Alberdeen Clayborn

Robert,

Hope your special day brings you all that your heart desires! Here's wishing you a day full of pleasant surprises!

Kenneth Davis

  SMALL STRAWS IN A SOFT WIND by Marsha Burns

     December 5, 2023: When you get overwhelmed, dumping down into self-pity does not help. You need to be quiet and calm your inner turmoil. Be pragmatic instead of entertaining theoretical considerations. Maintain sensibility as you consider your options, and stay present with Me, says the Lord. Isaiah 30:15 For thus says the Lord God, the Holy One of Israel: In returning and rest you shall be saved; in quietness and confidence shall be your strength.

T H O U G H T   F O R   C O N S I D E R A T I O N
TODAYS WORD - PRAGMATIC

     You are your state of mind. Your state of mind creates your view, or your window, on life. Self-realization is the last game on earth worth playing. We have this recurring dream that we're human beings, that we have bodies, that we're in time and space, that there is birth and death. To awaken from the dream of life is to be conscious of eternity. In the process of self-discovery, you will learn to be kind when you could be harsh. You will learn to forgive, mostly yourself. You will learn to be patient because you may have to wait quite a while to become that which you will eventually be.

     You are happiest when you are most humble. You are most miserable when you are egotistical. Humility accepts that God places us in the right place at every single moment, not a moment too soon and not a moment too late. It is necessary to learn how to do a systems analysis of your life, to learn about the effects of places, people, jobs. The reason you study with a teacher is primarily for the empowerments, for someone who is enlightened to transfer power to you. What is most important is that the student uses that power intelligently and wisely. Becoming enlightened doesn't mean everything works your way. In enlightenment you have to convince a teacher not only that you are worthy of teaching, but then that they should show you some of the secrets.

     Happiness comes from self-knowledge. Self-knowledge means that you have understood your mind. Your mind is the whole universe. When you die in this life, you might be experiencing pain, but the structure of your perceptual field will determine your next lifetime. That structure has been determined by the way you have led this life. Between the creative, open and spontaneous approach to life, and the highly disciplined, pragmatic approach, there's a doorway, if you can find it - and it leads to immortality.

Kenneth Davis

T H O U G H T   F O R   C O N S I D E R A T I O N
TODAYS WORD - ENDURANCE

     Time is the most precious element of human existence. The successful person knows how to put energy into time and how to draw success from time. Life is not accountable to us. We are accountable to life. Everything is something you decide to do, and there is nothing you have to do. There are two primary choices in life: to accept conditions as they exist or accept the responsibility for changing them.

     A dream is your creative vision for your life in the future. You must break out of your current comfort zone and become comfortable with the unfamiliar and the unknown. Chase your passion, not your pension. Get excited and enthusiastic about you own dream. This excitement is like a forest fire - you can smell it, taste it, and see it from a mile away.

     Success is almost totally dependent upon drive and persistence. The extra energy required to make another effort or try another approach is the secret of winning. The winners in life think constantly in terms of I can, I will, and I am. Losers, on the other hand, concentrate their waking thoughts on what they should have or would have done, or what they can't do. Winners take time to relish their work, knowing that scaling the mountain is what makes the view from the top so exhilarating. The most splendid achievement of all is the constant striving to surpass yourself and to be worthy of your own approval. If you believe you can, you probably can. If you believe you won't, you most assuredly won't. Belief is the ignition switch that gets you off the launching pad. 

     The winners in life treat their body as if it were a magnificent spacecraft that gives them the finest transportation and endurance for their lives. Time and health are two precious assets that we don't recognize and appreciate until they have been depleted. Determination gives you the resolve to keep going in spite of the roadblocks that lay before you. Life is inherently risky. There is only one big risk you should avoid at all costs, and that is the risk of doing nothing.

WELLNESS WEDNESDAY

4 things that could help you live a long,

healthy life, according to a longevity scientist

Story by skenny@insider.com (Serafina Kenny)

     A scientist who has studied the link between eating added sugar and poor aging has shared her top tips on how to be healthy for as long as possible. Dr. Heidi Tissenbaum, a professor in molecular, cell, and cancer biology at the University of Massachusetts Medical School, researches healthspan, or how we can live in good health for as long as possible. Tissenbaum and her team have found links between added sugar and worse health over time in experiments on C. elegans, a roundworm that shares 40% of its genes with humans and so is used to model our healthspan.

