SOME REMARKABLE WOMEN, MITFORD, MARY RUSSEL

Our village!" Do you suppose you could write a book about your village? Could you find enough matters of interest to make one book? And yet Miss Mitford wrote five with that title. She wrote about the houses and the people, the shops, the children, about life in an English country village, and delightful reading her sketches are. She wrote as no one had ever before written, and perhaps I might say that no one since has ever written such charming bits of description of rural life.

MISS MITFORD.

She wrote other books, Atherton, and Other Tales, Country Stories, and then she wrote such delightful letters to her friends. You will find some of these in her Life and Correspondence. She was the daughter of wealthy parents, who later in life became poor. So that from a life of luxury our gifted author was reduced to poverty.

The latter part of her life must have contrasted painfully with the days of her childhood, yet she kept through all her trials her sweet serenity of mind, her habit of making the best of everything. She is described as a short, stout woman, with a face shining with quiet happiness and unselfishness. The appreciation with which her sketches were received gave her much pleasure, and the fact that her writings were re-printed in America afforded her the greatest gratification, while it was a surprise to her.

She was a delightful person to meet socially, having charming ways and a soft, sweet voice. She died in a wee bit of a house, in 1855, at the age of sixty-eight.

Do you ask why I have chosen to place Miss Mitford in our list of Remarkable Women? To begin with, she was the first to discover and set before us in prose writing the beauty in every-day things. She had written poems and tried her hand at writing tragedy, but with indifferent success, and at length when poverty stared her in the face she took up the then new line of writing and tried with grand success to show to the world the beauty there is in common things. Then all through her long life with its sad changes she kept that wonderful serenity of mind, and that happy faculty of living above the vexations of life. Many a woman when forced by growing poverty to move from place to place, each time going to a poorer home, would have grown faint and weary of life, and given up in despair.

If we cultivate the habit of making the best of everything, we shall be the better prepared to meet the vicissitudes of life.

Faye Huntington.

From:  The Pansy Magazine.  May issue, 1896

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The Rise of the Two-Phone Employee

English: Chargepod is a 6-way charging device that allows you to charge multiple cell phones, PDAs, headsets, and most other mobile electronics with a single power supply. (Photo credit: Wikipedia)

At a time when work and home lives are more intertwined than ever, there's a slice of the population opting to maintain the divide by carrying two phones. Elizabeth Holmes reports on Lunch Break.   The Wall Street Journal.

Our Notes:  The rise of this is getting ridiculous.  We understand the issues for 2 phones, but this can cause some very serious problems as well as accidents.  One phone is bad enough, now 2 is becoming common?  Where does it end?

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Sounds That Heal? 528 Hz Frequencies, Free Sleepwalker Soundtrack In 528 Hz

English: A diagram showing four sinusoids of frequencies 1200, 1400, 1600 and 1800 hertz (green, purple, orange and red). Also shown is the summed signal (black) and the sinusoid with the same period as the beat frequency (f 0 , 200 Hz). Above is the spectrum of the signals. (Photo credit: Wikipedia)

Recently we came across information on what is called healing sounds.  It's referred to as the 528 Hz frequency.  We have been looking at a lot of information surrounding this so called new science and technology and though we had to dig through a lot of hype, we are finding that there seems to be some justification to the claims, though not to the level that claims are made.

  We were first asked to take a look and evaluate the below video and start our research there.

Okay.  The above information is interesting but leaves a lot of questions on the table.  From our research, the radio show is rather old and when we dug further, the full story behind the phenomena wasn't very credible or convincing.  528 Hz is said to come from a Bible revelation and secret code from the book of Numbers.  The code was said to be some lost ancient mathematical code that was part of a revelation that some doctor had.  Here is the real deal on that so called lost mathematical code.  They used numerology and called that the ancient and lost mathematical code to finding this new frequency which is ancient.  We are not joking about that.  Numerology is embedded in the Bible according to these folks.  It may be, we don't know.  We will leave that argument up to others.

  From what we gather on the above sound recording on the video, it's really nothing more than an octave scale change.  One argument that seems rather justified that we found in all our hours of research so far is that modern western cultural music is pitched at an octave that does create a certain amount of disharmony.  In other words, if you have ever felt bad after listening to hours of music you really enjoy, it's based on the frequency of the recordings.

  To date we have spent hours listening to modern rock music that has been converted to the new frequency of 528 and we do not feel bad after listening to the music all day.  But then again, we are still in the early stages of our own tests.  With some of the songs we are very familiar with, we have found that the beats per minute have been increased from their original recordings, so we have some questions about that.

  To check this out for yourself, we are putting in a link to a site that has numerous genres of music and a talk radio that is all produced in the 528 Hz format.  The link is just below and is to 528 Records.com.

http://www.528records.com/radio/main_station

Here is a video that is said to be recorded in the 528 Hz frequency that is designed to help you sleep better.  The problem is that it's only available online for this length of time of just over 3 and a half hours.  So it's only good for partial sleep if you can stream it for that length of time.  We made arrangements to test this during sleep.  We can't say either way at the moment if this is better than other relaxing music or sounds designed for such a purpose.  We are testing a number of tunes and frequencies to see what may be considered best if any.

