I just found a wallet jammed with credit cards and a drivers license on the sidewalk while walking my dogs. When I came home I drove it to the police station. The dispatch lady knew me by my voice! It's amazing how many times I find wallets, keys and you name it on my dog walks. I always drop them at the WPD because they are great.

Cottage Cheese on Egg Salad with Red Onion or Scallions, Fresh Basil & Cholula hot sauce on toasted homemade dark rye sourdough

Very High Pollen: Grasses Plantain Nettle

 Allergy! https://www.pollen.com/forecast/current/pollen/02895

Ukranian Sourdough to Cry for

 I made a multigrain sourdough that tasted so old world it made my Ukrainian friend Irina, cry.

Combining corn, wheat, oat, and rye into a single loaf yields a hearty, deeply flavorful multigrain sourdough. The wheats and rye provide the structural gluten networks and tangy sour notes, while the corn adds sweetness and a golden crumb. The oats contribute moisture and a soft, chewy texture. [1, 2, 3, 4, 5]

Multigrain Sourdough Formulation

This combination allows for a rustic profile. You can successfully incorporate these grains by either making a porridge (to keep the crumb moist) or blending the flours directly into your base dough. [1, 2]

• Wheat: 70% to 80% of total flour. Provides the core gluten structure, volume, and elasticity.
• Rye: 10% to 15% of total flour. Ferments quickly, adds a deep earthy/sour complexity to the flavor profile, and extends shelf life.
• Corn: 5% to 10% of total flour (used as cornmeal or corn flour). Can be scalded with boiling water prior to mixing to gelatinize the starches and create a softer crumb.
• Oats: 5% to 10% of total flour (as rolled oats or oat flour). Oats absorb a lot of water, leading to a moist, tender interior.
• Hydration: 75% to 80% (Adjust as needed, since oats and corn can absorb significantly more water than standard wheat flour). [1, 2, 3, 4, 5, 6]

 

Severe Allergies to Pollen

Yesterday after my outdoor swim my pollen allergies were so bad I could hardly drive home. I finally took all of the medicines; Generic Benadryl, Generic Excedrin, Generic Decongestant.

Post nasal drip shredding my tummy! This morning I had a sneezing fit--12 sneezes!

Dance Mania

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

pay attention to what sort of exercise leaves you feeling good

Nuts for Nuts

 

As a vegetarian athlete, nut cravings usually signal a need for more healthy fats (to fuel long endurance efforts) or key minerals like zinc and magnesium (to aid muscle recovery). They are dense sources of calories and protein, which are essential for staying energized during training. [1, 2, 3, 4]

How to Satisfy Your Cravings

• Walnuts: Excellent for inflammation, packing high levels of plant-based omega-3s (ALA).
• Almonds: The perfect crunch to get your zinc (12 mg for women, 16.5 mg for men) and Vitamin E for joint health.
• Peanut or Almond Butter: Highly bioavailable and versatile for pre- or post-workout snacks. [1, 2, 3, 4, 5, 6]

George Bilgere

 When I was a kid my parents were famous in the neighborhood for their poker parties out on the sunporch on hot St. Louis summer nights. My sisters and I would lie in our beds, listening in envy to the tipsy laughter of grownups. Sometimes I wake up now and think I can hear them down on my own sunporch, laughing at whatever it is the dead find funny.

Knowing pain is a very important ingredient of being there for another person. Pema Chödrön

Severe allergies and insomnia

 

Severe allergies and insomnia frequently go hand-in-hand. Nasal congestion, coughing, and postnasal drip worsen when lying down, while the inflammatory response disrupts healthy sleep cycles. Furthermore, certain over-the-counter allergy medications can trigger wakefulness, causing a frustrating cycle of exhaustion. [1, 2, 3, 4, 5]

Effectively tackling allergy-induced insomnia requires treating both the allergens and the sleep disruption: [1, 2, 3]

1. Optimize Your Sleep Environment

• Air Filtration: Clear common bedroom allergens (dust mites, pet dander, and mold) by running a HEPA air purifier.
• Block Outdoor Pollen: Keep your bedroom windows and doors shut, especially during the day when pollen counts are typically higher.
• Bedding: Use tightly woven, allergen-proof covers on your mattress and pillows and wash all bedding in hot water weekly to kill dust mites.
• Pet Control: Restrict pets from the bedroom to prevent dander from accumulating on your bed and pillows. [1, 2]

2. Adjust Your Nighttime Routine

• Shower Before Bed: Wash away pollen and pet dander that has collected on your hair and skin throughout the day.
• Rinse Your Sinuses: Use a saline rinse or neti pot before bedtime to flush out nasal passages and reduce nighttime congestion.
• Elevate Your Head: Prop your head up with an extra pillow to prevent postnasal drip from irritating your throat and triggering a cough. [1, 2, 3, 4, 5]

3. Review Your Medications

• Time Your Antihistamines: If you currently take allergy medications in the morning, speak with your doctor about switching to a nighttime dose. [1]
• Watch for Stimulants: Decongestants (like pseudoephedrine or phenylephrine) can cause anxiety, nervousness, and severe insomnia. [1]
• Avoid Sedating Antihistamines: First-generation antihistamines (like Benadryl) may make you drowsy, but they often disrupt restorative REM sleep, cause disorientation, and leave you feeling hungover the next day. [1, 2, 3, 4, 5]

