Blog Entries reposted from the my blog

Cosmos Fitness Tips

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Cosmos Fitness Regime –Updates

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Cosmos Fitness Regime –Updates
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Cosmos Fitness Regime

         I have some updates to my fitness regime posting posted here with my original posting following.
Weight Loss – Down to 175 pounds (79 K)
         First I successfully lost weight and kept it off. At the beginning of January, I was 195 lbs and now I am 175 lbs most days. Below 170 and a high of 180.

How did I do it, you ask?

          Well, first of all, I lost almost 15 pounds, (7 K) because in January I came down with a bronchial infection, which could have been another bout with COVID, though I did not test for COVID.

         After that, I continued to change my diet and exercise program and continue to lose weight on a sustained basis.
Changes to Diet – processed foods out, more beans, and veggies, daily bitter melon tea, less coffee, less wine, no beer.

         Every day I eat homemade Kefir or smoothies for breakfast, followed by fried rice, eggs, and soup or salad for lunch, and salad or fish or chicken for dinner occasionally lean beef for dinner, but most importantly no carbs for dinner. .
I           have added beans to my daily diet – the key is sprouting beans overnight before cooking them. I add them to soups, salads, and even as a snack.
.           I reduced the amount of wine I've been drinking. So now I only drink maybe every other day at most. I cut out all junk food, bread, pastries and chocolate, and no ice cream! and I have reduced cereal consumption.
every other day I am vegan or vegetarian. Finally, we go out to eat no more than three or four times per week.

Bitter Melon/Ugly Potato.Wormwood Tea

         I have added drinking bitter melon tea throughout the day and reduced my coffee consumption to two cups in the morning. I still drink homemade kombucha but limit it to one glass per morning. and I drink tea in the afternoon. A day without earl gray is not a good day after all.

And most importantly, right after I eat I exercise, for 15 minutes to 30 minutes and a 3-mile walk at night.

Reduction in cholesterol/glucose levels

         I have as a result of my weight loss, reduced my cholesterol level to the normal range, from the high level it was in January. And I've also reduced my blood sugar level to almost normal levels from a pre-diabetic level. My latest number was 106. The target number is 100. The most important thing is I will be able to avoid taking cholesterol medicine, diabetic medicine, and high blood pressure medicine. Once you start taking those it is all downhill to death. And diabetes is no picnic, my friend.

increasing daily exercise

         Adding in using PIlate ball bouncing to an exercise routine. I bounce on the exercise ball at least one hour per day while watching TV. the new rule is whenever I watch TV I exercise – using the ball, exercise bike, steps, and lifting weights. At least an hour a day, often more and I go for a three-mile walk almost nightly.
Going forward, I will resume doing yoga, and this summer we will go to the gym every night as it is more difficult to walk in the States than in Korea.


          my insurance covers chiropatric and therapeutic massages up to 50 per year and have a good massage place we go once a week. the Goal is to avoid having to take cholesterol. diabetics and high blood pressure medicine for life and to keep my weight down to 170-175 from now on.

Original posting

         As some of you might know, I have been following a fitness regime for many years. I offer these tips to you because I believe anyone can improve their health through daily exercise, and a better diet.
Here are some of my tips for physical fitness and suggestions. It must be working. I am usually about 187 pounds (now 175) and don’t take any prescription drugs, my cholesterol levels are good as are my blood sugar levels although they are a bit higher than I want them to be. I suffer from Fibromyalgia, arthritis, and hammer toes. I also exercise daily, riding on my exercise bike while looking at my emails, and FB feeds, studying Korean, and going for a three-mile walk at least four times a month. Lately, I bought a pull-up bar and installed it on the doorway and I do it periodically throughout the day, squats, and swings, working my way up to doing pull-ups. I write in my journal every morning, and I also go for a walk every day and play the piano daily. I eat a lot of homemade food including Kefir, and Kombucha. and I am gluten-free.

         here are my diet recommendations, my physical exercise regime, my daily writing regime, and my piano-playing regime.I hope it inspires you to take charge of your physical and mental fitness.

Diet

         I start my day by drinking coffee and watching the news while writing in my journals.