  On some early test results we have found that certain music is beneficial to sleep and we woke up more refreshed than without it.  It was not in the 528 Hz frequency mode however.  We also were able to remember our dreams more vividly and the dreams were in color which is unusual as I am a male and we normally dream primarily in black and white as opposed to color for females.  This could also be attributable to a placebo effect however and that issue is not being discounted.

  

We have found this track that is one of the better tracks available for free download that is supposed to be in the 528 Hz recording sound.  If a song is lousy at production, the 528 Hz does not improve the sound recording by any means.  A perfect example exists above in the soundcloud track samples at the top of this post.  Annoying is still annoying no matter what frequency it's recorded at.

  We have our own inhouse music production technology that we can play around with tracks and see what we can do to produce our own 528 Hz tunes.  We took a track from our own files and converted it over to 528 Hz.  It's a Wolfang Amadeus Mozart piece from his 40th symphony, Molto Allegro as our experiment.  The original track was 10 minutes and 14 seconds long.  The new converted track is 8 minutes 13 seconds long which explains why the beats per minute are faster on the songs on the 528 Hz radio stations.  It's compressing the tracks when changing the frequency range and does create a discernable difference.

  There is no question about the fact that music is a vibration that has the ability to affect our moods and character.  The question we have yet to answer however is whether or not the 528 Hz frequency is a better more healing frequency as claimed by it's founders.  It's more compressed increasing the beats per minute.  We have not found any independent research outside of those who have founded the 528 Hz claims however.  But we have not done a lot of digging for it either.  It's a nice story so far, but one must keep in mind that those promoting it have something they are trying to sell and we have already found flaws in some of their other arguments on other issues.  So we are already skeptical on the claims.

  At present, the founders have a site where they sell converted music at some rather high prices.  $19.97 per CD compilation is rather high in our book.  Especially when we usually give music away.  And since we can convert our own music into 528 Hz, why bother?  In the future we may do an article on how to convert your own music to the 528 Hz frequency.  It's really not all that hard.  It only took us a few minutes to figure it out.  Now there is also the same arguments being made at the 432 Hz vs present 440 Hz frequencies.  Go figure.

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• Bone Broth - One of Your Most Healing Diet Staples

Bone Broth—One of Your Most Healing Diet Staples

Broth (Photo credit: beautyredefined)

By Dr. Mercola

According to an old South American proverb, "good broth will resurrect the dead." While that’s undoubtedly an exaggeration, it speaks to the value placed on this wholesome food, going back through the annals of time.

The featured article by Dr. Amy Myers1 lists 10 health benefits of bone broth. Sally Fallon with the Weston A. Price Foundation2 has previously published information about this healing food as well.

First and foremost, homemade bone broth is excellent for speeding healing and recuperation from illness. You’ve undoubtedly heard the old adage that chicken soup will help cure a cold, and there’s scientific support for such a statement.

For starters, chicken contains a natural amino acid called cysteine, which can thin the mucus in your lungs and make it less sticky so you can expel it more easily. Processed, canned soups will not work as well as the homemade version made from slow-cooked bone broth.

For best results, you really need to make up a fresh batch yourself (or ask a friend or family member to do so). If combating a cold, make the soup hot and spicy with plenty of pepper. The spices will trigger a sudden release of watery fluids in your mouth, throat, and lungs, which will help thin down the respiratory mucus so it's easier to expel.

But the benefits of broth don’t end there. As explained by Sally Fallon:3

“Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulfur and trace minerals. It contains the broken down material from cartilage and tendons--stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.”

The Healing Influence of Broth on Your Gut

In later years, medical scientists have discovered that your health is in large part dependent on the health of your intestinal tract. Many of our modern diseases appear to be rooted in an unbalanced mix of microorganisms in your digestive system, courtesy of an inappropriate and unbalanced diet that is too high in sugars and too low in healthful fats and beneficial bacteria.

Bone broth is excellent for “healing and sealing” your gut, to use Dr. Natasha Campbell-McBride term. Dr. Campbell’s GAPS Nutritional Protocol, described in her book, Gut and Psychology Syndrome (GAPS), centers around the concept of “healing and sealing” your gut through your diet.

Broth or “stock” plays an important role as it’s easily digestible, helps heal the lining of your gut, and contains valuable nutrients. Abnormalities in your immune system are a common outcome of GAPS, and such immune abnormalities can then allow for the development of virtually any degenerative disease...

The Healing Benefits of Bone Broth

As the featured article states, there are many reasons for incorporating good-old-fashioned bone broth into your diet. The following health benefits attest to its status as “good medicine.”

Helps heal and seal your gut, and promotes healthy digestion: The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion.	Inhibits infection caused by cold and flu viruses, etc.: A study4published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection
Reduces joint pain and inflammation, courtesy of chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage	Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects. Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis5 (whole-body inflammation). Glycine also has calming effects, which may help you sleep better
Promotes strong, healthy bones: As mentioned above, bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation	Promotes healthy hair and nail growth, thanks to the gelatin in the broth

Making your own bone broth is extremely cost effective, as you can make use of left over carcass bones that would otherwise be thrown away. And while the thought of making your own broth may seem intimidating at first, it’s actually quite easy. It can also save you money by reducing your need for dietary supplements. As mentioned above, bone broth provides you with a variety of important nutrients—such as calcium, magnesium, chondroitin, glucosamine, and arginine—that you may otherwise be spending a good deal of money on in the form of supplements.

