SCORES & OUTDOORS: A week with the dolphins

Roland D. Halleeby Roland D. Hallee

I will start this column by saying I know we don’t have any of these around here, but on a recent vacation to the Outer Banks, of North Carolina, I saw several of them.

A group of us rented a house on the beach in Nags Head, North Carolina, for a week of relaxation. Every morning, it became ritual to awake before sunrise, walk out to a gazebo near the beach and watch the rising sun. To our surprise, and delight, we experienced an unexpected daily show by dolphins, in the distance.

Now, let’s make this clear as we delve into the world of this intelligent creature. Dolphins are not fish, they are mammals.

A dolphin is an aquatic mammal. There are 40 extant species named as dolphins.

Though not quite as flexible as seals, some dolphins can briefly travel at speeds of 18 mph or leap about 30 ft. Dolphins use their conical teeth to capture fast-moving prey. They have well-developed hearing which is adapted for both air and water. It is so well developed that some can survive even if they are blind. Some species are well adapted for diving to great depths. They have a layer of fat, or blubber, under the skin to keep warm in the cold water.

Dolphins are widespread. Most species prefer the warm waters of the tropic zones, but some, such as the right whale dolphin, prefer colder climates. Dolphins feed largely on fish and squid, but a few, such as the orca, feed on large mammals such as seals. Male dolphins typically mate with multiple females every year, but females only mate every two to three years. Calves are typically born in the spring and summer months and females bear all the responsibility for raising them. Dolphins produce a variety of vocalizations, usually in the form of clicks and whistles.

A dolphin ear has specific adaptations to the marine environment. In humans, the middle ear works as an impedance equalizer between the outside air’s low impedance and the cochlear fluid’s high impedance. In dolphins, and other marine mammals, there is no great difference between the outer and inner environments. Instead of sound passing through the outer ear to the middle ear, dolphins receive sound through the throat, from which it passes through a low-impedance fat-filled cavity to the inner ear.

A dolphin eye is relatively small for its size, yet they do retain a good degree of eyesight. As well as this, the eyes of a dolphin are placed on the sides of its head, so their vision consists of two fields, rather than a binocular view like humans have. When dolphins surface, their lens and cornea correct the nearsightedness that results from the water’s refraction of light.

The olfactory lobes and nerve are absent in dolphins, suggesting they have no sense of smell.

Dolphins are not thought to have a good sense of taste, as their taste buds are atrophied or missing altogether. Some have preferences for different kinds of fish, indicating some ability to taste.

Brain size was previously considered a major indicator of the intelligence of an animal. Since most of the brain is used for maintaining bodily functions, greater ratios of brain to body mass may increase the amount of brain mass available for more complex cognitive tasks.

Self-awareness is seen, by some, to be a sign of highly developed, abstract thinking. Self-awareness, though not well-defined scientifically, is believed to be the precursor to more advanced processes like meta-cognitive reasoning (thinking about thinking) that are typical of humans. Research in this field has suggested that dolphins possess self-awareness. The most widely used test for self-awareness in animals is the mirror test in which a mirror is introduced to an animal, and the animal is then marked with a temporary dye. If the animal then goes to the mirror in order to view the mark, it has exhibited strong evidence of self-awareness.

Dolphins are highly social animals, often living in pods of up to a dozen individuals, though pod sizes and structures vary greatly between species and locations. What we saw everyday was a pod of about a dozen dolphins.

Dolphins communicate using a variety of clicks, whistle-like sounds and other vocalizations. Dolphins also use nonverbal communication by means of touch and posturing.

Dolphins also display culture, something long believed to be unique to humans (and possibly other primate species). In May 2005, a discovery in Australia found Indo-Pacific bottlenose dolphins teaching their young to use tools.

Dolphins engage in acts of aggression towards each other. The older a male dolphin is, the more likely his body is to be covered with bite scars. Male dolphins can get into disputes over companions and females. Acts of aggression can become so intense that targeted dolphins sometimes go into exile after losing a fight.

Reports of cooperative human-dolphin fishing date back to the ancient Roman author and natural philosopher Pliny the Elder. Dolphins drive fish towards fishermen waiting along the shore and signal the men to cast their nets. The dolphins’ reward is the fish that escape the nets.

Dolphins have few marine enemies. Some species or specific populations have none, making them apex predators. For most of the smaller species of dolphins, only a few of the larger sharks, such as the bull shark, dusky shark, tiger shark and great white shark, are a potential risk, especially for calves. Some dolphin species are at risk of extinction, especially some river dolphin species such as the Amazon river dolphin, and the Ganges and Yangtze river dolphin, which are critically or seriously endangered. A 2006 survey found no individuals of the Yangtze river dolphin. The species now appears to be functionally extinct.