     In one 2021 study, they changed the diet of the roundworms and found that more sugar was linked to an increase in what are known as advanced glycation end products (AGEs), high levels of which are associated with an increased risk of cardiovascular disease, diabetes, chronic kidney disease, and Alzheimer's disease. Added sugars can be found in foods such as white bread, soup, condiments including barbeque sauce and ketchup, and protein bars. Even coffee can have more added sugar than you might think. She said that there is no secret to defying aging, but there are things we can do to make sure we are healthier for longer. Tissenbaum gave Insider four pieces of advice that could extend your healthspan.
Limit added sugar in your diet!
     Owing to her research, Tissenbaum's biggest piece of advice is to limit the amount of added sugar you consume. To do this, she stopped adding sugar to her morning coffee, and switched to a no added sugar breakfast cereal. Check nutrition labels to see how much added sugar there is in your daily diet, she said. Insider previously wrote a guide on how to read nutrition labels.
Keep your mind and body active!
     Keeping your mind and body as active as possible are the basics of longevity, Tissenbaum said. It's completely up to you how you do this and depends on your normal levels of activity. For example, if you lead a particularly sedentary life, Tissenbaum recommended starting with getting up and down from your chair without touching the armrests ten times, because that's better than just sitting still. "Sitting is the new smoking," she said. As for the mind, she said to avoid doing the same thing every day, because it's the new connections that are made in our brains when we do new things that help keep our brains active. For example, one study found that older people who did activities such as reading, writing, word games, and attending educational lectures or courses were less likely to see their cognitive function decline.

Keep your blood sugar stable with whole foods!
     Tissenbaum also said that keeping your blood sugar stable is important. This is because when blood sugar spikes, the pancreas releases insulin to bring blood sugar levels back down. But this mechanism can wear out over time if it happens repeatedly, increasing the risk of developing type 2 diabetes. Tissenbaum recommended those who can afford it to avoid ultra-processed foods, which are more likely to contain added sugars, and focus on whole foods, such as whole grain bread, fruits, and vegetables. Swapping juices or smoothies for whole fruits is a good start, because fiber is broken down when fruit is juiced or blended, meaning sugars can enter your body more quickly, causing blood sugar to spike. She said that berries are particularly good for keeping blood sugar from spiking too high, and they also contain lots of antioxidants.

Try to be optimistic and find happiness!
     Making sure you're as content as you can be is also thought to be great for extending your healthspan, Tissenbaum said. Whether that's with mindfulness, yoga, or a crossword, she said to do whatever makes your life feel full. Being optimistic was associated with longevity, including living past the age of 85, in one study by researchers at Boston University School of Medicine.

Kenneth Davis

     T H O U G H T   F O R   C O N S I D E R A T I O N  
TODAYS WORDS - WANDERING MIND

     Very little in this world makes sense. Despite my vanity, I fear for my sanity. Why did so many grown-ups want to be young, she wondered, when it took so long to grow old? It was like going on a million-mile road trip then wanting to turn around without getting out of the car. When I was younger, I loved graveyards. They weren't spooky so much as mysterious. Each tombstone another story to uncover. Another life to learn about. Now that I'm older - I won't say how old - I hate graveyards. The only life - or rather death - I see in the tombstones is my own.
     But there were other, vaguer, harder-to-pin-down feelings, like: a pit in the stomach that means something is either really good or really bad or both. A feeling of being old and young at once. A sense of beginnings and endings happening at the same time. A certainty that your life is changing, but an uncertainty about how it's changing and whether you want it to. Some secrets are meant to be known- but once known you can never forget them.
     Friends don't have to have a lot of things in common. But there's one thing friends usually do have in common - a sense of humor. That doesn't mean they find all the same things funny. Sometimes, they might even laugh at each other. But at the end of the day, friends can always laugh with each other. You must have your wits about you. No wandering minds allowed.

 
   IT'S TIME FOR ANOTHER

Kenneth Davis

  T H O U G H T   F O R   C O N S I D E R A T I O N   
TODAYS WORDS - WORK TOGETHER

     Some people are born with very little; some are fortunate enough to have it all. When I grew up, we didn't have much. I had to hustle to get what I wanted... but I had that hunger for more. I didn't always make the right choices, but I learned from my mistakes. I started hustling at 12, my mother hustled ahead of me. I was only allowed to because they knew me. I had to overcome challenge after challenge in order to take my life from nothing to living my dreams. People often say I have so much energy, that I never stop; but that's what it takes to accomplish your goals.
     My grandmother, she's been the positive portion of my life the entire time. She raised us Baptist, and when I got old enough to say I didn't want to go to church, she didn't force me. She was cool. My grandparents went through a bad experience themselves; they invested money in a church and got burned - the pastor had his own agenda - and my grandfather lost interest in the church after that. That was when I had the option to not go. 'Grandpa ain't going; I'm gonna stay with Grandpa.'
     When I'm actually creating music, I try not to listen to the hip-hop records that are going on, because I think, subconsciously, we steal from each other. Because hip-hop has no requirements, you deal with people that have the least intelligence on the planet. Some of the people that compare themselves to me, compare themselves to me because they rap, and I rap. They can't even read the contracts that they sign to be a rapper, to do the deal. Out of frustration, I say things. Now, people listen to me so much I can say it under my breath, and everybody hears me... I said in the past that I'm a work in progress, and I feel like I'm progressing. 
     I wanted to do something as an extension of my passion for music. My aim for the STREET by 50 On-Ear Wired Headphone range is to present music as it's meant to be heard, in studio-mastered sound. STREET by 50 is all about giving our fans the finest music experience we possibly can. The response to the limited-edition colors so far speaks for itself - the fans want the opportunity to match their headphones to their personal style, and we definitely want to make sure to give them what they want.
     Since I did the SK Project (Street King - flavored energy drink) and I partner with the United Nations World Food Program, I got a lot of different feedback from people online. Through social networks and through the Twitter, I read the comments and see 'em saying, 'People hungry here, Fif.' Every day, families in Africa go without food and water, never knowing when their next meal might be; but we can change that if we all work together. In order to make a difference, every purchase of my new energy shot, Street King, will provide a meal for a child in need. You learn a lot about yourself when you have success for a while. Like, a lot of things that you think are really important aren't. But you need that process. It's Fifty, not Fiddy.