For more evidence-based coping strategies and information, you can review the Sleep Foundation guide on allergies and sleep. [1]

Solstice Insomnia: Light and Temperature: Realign Circadian Rhythm

 

Insomnia at the solstices is deeply tied to the extreme shifts in light and temperature. During the summer, prolonged daylight suppresses sleep-inducing melatonin, while winter's late dawns and early darkness disrupt your internal clock, leading to "tired but wired" feelings. [1, 2, 3]

Specific strategies can help realign your circadian rhythm for each season. [1]

☀️ Summer Solstice Insomnia: "Too Much Light" [1, 2]

In summer, the extra hours of evening light delay melatonin production, causing trouble falling asleep. Additionally, warmer bedroom temperatures prevent the natural drop in core body temperature needed for deep sleep. [1, 2]

• Block the Light: Wear a comfortable eye mask to bed and utilize blackout curtains to keep morning sun from triggering early awakenings.
• Cool Your Core: Maintain your bedroom at 60 °F - 67 °F [\(0.5.21\)]. Use breathable, moisture-wicking bedding like linen or bamboo.
• Avoid Evening Stimulation: The longer days invite late-night social activities and meals. Stick to a consistent wind-down routine. [1, 2, 3, 4, 5]

❄️ Winter Solstice Insomnia: "Light Starved"

Winter's lack of natural daylight leaves the brain's internal clock without clear signals. Your body may produce melatonin too early in the evening (making you drowsy early) or fail to start wake-up hormones on time. [1, 2]

• Seek Morning Light: Expose yourself to bright natural light as soon as you wake up. Even on overcast winter days, natural light helps the brain cut back on leftover melatonin and boosts mood-elevating serotonin. [1, 2]
• Use a Light Box: Consider using a 10,000-lux light therapy lamp for 20 - 30 minutes in the morning if you suffer from seasonal mood drops or severe circadian misalignment. [1, 2, 3]
• Warm the Environment: Use a humidifier if the winter heater dries out your sinuses, making breathing difficult at night. [1]

🌙 Year-Round Sleep Hygiene

Regardless of the season, foundational sleep habits can significantly ease insomnia: [1]

• The 15-Minute Rule: If you toss and turn for more than 15 minutes, get out of bed. Move to another dimly lit room and do a relaxing activity (like reading) until you feel sleepy, then return to bed. [1, 2]
• Diet and Hydration: Stop consuming large meals, heavy fluids, and alcohol at least 3 hours before bedtime. [1]
• Manage Electronics: Limit the use of blue light-emitting devices an hour before sleep, as blue light fools the brain into thinking it is daytime. [1]

Insomnia at the solstices is deeply tied to the extreme shifts in light and temperature.

Specific strategies can help realign your circadian rhythm for each season. [1]

☀️ Summer Solstice Insomnia: "Too Much Light" [1, 2]

In summer, the extra hours of evening light delay melatonin production, causing trouble falling asleep. Additionally, warmer bedroom temperatures prevent the natural drop in core body temperature needed for deep sleep. [1, 2]

• Block the Light: Wear a comfortable eye mask to bed and utilize blackout curtains to keep morning sun from triggering early awakenings.
• Cool Your Core: Maintain your bedroom at 60 °F - 67 °F [\(0.5.21\)]. Use breathable, moisture-wicking bedding like linen or bamboo.
• Avoid Evening Stimulation: The longer days invite late-night social activities and meals. Stick to a consistent wind-down routine. [1, 2, 3, 4, 5]

❄️ Winter Solstice Insomnia: "Light Starved"

Winter's lack of natural daylight leaves the brain's internal clock without clear signals. Your body may produce melatonin too early in the evening (making you drowsy early) or fail to start wake-up hormones on time. [1, 2]

• Seek Morning Light: Expose yourself to bright natural light as soon as you wake up. Even on overcast winter days, natural light helps the brain cut back on leftover melatonin and boosts mood-elevating serotonin. [1, 2]
• Use a Light Box: Consider using a 10,000-lux light therapy lamp for 20 - 30 minutes in the morning if you suffer from seasonal mood drops or severe circadian misalignment. [1, 2, 3]
• Warm the Environment: Use a humidifier if the winter heater dries out your sinuses, making breathing difficult at night. [1]

🌙 Year-Round Sleep Hygiene

Regardless of the season, foundational sleep habits can significantly ease insomnia: [1]

• The 15-Minute Rule: If you toss and turn for more than 15 minutes, get out of bed. Move to another dimly lit room and do a relaxing activity (like reading) until you feel sleepy, then return to bed. [1, 2]
• Diet and Hydration: Stop consuming large meals, heavy fluids, and alcohol at least 3 hours before bedtime. [1]
• Manage Electronics: Limit the use of blue light-emitting devices an hour before sleep, as blue light fools the brain into thinking it is daytime. [1]