Pesticides, heavy metals, plastics, and other industrial and agricultural pollutants that do not disintegrate rapidly in the environment concentrate in predators such as dolphins. Injuries or deaths due to collisions with boats, especially their propellers, are also common.

In Greek myths, dolphins were seen invariably as helpers of mankind. Dolphins also seem to have been important to the Minoans, judging by artistic evidence from the ruined palace at Knossos. During the 2009 excavations of a major Mycenaean city at Iklaina, a striking fragment of a wall-paintings came to light, depicting a ship with three human figures and dolphins. Dolphins are common in Greek mythology, and many coins from ancient Greece have been found which feature a man, a boy or a deity riding on the back of a dolphin.

Although dolphins generally interact well with humans, some attacks have occurred, most of them resulting in small injuries. Fatal attacks from other species are less common, but there is a registered occurrence off the coast of Brazil in 1994, when a man died after being attacked by a bottlenose dolphin named Tião. Tião had suffered harassment by human visitors, including attempts to stick ice cream sticks down her blowhole.

A number of militaries have employed dolphins for various purposes from finding mines to rescuing lost or trapped humans. The military use of dolphins drew scrutiny during the Vietnam War, when rumors circulated that the United States Navy was training dolphins to kill Vietnamese divers. The United States Navy denies that at any point dolphins were trained for combat. Dolphins are still being trained by the United States Navy for other tasks as part of the U.S. Navy Marine Mammal Program. The Russian military is believed to have closed its marine mammal program in the early 1990s. In 2000 the press reported that dolphins trained to kill by the Soviet Navy had been sold to Iran.

In some parts of the world, such as Taiji, Japan and the Faroe Islands, dolphins are traditionally considered as food, and are killed in harpoon or drive hunts. Dolphin meat is consumed in a small number of countries worldwide, which include Japan and Peru (where it is referred to as chancho marino, or “sea pork”). While Japan may be the best-known and most controversial example, only a very small minority of the population has ever sampled it.

Dolphin meat is dense and such a dark shade of red as to appear black. There have been human health concerns associated with the consumption of dolphin meat in Japan after tests showed that dolphin meat contained high levels of mercury.

That’s what dolphins are all about in a nutshell. There is much more science and data gathered regarding those sea mammals.

Roland’s trivia question of the week:

The Boston Celtics and Philadelphia 76ers have met 109 times in the playoffs, which team has won the most games?

Answer
The Celtics are 62-47 against Philadelphia in the playoffs. However, they are 15-43 when playing in Boston.

I’M JUST CURIOUS: Passing on some of Joey’s wisdom

by Debbie Walker

I know I have mentioned Joey Green in past columns. I have to mention him again. He has some of the best material on the market for home remedies for cleaning, for health and other user-friendly household needs.

This week I received his latest email about his books. To name a few, he has Pet Cures; Health Remedies; Clean it, Fix it, Eat It (I love this one!), Cleaning Magic and there are many more. If you like this stuff like I do you will be happy for hours while you scan the material. Then, of course, we have to share the things we learned with someone else (like I did) and I share with you.

In my e-mail this time Joey lists different uses for Bounce dryer sheets and I would like to share with you:

1. Repel mosquitoes: Tie a sheet through your belt loop, hanging from a hat, and feel free to use more than one.

2. Freshen air in your car: Tuck one in the visor or under the seat or maybe in your glove compartment.

3. Static electricity: wipe your television screen with a used sheet of Bounce to keep static cling out of business on your TV.

4. Remove hairspray: Do you get hairspray on mirrors, walls, or floors? Dampen a sheet of Bounce with water and wipe clean.

5. Stop thread from tangling: Not many folks use a needle and thread anymore but if you do try putting your threaded needle through a sheet of Bounce. Eliminates static cling.

6. Eliminate static from pantyhose: If you still wear pantyhose and don’t want clothes to cling, rub a damp used sheet of Bounce over the hose.

7. Prevent a sleeping bag from getting musty: When you roll it up for storage slip a dryer sheet inside.

8. Dust a Car Dashboard: A used dryer sheet will help repel dust from the dashboard.

9. Prevent Loss of Dirt: If you have a plant in a pot and see your dirt is coming out with the water, repot and put a used dryer sheet in the bottom. That will fix it.

10. Remove Pet Hair from Furniture: With a used dryer sheet wipe the area affected. The hairs are attracted, works like a magnet.

11. Prevent Musty Suitcase: If you don’t travel often, when you are ready to use luggage, it smells musty. Prevent that by leaving a Bounce sheet in it before storing.

12. Keep Cats Away from Christmas Tree: At night or whenever you leave the house during the day, put down Bounce around the tree and pick them up in morning. Bounce has an Oleander fragrance that cats don’t like.