 
50 Cent - American Rapper, Actor,
 Television Producer, and Businessman

WELCOME TO 
SMOOTH
 CONTEMPORARY JAZZ 
FRIDAYS

Kenneth Davis

   T H O U G H T   F O R   C O N S I D E R A T I O N  
TODAYS WORD - FORGIVENESS

     All I ever wanted was to reach out and touch another human being not just with my hands but with my heart. Hope. It's like a drop of honey, a field of tulips blooming in the springtime. It's a fresh rain, a whispered promise, a cloudless sky, the perfect punctuation mark at the end of a sentence. And it's the only thing in the world keeping me afloat. People seldom realize that they tell lies with their lips and truths with their eyes all the time.    
     The world is a mess and I want to laugh because all I can think is how horrible and beautiful it is, that our eyes blur the truth when we can't bear to see it. On the darkest days you have to search for a spot of brightness, on the coldest days you have to seek out a spot of warmth; on the bleakest days you have to keep your eyes onward and upward and on the saddest days you have to leave them open to let them cry. To then let them dry. To give them a chance to wash out the pain in order to see fresh and clear once again.
     My mind is a warehouse of carefully organized human emotions. I lock away the things that do not serve me. I’ve come to believe that the most dangerous man in the world is the one who feels no remorse. The one who never apologizes and therefore seeks no forgiveness. Because in the end it is our emotions that make us weak, not our actions. People can think whatever they like. I don't desire their validation. Hope will break your heart all over again. Hope in this world bleeds out of the barrel of a gun.

~Tahereh Mafi~

Estella Wright (Mayhue-Greer)

Kenneth Davis

  SMALL STRAWS IN A SOFT WIND by Marsha Burns

     December 10, 2023: Things will come to light that will require an adjustment in your thoughts and plans. Make these adjustments with the grace that I provide. My grace will keep you in a place of righteousness and safety as the new season unfolds before you. You will not regret your position of integrity, says the Lord. Romans 12:2 And do not be conformed to this world, but be transformed by the renewing of your mind, that you may prove what is that good and acceptable and perfect will of God.

   T H O U G H T   F O R   C O N S I D E R A T I O N   
TODAYS WORD - ADJUSTMENTS

     This is a hard and precarious world, where every mistake and infirmity must be paid for in full. The first thing the world does to a genius is to make him lose all his youth. A moderate addiction to money may not always be hurtful; but when taken in excess it is nearly always bad for the health. The poets of each generation seldom sing a new song. They turn to themes men always have loved and sing them in the mode of their times. We talk of our mastery of nature, which sounds very grand; but the fact is we respectfully adapt ourselves, first, to her ways. Babies are unreasonable; they expect far too much of existence. Each new generation that comes takes one look at the world, thinks wildly, "Is this all they've done to it?" and bursts into tears. Tender are a mother's dreams, but her babe's not what he seems. See him plotting in his mind to grow up some other kind. Father expected a good deal of God. He didn't actually accuse God of inefficiency, but when he prayed his tone was loud and angry, like that of a dissatisfied guest in a carelessly managed hotel.
    The test of a civilized person is first self-awareness, and then depth after depth of sincerity in self-confrontation. Will and wisdom are both mighty leaders. Our times worship will. Creatures whose mainspring is curiosity enjoy the accumulating of facts far more than the pausing at times, to reflect on those facts. I was different unique and always happy. At school this attracted playground harassment. Nowadays, while I remain effervescent, quicker to perceive enmity I reserve my warmest touches and smiles for those who smolder with envy.
     Be adorable always to each other; respect is everlasting. If you don't go to other men's funerals, they won't go to yours. Real friendships among men are so rare that when they occur, they are famous. A universe capable of giving birth to many such accidents is-- blind or not-- a good world to live in, a promising universe. The real world is not easy to live in. It is rough; it is slippery. Without the most clear-eyed adjustments we fall and get crushed. A man must stay sober; not always, but most of the time.

Kenneth Davis

Good afternoon Warriors...

   It's never too late to acknowledge great news. Most are awere of the storms that surged across Tennessee, especially Nashville and it's surrounding areas. I'm grateful to report that Linda Brown, Loretta Lusby and Otis Clayton are survivors. Linda and Otis are providing assistance to some citizens impacted. I've checked on Eugene Grayer, however no word has been returned as of this posting. Please keep those affected, uplifted in prayer.... 