Coffee

         The first two cups are fully loaded – coffee, decafe, with yoga detox tea, cinnamon, nutmeg, and milk.
Sometimes I add in protein plant superfoods from Costco containing the following:
Organic Protein Blend: Pea Protein, Brown Rice Protein, Chia Seed, Hemp Protein1.
Organic Creamer Base: Acacia Gum, High Oleic Sunflower Oil, Inulin, Rice Dextrin’s, Rice Bran Extract, Rosemary Extract1.
Organic Superfoods Blend: Organic Greens and Grasses Blend (Wheat Grass, Barley Grass, Oat Grass, Alfalfa Grass, Kale, Spinach), Organic Berry Blend (Acai, Apple, Banana, Blueberry, Cranberry, Raspberry, Sweet Potato, Cherry, Pomegranate, Strawberry), Organic Veggie Blend (Beet, Broccoli, Carrot, Tomato, Parsley, Cauliflower, Cabbage, Kale), Organic Sprout Blend (Amaranth Sprout, Quinoa Sprout, Millet Sprout, Buckwheat Sprout, Garbanzo Bean Sprout, Lentil Sprout, Adzuki Sprout, Flax Sprout, Sunflower Sprout, Pumpkin Sprout, Chia Sprout, Sesame Sprout), Organic Ancient Grains Blend (Amaranth, Quinoa, Buckwheat, Millet, Chia), Organic Fiber Blend (Oat Fiber, Rice Bran, Acacia Fiber), Organic Cinnamon, Organic Erythritol, Organic Natural Flavors, Organic Stevia, Organic Food Based B Vitamin Blend (Organic Guava, Organic
Holy Basil, Organic Lemon Extract), Organic Monk Fruit Extract, Probiotics (Bacillus coagulants) 1

smoothie

[audio mp3="https://theworldaccordingtocosmos.com/wp-content/uploads/2020/04/blue-berry-smoothie.mp3"][/audio]

my daily breakfast
includes blueberries
in my smoothie
apple cider vinegar
blueberry, strawberry, oranges
banana, pineapple,
cinnamon
coconut oil
home made kefir
kale
kombucha.
ginseng
ginger
honey
maca root
spinach
wheatgrass
stevia
50 superfoods plant protein powder From Costco

Organic Protein Blend: Pea Protein, Brown Rice Protein, Chia Seed, Hemp Protein1.
Organic Creamer Base: Acacia Gum, High Oleic Sunflower Oil, Inulin, Rice Dextrin’s, Rice Bran Extract, Rosemary Extract1.
Organic Superfoods Blend: Organic Greens and Grasses Blend (Wheat Grass, Barley Grass, Oat Grass, Alfalfa Grass, Kale, Spinach), Organic Berry Blend (Acai, Apple, Banana, Blueberry, Cranberry, Raspberry, Sweet Potato, Cherry, Pomegranate, Strawberry), Organic Veggie Blend (Beet, Broccoli, Carrot, Tomato, Parsley, Cauliflower, Cabbage, Kale), Organic Sprout Blend (Amaranth Sprout, Quinoa Sprout, Millet Sprout, Buckwheat Sprout, Garbanzo Bean Sprout, Lentil Sprout, Adzuki Sprout, Flax Sprout, Sunflower Sprout, Pumpkin Sprout, Chia Sprout, Sesame Sprout), Organic Ancient Grains Blend (Amaranth, Quinoa, Buckwheat, Millet, Chia), Organic Fiber Blend (Oat Fiber, Rice Bran, Acacia Fiber), Organic Cinnamon, Organic Erythritol, Organic Natural Flavors, Organic Stevia, Organic Food Based B Vitamin Blend (Organic Guava, Organic Holy Basil, Organic Lemon Extract), Organic Monk Fruit Extract, Probiotics (Bacillus coagulants) 1
all blended to perfection
that is my daily breakfast
fit for a champion.

Salt Of Life

Every day
I eat a little
Himalayan Pink Salt
In my food.

That and real salt
From Salt Lake City
Will enable me.
To live to be
A ripe old man.

So, my advice to you all
Add real salt to your food,
And watch your weight go down,
And your life extension begins.

Kefir

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Growing Kombucha and Kefir in Korea

         When we moved to Yeongjong island, near the Incheon Airport, we found that we would be deprived of two of our three favorite miracle foods, Kombucha and Kefir. But we were pleasantly surprised to find we could order our third favorite health food item, wheat grass for home delivery. Have not seen it in the stores but have seen it in some smoothie places as well as home delivery. best to mix it in a smoothie. Wheatgrass juice does not taste that great!

Growing Kombucha and Kefir in Korea
Kombucha

Living in Oregon was great. Kombucha is everywhere. Costco carries Kombucha everywhere except in Korea. The best brand we found was Gingerade. But I liked sampling the kombucha everywhere, several bars brew it on-site and you can fill up a growler and take it home.

What is Kombucha, you ask?

         It is fermented tea, filled with powerful probiotics and it is so good for your health. It does contain 1 percent alcohol so that should not get you into trouble with the new draconian drunk driving laws here in Korea!
Since neither the Commissary nor Costco nor anyone else carried it, or even knew what it was, we decided that we had to brew it ourselves. The starter kit we brought with us had gone bad. So, we bought kombucha from Amazon and used that and the leftover starter kit to get started. We used green tea as the base. Straight black tea and jasmine tea will work but not Earl Grey due to the bergamot oil in the tea.

