Book Review - Zen Mind, Beginner’s Mind Shuynryu Suzuki

This book is a compilation of informal talks on Zen meditation and practice by Shunryu Suzuki. The book is divided into 3 parts: 1) Right Practice; 2) Right Attitude; and 3) Right Understanding. Each part includes brief talks by Suzuki; some are hard for me to follow but most make sense. Will probably need to read this book several times to fully comprehend.

Nutrition Tracking

I’m really enjoying tracking my daily food nutrition intake; something I’ve wanted to do for many years. Concerns about getting enough of the right nutrients have been with me since college when I fell below my fit high school weight and recognized how hard it was to maintain my weight. For many people, losing weight without trying seems like a blessing but it continues to be a problem for me.  Tracking my daily intake makes me realize that while I eat healthy foods, I don’t always eat enough of the right foods to get the nutrition I need. For example, I’ve always eaten more than the USDA recommended daily servings of fruits and vegetables; however, since giving up meat, I didn’t realize how hard it can be for a quasi-vegetarian to consume sufficient dietary fiber, protein, and calcium; surprisingly (to me) eating lots of fresh fruit and vegetables may not provide sufficient fiber, protein, carbs, or calories! To simplify my tracking and ensure I consume sufficient daily nutrients, I’m trying to put some regularity in my daily intake; currently, I’m consuming at least 2 bananas, 2 apples, 2 cups of milk, 1-2 eggs, 1-2 servings of high fiber/high protein food (e.g., avocado, lentils, or beans), and additional fruits and veggies each day. Also try to have fish (typically salmon) at least 1x/week. Table below shows nutrient tracking for this past week.

Date	Calories/From Fat	Total Fat (g)	Protein (g)	Added Sugar (g)	Potassium (mg)	Sodium (mg)	Fiber (g)	Total Carb (g)	Calcium (% of 1000mg)	Incomplete comments on main ingredients
Sunday 1/25/15	1770/430	53	106	15	?	1263	22	217	145	2 poached eggs
Monday 1/26/15	1937/426	58	122	7	3592	1839	39	269	174	salmon salad
Tuesday 1/27/15	2215/542	64	101	16	3341	1899	49	314	126	shredded wheat, banana, blue berries breakfast; 2 poached eggs salad lunch; farro, garbanzo beans salad dinner
Wednesday 1/28/15	2008/532	60	103	14	2786	1795	48	286	148	Muesli breakfast; black bean & 2 poached eggs salad for lunch; farro and veggie dinner
Thursday 1/29/15	1926/445	58	91	16	2482	1356	57	281	127	Muesli & greek yogurt breakfast; avocado/black bean salad lunch; farrow and 1 poached egg dinner
Friday 1/30/15	2092/668	76	107	8	2023	2485	66	260	140	Shredded wheat, banana, raspberries breakfast; avocado, lentil, and spinach salad for lunch; 2 poached eggs and lentil salad for dinner
Recommened for active male my age	2400g/ 600-840g	53 - 80	>75	<37.5	-	-	38	270 - 390	100% (1000 mg)	I seem to being doing ok with everything except recommended calorie intake

Book Review - Mindfulness in Plain English by Bhante Gunaratana

This book is about Vipassana mediation through mindfulness and concentration. It is a good introduction for the layperson and includes useful practical advice regarding how to meditate. I gained a better understanding for the difference and connection between concentration and mindfulness as well as carrying the benefits of meditation into real life, beyond the sitting practice. Meditation is a life-long practice that is helping me become more mindful.

Second cup of tea

I love tea! Green, white, and herbal teas are my favorite flavors but what I really love about tea is making it. Bringing the water to the correct temperature (180 degrees for green), scooping the loose leaf tea into my strainer, pouring the water over the leaves, putting the strainer cap on, setting the timer, and waiting for the right time (3 minutes for green). I started drinking tea around the time I gave up coffee; think I was around 35 years old - it gave me the shakes but its really been the past 10 years where my love for tea has blossomed. I’ve tried all sorts of teas but in the end decided it is the process, as much as the flavor, that I enjoy. And now that I no longer have to rush out the door to work, I can enjoy something new - a relaxing second cup of tea:)

My tea kettle! Knob at bottom of kettle allows me to adjust the water temperature depending on the type of tea!