13. Remove Chewing gum from your dryer: I have never had this problem yet… but you dampen a used Bounce sheet and wipe off the gum. Hope it works.

14. Prevent Dusty Lampshades: Rub a sheet of Bounce on the shade. It removes static electricity that attracts the dust.

15. Clean Baked-on Food from a Cooking Pan: I have used this one and it does work! Put Bounce in the pan with water and let sit overnight and then sponge clean. (also works for removing dead bugs from the front of your car).

Okay well, that’s all I have room for tonight. I’m just curious what tips you will use. Look Joey Green up on your internet for more of his ideas. Contact me at DebbieWalker@townline.org with any comments or questions. Have a great week! And thank you Joey!

REVIEW POTPOURRI: William Howard Taft

William Howard Taft

Peter Catesby Peter Cates

William Howard Taft

The 27th former President William Howard Taft (1857-1930) had what might be considered the closest friendship possible with his predecessor Theodore Roosevelt. They more than frequently visited with each other, advised each other, encouraged each other, even rebuked each other.

Under Roosevelt, Taft served as Governor/General of the newly-annexed Philippines and, in a strange twist of fate, as Secretary of War at the same time; TR had so much faith in Taft that he used him as his personal roving ambassador at large (no pun intended with Taft’s well known obesity of over 300 pounds) and as a diplomatic mediator in setting up peace talks between the Russians and Japanese during their 1905 War.

When the 1908 Republican Convention occurred, Roosevelt, due to his own popularity with the voters, pretty much had control of its delegates, got his friend easily nominated as the front runner and a Republican president another four years in the White House, an achievement not to be achieved again until the Reagan/Bush years of 1980-1992.

An interesting anecdote in Christine Sadler’s 1963 book America’s First Ladies tells of a vicious blizzard of an ice storm that “tied up transportation all along the Atlantic coast, left thousands of inaugural visitors stranded on trains and roads leading into Washington, and temporarily halted the sending of telegrams. President Roosevelt said the storm was aimed at him and would abate when he got out of town, but Taft replied, ‘You’re wrong; it’s my storm. I always said it would be a cold day when I got to be president of the United States. ‘ ”

At the actual inauguration ceremony, Taft’s youngest son Charles brought along a copy of Robert Louis Stevenson’s Treasure Island in case he was bored by his father’s speech; it proved to be a very interesting speech which 11-year-old Charles enjoyed immensely. The boy never even cracked his book and his father considered the boy’s attention a personal compliment.

Taft himself had always set his ambition on being Chief Justice of the United States Supreme Court but his wife Helen (1861-1943) pushed him into politics and he lacked the will to resist her.

However, once in the White House, Taft, while still believing in Roosevelt’s policies, steered a more cautious middle ground between the traditional Republicans who detested Roosevelt’s aggressive “bull in a china shop” progressivism and the progressive Republicans who wished to continue where Roosevelt left off.

He also basically disliked the job, didn’t try very hard to achieve much and had an ultra-cautious Vice-President James Sherman (1855-1912) who made Taft seem like a radical progressive.

Meanwhile, the First Lady suffered a physical collapse and some paralysis of her facial muscles which left her an invalid most of the first year (She did eventually recover much of her health and lived to see oldest son Robert elected to the U.S. Senate in 1939.).

As mentioned in an earlier column, Taft lost in the three-way race of 1912 in which Roosevelt’s Bull Moose candidacy split the Republican vote and was quite happy to turn the White House over to Woodrow Wilson.

Finally in 1921, President Warren G. Harding (1865-1923) appointed Taft to his dream job as Chief Justice of the Supreme Court where he would do fine work, would swear in both Calvin Coolidge and Herbert Hoover as president in 1925 and 1929, respectively, and would retire in February 1930, one month before his death from a heart ailment at the age of 72.

FOR YOUR HEALTH: Dealing with springtime allergies in Maine

As the winter snow melts and the sun starts to shine, people in the Northeast United States look forward to the arrival of spring. However, for many, springtime also brings along the onset of seasonal allergies. This is especially true in Maine, where the blooming of flowers and trees can cause a range of allergic reactions.

According to the Asthma and Allergy Foundation of America, Maine ranks as the 26th most challenging state to live in for people with allergies. Common allergens in Maine during the spring season include pollen from trees like oak, birch, and maple, as well as grass pollen.

The symptoms of spring allergies can vary from person to person but can include sneezing, runny or stuffy nose, itchy or watery eyes, and even skin rashes. These symptoms can be particularly bothersome for people who suffer from asthma, as allergies can exacerbate their breathing difficulties.