Just received notification that Eugene and family are suvivors as well......

Kenneth Davis

  T H O U G H T   F O R   C O N S I D E R A T I O N  
TODAYS WORDS - RISE ABOVE

     The predator wants your silence. It feeds their power, entitlement, and they want it to feed your shame. When you're working as an actor, you don't think that when you get out of school, it's going to be so hard to get a job. Just to get a job. Any job. Whatsoever. You don't think that people are going to see you in a certain way. I didn't see myself any different from my white counterparts in school. I just didn't! I thought I could do what they did. And what I didn't do well, I thought people were going to give me the opportunity to do well, because maybe they saw my talent, so they would give me a chance. I had no idea that they would see me completely different. Sometimes you take a job for the money, sometimes you take it for the location, sometimes you take it for the script; there are just a number of reasons, and ultimately what you see is the whole landscape of it. But I can tell you from behind the scenes - that's what it is, as an actor.
          Your internal dialogue has got to be different from what you say. And, you know, in film, hopefully that registers and speaks volumes. It's always the unspoken word and what's happening behind someone's eyes that makes it so rich. I think that's something that people feel that I do really well; I don't mind it, because ultimately, I think the characters I play move people, and who wouldn't want to move people? You can't be perceived as 'the black actress who doesn't get the same kind of roles as the white actress.' You gotta run the same race. You gotta give the same quality of performances. You gotta have the same standard of excellence, even though people know that you're coming to the race in a deficit. That's just what life is about.
     It became motivation as opposed to something else - the thing about poverty is that it starts affecting your mind and your spirit because people don't see you. I chose from a very young age that I didn't want that for my life. And it very much has helped me appreciate and value the things that are in my life now because I never had it. I suffered from low self-esteem for much of my life. And now to feel like maybe something that I'm projecting or saying could mean something to someone means a lot to me. Self-deprecation is not the answer to humility. I know I'm not the best, but I'm proud of myself. Sometimes you see how humanity can rise above any kind of cultural ills and hate that a person's capacity to love and communicate and forgive can be bigger than anything else.

IT'S TIME FOR 
JUST JOKING MONDAYS

Kenneth Davis

BIRTH ANNIVERSARY GREETINGS 
TO
 DAVID STINNETTE

     Charity is a virtue of the heart, and not of the hands. Silence is sometimes more significant and sublime than the most noble and most expressive eloquence, and is on many occasions the indication of a great mind. The greatest sweetener of human life is friendship.

~Joseph Addison~

Joycelyn Lacy (Somerville)

Kenneth Davis

SMALL STRAWS IN A SOFT WIND by Marsha Burns

     December 12, 2023: I have a plan and a purpose for your life, but you need to be quiet and listen for My still small voice. There are things I want you to consider before you move into this new season. I am with you to show you the way to victory, says the Lord. 1 Kings 19:11-12 Then He said, Go out, and stand on the mountain before the Lord. And behold, the Lord passed by, and a great and strong wind tore into the mountains and broke the rocks in pieces before the Lord, but the Lord was not in the wind; and after the wind an earthquake, but the Lord was not in the earthquake; and after the earthquake a fire, but the Lord was not in the fire; and after the fire a still small voice.

  T H O U G H T   F O R   C O N S I D E R A T I O N  
TODAYS WORDS - CELEBRATE VICTORY

     After one has been in prison, it is the small things that one appreciates: being able to take a walk whenever one wants, going into a shop and buying a newspaper, speaking or choosing to remain silent. The simple act of being able to control one's person. For to be free is not merely to cast off one's chains, but to live in a way that respects and enhances the freedom of others. I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.

     I was called a terrorist yesterday, but when I came out of jail, many people embraced me, including my enemies, and that is what I normally tell other people who say those who are struggling for liberation in their country are terrorists. To deny people their human rights is to challenge their very humanity. Our human compassion binds us the one to the other - not in pity or patronizingly, but as human beings who have learnt how to turn our common suffering into hope for the future.

     Courageous people do not fear forgiving, for the sake of peace.
We pledge ourselves to liberate all our people from the continuing bondage of poverty, deprivation, suffering, gender and other discrimination. There are so many men and women who hold no distinctive positions but whose contribution towards the development of society has been enormous. I was not a messiah, but an ordinary man who had become a leader because of extraordinary circumstances.

     There are many people who feel that it is useless and futile to continue talking about peace and non-violence against a government whose only reply is savage attacks on an unarmed and defenseless people. It is better to lead from behind and to put others in front, especially when you celebrate victory when nice things occur. You take the front line when there is danger. Then people will appreciate your leadership. I have retired, but if there's anything that would kill me it is to wake up in the morning not knowing what to do. 

Alberdeen Clayborn

Big shoutout to the website team – you're truly awesome! Your daily dedication and effort never go unnoticed. Thank you for consistently bringing encouragement and positivity to the class. Keep up the fantastic work, spreading that uplifting spirit!