My camping coffee mug, tea strainer (and cap).

Swim Update

Swam 72 lengths in 52 minutes at the warmer 25-yard lap pool (Tucson Racquet Club) today. Swam without my neoprene vest so was not as buoyant; had trouble breathing so I alternated freestyle and breast stroke for 60 lengths and alternated freestyle with backstroke for 12 lengths.

I'm tired:)

Diet Evaluation

Based on detailed tracking of my food intake this past week plus, I appear to be getting over 100% of the daily recommended calcium intake (1000mg) and my protein intake is at or above daily recommendations (I’m assuming 75g/day or 0.5g/pound of body weight); daily protein intake recommendations are less than definitive in the literature. 

Where I seem to be falling short is in daily calorie intake; the literature suggests an active male of my age should be getting around 2400 calories per day with 25-30% calories from fat. My total calorie intake the last couple of days averaged 1800 calories each day; my total intake of calories from fat is also less than recommended but as a percent of total calories, it is within the range.

I rarely consume alcohol, don’t eat fast or junk food, and rarely eat out (I’m thankful for this after so many years of business travel:). Eating at home enables precise monitoring of my food intake but we’ll see how long I keep it up:). 

The good thing about tracking daily food nutrition intake is that I'm developing a habit of monitoring intake as well as an ongoing sense for what their daily intake is for key metrics like calories, protein, fat. I've been a label reader for a long time but tracking my daily input makes it harder (for me) to overdo it when I decide to indulge:) and lets me know if I'm not consuming enough calories.

The biggest surprise from tracking my intake is how difficult it is to eat enough fiber (38g recommended for men). I've always eaten a lot of raw fruit and vegetables but turns out (contrary to my thoughts) they don't contain much in the way of fiber; one would have to eat more carrots, broccoli, apples, and other fresh fruit and vegges than possible. Luckily, legumes (e.g., garbanzo beans - 12g/cup) and cereal (10g/cup for shredded wheat) are rich in fiber; I just need to eat beans and cereal everyday in addition to the fruits and vegetables I eat:)

Luckily I brought my baking scale on my journey. It reads out in grams, ounces, etc. and tares; very handy for tracking my food intake!

Sunshine and Vitamin D

Recently, I read that it is impossible to produce vitamin D from sunshine in the winter if one lives north of Atlanta because the angle of the sun is too low for its ultraviolet B rays to penetrate the atmosphere! News to me. Since my Osteoporosis diagnosis, I've been taking daily Vitamin D supplements - 2000 IUs; it is supposed to help combat my osteoporosis.

Tucson is around 32.22 lattitude compared to Atlanta's 33.74 so don't know how much Vitamin D I'm generating from the Tucson sun but I try to work on my tan everyday:) And just to be safe, since my Osteoporosis diagnosis, I've been taking daily Vitamin D supplements - 2000 IUs; it is supposed to help combat my osteoporosis.

Osteoporosis Checkup

Finally got around to scheduling a checkup (March 16th) with my bone specialist in Denver. I need to do some blood work prior to the checkup so he can interpret the results. I feel great and am hoping for the best; between taking my daily Forteo shot, watching my diet, and exercising, there isn't anything else I can do.

Airstream Maintenance

Lazydays RV finished the Airstream maintenance Friday end of day. They didn't have the recall part they thought they had and didn't discover this until it was time to pick it up (Wednesday afternoon). They ordered the part on Thursday and it took a couple of hours to install after it came in on Friday but at least now I don't have to worry about any electrical problems; there was a problem with the power outlet. They also serviced the appliances, wheels, axles, and bearings so hopefully I'm in good shape for another year.

Diet and Nutrition

My diet has changed through the years. Until 2005 I was a carnivore and ate pretty much whatever I wanted; I didn't eat much junk food and rarely drank soda. In 2005 I gave up meat; I still eat fish. When I was diagnosed with osteoporosis in 2013, one of the first things my doctor asked was - are you a vegetarian; not that there was a cause and effect but ever since, I've been concerned about whether I get enough protein and other nutrients in my diet. Since I've always had an issue with keeping weight on (yes, I never get any sympathy for this:), I've also wondered about my calorie intake. Well, I'm finally getting around to tracking the nutritional value of the food I eat and compare it to recommendations (which vary widely and are sometimes vague).