         We brewed up several gallons of tea, added sugar, the starter kit, and the cans of kombucha. Then we put it in a sprouted warmer kit ordered from Amazon and wrapped another gallon in an electric blanket. You have to keep the kombucha at about 80 degrees F (26.67 Celsius). Then we waited for six weeks. Finally ready to go today and we bottled it and started our next batch!

         Making Kefir was easy, we’ve been making it for years. We had started kits we bought in Oregon before we left. Just got some organic milk and we were in business. If you have to use Korean milk, make sure it is full-fat milk, 2 percent makes watery kefir. There are recipes for using almond milk, coconut milk, and rice milk but we have not used them because we heard it would be pretty watery. Might want to try Goat milk sometime though. The Commissary's organic full-fat Milk is perfect. You can also buy Kefir at the Commissary just to see if you like it but their Kefir has extra sugar in it and I am not sure it would be a good starter mix. Best to order the starter kits from Amazon (they will be delivered to a local address) and you should not have any problems. But with both be sure you sanitize your containers with hot boiling water before making either kombucha or kefir. Need to keep stray random non-cultured bacteria out of the mix.
See below for articles on the health benefits of Kombucha and Kefir, articles on how to make it, and where to buy it locally.
         As a personal testimony a few years ago, I noticed that I did not have hay fever in the Spring. I used to have to make a trip to the urgent care/ER because I got so inflamed that I could not even open my eyes and I was sneezing so bad. The medicine they gave me worked a bit but I mostly just suffered. Then I started eating kefir for breakfast and drinking Kombucha and my hay fever disappeared.!


Bing AI provided some places where you can find Kombucha and Kefir in Korea. The commissaries carry it, a few larger grocery chains now carry both.

         Kombucha is a fermented, lightly effervescent, sweetened black tea drink that is popular for its health benefits1. In Korea, you can find kombucha in various forms, such as:
CORE BIO is a company that produces organic kombucha with different flavors, such as lemon, ginger, and berry. You can order their products online from their website2 or find them in some health food stores.
TEAZEN is another company that offers kombucha in powder stick form, which you can mix with water or juice. They claim to be the world’s first to introduce this convenient way of consuming kombucha. You can also order their products online from their website3 or find them in some supermarkets and convenience stores.
Homebrewing is an option if you want to make your kombucha at home. You will need a SCOBY (symbiotic culture of bacteria and yeast), tea, sugar, and a glass jar. You can buy a SCOBY online or get one from a friend who already brews kombucha. Some online tutorials and recipes can guide you through the process of making your kombucha.

         Kefir is a fermented milk drink that contains probiotics, which are beneficial for your gut health1. In Korea, you can find kefir in different ways, such as:
Buying ready-made kefir drinks from some supermarkets, convenience stores, or online shops. Some brands that offer kefir drinks are CORE BIO, TEAZEN, and Lifeway. They have various flavors and types of kefir, such as organic, low-fat, or powder stick234.
Make your kefir at home with kefir grains and milk. Kefir grains are a mixture of bacteria and yeast that ferment milk and produce kefir. You can buy kefir grains online or get them from someone who already makes kefir. You will also need a glass jar, a cloth, and a rubber band to cover the jar. Many online guides and videos can show you how to make kefir at home1.
         Visiting a kefir cafe where you can enjoy fresh kefir drinks and other products made with kefir, such as smoothies, ice cream, or cheese. Some examples of kefir cafes in Korea are Kefir Lab in Seoul, Kefir House in Busan, and Kefir Story in Daegu.

Ode to Kombucha

         We have finally mastered the art of brewing home Kombucha and are enjoying a glass of this miracle drink every morning along with our homemade kefir and our power smoothies. If I keep this up, I will live to be a hundred years old. Only 45 more years to go….

Ode to Kombucha

Kombucha
Only drink it in the morning
Morning Delight
By the dawning sun
Up at the morning dawn
Can’t wait for my morning cup
Have to have my kombucha
At least once a day.

Ode to Kefir

Kefir
Everyday
Food of the gods
In every way
Radiant health will follow.

THE SIMPLE GUIDE TO KICKASS KOMBUCHA

         It’s a big day everyone! The day your intestinal microbiota has been begging you for. The day you say goodbye to expensive store-bought kombucha. The day you become a brewmaster I impart to you the secrets of homemade kombucha!
The goal of this guide is to be your one-stop shop for homemade kombucha brewage, from SCOBY-less to fermented perfection. No hopping around the interwebs. No fuss. No confusion. Because making homemade kombucha is so simple (albeit a bit slow), and I hope after reading this you’ll give it a whirl! Let’s hope right to it.