Estella Wright (Mayhue-Greer)

When it comes to December Warriors, there is a pretty good argument that could be made for saving the best for last. Warriors born in December look forward to tons of presents, thanks to the holidays and birthday bashes. These final-month-of-the-year-born Warriors are beacons of light, thought to be endowed with good fortune and good health.

Some research indicates that babies born in December have the greatest chance of avoiding major diseases such as neurological disease, cardiovascular disease, respiratory disease, and reproductive diseases.

Born amidst well wishes, December Warriors are said to be the smarter ones. They excelled in school. Those born in the last month of the year often outperform their peers in academics and non-academics.

December Warriors have two flowers

Narcissus, or paperwhites, are one of the first flowers of spring and therefore represent rebirth and renewal. Victorians used to think of paperwhites as being the flower for egoists (they are named after Narcissus, after all). However, according to Chinese legend, this flower traditionally represents wealth and prosperity. Holly is thought of as a Christmas flower. The holly's thorny leaves representing the crown of thorns and the bright red berries representing the blood of Christ in the Christian faith.

December Warriors have three birthstones

They have three gorgeous birthstones to choose from: the zircon, tanzanite, and turquoise. Each of these stones is a beautiful shade of blue, but turquoise is especially steeped in meaning. Turquoise is thought of as a love charm and is believed to bring protection and luck, as well as good fortune and a relaxed mind.

Warriors born in December share their birthday month with some impressive folks. Celebrities who were born in December include Tyra Banks, Regina Hall, Zoe Kravitz, Lebron James, Jay-Z, Nicki Minaj, Janelle Monae, Mos Def, Richard Pryor, Little Richard and Dionne Warwick.

Kenneth Davis

T H O U G H T   F O R   C O N S I D E R A T I O N
TODAYS WORD - CHARITABLE

     Those who have been made great have first suffered. The things that are ours cannot be given away, or taken away, or lost. We break our hearts, all of us, trying to keep things that do not belong to us — and to which we have no right. Penetrate deeply in the secret existence of anyone about you, even of the man or woman whom you count happiest, and you will come upon things they spend all their efforts to hide. Fair as the exterior may be, if you go in, you will find bare places, heaps of rubbish that can never be taken away, cold hearths, desolate altars, and windows veiled with cobwebs.
     All we can do in this world is the thing that seems to us the best. We have no concern with the results, except as a guide for the future, and sometimes, years afterward, we see that what seemed like a bitter loss was, in reality, gain. There is only one path which leads to the house of forgiveness - that of understanding. Heartaches are forgotten, tears lose their bitterness, and like a leaf of lavender in a store of linen, so does memory make life sweet. One of the most interesting things in the world to me is the vast difference between what people say they are going to do, and what they actually do. Silence and reserve will give anyone a reputation for wisdom.
     It seems to take a lifetime for us to learn that wisdom consists largely in a graceful acceptance of things that do not immediately concern us. Money may not be your best friend, but it's the quickest to act, and seems to be favorably recognized in more places than most friends are. If we all tried to make other people's paths easy, our own feet would have a smooth even place to walk on. Lots of people think they're charitable if they give away their old clothes and things they don't want. The only way to win happiness is to give it. The more we give, the more we have. The body grows by food and work, the mind by use, and the soul through joy and pain. There is always one way to make anybody do anything - the trouble is to find it.

 WELLNESS WEDNESDAY
 
Will you live to 100? 
The answer is in your blood...
Story by Polly Dunbar
https://www.telegraph.co.uk/us/