Food intake for Tuesday 1/20/15

• Total Calories - 2023g
• Calories from Fat - 602g
• Total Fat - 65
• Protein - 89g
• Added Sugar - 40g
• Calcium - 147% of 1000mg daily recommended
• Total Carbs - 291

From what I've seen, the intake above seems to be within the range of daily recommendations; however, given my activity, my calorie intake should probably be higher and my sugar intake is on the upper limit (37.5g). The good news is that I seem to be getting enough protein and calcium. I also take daily multi-vitamin (with calcium) and vitamin D supplements for my osteoporosis.

I've carefully tracked food nutrition labels since 2005 and continue to be amazed at how difficult it is to buy food without added sugar. Moreover, the high amount of fat in many foods can be scary. It seems like such a big challenge to ensure one's daily food intake is within recommended guidelines. Luckily, I have the time:), it is just a matter of determination:)

Airstream 1 Year Maintenance

As we approach my 1 year Airstream purchase anniversary (2/28/14), I made an appointment with LazyDays RV in Tucson to perform maintenance and warranty work. I dropped the AS off yesterday (1/20) and will pick it up this afternoon; a long time to work on the AS and at about $130/hour, the bill will be about $1000! With about 10,000 tow miles on the AS, the primary items requiring maintenance are repacking the wheel bearings, checking the brakes, and maintaining the batteries. They'll also wash it with the special AS walbernizing wash which will make it nice and shiny:)
Eventually (later this year?) I'll need to have all 9 windows resealed which takes about an hour of labor per window!

I was a bit nervous yesterday towing the AS after almost 3 months in Tucson; one gets out of the habit of towing. I'll need to return to LazyDays in several weeks once they receive warranty parts (front window covers) so I'll get more practice but then I'll be sedentary until at least April 1st.

UPDATE: When I arrived to pickup the AS this afternoon, the service advisor advised:) me they didn't have the recall part they thought they had so they need to keep the AS 2 more days until the part comes in - bummer. Will stay in a local hotel for 2 more nights; no big deal, I'm on vacation either way:)

Zayna Mediterranean Cafe Review

Had a great lunch at Zayna's Mediterranean Cafe (http://www.zaynamediterranean.com) in Tucson today. I've been looking (not too hard) for mediterranean and Indian restaurants but just happened to drive by Zayna's today so stopped in on a whim. I had the vegetarian plate for $9 which includes:

• Hummus
• Baba ghannuj
• Salad (lettuce, tomatoes, and cucumber) with house dressing
• Za'tar pita (wonderful!)
• 2 falafels
• 2 stuffed grape leaves
• Pita

Hummus and Baba ghannuj are common mediterranean dishes that are often bland in other restaurants I've tried; (maybe they have to do this to cater to bland palates:). At Zayna's these dishes had just the right amount of spice! The Za'tar pita was fantastic as were the falafels.

Loving Kindness

I’ve expanded my meditation beyond mindfulness of breathing to include metta bhavana (loving kindness). The latter focuses on positive thinking in five stages: the self, a friend, neutral party, enemy, and all beings; for me, it is harder than mindfulness of breathing but is so important to counteract one's natural tendency for negative thought.

Tucson

Finding that I drive to town most days to grocery shop or swim/workout. While the Voyager RV Resort is a nice, affordable location to park my Airstream for the winter, it is on the southern end of Tucson and distant from lap pools, grocery stores, and trails. To be fair, Voyager does have 3 pools, including a 20-yard “lap pool” which will do in a pinch but the lap pool is a bit short and lacks lane dividers. There are multiple activities at the Voyager including a weekly hiking club I participate in. There is also a weekly biking club but my bike is too painful for long-distance rides. The primary activity at Voyager is pickle ball; something that doesn’t interest me. The Voyager fitness room has a few dumb bells, a half dozen treadmills, and another half dozen machines; adequate in a pinch. If I do settle in Tucson (including as a snowbird), I’ll settle in the central or northern part of the city close to a pool, grocery stores, and trails:)

Journal

From time-to-time I think about keeping a journal but then I don’t do it. In a way, this blog is my journal but to date I haven’t used it to share my deepest inner thoughts; not sure I want to. Sometimes I just feel like writing about whatever I’m feeling or thinking at the time.

