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I came across this delicous looking receipe for Beet Hummus this morning on one of my newsletters. It looked so good I printed and saved here and am starting my post on Hummus. Hummus is something we have in our diet very regularly, typically we make it on the ranch from chick peas.  So I will endvor to expand on this when I can. In the mean time try this out.  :)

Tim

https://atfortyfive.com/colorful-tasty-beet-hummus/

Collective Dictionary Defined

https://en.wikipedia.org/wiki/Hummus

Hummus (/ˈhʊməs/, /ˈhʌməs/;^[1][2] Arabic: حُمُّص‎, 'chickpeas'; full Arabic name: ḥummuṣ bi-ṭaḥini Arabic: حمص بالطحينة‎, 'chickpeas in tahini') is a Levantine dip or spread made from cooked, mashed chickpeas or other beans, blended with tahini, olive oil, lemon juice, salt, and garlic.^[3] It is popular in the Middle East and Mediterranean, as well as in Middle Eastern cuisine around the globe. It can also be found in most grocery stores in North America and Europe.

Nutrition

Chickpeas, the main ingredient of conventional hummus, have appreciable amounts of dietary fiber, protein, vitamin B6, manganese and other nutrients.^[28]

As hummus recipes vary, so does nutritional content, depending primarily on the relative proportions of chickpeas, tahini, and water. Hummus provides roughly 170 calories for 100 grams, and is a good to excellent (more than 10% of the Daily Value) source of dietary fiber, vitamin B6, and several dietary minerals.^[29][30]

Fat content, mostly from tahini and olive oil, is about 14% of the total; other major components are 65% water, 17% total carbohydrates, including a small amount of sugar, and about 10% protein.^[29][30]

^{A great treat that I have come to enjoy, is breaking a piece of kale off the stalk and rolling it up and then dipping that in to the hummus and eating like that, a great way to ingest the Kale!}

^Tim

https://vimeo.com/131743701

52 Hike Challenge Documentary Kickstarter Video from Sea to Summit Productions on Vimeo.

52 Hike Challenge Documentary Teaser from Sea to Summit Productions on Vimeo.

great idea ! 

https://www.52hikechallenge.com/

https://youtu.be/hnjeMwxFuBA

Just Breathe, an up beat song, reminding us to Just Breathe 

one of the most important part of my physical training is to breathe properly. 

That is critical to progress and recovery. 4 in , pause, 8 out, pause , breathing from your gut through your nose. Not your mouth, not your chest. Don’t forget to breathe. Slow it down, get the oxygen in and out. Your body , every cell needs the life giving oxygen flowing through the blood. 

So when life is going fast, feels a little crazy, just breathe and thank God for ever breath. 

TLR

Don’t Forget to Hug

Take a breath and Use That Breath 

”A simple first step to become a better listener? Breathing. Many of us can’t help ourselves but jump into a conversation, offering our pearls of wisdom to anyone willing to listen. Psychologist Kenneth Miller says we should take a breather instead. When we breathe before speaking, we give others room to reflect on what they have been saying. It’s an act of generosity. That extra breath also gives us time to think of insightful questions that might truly help the people we are speaking with. •”

Proper breathing is an obvious next step. I have been working this the last month with my ARP Practionair as we work through my shoulder pain. Remapping years of miss use and bad posture. The pain is leaving and I can do more movements and feel almost normal and stronger and healthier now. Every exercise requires the proper breathing technique otherwise it is simply more difficult and not as effective, without the breathing done right I can often not complete the activity or make progress.  Mike has taught us big belly breathing. Expanding our belly to create capacity for inhaling and exhaling through our nose. Four in with belly expanding, pause, Eight count out with belly contracting, pause, repeat. This simple yet sometimes difficult to achieve method helps to oxygenate and expand our breathing capicty.  It helps work through the pain and exhaustion and helps the mind think better. Litany of other benefits I am sure. 

I am up to two sets of our regime and had a person best of a 60 second hang yesterday. Small steps make a profound difference. Remember to breath properly. Stand properly, feet straight ahead , turn those toes so you are properly aligned , keep your head up , eyes forward, arms by your side and of course smile. 

The note above reminds us of the of the importance of breathing. It’s free and has huge benefits.  

Cheers!

Tim

#ImprovingFutures

“Let every thing that hath breath praise the Lord.
Praise ye the Lord.” Psalm 150:6

Just Breathe and just be

https://youtu.be/hnjeMwxFuBA

Breathe by Johnny Diaz

https://www.youtube.com/watch?v=2wseM6wWd74&list=PLhhVyaUmOQupT95UiO_74c0-wATcRxceV&index=13

Interesting video on how our cells stay young. Some great lessons to learn here in biology from the research in Pond Scum.

Health Span vs Disease Span  ... 

Do you have control over the length of your telomeres ?  Chronic stress effects , seeing things in a new light, seeing into the lives of the real people, the effect on  people who get worn down, the patterns.

The longer in a tough situation and the more you perceive your under stress the shorter your telomeres and the quicker your untimely death will occur. Interestingly you can change that through thought perception, so there is hope.  Be resilient to stress, a day in, day out, challenge, so you can control how you age way down to your cell level by how you feel about it, good attitude results in better aging process. Improve attitude, it matters, negative thoughts creeps up cortisone and damages your telomeres , vs a challenge to tackle where the blood flows and it is good, bring it on and you do just fine. 

You have power to change what is happening to your own telomeres. Factors outside our own skin, social , as early a childhood, all impact your telomeres and have a  long term effect We are interconnected, we can impact our own and others. 

What legacy will be have , will we invest in the next generation and what will that impact have on maybe the whole world ?

Are you curious, how will you make a difference?

Now you can protect your telomeres and how will you make sure the world invests in curiosity for the sake of the generations that come after us?

Good questions, now what are we going to do? For me, I am going to nip those negative thoughts with positive solutions. ~ TLR