     The search for the secrets to a long, healthy life is as old as mankind. A new study has found a series of clues, which take us closer than ever before – and they lie in our blood. In mid-October, a Swedish-led team of researchers reported on their study of blood samples taken from 44,000 people from the age of 64 over a period of up to 35 years. They compared 12 “biomarkers” in the blood of those who went on to live past the age of 100, and those who did not. These markers included cholesterol and blood sugar, the markers of metabolism; uric acid, a marker of inflammation; creatinine, a measure of kidney function; iron, which is linked to anemia; and enzymes associated with liver function. 
     The research revealed that the chances of becoming a centenarian are linked to 10 of the 12 biomarkers, and three in particular. “Those who made it to their 100th birthday tended to have lower levels of glucose, creatinine and uric acid from their 60s onwards,’ says co-author Dr Karin Modig, associate professor of epidemiology at Sweden’s Karolinska Institute. “But although we are genetically predisposed to having higher or lower levels, most of these markers are closely linked with our lifestyle.” 
     In other words, there are things we can do day-to-day which can help us to stay healthy and live longer. Here are a few…
1. Get your cholesterol balance right  
     One of the study’s main findings seems to fly in the face of received medical advice. The research revealed that the people with the lowest levels of total cholesterol had a lower chance of reaching 100 years, compared to those with higher levels. “Low-density lipoprotein (LDL) – the “bad” cholesterol – can build up in the walls of your arteries, which, if left untreated, can cause strokes or heart attacks,” explains says Dr Gaurav Sabharwal, founder of One5 Health, which specializes in preventative healthcare and longevity. “But high-density lipoprotein – (HDL, the “good” cholesterol – protects the heart by removing the LDL cholesterol and transporting it back to the liver, where it is removed from the body. This means HDL levels should be high to reduce the risk of coronary heart disease. However, elevated total cholesterol levels – the good plus the bad – are also a major risk factor.” This is because the bad outweighs the good. 
     The new research is among several recent studies suggesting that the link between high total cholesterol and cardiovascular disease disappears in older people, but these remain highly controversial. According to the British Heart Foundation’s Professor Jeremy Pearson: ‘The evidence from large clinical trials demonstrates very clearly that lowering LDL cholesterol reduces our risk of death overall and from heart attacks and strokes, regardless of age.’ 
What to do: 
     The British Heart Foundation advises eating less saturated fat in foods such as processed meat, pies and pastry, butter, cream and coconut oil. Instead, opt for foods that are high in unsaturated fat such as olive oil, nuts, avocado and oily fish. A high-fiber diet of fruit, vegetables, wholegrains and pulses can also lower cholesterol, as can regular exercise and cutting down on drinking. Smoking increases “bad” cholesterol and lowers “good” cholesterol, so quitting is essential. 
2. Tackle your blood sugar  
     The research shows an association with lower levels of glucose in our 60s and a stronger likelihood of living to 100. “Very few of the centenarians had a glucose level above 6.5 earlier in life,” says Dr Modig. An A1C test measures the average amount of sugar in the blood over the past few months and expresses it as a percentage: of the hemoglobin proteins which are holding glucose, 5.7 per cent to 6.4 per cent signals pre-diabetes, while 6.5 per cent or higher usually indicates diabetes. People living with diabetes have a higher risk of heart attacks and strokes and damage to the blood vessels affecting the nerves, eyes and kidneys.  
What to do: 
     “Type 2 diabetes is preventable for a significant majority of people,” says Dr Paul McArdle, a dietician and diabetes specialist. “It’s thought that 60-90 per cent of Type 2 diabetes is linked to excess body weight, so keeping a healthy weight has been found to maintain lower blood glucose levels.” Dr McArdle recommends a minimally processed diet and, in particular, avoiding sources of highly refined carbohydrates such as sugars, which cause blood sugar spikes.  
3. Drop your uric acid 
     Uric acid is associated with gout, the painful joint condition, but it’s also a surrogate marker for your metabolic health in general.  “We often see raised uric acid levels in people with diabetes, pre-diabetes, insulin resistance and weight-related conditions such as hyperthyroidism and obesity,” says Dr Sabharwal. It’s unsurprising, then, that people in the study with the lowest uric acid had a four per cent chance of reaching 100, while only 1.5 per cent of those with the highest levels became centenarians. 
What to do: 
     Foods containing purine, including red wine, cheese, red meat, shellfish, bacon and organ meats such as liver can elevate uric acid. A low purine diet, combined with drinking two to two-and-a-half liters of water per day can reduce our levels. “Losing weight and, in particular, dropping body fat mass can also reduce the uric acid in your blood,” says Dr Sabharwal.     
4. Get to grips with creatinine
      “One of the strongest correlations to living to 100 was levels of creatinine, which many people have not heard of,” says Dr Modig. “Very few of the centenarians had a creatinine level above 125.” What does this mean? Creatinine is a waste product of creatine, a chemical made by the body which supplies energy to muscles. Creatinine is removed from the body by the kidneys, so testing our levels can ascertain how well the kidneys are working. The albumin/creatinine ratio was used in the study, showing the number of milligrams of albumin (a protein in blood) for every gram of creatinine. For men, less than 17mg/g is deemed healthy, and for women, it’s less than 25mg/g. 
What to do: 
     Research by American nephrologists has shown that eating large amounts of protein, in particular cooked red meat, can increase creatinine levels. Conversely, a 2014 study showed a link between increased fiber intake and significant reductions in creatinine. Staying hydrated and lowering your salt intake helps, too.    
5. Boost your iron 
     An optimal ferritin blood level, which reveals the level of iron storage in the body, is vital to support cognitive function, the immune system and overall performance of the body. In Britain, experts estimate that three per cent of men and eight per cent of women have iron-deficiency anemia, which can be treated with supplements, although these can have gastrointestinal side effects. 
What to do: 
     Dr Sabharwal recommends eating more plant-based foods containing iron, “such as lentils, chickpeas, beans, cashew nuts, kale, raisins and fortified breakfast cereal”. Increasing the iron, we actually absorb from what we eat is equally important. “Vitamin C, vitamin A and beta carotene, found in carrots, sweet potatoes, spinach, red peppers and oranges, may help you absorb more,” he says.  
6. Lower your liver enzymes
     The study also linked lower levels of liver enzymes (proteins made by the organ) in the blood to living to 100 – unsurprisingly, since lower levels usually suggest a healthy liver, whereas higher levels indicate damage or disease. Dr Paul Kooner, consultant hepatologist at London’s Princess Grace Hospital, says that liver blood tests are particularly important, since “liver disease rarely causes symptoms unless cirrhosis develops”.
What to do: 
     Eat a healthy diet, exercise regularly, and limit alcohol to within NHS guidelines of no more than 14 units per week as the best way to keep liver enzyme levels low. Drinking one cup of coffee a day has been proven to reduce the risk of dying from chronic liver disease by 15 per cent, so it’s worth incorporating into your routine. Adding folate-rich foods such as dark green leafy vegetables to the diet can also lower liver enzyme levels. A 2016 study linked folate deficiency to increased alanine transaminase (ALT), a type of liver enzyme, and liver damage. 