Learning to love oneself is not as easy as one might imagine. I’ve a tendency to be overly critical of myself (and others) and focus on negatives or perceived shortcomings more than the positives. Working hard to change this; meditation helps.

Swimming Milestone - 1 Mile!

Yesterday (1/19/15) I swam 72 lengths (36 laps) of the 25-yard outdoor lap pool at the Tucson Racquet and Fitness Club = 1800 yards or 5400 feet! My time was about 48 minutes. There are 2 lap pools at the Club; I swam in the colder pool because the other (in full sun) was full. Since this pool’s temperature is a bit cool, I swam with my neoprene vest on which I think helps my buoyancy. The title of this post should include the qualifier “sort of” because although I reached my distance goal and began today’s swim with 3 lengths of freestyle, I subsequently switched to alternating lengths of breast stroke and freestyle. Moreover, I think it would be harder to swim 1 mile doing flip turns compared to my touch and turn approach so I’m going to continue to push myself to swim more freestyle and a longer distance; maybe someday I’ll even learn the flip turn:)

Ultimately, I’d like to swim 1 mile freestyle but I’m pleased with today’s milestone event; looking back at my records, I began swimming only 4 months ago (September 25, 2014). This swim felt good and my freestyle breathing was generally ok but I continue to feel short of breadth when swimming the freestyle stroke. Its funny, while I feel short of breadth after swimming several lengths of freestyle, I wasn’t very tired after swimming today’s 72 lengths; this makes me think that my freestyle stroke is incorrect or inefficient or both.

Another Visit to Prescott

Last night (Friday (1/16) I drove to Prescott to check it out as a possible summer residence; I spent the night at the Holiday Inn Express and drove back to Tucson this afternoon (1/17). It is about 3.5 hours each way and the drive goes through Phoenix; didn't run into any traffic today but hit major congestion yesterday on the way through Phoenix.

Think I've decided Prescott is a nice place to visit but probably won't. What appears to be the best RV Resort (Orchard Ranch) is about 8 miles out of Prescott so it is isolated from the amenities I seek (e.g., lap pool, grocery store, etc.); to be fair, most if not all RV Parks are isolated from these amenities because they are located on the outskirts of town. Besides this however, Prescott doesn't fit what I'm looking for. Prescott is about 8 miles from Prescott Valley along Highway 69; Prescott has the old town square and more of a downtown than Prescott Valley. I did find the Yavapai Community College lap pool and YMCA lap pool to be quite appealing and there are two acceptable grocery stores (Sprouts and TJ) in Prescott. Despite these amenities, I didn't get a good feel for the community. Maybe the town is not big enough? Didn't see a meditation or Buddhist center but I did see a couple of yoga studios. Many of the residents in this area are retired or use Prescott as a second home to escape the Phoenix heat. Could be wrong but I'm ruling out Prescott as a viable alternative for the summer; plan to visit Flagstaff next:)

Swim Update

Swam 60 lengths today (1/15) at the outdoor lap pool at the Tucson Racquet and Fitness Club. First twaststroke. My breathing was better today, I think in part, because I had my neoprene vest due to the windy, cool weather; the vest helps with buoyancy.

Today (1/12) I focused on technique. Started by swimming two lengths with fins, focusing on freestyle stroke; followed this with 40 lengths freestyle with my pull buoy. I then swam 10 lengths alternating back stroke and breast stroke and finished my workout with 10 additional lengths alternating breast stroke and freestyle. 62 lengths total; my longest workout yet but swimming freestyle with the pull buoy is easy so…

I’m still unsure as to why sometimes when I come up for air during freestyle, I take in water; however, today’s workout allowed me to focus on rotating my core which allowed (sometimes:) me to get a clean (free from water) breadth:) Swimming is a great activity and sometimes I need to remind myself that I only started swimming about 7 months ago:)

Swam 60 lengths today (1/15) at the outdoor lap pool at the Tucson Racquet and Fitness Club (TRFC). First two lengths were doing drills with my flippers. I then did 2 lengths with my pull buoy to work on my freestyle stroke, followed by 2 lengths freestyle and by 54 lengths alternating freestyle and breaststroke. My breathing was better today, I think in part, because I had my neoprene vest due to the windy, cool weather; the vest helps with buoyancy and is necessary to avoid freezing in the colder lap pool:)