HOW TO MAKE HOMEMADE KOMBUCHA: OVERVIEW

This post will go into detail about each step in the process of making kombucha. For succinct instructions, scroll to the bottom where a recipe card lays out the basics of making homemade kombucha. The general order of things goes something like this (you can jump around this tutorial by clicking the links below):
Make SCOBY (1 to 4 weeks) – to make the “mother.”
First Fermentation (6 to 10 days) – to make the actual kombucha.
Second Fermentation (3 to 10 days) – to carbonate the kombucha.
You can also click to jump to a few useful resources:
Supplies needed – My top tools for brewing ‘Buch.
Kombucha FAQ – Be sure to check out the comments section as well for answers to many questions.
Get the printable guide – Everything from this post, in printable PDF form.

Before we start, here are some general notes that are consistent throughout the whole homemade kombucha process.
No metal or plastic containers. Metal can react with the acidic kombucha and hurt your SCOBY, while plastic can house nasty bacteria that you don’t want sneaking in.
Cleaning is key. A recurring theme in kombucha brewing is that EVERYTHING must be CLEAN! We’re creating the perfect environment for good bacterial growth, but if a bad bacteria slip in, it could ruin your batch (and make you pretty sick).
Temperature plays a role. Fermentation goes a bit quicker in warmer temperatures, and a bit slower in colder weather.
No mold zone. If you see any mold growing on your SCOBY or in the tea (which I understand can be difficult to discern from the hideous SCOBY, but will generally be green, white, or black), then toss your whole batch.
Milk kefir is not only easy to make, but it is a delicious, probiotic-rich, versatile beverage your whole family can enjoy. Whether you are just exploring how to make milk kefir at home or have cultured dairy before, this video and instructions are here to help make culturing milk kefir at home easy.
BEFORE YOU BEGIN
These instructions utilize the traditional starter culture known as milk kefir grains, rehydrated and ready-to-make milk kefir. If you wish to make milk kefir with a powdered Kefir Starter Culture, consult our article on How to Make Kefir with Direct-set Starter Culture.
If you have purchased our dehydrated milk kefir grains, please follow the instructions included with your milk kefir grains or watch our how-to video on How to Activate Milk Kefir Grains to get started.
If you wish to use raw milk to make milk kefir, be sure to activate your milk kefir grains using pasteurized milk first. You can then slowly transition them to raw milk.
WHAT YOU’LL NEED TO MAKE MILK KEFIR
To get started, first, gather your supplies and choose a variety of milk to use.
Supplies for Making Milk Kefir
You’ll need the following supplies to make milk kefir, most of which can be found in the Milk Kefir Starter Kit. For more information on what supplies work best (and what to avoid) read our tutorial: Choosing the Best Equipment for Making Milk Kefir.

A glass jars.
A non-metal stirring utensil.
A breathable cover for the jar such as a tight-weave towel, butter muslin, paper towel, or paper coffee filter
A band to secure the cover to the jar like a rubber band or canning jar ring.
A fine mesh plastic strainer for removing the kefir grains from the finished kefir
Ingredients for Making Milk Kefir
Consult our article on choosing milk for making kefir to help you decide which milk is best for you!

1-2 teaspoons active Milk Kefir Grains
Cow or goat milk
INSTRUCTIONS FOR MAKING MILK KEFIR
Transfer the active kefir grains into up to 4 cups of fresh milk.
Cover with a coffee filter or butter muslin secured by a rubber band or jar ring.
Place in a warm spot, 68°-85°F, to culture.
Culture until milk is slightly thickened and the aroma is pleasant. This generally takes 24 hours but can take less time in warmer temperatures, so keep an eye on your grains.
After the milk changes texture and culturing is complete, separate the kefir grains from the finished kefir.
Place the kefir grains in a new batch of milk.
Store the finished kefir in the refrigerator.
REMOVING GRAINS FROM FINISHED MILK KEFIR
Use Your (Clean!) Fingers
As your milk kefir grains grow in size, you may choose to remove the kefir grains by hand. Make sure your hands are very clean and well rinsed, but do not use anti-bacterial soap to avoid contaminating the culture.
Use a Plastic Mesh Strainer
Sometimes milk kefir can be a bit thick. If necessary, you can use a silicone spatula or plastic spoon (in a swirling motion) to help work the kefir through the strainer. Stainless steel can be used if necessary; just be sure it’s stainless steel and not a reactive metal.
Pour Kefir into A Shallow Bowl
This will make the grains easier to see. Using a plastic or wooden spoon, scoop the grains out. Once the grains have been removed, pour the finished kefir into a container.
OVER-THICKENED KEFIR
While kefir sometimes turns out to be thin, it is also possible for kefir to over-thicken or turn into curds and whey. If this happens, you may need to strain your kefir grains with extra care. You can find tips in our Straining Over-Thickened Kefir tutorial.
WHAT’S NEXT?
Following the above process, you can make milk kefir at home regularly. If after making milk kefir for a while you decide you don’t need 4 cups every day, it is possible to make smaller batches. Just choose a method in our tutorial How to Slow Down Making Milk Kefir + Make Smaller Batches.
Resting Your Milk Kefir Grains
If you ever reach a point where you need to take a break from making milk kefir, there are a few ways you can put your kefir grains on pause. This includes refrigerating them for shorter breaks and drying them for longer breaks.
In either case, your grains must be activated and cultured kefir regularly for 3 to 4 weeks before you attempt either of these resting methods.
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physical fitness regime

