Today is a Saturday, and like most Saturdays, I aim to complete a 10k run. However, I haven’t been able to stick to this goal consistently due to the heat, which makes running quite uncomfortable. To address this, I’ve adjusted my schedule and run early in the morning when the temperature is more relaxed. This change has allowed me to start doing 10k runs again recently.
My nephrologist recommended using a running app to track my progress, so I tried it. I completed my weekly 10k run this morning, but around the 8-kilometer mark, I lost focus and couldn’t remember how far I had run. Thankfully, I’m very familiar with my route, so I kept going until the app announced my distance. Hearing the app’s voice confirming that I had reached my goal was a relief.
I use a free app from Asics that provides updates at set intervals. I’ve configured it to announce my progress every minute, which helps me stay motivated and on track. My wife, however, finds frequent updates distracting and has her app set to announce every five minutes. It’s interesting how we each find different ways to stay focused during our runs.
I’m pleased to have completed another 10k run, although I felt exhausted afterward. I suspect that my body is adjusting after not running this distance regularly for a while. In 2023, I ran 10k thrice a week, so not keeping up that frequency has likely impacted my stamina. While I can still complete the distance, my pace has plateaued, and pushing myself to run faster during 10k runs has been challenging.
I’ve focused more on 5k runs weekly to improve my speed. Running shorter distances allows me to concentrate on increasing my pace without the fatigue of longer runs. This adjustment is a more manageable approach for now. In the future, I may need to revise my running schedule further, but for now, I’ll continue with this plan.
Getting back into the routine of regular 10k runs has been a rewarding experience, even if it is only once a week. I’m eager to see how my performance improves with consistent training. The journey back to my previous fitness level is challenging. Still, I’m confident that I’ll continue to make progress with perseverance and the right strategy.
Lately, the weather has been nothing short of erratic. We’ve oscillated between intense heat waves driven by hurricanes and sudden thunderstorms, keeping me on my toes. Typically, I check the weather app to gauge when rain might interrupt my week—this is crucial for planning things like lawn mowing, where timing is everything. More often than not, the rain is predicted well in advance, so I make it a point to regularly consult my weather app.
Just yesterday, while reviewing the forecast for today, I saw that rain was expected during my usual running time. This left me in a quandary, debating whether to brave the rain for my run or postpone it until tomorrow. The decision was challenging, as skipping a run disrupts my routine.
Despite the ominous forecast for this morning, fate seemed to have other plans, and the anticipated rain did not come to pass. Instead, I was met with an alternative challenge: running in the extreme humidity that characterizes Nashville’s summers. Humid weather here feels more oppressive than a straightforward downpour. It can make the air feel ten degrees hotter, and breathing becomes akin to inhaling steam vapor—much like what you’d experience near a humidifier in the vegetable aisle of a grocery store.
Following my run, the weather remained dry, yet the air was dense, almost pressing against my skin. Morning temperatures are more forgiving than the scorching heat of the afternoon. I’ve made this discovery recently, and it’s a primary reason I’ve shifted my runs to earlier in the day. My wife has also taken to morning runs, likely for the same reasons.
Navigating these unpredictable weather patterns has become a part of our daily routine. While the unpredictability can be frustrating, adapting our schedules and finding small victories in the timing of our activities—like avoiding the peak afternoon heat—adds a layer of satisfaction to our day.
It’s about making the best of what we’re dealt with, whether mowing the lawn in a brief dry spell or choosing the lesser evil of humidity over rain for a run. As we adjust and adapt, the weather remains an ever-present factor in our plans, a reminder of nature’s unpredictability.
I’ve discovered that portion control is the key to successful weight loss. Many recipes are designed for four servings, and for years, I found it convenient to make all four and split them over two days. However, having extra food around can be risky, especially during stressful times when I tend to consume more carbohydrates than I should. Even my husband, who practices mindful eating, sometimes overindulges, particularly in protein. Despite maintaining over 400 active minutes of exercise per week, my weight loss had plateaued for quite some time.