Easy Chicken Broth Recipe

Both featured articles include a sample recipe for homemade chicken broth. The following recipe was provided by Sally Fallon, writing for the Weston A. Price Foundation.6 Her article also contains a recipe for beef and fish broth. (You could also use turkey, duck, or lamb, following the same basic directions.) For Dr. Myers’ chicken broth recipe, please see the original article.7

Perhaps the most important caveat when making broth, whether you’re using chicken or beef, is to make sure they’re from organically-raised, pastured or grass-fed animals. As noted by Fallon, chickens raised in confined animal feeding operations (CAFOs) tend to produce stock that doesn’t gel, and this gelatin has long been valued for its therapeutic properties.8 As explained by Fallon:

“Gelatin was universally acclaimed as a most nutritious foodstuff particularly by the French, who were seeking ways to feed their armies and vast numbers of homeless in Paris and other cities. Although gelatin is not a complete protein, containing only the amino acids arginine and glycine in large amounts, it acts as a protein sparer, helping the poor stretch a few morsels of meat into a complete meal.”

Besides that, CAFO animals are fed an unnatural diet that is not beneficial for their intestinal makeup, and they’re also given a variety of veterinary drugs and growth promoters. You don’t want any of these potentially harmful additives in your broth, so make sure to start off with an organically-raised product.

Ingredients for homemade chicken broth9

1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones, and wings

Gizzards from one chicken (optional)

2-4 chicken feet (optional)

4 quarts cold filtered water

2 tablespoons vinegar

1 large onion, coarsely chopped

2 carrots, peeled and coarsely chopped

3 celery stalks, coarsely chopped

1 bunch parsley

Please note the addition of vinegar. Not only are fats are ideally combined with acids like vinegar, but when it comes to making broth, the vinegar helps leech all those valuable minerals from the bones into the stockpot water, which is ultimately what you’ll be eating. The goal is to extract as many minerals as possible out of the bones into the broth water. Bragg’s raw apple cider vinegar is a good choice as it’s unfiltered and unpasteurized.

Cooking Directions

There are lots of different ways to make bone broth, and there really isn’t a wrong way. You can find different variations online. Here, I’ll offer some basic directions. If you’re starting out with a whole chicken, you’ll of course have plenty of meat as well, which can be added back into the broth later with extra herbs and spices to make a chicken soup. I also use it on my salad.

1. Fill up a large stockpot (or large crockpot) with pure, filtered water. (A crockpot is recommended for safety reasons if you have to leave home while it’s cooking.)
2. Add vinegar and all vegetables except parsley to the water.
3. Place the whole chicken or chicken carcass into the pot.
4. Bring to a boil, and remove any scum that rises to the top.
5. Reduce the heat to the lowest setting and let simmer.
6. If cooking a whole chicken, the meat should start separating from the bone after about 2 hours. Simply remove the chicken from the pot and separate the meat from the bones. Place the carcass back into the pot and continue simmering the bones for another 12-24 hours and follow with step 8 and 9.
7. If cooking bones only, simply let them simmer for about 24 hours.
8. Fallon suggests adding the fresh parsley about 10 minutes before finishing the stock, as this will add healthy mineral ions to your broth.
9. Remove remaining bones from the broth with a slotted spoon and strain the rest through a strainer to remove any bone fragments.

Bone Broth—A Medicinal ‘Soul Food’

Simmering bones over low heat for an entire day will create one of the most nutritious and healing foods there is. You can use this broth for soups, stews, or drink it straight. The broth can also be frozen for future use. Keep in mind that the "skin" that forms on the top is the best part. It contains valuable nutrients, such as sulfur, along with healthful fats, so just stir it back into the broth.

Bone broth used to be a dietary staple, as were fermented foods, and the elimination of these foods from our modern diet is largely to blame for our increasingly poor health, and the need for dietary supplements.

Both broth and fermented foods, such as fermented veggies, are simple and inexpensive to make at home, and both also allow you to make use of a wide variety of leftovers. When you add all the benefits together, it’s hard to imagine a food that will give you more bang for your buck.

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Aunt Susanna's Thanksgiving Dinner, Lucy Maud Montgomery Short Stories

"Here's Aunt Susanna, girls," said Laura who was sitting by the north window—nothing but north light does for Laura who is the artist of our talented family.

Each of us has a little pet new-fledged talent which we are faithfully cultivating in the hope that it will amount to something and soar highly some day. But it is difficult to cultivate four talents on our tiny income. If Laura wasn't such a good manager we never could do it.

Laura's words were a signal for Kate to hang up her violin and for me to push my pen and portfolio out of sight. Laura had hidden her brushes and water colors as she spoke. Only Margaret continued to bend serenely over her Latin grammar. Aunt Susanna frowns on musical and literary and artistic ambitions but she accords a faint approval to Margaret's desire for an education. A college course, with a tangible diploma at the end, and a sensible pedagogic aspiration is something Aunt Susanna can understand when she tries hard. But she cannot understand messing with paints, fiddling, or scribbling, and she has only unmeasured contempt for messers, fiddlers, and scribblers. Time was when we had paid no attention to Aunt Susanna's views on these points; but ever since she had, on one incautious day when she was in high good humor, dropped a pale, anemic little hint that she might send Margaret to college if she were a good girl we had been bending all our energies towards securing Aunt Susanna's approval. It was not enough that Aunt Susanna should approve of Margaret; she must approve of the whole four of us or she would not help Margaret. That is Aunt Susanna's way. Of late we had been growing a little discouraged. Aunt Susanna had recently read a magazine article which stated that the higher education of women was ruining our country and that a woman who was a B.A. couldn't, in the very nature of things, ever be a housewifely, cookly creature. Consequently, Margaret's chances looked a little foggy; but we hadn't quite given up hope. A very little thing might sway Aunt Susanna one way or the other, so that we walked very softly and tried to mingle serpents' wisdom and doves' harmlessness in practical portions.