         most days I go for a three to five-mile walk, bike five K on my exercise bike, do three sets of pull-ups/swings, and do yoga and weightlifting. About two hours total per day. While in the park I do some pull-downs, twisting wheels, and cross-training as well.I may sign up for a gym and join a Pilates or yoga club.
I also do ceregem massage bed, weekly massage therapy, acupuncture, and moxibustion at home.
I keep track of my fitness in my daily journal noting what I did the day before, including what I ate using the following format: (November 2 entry/followed by May 5 entry)

November 2

Health
Weight: 188
BM:
Symptoms: moderate pain levels
Doctor Visit: scheduled November 7th for follow-up re chronic leg pain
Results: TBC
Follow-Up Due: March 2024
Med News Items:
Diet:
Breakfast: smoothie
Lunch rice, soup, fish Korean side dishes
` Dinner GF Pizza
snacks:
Dessert:
Drinks: Alcohol nó Alcohol Day
blend decaf, kombucha, coffee, fake coffee, fruit juices, etc

Exercise
Actual:
bike seven k
pull up three times consisting of 3 sets of squats, and two sets of swinging.
New strategy
15 three sets of 50 reps per weight
15 minutes of Yoga
5 sets of 50-step reps
5k on the bike
3 miles walk.
Grip periodically 100 reps
Standing desk for two hours
pull up 5.
pull down 200.
wheel 200
Ceregem:
foot massage unit:
neck shoulder massage unit:

Moxibustion
Ceregeem pulls up.
while walking exercise in the park
twisting 200
cross training
pull-downs
Acupuncture weekly
Massage weekly

May 5 Entry
Health
Weight: 176
BM:
Symptoms:
Doctor Visit:
Results:
Follow-Up Due:
Med News Items:
Blood sugar testing 106
other testing
Diet:
Breakfast: kefir
Lunch chicken, fried rice and salad
Dinner soup
snacks:
Dessert:
Drinks: Alcohol None
blend decaf, kombucha, coffee, fake coffee, fruit juices, etc

Exercise
Actual:
` 2 hour pilates ball
weights
chin-up

New strategy
15 three sets of 50 reps per weight
30 minutes of Yoga
5 sets of 50-step reps
5k on the bike
3 miles walk.
Grip periodically 100 reps
Standing desk for two hours
pull up/swing 10
wear the pain patch 2 hours

Ceregem:
foot massage unit:
neck shoulder massage unit:
Moxibustion
Acupuncture weekly
Massage weekly

in park

pull down 200.
wheel 200 in the park
cross trainer
Ceregem treatment

I first bought a cergem acupressure massage bed in 1996 and use it almost every day. the bed uses infrared heat and jade technology to provide acupressure therapy as the jade crystals move up and down your spine providing long-lasting pain relief leading to deeper sleep. I usually use it while reading before going to bed.
Note: will probably upgrade to a full massage chair in the fall.

from Bing AI review

Ceregem massage bed is a therapeutic bed that uses a combination of massage, heat, and acupressure to provide relaxation and relief from pain. The bed is designed to provide a full-body massage that targets pressure points and helps to improve blood circulation. Here are some of the benefits of using a Ceregem massage bed:
1. Relaxation: The massage bed provides a relaxing experience that can help to reduce stress and anxiety.
2. Pain relief: The bed’s massage and heat functions can help to relieve pain and soreness in the muscles and joints.
3. Improved circulation: The massage bed’s acupressure function can help to improve blood circulation, which can help to reduce inflammation and promote healing.
4. Better sleep: The bed’s massage function can help to promote relaxation and improve sleep quality.
5. Detoxification: The bed’s heat function can help to promote sweating, which can help to eliminate toxins from the body.
Please note that while the Ceregem massage bed has many potential benefits, it is important to consult with a healthcare professional before using it, especially if you have any underlying medical conditions.