My husband used to be a skilled baker and a capable cook. Still, after his stroke, he lost some of his planning abilities—an essential skill in cooking, where you need to consider various factors like nutrition and the cooking process. About five years ago, he started cooking again for rehabilitation. I usually have him stick to simple dishes, as he sometimes forgets to turn off the stove or oven, which has been a concern for his safety.
We had specific goals for using Hello Fresh:
In recent years, my husband’s brain has shown remarkable improvement, partly due to his dedication to running. This progress made me consider how we could tackle multiple challenges simultaneously, leading to our decision to try a meal prep service like Hello Fresh. This service provides all the necessary ingredients, with meals prepared for at least two servings—perfect for a couple like us.
Learn portion control
Experience cooking relatively simple meals
Due to my husband’s dietary restrictions, we only planned to use the service for about six months to see if it would fit. The controlled portions helped us manage his food limitations, though we still had to be very cautious about sodium intake. My husband continued to follow his specific breakfast and snack routines. Monitoring protein, sodium, potassium, and phosphorus intake is crucial for those with compromised kidneys. I adjusted some of the Hello Fresh recipes, particularly by modifying the spice mixes and sauces, as they often contained too much sodium.
At first, I was concerned about how difficult it would be to adjust to smaller portions. Initially, I felt a slight hunger, but it subsided after a few days. I was amazed to learn what 800 calories of pasta looked like and how many calories I had consumed. By the end of the first month, our bodies had adapted to the correct portion sizes. Being very active, my husband needed to maintain weight, so we created renal-friendly snacks for him.
My biggest lesson was that it’s okay to feel overly hungry to control food intake. I still enjoy pasta and bread but focus on eating what I need. I aim for gradual weight loss, as rapid changes can harm cardiovascular health. I remind myself to take small, consistent steps toward my goals.
Recreating Hello Fresh Meals
Once we felt confident managing our food intake, we stopped using Hello Fresh. Now, I select a weekly menu of 4-5 recipes and create a grocery list tailored to those meals. During our time with Hello Fresh, I learned how to make my spice mixes, as many commercial options, like those for hamburger potatoes and Old Bay seasoning, contain too much salt for my husband. I was pleasantly surprised by how well my homemade versions turned out.
I now pack all the ingredients for each meal in a reusable bag, excluding the spice mixes or homemade sauces, and include the recipe. My husband still cooks from these prepared bags and has noticed only a slight difference from when we used Hello Fresh. His cooking skills have improved significantly, and he has had almost no accidents in the kitchen.
Minimizing Food Waste
One thing I’ve had to be mindful of is food waste. With just two people, buying large quantities of perishable items is not practical, as they often go unused. For fresh vegetables, I typically purchase only ingredients we need for the week unless it lasts longer, like cabbage or onions. To avoid waste, I’ve been creative, making soups, stir-fries, canning, and freezing as much as possible. I store extra food in air-freezer bags to extend its shelf life.
What I Learned From This Experience
Reflecting on my weight loss journey, I realized that portion control was the missing piece. I didn’t have to cut back on my food intake drastically; it was about eating the right amounts. I’m now within 10 pounds of my goal, a milestone that took a while to reach due to the earlier plateau.
In addition, I’ve learned valuable lessons about minimizing food waste. I research preservation techniques whenever we have leftovers; now, very little food goes to waste in our home.
We’ve also adapted many recipes to be more renal-friendly. I look forward to sharing how we do that in another post. Despite our dietary restrictions, this system has been effective for us, and I wanted to share our experience in hopes it might help others.
I’ve recently embarked on a journey to optimize my morning routine. As I fine-tuned the details, I found that my Friday schedule required additional adjustments to fit the new rhythm I aimed for.