This is for information purpose only and should not be considered as a substitute for medical expertise. These are opinions from an external panel of individual doctors, and not to be considered as opinion of Microsoft. Please seek professional help regarding any health conditions or concerns.

Kenneth Davis

  T H O U G H T   F O R   C O N S I D E R A T I O N  
TODAYS WORDS - BREAKTHROUGH

     No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn't trying. If you talk about it, it's a dream, if you envision it, it's possible, but if you schedule it, it's real. Where focus goes, energy flows. And where energy flows, whatever you're focusing on grows. In other words, your life is controlled by what you focus on. That's why you need to focus on where you want to go, not on what you fear. When you next find yourself in a state of uncertainty, resist your fear. Shift your focus toward where you want to go and your actions will take you in that direction.
     No matter how difficult the situation is, it won't last forever. What follows the night is the day. What follows the winter is the spring. In order to take our lives to the next level, we must realize that the same pattern of thinking that has gotten us to where we are now will not get us to where we want to go. The past is a place you can learn from, not a place you want to live. Nothing can drag you down if you're not holding on to it.
     Life is a gift, and it offers us the privilege, opportunity, and responsibility to give something back by becoming more. The only people without problems are those in cemeteries. Every problem is a gift - without problems we would not grow. Whatever you hold in your mind on a consistent basis is exactly what you will experience in your life.
     The only real security in life comes from knowing that every single day you are improving yourself in some way. Some of the biggest challenges in relationships come from the fact that most people enter a relationship in order to get something: they're trying to find someone who's going to make them feel good. In reality, the only way a relationship will last is if you see your relationship as a place that you go to give, and not a place that you go to take.
     All personal breakthroughs begin with a change in beliefs. So how do we change? The most effective way is to get your brain to associate massive pain to the old belief. You must feel deep in your gut that not only has this belief cost you pain in the past, but it's costing you in the present and, ultimately, can only bring you pain in the future. Then you must associate tremendous pleasure to the idea of adopting a new, empowering belief. Your story is where you take it to, not where you start.

IT'S TIME FOR ANOTHER

Kenneth Davis

   T H O U G H T   F O R   C O N S I D E R A T I O N   
TODAYS WORD - REVAMP

     Suddenly we have a baby who poops and cries, and we are trying to calm, clean up, and pin things together all at once. Then as fast as we learn to cope--so soon--it is hard to recall why diapers ever seemed so important. The frontiers change, and now perhaps we have a teenager we can't reach. Parenthood always comes as a shock. Postpartum blues? Postpartum panic is more like it. We set out to have a baby; what we get is a total take-over of our lives. Everything that happens is either a blessing, which is also a lesson, or a lesson which is also a blessing.
     As parents it is well to be aware of the tendency to equate energetic activity with contest. Our children's worth does not depend on their ability to trounce one another. And surely, we can find ways of frolicking and being healthy and active together in some joyful, free way that is not an adversary relationship. A child needs both to be hugged and unhugged. The hug lets her know she is valuable. The unhug lets her know that she is viable. If you're always shoving your child away, they will cling to you for love. If you're always holding them closer, they will cling to you for fear. We can see that the baby is as much an instrument of nourishment to us, as we are for him. Most of us would do more for our babies than we have ever been willing to do for anyone, even ourselves. The gain is not the having of children; it is the discovery of love and how to be loving.
     Awareness of having better things to do with their lives is the secret to immunizing our children against false values--whether presented on television or in "real life." The child who finds fulfillment in music or reading or cooking or swimming or writing or drawing is not as easily convinced that he needs recognition or power or some "high" to feel worthwhile. We cannot spare our children the influence of harmful values by turning off the television any more than we can keep them home forever or revamp the world before they get there. Merely keeping them in the dark is no protection and, in fact, can make them vulnerable and immature. Especially with our first child, we tend to take too much responsibility--both credit and blame--for everything. The more we want to be good parents, the more we tend to see ourselves as making or breaking our children.

~Polly Berrien Berends~

WELCOME TO 
SMOOTH
 CONTEMPORARY JAZZ 
FRIDAYS

Kenneth Davis

Good morning Warriors,

     I'll be offline a few days, due to the death of a family member. The accidental death of a Memphis FedEx employee, was my aunt. Thank you, to each one of you for your expressions of sympathy and condolences. It's friends like you, who make situations like this bearable....stay safe and continue to be blessed... 

