Wall of Plufs

Several of the exercises Jackie’s physical therapist had her do involved stepping over padded blocks, both forward and back and sideways and back.

That was fine in the gym where the therapist worked, but at home we lacked the padded blocks, so Jackie had to improvise. It turns out that a three-pack of plufs is pretty close to the height of two of the padded blocks stacked on top of one another, and we had a few three-packs on hand.

One thing I had noticed when Jackie was doing the exercise in the gym was that she tended to swing her foot out to the side, rather than lift it up high enough to clear the obstacle. To help herself remember not to do that, Jackie went ahead and built a whole wall of plufs. (In fact, sometimes she’d go so far as to stack an extra box on top of the three-pack to the side, so that straight ahead offered a lower barrier than to the side.)

The course of physical therapy has worked very well for Jackie. After just seven visits over less than a month, she has recovered “normal”range of motion in her hip. The improvement has also shown up in her gait.

Jackie wanted me to use this post to solicit comments from other people about improvised exercise equipment. What household stuff do you guys use?

(I should also mention that our facial tissue of choice is “Puffs plus lotion.” But that’s too long to say, so we call them “plufs,” a term which you are welcome to adopt for your own use.)

Fixed my Clarion journal

Some time ago (trying to fix something else) I switched my web host to run PHP version 7.2, and didn’t notice that doing so had broken the glue code that made my Clarion Journal entries work.

When I did notice that it was broken I didn’t fix it right away. Partially that was because I had been meaning for some time to import all those journal entries into the WordPress blog. (Among other things, that would mean all those entries would be properly included in my site map.) More to the point, it was because fixing it would require debugging and coding PHP, something I hadn’t done in more than 10 years.

Today, though, I got email from a guy who had tried to read my journal and had found it missing, and that turned out to be the kick I needed to go in and fix the PHP code. (The fix turned out to be utterly trivial.)

So, I made the necessary fixes and Philip Brewer’s Writing Progress is once again on-line. (The first day at Clarion is June 3, 2001.)

The vitamin D window opens in 4 hours!

From 11:56 AM until 12:12 PM today, the sun will be high enough in the sky that its powerful actinic rays will reach the earth with enough energy for exposed skin to produce vitamin D.

Of course, the temperature around noon will be about 12℉, so I’m not expecting to have much exposed skin, but it is still nice to know that vitamin D production will be possible.

There might be an unseasonably warm and sunny day at any time this month or next, giving me a chance to make some vitamin D. And soon enough spring will come.

(Ephemeris data valid for where I live. The opening of the vitamin D window will likely be different for you.)

Deadly actinic rays

I shared a link to this article by Rowan Jacobsen, with the comment “This article falls so squarely in the sweet spot of reinforcing my own preconceptions, I almost hesitate to tweet it.” But I did, with a few brief quotes.

Freed of the limitations of twitter, here’s a more extended excerpt:

Lindqvist tracked the sunbathing habits of nearly 30,000 women in Sweden over 20 years. Originally, he was studying blood clots, which he found occurred less frequently in women who spent more time in the sun—and less frequently during the summer. Lindqvist looked at diabetes next. Sure enough, the sun worshippers had much lower rates. Melanoma? True, the sun worshippers had a higher incidence of it—but they were eight times less likely to die from it.

So Lindqvist decided to look at overall mortality rates, and the results were shocking. Over the 20 years of the study, sun avoiders were twice as likely to die as sun worshippers.

There are not many daily lifestyle choices that double your risk of dying. In a 2016 study published in the Journal of Internal Medicine, Lindqvist’s team put it in perspective: “Avoidance of sun exposure is a risk factor of a similar magnitude as smoking, in terms of life expectancy.”

Source: Is Sunscreen the New Margarine? | Outside Online

Jacobsen later mentions the app dminder, which I’ve been using for several years now. It helps you optimize your sun exposure (getting maximum vitamin D production without getting sunburned, based on time of year, time of day, location, and skin pigmentation). I just checked the app, which tells me that it’s just 8 days until the vitamin D window reopens here in Savoy, Illinois!

I concluded my little tweet storm with this: Pretty much every nice day of the spring, summer, and fall, I announce to my wife around midday that “I’m going out to expose my integument to the deadly actinic rays of the sun.” And then I do. I feel so much better since I started doing this.

Finished reading: Agents of Treachery by Otto Penzler, editor, ISBN: 9780307477514

Finished reading: Agents of Treachery by Otto Penzler, editor, ISBN: 9780307477514

Finished reading: The Wind in his Heart by Charles de Lint, ISBN: 9780920623787

Finished reading: The Wind in his Heart by Charles de Lint, ISBN: 9780920623787

Movement in 2018

This year’s review of my movement practice will be a bit less detail-oriented than last year’s, when I included a long list of exercises, and a long list of non-exercise movement that I’d engaged in over the year. This year I exercised a bit less and moved a bit more, and came to a balance that I’m pretty happy with—that I don’t feel much urge to analyze.

I continued the winter exercise regimen that I described a year ago for the rest of the winter, but then let most of it go in favor of less-structured movement. As I say, I’m pretty happy with what I ended up doing, although the result was a decline in some of the strength increases I’d made.

Summer included a lot of solo walking (mostly in natural areas very close to home) and a lot of walking with Jackie (in a wide range of environments, including natural areas somewhat further afield).

One major piece of our walking was our big trip to Utah, where we got in plenty of hikes in Bryce Canyon, Zion Canyon, and Arches. (See image at top.) The length of any particular hike was nothing to write home about (although we did write home a bit), but the ruggedness—and especially the steepness—made the hikes very different from anything we manage at home.