Traditionally, my mornings were structured to allow me to weave in leisurely chores and exercise, maintaining a steady flow throughout the day. A key part of this was managing my laundry, a seemingly mundane task that, if not timed correctly, could disrupt my entire day. My old routine had me darting to the laundry room to transfer clothes from the washer to the dryer after the first load, a practice I meticulously timed to ensure it wouldn’t interrupt my other activities.
However, when I introduced a new element—running first thing in the morning—I encountered a logistical hiccup that threw off my well-planned schedule. The crux of the problem was my clothing. I prefer specific attire for my post-run activities. With my new running schedule, these clothes wouldn’t be ready unless I delayed my shower by an hour. But every hour postponed in the morning cascades into the rest of my day, pushing back all subsequent tasks and appointments.
To circumvent this issue, I initially thought of starting the first batch of laundry the night before, on Thursday. I planned to throw the laundry into the washer before bed and then transfer it to the dryer right before I laced up my running shoes in the morning. This would ideally have my preferred clothes fresh and ready by the time I was done with my shower.
However, when I discussed this plan with my wife, she raised a valid concern about leaving wet laundry overnight. She pointed out that this could lead to mildew growth, which isn’t just unsanitary—it could ruin the fabric of my preferred running gear. After considering her feedback, we brainstormed alternative solutions, and she suggested a slight tweak to the plan.
Her proposal was that she could handle the first batch of laundry when she went out for her own run. This timing would allow the clothes to wash while she ran, and they’d be ready for the dryer just as she returned. I could then take over, putting the freshly washed clothes into the dryer before starting my run. This would ensure everything was ready on time without any delays or risk of bacterial buildup.
We decided to test this new approach the following week. If it proved effective, it would solve the morning logistics problem without compromising the cleanliness or integrity of our clothing. This trial period would also allow us to see if further tweaks were necessary or if we had finally crafted the perfect morning schedule to accommodate our active lifestyles.
In essence, the challenge of balancing a new running routine with laundry might seem trivial, but it reflects how even small changes require thoughtful adjustment in our daily lives.
I’ve meticulously monitored my water intake to ensure my kidneys function more efficiently. I’ve integrated this routine into my daily schedule using my smartphone, as waiting until I feel thirsty usually indicates that I’m already too dehydrated.
Occasionally, my busy schedule leads me to miss these drinking reminders. Just last night, I was behind on my water quota, necessitating a late-evening rush to meet my goals. The result was less than ideal, as I had to wake up several times throughout the night to use the bathroom.
On one hand, it’s reassuring to know that my kidneys are functioning well enough to produce urine actively. I take some comfort in achieving my hydration goals, yet the disruption to my sleep is a trade-off I’m keen to avoid. It would be beneficial to complete my water intake earlier in the evening to minimize nighttime interruptions.
Managing my daily essentials—eating, drinking, exercising, working, and sleeping—sometimes feels overwhelming. Each element is crucial to my health, and maintaining a disciplined schedule seems to be the key to staying on track.
By closely monitoring my progress throughout the day, I aim to consistently meet or exceed my modest goal of 2 liters of water well before it’s time to wind down for bed. This proactive approach helps me stay hydrated and enhances my overall well-being by allowing for uninterrupted rest.
My wife has been delightfully busy in the kitchen, transforming summer fruits like strawberries, blueberries, and peaches into delicious homemade jams. Since we’re not big bread eaters, these vibrant concoctions find their way into our pastries instead.
We indulged in flaky pastry puffs filled with these homemade jams just last night. We had three different types of jams and, correspondingly, three varieties of pastry puffs. My wife prepares the jams without using pectin or excessive sugar, opting instead to blend fruits that are naturally higher in pectin or sugar. The result? Our Jams are significantly less sweet than those you find in grocery stores. Among them, the peach jam is my personal favorite. Something about the love and care she puts into making them makes every bite memorable.