Today (1/6) I swam in the TRFC cold lap pool with my neoprene vest. The vest helps keep me buoyant so I hope it doesn't become a crutch. Began today's swim with 2 lengths using flippers for freestyle drills; followed by 38 lengths (without flippers) alternating freestyle and breast stroke. Yesterday the vest resulted in rashes under both arms so while I could have swam more I stopped because of the rash. Despite being a bit tired from swimming 2 consecutive days, I felt good today and my breathing was good; I concentrated on rotating my core so that my mouth was almost facing directly up.

Garwood Trail Hike

Hiked the Garwood Trail in Saguaro East National Park with the Voyager Hiking Club. An easy and scenic hike of about 6.5 miles over rolling terrain. The scenery included pools and small waterfalls with lots of water; quite the surprise for being in Arizona! We had 32 people on this hike so had to break into two groups. Several people pointed out Sir Paul McCartney’s house which can be seen from the trail. Not sure how many houses he has or how often he visits but the setting (next to Saguaro National Park) is beautiful.

Where to Summer? Revised

My intent is to leave Tucson April 1st or May 1st for a summer residence; where to go is still wide open but I’m considering several higher elevation and/or northern western locations. I visited Prescott, AZ briefly last summer but plan to take another look this weekend. Flagstaff is another summer possibility, as are several locations in Colorado and Oregon. I’m considering places that meet these requirements:

• Lap swim pool
• Biking distance to town amenities (e.g., grocery store, fitness center, social activities, and possibly, a yoga studio and/or buddhist meditation center?)
• Minimal traffic congestion and tourist activity
• Natural foods grocer like TJ, Whole Foods, etc.
• Proximate to a good farmers market

Swim Update

Today I focused on technique. Started by swimming two lengths with fins, focusing on freestyle stroke; followed this with 40 lengths freestyle with my pull buoy. I then swam 10 lengths alternating back stroke and breast stroke and finished my workout with 10 additional lengths alternating breast stroke and freestyle. 62 lengths total; my longest workout yet but swimming freestyle with the pull buoy is easy.

I’m still unsure as to why sometimes when I come up for air during freestyle, I take in water; however, today’s workout allowed me to focus on rotating my core which allowed (sometimes:) me to get a clean (free from water) breadth:) Swimming is a great activity and sometimes I need to remind my self that I started this sport only about 7 months ago:)

Book Review: Buddha by Deepak Chopra

I bought this book years ago after attending a Deepak Chopra meditation retreat in California. Its a fun read about the life of the Buddha and a good introductory text to the subject of enlightenment. I actually think it would be a good book for children but adults can also enjoy it; with the passage of time and reflection, I've picked up subtle details that now take on deeper meaning.

One Year Anniversary

One Year Anniversary

This week marks the 1 year anniversary of my journey; January 3rd, 2014 being my last working day as a professional. The first 3 months of my journey consisted primarily of selling my house and furnishings in Colorado; purchasing and outfitting an Airstream travel trailer; and otherwise preparing for this journey. The next 8 months (Mar - Oct) consisted of traveling over 20,000 miles and camping in over 60 different locations in 8 western states. Since November 1st, I’ve been enjoying my stay in Tucson, AZ.

I’ve changed over the past 12 months. Initially, I was nervous about this huge change in lifestyle but am now comfortable with my decision. I enjoyed full-time rv-ing across the west and playing tourist but don’t plan to repeat this aspect of my journey. Since settling in Tucson, I’ve focused on my meditation practice, which helped clarify my goals of increasing awareness, bringing positive energy to everything I do, and being of practical service to others. Pursuit of these goals is a life-long journey and the path remains unclear. I suspect my goals may expand and further clarify but my resolution is firm as I seek to align my goals and daily activities in harmony.

Swim Terminology

Recently, a friend clarified swimming terminology for me. I'd erroneously been using the term "lap" when I meant "length". For example, when I referred to swimming 52 laps in my recent post, I actually meant 52 lengths of a 25 yard pool; this equates to 26 laps.