When Aunt Susanna came in Laura was crocheting, Kate was sewing, and I was poring over a recipe book. That was not deception at all, since we did all these things frequently—much more frequently, in fact, than we painted or fiddled or wrote. But Aunt Susanna would never believe it. Nor did she believe it now.

She threw back her lovely new sealskin cape, looked around the sitting-room and then smiled—a truly Aunt Susannian smile.

"What a pity you forgot to wipe that smudge of paint off your nose, Laura," she said sarcastically. "You don't seem to get on very fast with your lace. How long is it since you began it? Over three months, isn't it?"

"This is the third piece of the same pattern I've done in three months, Aunt Susanna," said Laura presently. Laura is an old duck. She never gets cross and snaps back. I do; and it's so hard not to with Aunt Susanna sometimes. But I generally manage it for I'd do anything for Margaret. Laura did not tell Aunt Susanna that she sold her lace at the Women's Exchange in town and made enough to buy her new hats. She makes enough out of her water colors to dress herself.

Aunt Susanna took a second breath and started in again.

"I notice your violin hasn't quite as much dust on it as the rest of the things in this room, Kate. It's a pity you stopped playing just as I came in. I don't enjoy fiddling much but I'd prefer it to seeing anyone using a needle who isn't accustomed to it."

Kate is really a most dainty needlewoman and does all the fine sewing in our family. She colored and said nothing—that being the highest pitch of virtue to which our Katie, like myself, can attain.

"And there's Margaret ruining her eyes over books," went on Aunt Susanna severely. "Will you kindly tell me, Margaret Thorne, what good you ever expect Latin to do you?"

"Well, you see, Aunt Susanna," said Margaret gently—Magsie and Laura are birds of a feather—"I want to be a teacher if I can manage to get through, and I shall need Latin for that."

All the girls except me had now got their accustomed rap, but I knew better than to hope I should escape.

"So you're reading a recipe book, Agnes? Well, that's better than poring over a novel. I'm afraid you haven't been at it very long though. People generally don't read recipes upside down—and besides, you didn't quite cover up your portfolio. I see a corner of it sticking out. Was genius burning before I came in? It's too bad if I quenched the flame."

"A cookery book isn't such a novelty to me as you seem to think, Aunt Susanna," I said, as meekly as it was possible for me. "Why I'm a real good cook—'if I do say it as hadn't orter.'"

I am, too.

"Well, I'm glad to hear it," said Aunt Susanna skeptically, "because that has to do with my errand her to-day. I'm in a peck of troubles. Firstly, Miranda Mary's mother has had to go and get sick and Miranda Mary must go home to wait on her. Secondly, I've just had a telegram from my sister-in-law who has been ordered west for her health, and I'll have to leave on to-night's train to see her before she goes. I can't get back until the noon train Thursday, and that is Thanksgiving, and I've invited Mr. and Mrs. Gilbert to dinner that day. They'll come on the same train. I'm dreadfully worried. There doesn't seem to be anything I can do except get on of you girls to go up to the Pinery Thursday morning and cook the dinner for us. Do you think you can manage it?"

We all felt rather dismayed, and nobody volunteered with a rush. But as I had just boasted that I could cook it was plainly my duty to step into the breach, and I did it with fear and trembling.

"I'll go, Aunt Susanna," I said.

"And I'll help you," said Kate.

"Well, I suppose I'll have to try you," said Aunt Susanna with the air of a woman determined to make the best of a bad business. "Here is the key of the kitchen door. You'll find everything in the pantry, turkey and all. The mince pies are all ready made so you'll only have to warm them up. I want dinner sharp at twelve for the train is due at 11:50. Mr. and Mrs. Gilbert are very particular and I do hope you will have things right. Oh, if I could only be home myself! Why will people get sick at such inconvenient times?"

"Don't worry, Aunt Susanna," I said comfortingly. "Kate and I will have your Thanksgiving dinner ready for you in tiptop style."

"Well I'm sure I hope so. Don't get to mooning over a story, Agnes. I'll lock the library up and fortunately there are no fiddles at the Pinery. Above all, don't let any of the McGinnises in. They'll be sure to be prowling around when I'm not home. Don't give that dog of theirs any scraps either. That is Miranda Mary's one fault. She will feed that dog in spite of all I can do and I can't walk out of my own back door without falling over him."

We promise to eschew the McGinnises and all their works, including the dog, and when Aunt Susanna had gone we looked at each other with mingled hope and fear.

"Girls, this is the chance of your lives," said Laura. "If you can only please Aunt Susanna with this dinner it will convince her that you are good cooks in spite of your nefarious bent for music and literature. I consider the illness of Miranda Mary's mother a Providential interposition—that is, if she isn't too sick."