Basically, summer was great—lots of time spent in the sun, lots of walking, lots of time spent with my sweetie, lots of time spent alone.

As summer transitioned to fall, I had the same problems I usually do, perhaps slightly worse this year than average because the transition seemed more abrupt, with early fall being unusually cold. Happily, late fall was no worse than early fall, and what was unusually cold for early fall is actually rather mild for early winter.

One thing I have done this fall is get back to running. In the past I’ve always meant to establish a running habit that I can carry forward into the cold months, and I have nearly always failed. This year, so far, I’m doing okay, getting in a couple of runs a week, with long runs of 5 miles or more. With just a little luck (not too icy, not too much bitter cold) I’ll be able to carry a lot more aerobic fitness into the spring than I usually manage. That would make it possible to do a spring running event, if I want.

I’ve had very good luck this year on the injury front, managing to stay healthy though the whole year.

I still teach taiji, both the beginners class and a class for continuing students, and it remains rewarding it all the ways it has been—physically (I get my own taiji in), mentally/emotionally (I get my meditation in), socially (I gather with a group of friends several times a week), and financially (admittedly in a small way).

Looking ahead, I’m rather inclined to stick with a movement focus, spending more time doing stuff (moving) and less time preparing to do stuff (exercising).


Writing in 2018

My writing this year ticked along at a low level, so low I was almost tempted not to bother reporting on it.

I continued to work on fiction by fits and starts, but I don’t think I finished a single story.

I want to be sure to thank Elizabeth Shack whose Thursday evening writing group, even though I didn’t make it as often as I meant too, still got me writing more than I otherwise would have. (It’s not a critique group at all. It’s a way to make writing a little bit less of a solitary activity. We gather in a coffee shop and spend a couple hours quietly working on our own stuff, with a few minutes of conversation at the beginning, in the middle, and at the end. It’s all very companionable and I miss it when I don’t go.)

I can’t even say I’m disappointed in myself for not writing more (which I used to be): Every day I get up and do exactly what I want all day. Sometimes that’s writing, and when I write I really enjoy it. Other days it’s something else, which I usually enjoy as well.

I used to put a lot of effort into arranging my life with writing in mind—making sure I had large blocks of time to write, making sure I had time to write every day, making sure I could get started writing early in the day. I think that worked after a fashion, perhaps more so for the non-fiction than the fiction, but I have largely given up on fussing about that stuff.

Along about the middle of the year I got email from the admins at Wise Bread saying that they were “switching gears” and would “no longer be commissioning articles” as they had been.

Once again, I’m not really disappointed. I was much more suited to their old model where I wrote whatever I wanted and then posted it. There were good reasons for them to hire editors—and the editors they got were great—but the way you have to work when you have an editor didn’t suit the way I wrote. (If I wanted to pitch stories and work on deadline I could make a lot more money writing for magazines.)

Before that shift I did publish two stories at Wise Bread:

I also did a ground-up rewrite of my old post “Treasury Bills for Ordinary Folks,” which they published under the old URL but with inexplicable title Why Treasury Bills Are Always a Worthwhile Investment. (I say inexplicable because the whole reason it was worth a rewrite is that, after 10 years during which Treasury Bills were a terrible investment, they were were finally once again paying a competitive rate.)

I have one more post that they bought, but which hasn’t gone live yet. They say it’s currently scheduled for early January, so I guess I’ll be able to include a Wise Bread section in my 2019 end-of-year post as well!

One place I have been writing pretty actively is here on this blog. A quick count just now found 67 posts published in 2018, and I may post another one or two before this post goes live.

Some of that number are trivial status posts—for which I have the glimmerings of plan. I’d like to post everything which goes to social media here first, and then share it on social media. Working out the logistics has proven problematic, which gets me discouraged. (My glimmers of a plan involve my microblog at micro.blog, but I don’t quite have everything working yet.) When I get discouraged, I go ahead and post stuff on social media—but almost always I end up regretting it. That’s when there’s another small flurry of status posts here.

Besides those, there are plenty of more substantial posts here as well. Since you’re here reading this, I assume you don’t need me to link to those.

Wild-caught salmon from Sitka

Shortly before the solstice we happened upon a woman at the farmers market selling CSA-style shares in the output a collective of small Alaskan fishing boats, and bought their package that will give us salmon (and other Alaskan fish) in May, June, July, and August.

Part of the deal was getting their “holiday gift box” for free. That box, with two kinds of salmon, a generous amount of cod, some spice mixtures, and some recipes, arrived (frozen and packed with dry ice) in time for a solstice feast, but we had our various feasts for the solstice period already planned, so we initially just put our salmon in the freezer.

Now that our planned solstice and related holiday feasting is done, yesterday I decided to go ahead and cook one of the big pieces of salmon from our holiday box.

More or less at random, I pulled a piece of coho salmon from the freezer. (I wanted salmon, since that’s what the whole thing is all about. We’ll eat the cod in due course.) The holiday box came with some spice mixtures, but today I used a recipe from Mark Bittman called 4-spice salmon that Jackie found a while ago.

It turned out really well. I served it with some Uncle Phil’s long-grain and wild rice (easy to make, as long as you remember to start the wild rice an hour before time to start the long-grain rice).

I neglected to take a picture until I was half done eating, but you can still see how it came out in the photo above. We actually only ate 4/5ths of what I cooked. We saved the biggest 5th to go on a chef’s salad today.

If you really like salmon, and can afford to invest a bit up-front to get a steady supply, and you live in the Midwest, you might want to seriously consider Sitka Salmon Shares. We’ve only had one meal so far, but it was yummy. I’m really looking forward to substantially upping the amount of wild-caught salmon in our diet this coming year.