Moxibustion Treatment

         I have been moxibution treatment for about a year now. we have a home kit which we do in conjunction with using the ceregem massage therapy bed. About two to three treatments per week are ideal. We also occasionally go to a clinic for treatment. Moxibustion involves burning wormwood and applying it to your skin. It is an ancient Chinese-Korean medical treatment. for more info read the following from the Bing AI chat on moxibution.
Moxibustion is a traditional Chinese medicine therapy that involves burning dried mugwort on or near the skin’s surface to stimulate acupuncture points. It is believed to have several health benefits, including:
1. Pain relief: Moxibustion can help to relieve pain and soreness in the muscles and joints.
2. Improved digestion: Moxibustion can help to improve digestion and alleviate digestive issues such as constipation and diarrhea.
3. Reduced inflammation: Moxibustion can help to reduce inflammation in the body, which can help to alleviate symptoms of conditions such as arthritis and asthma.
4. Improved blood circulation: Moxibustion can help to improve blood circulation, which can help to promote healing and reduce inflammation.
5. Stress relief: Moxibustion can help to promote relaxation and reduce stress and anxiety.
Please note that while moxibustion has many potential benefits, it is important to consult with a healthcare professional before using it, especially if you have any underlying medical conditions.

mental fitness regime
Alzheimer's Prevention

I heard a long time ago that playing music, learning languages, and doing mental games like crossword puzzles every day is the best thing you can do to ward off the dreaded Dementia or Alzheimer’s. Since my mother died of Alzheimer’s I am at increased risk. I have been doing all three for almost a year now, playing the piano, studying Korean via Duolingo and watching K Dramas, doing daily writing prompts, writing three to five poems or short stories per day every day, and writing down my dreams and journal entries writing three to four hours every day, and weekly blog postings, instead of crossword puzzles.

daily writing in my journals

I have been writing a daily journal since my 40s. I write down my dreams, my anxieties, my daydreams, and nightmares, and draft poetry and stories first.
then I write my journal including what I did the day before, major news items, things to note, goals for the day, what I ate the day before, and my daily exercise/health statistics.
I save my creative work at least once a week, including putting down my work on my creative writing spreadsheet to keep track of everything. I write anywhere from one to ten pieces every day.
I also keep track of books read, movie/TV shows seen and music played to and listened to.
I am currently reading the classics =Finishing Plato’s The Republic.

daily piano playing

I have been playing the piano almost daily now for a year. Usually between 5 and 6:30 pm. Due to noise restrictions can’t play after 7 p.m. as I live in a high-rise apartment building.This time around I have started analyzing the music before I play it noting the music areas to pay attention to including key, key changes, registry changes, very high and very low notes which are hard for me to read, and repetition patterns. I found that this simple step has paid off in helping me play a lot better and I feel my skills are returning to where they were when I last played about seven years ago. I am sure I will achieve my lifelong goal of reaching semi-professional level playing within a few years.
I highly recommend this tip, playing each hand separately first when doing complicated counterpoint like in Bach, and listening, when possible, to the music you are going to play on YouTube while reading the score, to anyone returning to playing music.
I recently played my first Mozart Sonata and well I did not do badly. I will return to it next year after finishing other piano books.
For more details see my “Playing Mozart Sonatas.”
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Daily writing prompts

Every day I write something following prompts from Pensively 101, Writer’s Cramp, and Fan Story.

Here's my entry for May 5
Sunday, May 5, 2024

Flavor of Korean Food

Korean food
is celebrated worldwide
for its intense flavor
and pungent fragrances
the flavor comes from Korean herbs
garlic, ginger, ginseng, Kimchi, onions, leeks
mushrooms, red peppers, sesame,
and in springtime, wild mountain herbs.



CELEBRATIONS!
The 18th annual HerbDay will take place on Saturday, May 4, 2024. It’s an international celebration of herbs aimed at educating and sharing ideas about the many ways herbs bring joy and well-being into our daily lives. We celebrate the use of herbs in food, beverages, medicine, beauty products, and crafts, along with the art of growing and gardening with herbs.

Join Hands Day, observed across the United States on the first Saturday in May, is a way to cultivate unity by uniting the older generation with the younger generation in a day of volunteering. When young people have a chance to interact with seniors, they develop communication skills, positive attitudes about aging, problem-solving abilities, broader social networks, and a sense of purpose.
Trumpian Sophy’s Quatern




Former President Trump lies all the time.
He can’t help himself he is a con man.
But, he fears in his mind he is past his prime.
To his followers, he is a real he-man.

Now, at long last he is on trial for his crime
Former President Trump lies all the time.
Will he be found guilty, and serve hard time?
Will he, in the end, be sentenced to prison time?

He spends his time committing cybercrime
In the end, he is nothing but a criminal.
Former President Trump lies all the time.
Unpredictable, unforgivable.