Traditionally, I would reach for protein bars when I felt peckish, especially since gaining muscle mass has challenged me. My kidney condition limits my animal protein consumption, so my snacks are derived from plant-based proteins. However, recent lab results prompted me to reduce my snack intake, which has sometimes left me feeling hungry.
Managing my snacks can be tricky as I need to adhere to a renal diet to preserve my kidney health for as long as possible. Staying active sometimes makes it difficult to maintain my weight. I’ve considered discussing this with my wife; I’m confident she’ll have some creative solutions to help manage these dietary challenges.
This morning, before my run, I had one of the pastry puffs we made the night before. It provided enough energy to stave off hunger throughout my exercise, making the run much more enjoyable and holding me over until breakfast. It was such a positive experience that I’m considering making this a regular part of my routine. To prepare for the week ahead, I plan on baking a batch of blueberry muffins this afternoon.
Each step in adapting our eating habits has been an adventure. My wife’s culinary skills add flavor to our meals and bring a dash of sweetness to our health-focused lifestyle. It’s a delicate balance that enriches our days and keeps us looking forward to every meal.
As part of the 100 Banned Books Project, I recently explored the first ten volumes of “The Walking Dead” graphic novel series—a new territory for me, given my limited exposure to graphic novels despite growing up where manga is ubiquitous. Opting to read a horror series was a leap out of my comfort zone, especially since I hadn’t watched the TV adaptation. My reactions and insights are entirely based on the impactful storytelling from 10 volumes of the graphic novels I’ve read. I encountered within these pages—yes, they were pretty intense and, at times, frightening.
Overall, “The Walking Dead” adheres to the classic science fiction narrative arc: a catastrophic disaster strikes, a leader or hero rises, and a tyrant emerges, further complicating the survivors’ quest for a resolution.
Since I’ve read only the first ten volumes, I could not see whether Rick or anyone else reached a clear resolution to the zombie apocalypse that was ever delineated. They did not even know why they were turning into zombies.
The first ten volumes’ underlying themes of leadership, community, and symbolism struck a deeper chord with me. These themes propel the plot and mirror the vast spectrum of human experiences and historical challenges.
In this blog post, I will delve into these themes, examining how they unfold in the harsh yet enlightening world of “The Walking Dead” and sharing my reflections on their broader implications on our understanding of society and survival.
Leadership in The Walking Dead
The concept of leadership in The Walking Dead graphic novels is dynamic and evolving. It initially mirrors the intense, life-and-death decisions often seen in military settings rather than those typical of a business environment.
Early in the series, leadership is embodied by law enforcement figures like Shane and Rick. However, as the story progresses, this leadership structure evolves into a co-leadership model, adding depth and intrigue to the narrative.
They eventually encounter different leadership styles, exemplified by the governor of Woodbury, who lacks moral integrity despite his effectiveness against zombies. His actions precipitate his downfall, leading to his death at the hands of one of his people after he kills Lori and her daughter, Judith.
This part of the story emphasizes that effective leadership involves more than quick decision-making for survival; it necessitates a moral compass and the capacity to inspire and uphold trust among people. In light of this, Emperor Nero is not celebrated as a hero who rescued people in the disaster; instead, he is remembered as one of the harsh leaders. This graphic novel illustrates the intricate nature of leading in a post-apocalyptic world.
The Necessity of Community
Growing up in a country frequently affected by natural disasters such as typhoons and earthquakes, I learned early on the importance of a strong community during crises. Reading “The Walking Dead” further deepened my understanding, as the characters’ survival often depends on their ability to unite and support each other.
The graphic novels show small communities, like the one formed by Rick and Lori, where everyone relies on mutual aid to get by. They highlight how, in dire need, the best assistance often arises from small, cohesive groups. Then, even a well-prepared individual will need help in the long run. For instance, Hershel Greene, who initially survives with just his family on their farm, is ultimately compelled to join the larger community after a tragic encounter with the zombies he harbored, killing his sons.