"It's all very well for you to be pleased, Lolla," I said dolefully. "But I don't feel jubilant over the prospect at all. Something will probably go wrong. And then there's our own nice little Thanksgiving celebration we've planned, and pinched and economized for weeks to provide. That is half spoiled now."

"Oh, what is that compared to Margaret's chance of going to college?" exclaimed Kate. "Cheer up, Aggie. You know we can cook. I feel that it is now or never with Aunt Susanna."

I cheered up accordingly. We are not given to pessimism which is fortunate. Ever since father died four years ago we have struggled on here, content to give up a good deal just to keep our home and be together. This little gray house—oh, how we do love it and its apple trees—is ours and we have, as aforesaid, a tiny income and our ambitions; not very big ambitions but big enough to give zest to our lives and hope to the future. We've been very happy as a rule. Aunt Susanna has a big house and lots of money but she isn't as happy as we are. She nags us a good deal—just as she used to nag father—but we don't mind it very much after all. Indeed, I sometimes suspect that we really like Aunt Susanna tremendously if she'd only leave us alone long enough to find it out.

Thursday morning was an ideal Thanksgiving morning—bright, crisp and sparkling. There had been a white frost in the night, and the orchard and the white birch wood behind it looked like fairyland. We were all up early. None of us had slept well, and both Kate and I had had the most fearful dreams of spoiling Aunt Susanna's Thanksgiving dinner.

"Never mind, dreams always go by contraries, you know," said Laura cheerfully. "You'd better go up to the Pinery early and get the fires on, for the house will be cold. Remember the McGinnises and the dog. Weigh the turkey so that you'll know exactly how long to cook it. Put the pies in the oven in time to get piping hot—lukewarm mince pies are an abomination. Be sure—"

"Laura, don't confuse us with any more cautions," I groaned, "or we shall get hopelessly fuddled. Come on, Kate, before she has time to."

It wasn't very far up to the Pinery—just ten minutes' walk, and such a delightful walk on that delightful morning. We went through the orchard and then through the white birch wood where the loveliness of the frosted boughs awed us. Beyond that there was a lane between ranks of young, balsamy, white-misted firs and then an open pasture field, sere and crispy. Just across it was the Pinery, a lovely old house with dormer windows in the roof, surrounded by pines that were dark and glorious against the silvery morning sky.

The McGinnis dog was sitting on the back-door steps when we arrived. He wagged his tail ingratiatingly, but we ruthlessly pushed him off, went in and shut the door in his face. All the little McGinnises were sitting in a row on their fence, and they whooped derisively. The McGinnis manners are not those which appertain to the caste of Vere de Vere; but we rather like the urchins—there are eight of them—and we would probably have gone over to talk to them if we had not had the fear of Aunt Susanna before our eyes.

We kindled the fires, weighed the turkey, put it in the oven and prepared the vegetables. Then we set the dining-room table and decorated it with Aunt Susanna's potted ferns and dishes of lovely red apples. Everything went so smoothly that we soon forgot to be nervous. When the turkey was done, we took it out, set it on the back of the range to keep warm and put the mince pies in. The potatoes, cabbage and turnips were bubbling away cheerfully, and everything was going as merrily as a marriage bell. Then, all at once, things happened.

In an evil hour we went to the yard window and looked out. We saw a quiet scene. The McGinnis dog was still sitting on his haunches by the steps, just as he had been sitting all the morning. Down in the McGinnis yard everything wore an unusually peaceful aspect. Only one McGinnis was in sight—Tony, aged eight, who was perched up on the edge of the well box, swinging his legs and singing at the top of his melodious Irish voice. All at once, just as we were looking at him, Tony went over backward and apparently tumbled head foremost down his father's well.

Kate and I screamed simultaneously. We tore across the kitchen, flung open the door, plunged down over Aunt Susanna's yard, scrambled over the fence and flew to the well. Just as we reached it, Tony's red head appeared as he climbed serenely out over the box. I don't know whether I felt more relieved or furious. He had merely fallen on the blank guard inside the box: and there are times when I am tempted to think he fell on purpose because he saw Kate and me looking out at the window. At least he didn't seem at all frightened, and grinned most impishly at us.

Kate and I turned on our heels and marched back in as dignified a manner as was possible under the circumstances. Half way up Aunt Susanna's yard we forgot dignity and broke into a run. We had left the door open and the McGinnis dog had disappeared.

Never shall I forget the sight we saw or the smell we smelled when we burst into that kitchen. There on the floor was the McGinnis dog and what was left of Aunt Susanna's Thanksgiving turkey. As for the smell, imagine a commingled odor of scorching turnips and burning mince pies, and you have it.

The dog fled out with a guilty yelp. I groaned and snatched the turnips off. Kate threw open the oven door and dragged out the pies. Pies and turnips were ruined as irretrievably as the turkey.

"Oh, what shall we do?" I cried miserably. I knew Margaret's chance of college was gone forever.

"Do!" Kate was superb. She didn't lose her wits for a second. "We'll go home and borrow the girls' dinner. Quick—there's just ten minutes before train time. Throw those pies and turnips into this basket—the turkey too—we'll carry them with us to hide them."

I might not be able to evolve an idea like that on the spur of the moment, but I can at least act up to it when it is presented. Without a moment's delay we shut the door and ran. As we went I saw the McGinnis dog licking his chops over in their yard. I have been ashamed ever since of my feelings toward that dog. They were murderous. Fortunately I had no time to indulge them.