In 2024, we must all choose.
Two old candidates past their prime-time.
If we make the wrong choice, we all may lose,
Former President Trump lies all the time.


New Prompt: The last form in this Poetry Week is a form invented by Sophy - Sophie's Quatern.
Information about this form can be read here: "Sophy's Quatern"
Title of your work: Being Free (in honour of Liberation Day in The Netherlands tomorrow)
Sometimes new forms are developed especially for a contest. This is such a form. It was developed for a “Poetry folly”, in which poets were allowed to write poetry at its worst, just for the fun of it. So my friend Sophy (543) developed this form:
* Sophy’s Quatern contains four stanzas of four lines each.
* Every line has ten syllables.
* No meter required.
* There is a rhyme scheme:
-- abab, caca, adad, eaea
* Line 1 of the first stanza is repeated
-- as line 2 of second stanza
-- as line 3 of third stanza
-- as line 4 of last stanza.
An example:
Sometimes new forms are developed especially for a contest. This is such a form. It was developed for a “Poetry folly”, in which poets were allowed to write poetry at its worst, just for the fun of it. So my friend Sophy (543) developed this form:
-- abab, caca, adad, eaea
Rain falls down, after a morning of sun
the bright blue sky has disappeared; it’s grey.
Children argue; they don’t have any fun
they have to stay indoors; but will not play.
Hear, a mother screams, a frustrated voice
rain falls down, after a morning of sun.
I close my eyes and sigh, I have no choice
than go on; this, my work, needs to be done.
My husband comes home… boy! He had to run,
too much rain fell on his head, I just smile
…rain falls down, after a morning of sun…
then nod… complaining is just not his style.
The last strokes on my painting, it looks nice
Content I finished what I had begun.
My children play Yahtzee, rolling the dice;
rain falls down, after a morning of sun.

President Trump Lies Yabba Dabba Doo Fan Story

It is a sad day
Former President Trump will lie
He is nothing but the ultimate con man
To his followers, he is a he-man
And so many people must die

Why do people take his advice?
Why do they want to follow this evil man?
Why do they believe he is a great man?
Why did so many covid patients die
when will Americans wake up from the Trumpian nightmare
Will god even listen to us and our prayer
the rhyming pattern is:
xabba
xabba
cc
a yabba dabba doo poem
Created by: shelley kaye


i know ‘I’m posting this a couple of days early first and foremost, I would like to thank you all for letting me take April off to do NaPoWriMo!! it is much appreciated!!
and now our potlatch poetic prompt for the week of May 5-11, 2024
The YABBA DABBA DO was created by Havyk Dementius of Allpoetry
It is syllabic with three stanzas of two quintets and a rhyming couplet:
syllable count is:
5/10/10/10/10
15/10/10/10/10
15/15
The rhyming pattern is:
xabba
xabba
cc
Example Poem
Cluttered Nest by Lawrencealot
I'm motivated
yet have so many things I have to do
I have no notion where I ought to start.
Sometimes I wish that I had had a clue-
I should have started with another part.
You left to visit relatives living several states a way.
I've cleaned out what was called garage- in fact
the cars can now be driven right inside.
A double storage shed I've built out back
for all the detritus we must abide.
Since we're storing the kids stuff 'til they decide to move away
out of sight it?s hiding now; our kids and stuff will always stay.

Hurricanes Storms

Hurricanes
blowing through the town
sent by God

3-5-3 'Air' Poem

Write a three-line, 3-5-3 syllable count, poem on any aspect of the theme 'air'. It can be on breeze, wind, tornadoes, hurricanes, twisters, breath, or any other topic directly related to air. Creative approaches are welcome.

A Lunatic Howling At The Light Of The Full Moon

just a lunatic howling at the light of the full pink moon

MONOKU POEM

Created by: Gypsy Blue Rose
This week we feature a MONOKU poem. You may use the event’s picture or your own.
A Monoku is a type of poem which is made up of a single horizontal line. It’s currently accepted as a variant of the haiku form of poetry. Monoku emerged as an independent style of poetry in the 1970s.
Unlike Haiku, written in three lines, Monoku features a single line consisting of seventeen syllables or less. It must be as brief as possible. Use a dash to pause anywhere in your one line.
It contains a pause brought about by speech rhythm with slight or no punctuation. The first letter should not be capitalized – but instead written in lowercase.
MONOKU’S HISTORY – It’s a type of one-liner haiku that’s brief and clear. MONO (one) is a Greek prefix plus KU a Japanese suffix (mono + ku) to create a new English term MONOKU originated in 1970 by Jim Kacian. the haiku foundation organization
Example
an icicle– the moon drifting through it by Matsuo Allard (1978) poetrysoup.com