This theme reminded me of the community dynamics in N.K. Jemisin’s “Broken Earth” series. Although the plots differ, both stories reflect how communities react under stress differently—some by raiding or exploiting others and some by endeavoring to help those in distress.
Communities that uphold solid moral values tend to endure and thrive across generations. Disaster experiences profoundly affect our collective psyche, shaping how we respond to future calamities and enhancing our preparedness for them. On the flip side, self-centered actions can lead to isolation, especially when solidarity is vital in subsequent generations.
Humanity’s inherent inclination to support each other is evident in real-world responses to disasters, such as the international aid sent to Japan following severe earthquakes or the widespread assistance provided to Nashville after a major tornado in 2020 disrupted power for half a million households for an extended period. These acts of solidarity help communities recover and reinforce the essential human bond that emerges strong in the face of adversity.
Symbolism of Zombies and Survivors
In “The Walking Dead,” zombies symbolize the ubiquitous fears and disasters humanity faces. At the same time, the survivors represent those who overcome these challenges.
This motif resonates with ancient beliefs in many cultures, where disasters were often attributed to supernatural forces. In Japan, for instance, natural calamities were sometimes thought to result from angered mystical entities. Ancient Greeks and Romans believed that gods often brought disasters as punishment.
The survivors in the graphic novels, much like communities facing real-world disasters, embody resilience and hope—a testament to human endurance and solidarity across different eras and cultures.
Conclusion
Every story, no matter its genre or setting, holds valuable lessons if we approach it with the right mindset. “The Walking Dead” is more than just a series about surviving a zombie apocalypse; it offers a profound exploration of leadership and community that is highly relevant to our real-world experiences. By depicting a post-apocalyptic world where the stakes are life and death, the series not only tests the resilience of the human spirit but also simulates disaster scenarios that push us to consider our responses to extreme adversity.
The graphic novels have prompted me to reflect on the qualities that define authentic leadership and the importance of community during crises. They underscore the idea that in times of dire need, the strength of our communal bonds can make the difference between survival and collapse.
As someone coming from Japan—a country awaiting a significant overdue earthquake—these stories oddly provide a sense of hope. They remind me that resilience, deeply ingrained in our
consciousness, can help us navigate and potentially overcome even the most catastrophic events. “The Walking Dead” reassures us that despite the horrors we might face, our capacity for cooperation and leadership can lead us through the darkest times.
I generally refrain from writing on Sundays because I skipped documenting my journal post-10k run yesterday. The fatigue was overwhelming, rendering me unable to muster the creativity needed for writing. My kidney issues exacerbate this exhaustion, making me feel unusually drained. The guilt from yesterday’s inactivity still lingers. Hence, today’s journal entry attempts to compensate for that brief lapse.
Yesterday marked a deviation from summer’s relentless heat, and I felt a surge of happiness completing my 10k run amidst slightly cooler conditions. I’ve been tweaking my routine recently, having observed that running early in the morning can be beneficial during the hot months.
Adjusting my schedule, however, tends to disrupt my biological rhythm. I’ve started my days earlier than usual, hitting the pavement right after waking up. Although my body still resists this new timetable, I’m optimistic it will adapt.
Reflecting on my post-run exhaustion, it might be due to not running such a distance in a while; my body was probably caught off guard. I can’t shake off the feeling that I used yesterday’s achievement as an excuse to neglect my other responsibilities.
On a brighter note, today involves some baking. We bought puff pastry sheets yesterday and plan to create small pockets filled with various jams my wife has prepared. We’ve made these before with decent success and decided it’s worth doing again.
Our culinary agenda today also includes making pizza. It makes sense to let the puff pastry sheets warm to room temperature now so I can assemble and bake them simultaneously with the pizza, minimizing the time our oven warms the kitchen.
I plan to save some of these pastries for snacking while mowing the lawn next week. While it’s important to acknowledge and celebrate the completion of a challenging task, I must ensure it doesn’t sideline my other projects.
