heard

and recognized his roars of anger and ran to the spot. Without more

ado it set to work to gnaw the ropes with its teeth, and succeeded

before long in setting the Lion free. “There!” said the Mouse, “you

laughed at me when I promised I would repay you: but now you see,

even a Mouse can help a Lion.”

 Note: We need each other.  Our work may seem insignificant, but it’s not. All work is honorable and significant. My mom worked in a shoe shop for much of her adult life. She worked piece-time, e.g., she was paid by how many pieces she could process in a day. Somewhere on our planet someone was wearing shoes that she contributed in small part to their making. My dad worked in shoe shops, tended bar, and worked as a custodian. All three jobs may appear insignificant, but each job brought benefit to other people. The work you do is significant. Honor it, be grateful for it.

Healthy Lifestyle Info ~ 5 Reasons to Eat Spinach Every Day

5 Reasons to Eat Spinach Every Day

    • Spinach is a nutrient powerhouse. It is a good source of vitamins A, C, and K, as well as minerals like iron, calcium, and magnesium. It is also low in calories and fat.
    • Spinach may help reduce your risk of chronic diseases. Studies have shown that spinach may help reduce the risk of heart disease, cancer, type 2 diabetes, and obesity.
    • Spinach is good for your bones. Spinach is a good source of vitamin K, which is essential for bone health. Vitamin K helps the body produce osteocalcin, a protein that helps to build and maintain strong bones.
    • Spinach is good for your eyes. Spinach contains lutein and zeaxanthin, two carotenoids that are important for eye health. Lutein and zeaxanthin help to protect the eyes from damage caused by ultraviolet light and may help reduce the risk of age-related macular degeneration.
    • Spinach is easy to add to your diet. Spinach can be eaten raw, cooked, or frozen. It can be added to salads, smoothies, soups, stews, and main dishes.

Overall, spinach is a healthy and nutritious vegetable that can be enjoyed by people of all ages. Eating spinach every day is a great way to improve your overall health and well-being.

Source: Google Generative AI (Bard)

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