Former President Lies Choka

Former President Lies
he lies all the day because
it is Buddha Nature

No consequences
to his presidential lies
It seems no one cares at all

In the morning he lies
throughout the day just because
he is an evil SOB


CHOKA POEM
Created by: Gypsy Blue Rose
This week we are featuring a CHOKA poem. You may use the event’s picture or your own.
CHOKA-It's a traditional form of Japanese poetry created during the Japanese Court era during the 6th to the 14th centuries consisting of nine-lines in a 5/7/5/7/5/7/5/7/7 syllables pattern and may be repeated. Choka means a long poem. Over time, Choka influenced the development of other Japanese poetic forms, such as tanka and haiku.
for examples and more information from the Poets Collective CLICK HERE
Choka
The most intricate Japanese Poetry form is the Choka, or Long Poem.
The early form consisted of a series of Katuata joined together. This gives a choice of form structures of

5/7/5/5/7/7… etc. or 5/7/7/5/7…etc

The Choka could be any total line length and indeed many exceeded 100 lines.
Looking at this, it is easy to see why Poetic Historians believe the Katuata is the original basic unit of Japanese poetry using either the 17 or 19 unit onji.

Pasted from <http://www.thepoetsgarret.com/Challenge/choka.html#choka>

Another interpretation –

Choka
Type: Structure, Metrical Requirement, Simple
Description: The choka is a Japanese form of unrhymed alternating five and seven syllable lines that ends with an extra seven syllable line. It can be any odd number of lines.
Origin: Japanese
Schematic: A nine-line choka would be:xxxxx
xxxxxxx
xxxxx
xxxxxxx
xxxxx
xxxxxxx
xxxxx
xxxxxxx
xxxxxxx
Pasted from <http://www.poetrybase.info/forms/000/41.shtml>
The choka (長歌 long poem) was the epic, story telling form of Japanese poetry from the 1st to the 13th century, known as the Waka period. Storytelling was rare in the Japanese language during the Waka period although it is found in the Man’yôshû and even the Kokinshú. Most often the Japanese poet would write epics in classical Chinese. Still, the occasional poet with a story to tell would tackle the choka, the earliest of which can be traced back to the 1st century. It describes a battle and is 149 lines long.

Originally chokas were sung, but not in the Western sense of being sung. The oral tradition of the choka was to recite the words in a high pitch.

Pasted from <http://www.poetrymagnumopus.com/index.php?/topic/1140-choka/>

I always check this site for confirmation when cross-checking forms Judi Van Gorder has done a remarkable job for PMO.

Choka
Type: Structure, Metrical Requirement, Simple
Description: The choka is a Japanese form of unrhymed alternating five and seven syllable lines that ends with an extra seven syllable line. It can be any odd number of lines.
Origin: Japanese
Schematic: A nine-line choka would be:xxxxx
xxxxxxx
xxxxx
xxxxxxx
xxxxx
xxxxxxx
xxxxx
xxxxxxx
xxxxxxx
Pasted from <http://www.poetrybase.info/forms/000/41.shtml>
Definition

The most intricate Japanese Poetry form is the Choka, or Long Poem.
The early form consisted of a series of Katuata joined together. This gives a choice of form structures of ….. 5 – 7 – 7 – 5 – 7 – 7.. etc, or .. 5 – 7 – 5 – 5 – 7 – 5.. etc.
Example

The Moth
there is no freedom
escaping from my cocoon
I must seek you once again
I am drawn to you
like a moth to a candle
circling nearer and nearer
the deadly flame calls
now my wings are scorched
why must my nature be so?

Pasted from <http://www.poetrysoup.com/forms_of_poetry/C#Choka>

Specifications, Restated:
Origin: : Japanese
The form is syllabic : 5/7/7/5/7/7 or 5/7/5/5/7/5
Traditional style : Stanzas consisting of any number of the above structures (called Katuata)
or alternaively : Alternating five and seven syllable lines that end with an extra 7 syllable line.
Unrhymed.
Meant for longer poems.

I have written a one using the Katuata style.

Poem Sample

Above the Sun (choka) Katuata Version
setting out with you
in late summer’s rising sun
hastens Honchu’s heat
yet our packs hold coats
which hold nourishment for us
for cold nights ahead.
many foreigners
pass and are passed as we climb
the holy mountain;
all are of like mind-
to climb to Mount Fuji’s peak
for spiritual joy.
We begin our last
ascent early in the night-
cold now, velvet sky
lightens, bows to rising sun.
We watch from above, awed.
© Lawrencealot – November 23,2013
Visual Templates.
(with Thanks to Judi, I used her poem to depict the alternating line version)

Tagged 5/7/5/5/7/5, 5/7/7/5/7/7, Japanese, katuata, syllabic, unrhymed, Van Gorder. Bookmark the permalink.
for more information click here
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