It is ten minutes walk from the Pinery to our house, but you can run it in five. Kate and I burst into the kitchen just as Laura and Margaret were sitting down to dinner. We had neither time nor breath for explanations. Without a word I grasped the turkey platter and the turnip tureen. Kate caught one hot mince pie from the oven and whisked a cold one out of the pantry.

"We've—got—to have—them," was all she said.

I've always said that Laura and Magsie would rise to any occasion. They saw us carry their Thanksgiving dinner off under their very eyes and they never interfered by word or motion. They didn't even worry us with questions. They realized that something desperate had happened and that the emergency called for deed not words.

"Aggie," gasped Kate behind me as we tore through the birch wood, "the border—of these pies—is crimped—differently—from Aunt Susanna's."

"She—won't know—the difference," I panted. "Miranda—Mary—crimps them."

We got back to the Pinery just as the train whistle blew. We had ten minutes to transfer turkey and turnips to Aunt Susanna's dishes, hide our own, air the kitchen, and get back our breath. We accomplished it. When Aunt Susanna and her guests came we were prepared for them: we were calm—outwardly—and the second mince pie was getting hot in the oven. It was ready by the time it was needed. Fortunately our turkey was the same size as Aunt Susanna's, and Laura had cooked a double supply of turnips, intending to warm them up the next day. Still, all things considered, Kate and I didn't enjoy that dinner much. We kept thinking of poor Laura and Magsie at home, dining off potatoes on Thanksgiving!

But at least Aunt Susanna was satisfied. When Kate and I were washing the dishes she came out quite beamingly.

"Well, my dears, I must admit that you made a very good job of the dinner, indeed. The turkey was done to perfection. As for the mince pies—well, of course Miranda Mary made them, but she must have had extra good luck with them, for they were excellent and heated to just the right degree. You didn't give anything to the McGinnis dog, I hope?"

"No, we didn't give him anything," said Kate.

Aunt Susanna did not notice the emphasis.

When we had finished the dishes we smuggled our platter and tureen out of the house and went home. Laura and Margaret were busy painting and studying and were just as sweet-tempered as if we hadn't robbed them of their dinner. But we had to tell them the whole story before we even took off our hats.

"There is a special Providence for children and idiots," said Laura gently. We didn't ask her whether she meant us or Tony McGinnis or both. There are some things better left in obscurity. I'd have probably said something much sharper than that if anybody had made off with my Thanksgiving turkey so unceremoniously.

Aunt Susanna came down the next day and told Margaret that she would send her to college. Also she commissioned Laura to paint her a water-color for her dining-room and said she'd pay her five dollars for it.

Kate and I were rather left out in the cold in this distribution of favors, but when you come to reflect that Laura and Magsie had really cooked that dinner, it was only just.

Anyway, Aunt Susanna has never since insinuated that we can't cook, and that is as much as we deserve.

Lucy Maud Montgomery Short Stories, 1907 - 1908

Banish Afternoon Fatigue

Sick and Tired (Anastacia song) (Photo credit: Wikipedia)

By Dr. Mercola

Many people experience a slump in energy levels by the time the afternoon rolls around. A number of factors may contribute to this phenomenon. The most common cause is post-lunch hypoglycemia, which is related to your inability to burn fat.

Hence, addressing your diet is key if afternoon fatigue is something you contend with on a regular basis. Besides alterations in your diet, intermittent fasting is one of the most effective ways to switch your body from burning carbs to burning fat, thereby boosting your mental and physical stamina.

Other factors are related to when and how much you exercise. Poor sleep also plays a role, of course, and recent research highlights the interconnectedness between sleep and exercise.

Diet Is Key for Maintaining Your Energy Levels

There are two fuels your body can use, sugar and fat. The sad reality is that our ancestors were adapted to using fat as their primary fuel and over 99 percent of us are now adapted to using sugar or glucose as our number one fuel source.

Because most are primarily burning carbs as fuel, afternoon fatigue is typically related to post-lunch hypoglycemia. By switching your body from using carbs as its primary fuel to burning fats instead, or becoming “fat adapted,” you virtually eliminate such drops in energy levels. Overall, being adapted to burning fat instead of carbs has a number of benefits, including:

• Having plenty of accessible energy on hand, as you effectively burn stored fat for energy throughout the day. One way to tell if you’re fat adapted or not is to take note of how you feel when you skip a meal. If you can skip meals without getting ravenous and cranky (or craving carbs), you’re likely fat-adapted.
• Improved insulin and leptin sensitivity and decreased risk of virtually every known chronic degenerative disease.
• Effectively burn dietary fat for your energy, which leads to less dietary fat being stored in your adipose tissue—hence the weight loss benefits associated with fat adaptation.
• Being able to rely more on fat for energy during exertion, sparing glycogen for when you really need it. This can improve athletic performance, and helps burn more body fat. As explained by Mark Sisson, author of The Primal Blueprint, if you can handle exercising without having to carb-load, you’re probably fat-adapted. If you can work out effectively in a fasted state, you’re definitely fat-adapted.