I’ve been experimenting quite a bit with my daily schedule. One significant change I made was to start running earlier in the morning. The main reason for this shift was the rising temperatures during the day. A summer day in Nashville can be near 100F (38C). Can you imagine how terrible that would be? By running first thing after waking up, I could enjoy the cooler morning air, making my runs much more pleasant. My running pace has been improving since the schedule adjustment.
However, this change brought a new challenge: when to have breakfast. When I finished my run and returned home in the morning, the temperature was already climbing, but it was still bearable. However, my hunger was almost unbearable. Ideally, I prefer to run after breakfast, but I find exercising on a full stomach uncomfortable.
Balancing my physical activities and eating schedule has always been tricky. I exercise regularly and do a lot of weekly physical yard work. My workouts help build muscle, which in turn burns more calories. Consequently, I wake up ravenous most mornings.
Every decision, no matter how small, has its pros and cons. I feel the consequences a lot more, especially regarding my physical condition. Even the timing of my meals can significantly impact how I feel and perform throughout the day. Therefore, adjusting my eating schedule has become a trial-and-error process. I’m confident that I’ll eventually find the right balance.
My wife has her own routine and preferences, particularly when it comes to eating. She dislikes eating late and avoids any food after 7 p.m. Most evenings, she spends her last two hours reading or planning for the next day. Since her activity level is much lower at night, she worries that going to bed with a full stomach will make her feel uncomfortable in the morning.
There is another adjustment I need to make – it’s time to prepare our supper. Previously, when I ran later in the day, I prepared our supper after my run. But with my new schedule, starting to cook after my run would feel more like lunch than dinner. This shift has left me disoriented, and I need to rearrange our daily routine to prepare supper at a suitable time.
Despite these challenges, I view my life as a continuous learning experience. No matter how minor, each change teaches me something new about myself and how to better manage my time and activities. I’m constantly learning how to adapt and find balance, and I know I’ll eventually get it right.
I recently received the second set of results from my latest kidney function tests, and it turns out that the previous decline in my kidney function was likely due to dehydration. This revelation came after days of insufficient water intake before the tests. My doctor had already suspected as much during my last visit, as there were no indicators of kidney failure in my health logs.
Monitoring key biometrics is essential for monitoring my kidney health. In 2015, we were still using a blood pressure machine. We were told to take my blood pressure several times a day. With my left hand not moving well from stroke, I switched to using a smartwatch to track various metrics such as blood pressure, heart rate, sleep patterns, and daily steps. I also keep tabs on my weight and body composition. Although the readings for body composition are estimates, they are still helpful in monitoring my overall health.
Speaking of which, our weight machine can calculate the percentage of water in my body, so I should also pay attention to the log and ensure that I am not dehydrated in the future.
Getting bad lab results was sucked, but this experience underscored the critical importance of hydration, particularly during warmer weather. Since then, I’ve made a concerted effort to increase my water consumption.
The positive impact of staying well-hydrated was evident in my most recent lab results, which relieved my wife immensely. She had been quite concerned about the potential deterioration of my kidney health. Her relief was palpable, and it even sparked a discussion about making dietary adjustments. She’s considering incorporating more plant-based proteins into our meals a few times a week, a change aimed at supporting my kidney health.
The good news is that my kidneys are still functioning all right. The key takeaway for me is the importance of maintaining proper hydration. I’ve set a personal goal to ensure I consume at least two liters of water daily, not counting other beverages. This commitment to hydration is not just about improving my kidney function—it’s about enhancing my overall health and well-being.
Staying vigilant about hydration and closely monitoring my health metrics has been instrumental in managing my kidney health. It’s a reminder of how interconnected our body systems are and how lifestyle choices can significantly influence our health outcomes. Moving forward, I’ll continue to track my biometrics and adjust my habits as needed to support my kidney function and overall health.