Estella Wright (Mayhue-Greer)

According to Psychology Today, it's the Power of Anticipation that makes us happier on Fridays. When people have something to look forward to their mood tends to improve. Seriously, who doesn't look forward to Friday and how good it makes everyone feel?

Let's break it down with the top 10 reasons why Friday is the Best Day of the Week

10. Better mood. Friday is that one special day of the week where everyone's mood seems to change for the better. The biggest reason: the weekend is here and we can all relax for two days.

9. Time for yourself. That's the best part of Friday, knowing that you can have some time for yourself over the weekend to catch up on sleep, work on that project, go for a bike ride, and so much more.

8. You can stay up late on Friday night. Who doesn’t love to stay up late, pop some popcorn and watch Netflix.

7. Casual attire at the office. For those who are still working, Friday is the day can relax and wear your favorite casual attire.

6. Friday lunches are always fun. Depends on who's buying but why are Friday lunches always fun? Because it's FRIDAY!!! Treats are also welcome on Friday's.

5. Listening to everyone's plans for the weekend. You can talk to several people on Friday and count on hearing different weekend plans from everyone of them. For example: I'm going to the MSU football game and tailgating all day.

4. The Friday afternoon wind down. It starts out as an 8 hour workday, but seems to start winding down way before that. Friday seems to be the day where everyone takes it a little more easier.

3. Payday. Friday can simply be the best day of the week because of payday. A lot of people get paid on Friday, which is definitely a mood changer for many.

2. Hanging out with friends. Isn't hanging out with friends the best. Just making dinner plans with friends and heading out on a Friday night makes life so much more enjoyable.

1. Spending time with family. There's nothing better than spending time with your spouse, your kids and your parents. Even planning a game night with your family is great fun.

Joycelyn Lacy (Somerville)

Estella Wright (Mayhue-Greer)

Christmas Time in the City

Joycelyn Lacy (Somerville)

Estella Wright (Mayhue-Greer)

Sunday—Rest, Worship, Reflect

Sunday is the first day of the week. It is regarded by most Christians as the Lord’s Day, or the weekly memorial of Jesus Christ’s Resurrection from the dead. The practice of Christians gathering together for worship on Sunday dates back to apostolic times, but details of the actual development of the custom are not clear. Verse 10 of the first chapter of the Revelation to John (mid-1st century AD) mentions the “Lord’s Day”; this was subsequently interpreted by most commentators as a reference to Sunday. St. Justin Martyr (c. 100–c. 165), philosopher and defender of the Christian faith, in his writings described the Christians gathered together for worship on the Lord’s Day: the Gospels or the Old Testament (Hebrew Bible) was read, the presiding minister preached a sermon, and the group prayed together and celebrated the Lord’s Supper.

The Roman emperor Constantine I, a convert to Christianity, introduced the first civil legislation concerning Sunday in 321, when he decreed that all work should cease on that day, except that farmers could work if necessary. That law, aimed at providing time for worship, was followed later in the same century and in subsequent centuries by further restrictions on Sunday activities.

Kenneth Davis

  T H O U G H T   F O R   C O N S I D E R A T I O N  
TODAYS WORD - OVERWHELMED 

     The secret to living a strong life is right in front of you, calling to you every day. It can be found in your emotional reaction to specific moments in your life. We live with them every day, and they come so easily to us that they cease to be precious. True individuality can be lonely. As a general rule, people tend to do best what they enjoy doing most.
     Passion isn't something that lives way up in the sky, in abstract dreams and hopes. It lives at ground level, in the specific details of what you're actually doing every day. If we have to know without a doubt that the choices we are making are the perfect ones, we risk never making any choices at all. The best way to find out whether you're on the right path? Stop looking at the path. You can find energizing moments in each aspect of your life, but to do so you must learn how to catch them, hold on to them, to feel the pull of their weight and allow yourself to follow where they lead. Convey your passion and link your strengths to measurable results.
     You will excel only by maximizing your strengths, never by fixing your weaknesses. A strength is what you do that makes you feel strengthened. Women have lives that become increasingly empty. They're doing more and feeling less. Strengths are not activities you're good at, they're activities that strengthen you. A strength is an activity that before you're doing it you look forward to doing it; while you're doing it, time goes by quickly and you can concentrate; after you've done it, it seems to fulfill a need of yours. We're all filled with naturally recurring patterns that make us unique - they're called talents. 
     A note of caution: We can never achieve goals that envy sets for us. Looking at your friends and wishing you had what they had is a waste of precious energy. Because we are all unique, what makes another happy may do the opposite for you. That's why advice is nice but often disappointing when heeded. Many of us feel stress and get overwhelmed, not because we're taking on too much, but because we're taking on too little of what really strengthens us. Discover what you don't like doing and stop doing it.

~MARCUS BUCKINGHAM~

IT'S TIME FOR 
JUST JOKING MONDAYS