First, Replace Carbs with Healthful Fats

Keep in mind that when we're talking about harmful carbs, we're only referring to grains and sugars, NOT vegetable carbs. You need very little if any of the former, and plenty of the latter. In fact, when you cut out sugar and grains, you need to radically increase the amount of vegetables you eat since, by volume, the grains you need to trade out are denser than vegetables. You also need to dramatically increase healthful fats, which include:

Olives and olive oil (for cold dishes)	Coconuts, and coconut oil (for all types of cooking and baking)	Butter made from raw grass-fed organic milk
Raw nuts, such as almonds or pecans	Organic pastured egg yolks	Avocados
Pasture-finished meats	Palm oil	Unheated organic nut oils

Avoid highly processed and genetically engineered omega-6 oils like corn, canola and soy as they will upset your omega 6/3 ratio. Trans fats should also be avoided, but contrary to popular advice, saturated fats are a key component of a healthy diet. A reasonable goal will be to have as much as 50-70 percent of daily calories from healthy fat, which will radically reduce your carbohydrate intake.

Fat is far more satiating than carbs, so if you have cut down on carbs and still feel ravenous, it’s a sign that you have not replaced them with sufficient amounts of healthy fat. Most people will likely notice massive improvement in their health and overall energy levels by following this approach. To help you get started on the right track, review my Nutritional Plan, which guides you through these dietary changes one step at a time.

How Intermittent Fasting Can Help

Once you’ve addressed your diet, you can try intermittent fasting. This will effectively help shift your body from carb- to fat-burning mode. Please do not embark on a fasting regimen if you’re still subsisting primarily on processed foods and fast food meals, however. Since it involves skipping meals, making sure you’re getting high quality nutrients with each meal you do eat becomes all the more critical.

Intermittent fasting involves timing your meals to allow for regular periods of fasting. It takes about six to eight hours for your body to metabolize your glycogen stores and after that you start to shift to burning fat. If you keep replenishing your glycogen by eating every eight hours (or sooner), you make it far more difficult for your body to use your fat stores as fuel. Remember, your ancient ancestors never had access to a 24/7 supply of food like virtually all of us do with modern supermarkets. By necessity they regularly engaged in periods of fasting as they had no choice.

While there are several different intermittent fasting regimens, one of the easiest to implement simply involves restricting your daily eating to a narrower window of time, say 6-8 hours, instead of grazing all day long. This equates to 16-18 hours’ worth of fasting each and every day—enough to get your body to shift into fat-burning mode. Once you have made the shift to burning fat as your primary fuel, you will be shocked at how your cravings for sugar and junk food virtually disappear.

As a precautionary note, if you're hypoglycemic, diabetic, have adrenal fatigue or pregnant (and/or breastfeeding), you are better off avoiding any type of fasting or timed meal schedule until you've normalized your blood glucose and insulin levels, or weaned your baby. Other categories of people that would be best served to avoid fasting include those living with chronic stress and those with cortisol dysregulation.

Intermittent fasting also works synergistically with high-intensity interval training (HIIT), which is a foundational part of mycomprehensive exercise recommendations. The combination of fasting and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP and AMP Kinases), which force the breakdown of both fat and glycogen for energy.

Fighting Fatigue with Exercise

The issue of afternoon fatigue was recently covered in a Wall Street Journal1 article, which placed the focus on exercise. Personally, I believe that altering your diet and implementing intermittent fasting will have a far greater impact than making alterations to your exercise schedule alone. But, that said, some of the advice given may be helpful in conjunction with your dietary changes. As reported in the featured article:

“Researchers and fitness trainers say whether you exercise in the morning, afternoon or evening, small changes in your routine can keep you from suffering midday blahs.

Midday is the ideal time to exercise, some fitness experts say. A workout then can give you an energy boost lasting three to four hours... If you prefer working out in the evenings, it's best to avoid exercising two to three hours before bedtime to avoid sleep disruption... On the other hand, if you are a morning exerciser and not getting seven to nine hours of sleep, Lona Sandon, a Dallas fitness instructor and assistant clinical nutrition professor at the University of Texas Southwestern Medical Center, suggests getting to bed earlier or exercising in the evening.

To avoid midday fatigue and preserve energy throughout the day, most trainers recommend doing more moderate workouts, meaning those in which you hit 70% to 80% of your target heart rate. "Listen to what your body is telling you," says Ms. Sandon. "If you have a high-stress work environment then vigorous workouts may not make you feel better. You might be better off with restorative yoga so your brain can slow down." An ideal schedule would be two to three high-intensity workouts during the week, mixed in with lighter workouts like yoga, walking or weight training, say fitness experts.”

The Importance of Non-Exercise Movement During Your Workday

Sitting for prolonged periods of time can also be a source of fatigue. Besides that, compelling research shows that prolonged sitting in and of itself is a major contributing factor to chronic disease and reduced lifespan—even if you exercise regularly.

To counteract the adverse health effects of sitting, which go far beyond mere fatigue, make it a point to stand up every 10 minutes or so. As explained by Dr. Joan Vernikos, former director of NASA’s Life Sciences Division and author of Sitting Kills, Moving Heals, the reason for these ill effects are due to the fact that when you sit, you’re not interacting with gravity.

Based on her groundbreaking research, we now know that the key is in how many times you interact with gravity, such as standing up from your seated position, in any given day. The act of standing up makes your body interact with the forces of gravity, which is what produces beneficial health effects. Interestingly, the lipoprotein lipase is dramatically reduced during inactivity, and increases with activity, the most effective activity being standing up from a seated position. Lipoprotein lipase is an enzyme that attaches to fat in your bloodstream and transports it into your muscles to be used as fuel. So essentially, simply by standing up, you are also actively helping your body to burn fat for fuel.