Today I swam 40 lengths or 20 laps; beginning with 100 yards (4 lengths) of freestyle and followed by 36 lengths alternating between freestyle and breast stroke. I really struggled breathing today with my freestyle stroke; felt like I was holding my breadth the entire length. Whenever I came up for air, I either took in water or just didn't feel like I could take in a full breadth of air. Don't know what is wrong but hoping to get a lesson soon to figure it out.

Rainy Day in Tucson

Sometimes its hard to believe Tucson is a desert:) raining all day today. Actually, although its rained on a regular basis since my arrival November 1st, it typically doesn’t amount to much. On the other hand, while traveling the west this past summer, I recall the news of the torrential summer rains Tucson experienced. Overall, it seems to me to rain about as much as it did in Denver, another desert community:) Weather, like wildlife and the environment that people interact with on a daily basis, are easy for people like me to have an opinion about:); however, opinions sometimes differ from reality:) So whereas it sure seems like it rains a lot in Tucson, it is indeed a desert and rain is always welcome:)

This morning, I had a leisurely breakfast (Muesli topped with a banana and blueberries), finished reading the book - “Flow”, and was pleasantly surprised by a phone call from a colleague and friend. Mid-day I headed to the gym to work out with weights to strengthen my bones; tthought about also swimming but swam yesterday and plan to swim tomorrow so didn't want to overdo it; besides, despite the cold, rainy weather, the main lap pool was full!

Book Review - Flow The Psychology of Optimal Experience by Mihaly Csikszentmihalyi

I picked this book up at the airport while traveling over Thanksgiving. Didn’t realize at the time it was first published in 1990, but it remains relevant and is a worthwhile read.

The author defines flow as “…the process of total involvement with life…” and provides examples of how some people bring enjoyment into their lives. I wouldn’t call it a practical guide to happiness but I found some of the principles and examples similar to those in books about happiness. For example, keeping a daily journal; something I’ve thought a lot about but never done. In a small and incomplete way, this blog is my journal:) Crossword puzzles, rock climbing, sailing, and chess are some examples of flow activities the author draws upon from his and other research. Regardless of the activity (e.g., puzzles, climbing, work, etc.), the author implies the quality and complexity of the experience is what matters most.

One of my favorite quotes from the book is:

“Those who try to make life better for everyone without having learned to control their own lives first usually end up making things worse all around.”

Dark Chocolate Extravaganza!

Shopping at Trader Joe’s recently, I came across a new flavor of their “Pound Plus” (17.6 oz) chocolate bars - the “Pound Plus Extravaganza” is comprised of dark chocolate, almonds, cranberries, and ginger! I was told this particular bar would only be around for the holidays so I purchased several and use it primarily when hiking, freezing the rest.  I wish it had less sugar but at 17g per serving (1.3oz) it is less than some bars and the combination of almonds and cranberries provides a bit of protein (2g per serving) which lowers my sugar guilt:) Makes a great energy boost for hiking; wish I'd had this on some of my mountain climbing expeditions.

Wild Burro Trail

Hiked the Wild Burro Trail at Dove Mountain yesterday with 23 members of the Voyager Hiking Club. It was my first time to the Dove Mountain Resort, a golf course resort with a Ritz Carlton and homes; about 30 minutes northwest of Tucson. We hiked the Wild Burro Trail up and returned via the Alamo Spring Trail. Nice, easy hike for a group outing.

Swimming Update

Swam 52 laps today in the outdoor lap pool at Tucson Racquet and Fitness Club. Began with 3 freestyle laps (75 yards), followed by 47 alternating breast stroke and freestyle laps, and finished with two freestyle laps using my pull float to focus on my stroke. Total time around 38 minutes. Still having trouble with breathing with freestyle stroke which limits the number of consecutive freestyle laps. Often, I can’t seem to get a full breadth and/or I take in water when I try to take a breadth; unsure why but somehow, my head position must be incorrect in the water when I come up for air. I’m searching for a US Masters swim coach to help me resolve this issue.

Daily Life

I recently read a book on meditation that essentially said - there are no problems, just situations; only some of which require one take immediate action. If a situation doesn't require I take immediate action, why worry about it? That really stuck with me and I try to recall it whenever I feel stressed about something. Most situations do not require I take immediate action; recognizing this, helps keep my stress level low and my life simple.