After reading Dr. Vernikos's book, Sitting Kills, Moving Heals, and interviewing her, I was inspired to give some serious attention to this because even though I perform a lot of structured exercise, including high intensity interval training, I too was guilty of sitting down a vast majority of the rest of the day.

I simply set a timer on my computer to go off every 10 minutes, at which point I rise from my chair and do four jump squats. As explained by Dr. Vernikos, squatting is an extension of standing. If you squat and stand, you can get the maximum benefit of working against the force of gravity. Moving every 10 minutes or so will also get your blood pumping to oxygenate your cells, which will also combat fatigue. I mix it up though and try to do six to eight different moves every 10 minutes. The ones I currently use are one legged squats, two legged squats, lunges, jump squats, hamstring stretches and pectoral doorway stretches.

An Obvious Culprit: Poor Sleep...

Not to be ignored of course is sleep. If you’re not sleeping well, it will be next to impossible to avoid lagging energy levels. According to recent research, maintaining a regular exercise program can help improve your sleep over time2. It can also boost your cognitive performance, as evidenced by a number of studies3. In one recent study evaluating the effect of exercise on sleep,4volunteers with sleep complaints took two-hour forest-walks to assess how it affected their sleep patterns. According to the authors:

“Two hours of forest walking improved sleep characteristics; impacting actual sleep time, immobile minutes, self-rated depth of sleep, and sleep quality... Furthermore, extension of sleep duration was greater after an afternoon walk compared to a forenoon walk.”

In another study5, the results suggested that improved sleep had a beneficial influence on exercise performance the next day, rather than the exercise influencing sleep. Over time, however, exercise will tend to improve your sleep patterns, even if you’re struggling with more serious sleep problems. As reported by Yahoo News6:

“While prior research has shown that for most people, exercising can improve sleep, for insomniacs the relationship may be a bit more convoluted, the new evidence suggests. The rationale? Head researcher Baron told the New York Times that people with insomnia tend to be 'neurologically different' and have a 'hyper-arousal of the stress system.' Breaking a sweat in the gym one day isn't likely to override the system, she said, and could even exacerbate it.

Still, if you struggle with insomnia and currently don't exercise, Baron said that it's advisable to start -- but don't expect miracles. The process could take months, which can be frustrating for someone suffering from sleep deprivation. 'If you have insomnia you won't exercise yourself into sleep right away,' she said in a press release. 'It's a long-term relationship. You have to keep at it and not get discouraged.'"

Some Sleep Basics

That said, it seems clear that you can help set up a positive feedback loop where both your sleep and exercise benefits. Two key points to remember if you’re having difficulty sleeping include the following. For more tips, please see my article 33 Steps to a Good Night’s Sleep.

• Create a sleep sanctuary. This means removing items associated with entertainment, recreation, work and hobbies, and turning your bedroom into a single-purpose space—one for sleeping. Of utmost importance: Make sure your bedroom iscool, dark and quiet. These three factors can have a major impact on your sleep. In regards to temperature, studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees Fahrenheit, so keep the temperature in your bedroom no higher than 70 degrees.
As for light, even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland's production of melatonin and serotonin, hormones involved in your body’s circadian rhythm of sleep and wakefulness. So close your bedroom door, get rid of night-lights, and most importantly, cover your windows. I recommend using blackout shades or heavy, opaque drapes. Also cover up your clock if it has a lit display. Alternatively, you could wear an eye mask to block out any stray light.
• Turn off your gadgets well before bedtime. Again, the artificial glow from your TV, iPad, computer or smartphone can serve as a stimulus for keeping you awake well past your bedtime by disrupting melatonin production. I recommend turning off all electronic gadgets at least one hour before bed. As Rothstein suggests, that time is far better spent reading a good old fashioned book, practicing relaxation techniques or meditating.

Banish Afternoon Fatigue with Appropriate Diet and Lifestyle Changes

So remember, if you’re frequently battling with afternoon fatigue, check your lunch selections, first of all. More often than not, you’ll find that the more carb-heavy your lunch, the more apt you are to feel tired an hour or two later. To remedy the situation, focus on shifting your diet from carbs to healthful fats. Once your diet has been addressed, implementing intermittent fasting is an effective strategy for really shifting your body into fat-burning mode.

Just remember that proper nutrition becomes even MORE important when fasting, so I believe that addressing your diet is your first step. Always listen to your body, and go slowly ; work your way up to 16-18 hour fasts if your normal schedule has included multiple meals a day. Also be sure to address any hypoglycemic tendencies, such as headaches, weakness, tremors or irritability, as it can get increasingly dangerous the longer you go without eating to level out your blood sugar.

Once you’re fat adapted, your energy levels will remain fairly stable throughout the entire day, and you hunger cravings will virtually disappear. Exercise and sleep are also important factors, so experiment with your workout schedule to see what works best for you. Again, proper sleep can boost your exercise performance, and exercise in turn can help improve your sleep, forming a positive feedback loop.

 http://fitness.mercola.com/sites/fitness/archive/2013/09/13/afternoon-fatigue.aspx  Link back to Mercola.com website.

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