Not to say daily life doesn't require decisions. For example, how and when to interact with others. This is important and I focus on it more than in the past. It is amazing how many people avoid eye contact/interaction with others; this avoidance looks like pain to me and I find it tempting not to greet them. Why should I make an effort? Making eye contact and saying hello in a positive, cheerful voice to these people can have a positive impact; mostly, it brings a smile and return gesture which makes me (and hopefully them) feel good. However, there are occasions when a person does not respond favorably (or at all) to my greetings; I feel sorry for these people because it is evident they are in a lot of pain.

Some people go around with a frown on their face while others always appear to be smiling. This can make a huge difference in how others interact with them; I know, I was (trying to change) the former. Who wants to interact with someone who looks like they are mad or just a grouch? Indeed, as I sit by the pools squinting in the sun to write this post, I see my frowning expression in the monitor's reflection. Its not that I'm mad/sad; its just my normal facial expression (I've been told I look like I'm mad). I don't know why this is but at least now I'm always checking myself and try to smile a lot more than I frown:)

As a single, its often challenging for me to be positive and outgoing, especially in large groups of people, most of which appear to be couples or cliques. Maybe I'm using being single as an excuse, but regardless of the underlying cause, I find it difficult. This is something I've been working on for awhile but with added emphasis in 2015. Avoiding people or situations because one is self-conscious does not typically lead to a positive outcome; but this is somewhat of a negative thought and I'm focusing on creating positive energy so let me end this post here:)

A Year to Live

My year-end reflection post articulated my first New Year Resolution - to live 2015 as if it is my last. The idea is to live in the present throughout the year such that when death comes, one is not filled with regrets and unfinished business. I expect to live beyond 2015 but one never knows; moreover, this resolution (i.e., lifestyle) is consistent with my goals of increasing self-awareness, exuding positive energy, and practicing loving kindness.

My resolution is nothing original; indeed, the popular cliché - "live each day as if it is your last" is essentially the same concept on a daily basis. Whether a day or a year, it is much harder than it sounds. Think about it - what would you do if you were informed today that you had a terminal disease and only 1 day, 1 month, or 1 year to live? Would you be depressed? Would you quit your job? Would you move? Would you develop a bucket list? Would your treatment of and interaction with others change? Could you be happy? What unfinished business requires you take action before you die? Who do you need to see, spend time with, and express loving kindness towards before you die? What do you wish you had (not) done during your life? During my year-long journey, I've asked myself these (and other) questions. Taking the time to read, reflect, and meditate on this subject during 2014 has been very helpful; I don't have all the answers to my questions but I do believe that living 2015 as if it is my last will further my goals toward enlightenment.

Book Review - The Promise of a Pencil by Adam Braun

Written by a young (20s) man from a privileged background (money, connections, education, etc.); telling his story about starting a non-profit organization that builds schools in undeveloped countries. 

Winter Swimming

Tucson is great for swimming outdoors year-round but it was a bit chilly (37 degrees) this morning. The water temp was great but getting in and out was very cold:) The good thing about the cold is that it thins out the crowd; I had the pool to myself:)

Maybe it was the cold but I did 40 laps (25 yard lap pool) for 1000 yards without stopping; a new record for me! To be clear, I don't do flip turns but tried to make my turns as quick as possible with only time for one breadth. Moreover, after 75 yards of freestyle, I alternated between freestyle and breast stroke laps and included only two backstroke laps. My goal is a non-stop 1 mile freestyle swim; still a long way off but after swimming for the past 6 months, I'm happy with the progress of my conditioning and the improving technique of my strokes. Lately, I've noticed my breathing improves (get a clean breadth) when I focus on my freestyle kick and my glide at the same time - hard to do:)

Snow in Tucson!

A storm passed through Arizona yesterday and brought snow to much of the state’s higher elevations. Tucson is around 2500’ elevation and rarely gets snow; however, this morning I photographed one of these rare events. The snow on the orange tree behind my Airstream made for a beautiful photo; not sure how it will affect the fruit. The sun is out but today’s forecasted high is only 45 degrees; tonight, the Tucson temperatures are predicted to dip to 24 degrees before warming up this weekend. Mild temps compared to Denver but I’m looking forward to the warming trend and hope this is the only snow in 2015:)