Fortunately, there are several remedies and precautions that people can take to minimize the impact of spring allergies. One of the most effective ways to prevent allergies is to avoid exposure to allergens. This can be achieved by staying indoors during peak pollen hours, which are typically in the morning and early evening. It’s also a good idea to keep windows closed and to use an air purifier to filter out pollen and other allergens.

For people who do venture outside during allergy season, wearing a mask can help reduce pollen exposure. Additionally, washing clothes and hair after being outside can also help reduce the amount of pollen that accumulates on the body.

Another effective way to manage allergies is through the use of over-the-counter medications. Antihistamines can help alleviate symptoms such as sneezing, runny nose, and itchy eyes. Decongestants can help reduce nasal congestion, and nasal corticosteroids can help reduce inflammation in the nasal passages.

In some cases, allergy shots may be recommended by a doctor. These shots contain a small amount of the allergen, which is gradually increased over time, helping the body build up immunity to the allergen.

It’s also important for people with allergies to maintain good overall health, as allergies can weaken the immune system. This includes eating a healthy diet, getting regular exercise, and getting enough sleep.

In summary, spring allergies can be a significant challenge for many people in Maine, but there are several effective ways to manage symptoms and minimize the impact of allergens. These include avoiding exposure to allergens, wearing a mask, using medications, and maintaining good overall health. By taking these steps, people can enjoy the beauty of spring without being bogged down by allergies.

THE BEST VIEW: Button, Button

by Norma Best-Boucher

Let me see now. Press the silver button on the little black key box, and the key pops out. Press the silver button again, and the key slides back in.

I smile…quite pleased with myself.

Every new rental car presents new challenges.

Checklist—Lights? Wipers? Defroster? Radio? Flashers? (Oh, my God, how do I shut off the flashers?) Horn? (Cohabitating with the airbag) Ignition?…Ignition?

Ah, there’s the rub–the ignition. I look everywhere. I feel everywhere. This is ridiculous. I learn how to release the key from the little black key box, and now there is no place to put the key.

Finally, I accept defeat. I am not wasting my entire vacation looking for the elusive keyhole.

“Excuse me, Sir,” I say to the rental car attendant. “This is kind of silly, but would you please help me find the ignition for the key to start the car?”

He walks over to my vehicle. “You don’t use a key,” he tells me.

I stare at the man. I stare at the car. Then I parrot disbelievingly what he has just told me, “I don’t use a key to start the car.”

“That’s right, Ma’am. You just put your foot on the brake and press that button there–the one that says ENGINE START/STOP.”

He’s kidding me, right? This is a joke. This has to be a joke. Okay, I’ll play along. I put my foot on the brake and press the newest button in my life. The car starts.

“Have a great day, Ma’am, the attendant tells me.

“Thank you, Sir,” I say aloud. To myself I whisper, “Easy for you to say.”

I am not totally unaware of the magic starter button. In the 1950s, my father had a silver starter button added to his 1948 Studebaker for my cousin to learn to drive. Other youths who had learned to drive on that car had been tall enough to reach and press hard on the pedal to start the car. My cousin Ann, however, was only 5′ 2″ inches tall and couldn’t press hard enough on the pedal, so my father came home one day with that miracle of wonders, the silver starter button.

I was duly impressed.

My father taught everyone in our family how to drive. I was always the only passenger. I sat quietly in the back seat while they drove me daily for the three-mile-long ride up the front way from Waterville to Fairfield and then home again the three-mile-long ride the back way from Fairfield to Waterville.

When I was older, I rode my bicycle in the summers the back way round trip to see my great aunt Hattie who lived in a small apartment on Main Street in Fairfield. The car rides were special, though. Sometimes we stopped at the Fairfield Creamery for a 10-cent ice cream cone in my still favorite flavor to this day, black raspberry.

As an adult I now realize that taking me for those driving rides was to prepare me for driving. Although I was still young, I was the next and last in line to learn to drive. Even with these rides, it would take a high school drivers education class, a private driving teacher for parallel parking, my cousin Ann’s practice driving with me, and my father’s 1958 automatic transmission Oldsmobile with tail fins to get that license on my first try. No silver starter button required.

My father sold that Oldsmobile to help pay for my first semester at college. He never owned another car.

During my college years I drove only sporadically, but then my husband and I bought our first and my all-time favorite car, a tan 1969 Volkswagen Beetle.

Skip ahead to the present. I have reached my destination—Waterville, two weeks’ vacation, and many drives along the front and back roads to Fairfield.

Checklist—Just me, a black raspberry ice cream cone, and my very own new ENGINE START/STOP button.

Once again, I am duly impressed.

I smile…quite pleased with myself.

CRITTER CHATTER: Words of wisdom

An owlet at the Duck Pond Rehab Center. (photo from the Duck Pond Wildlife Archives.)

by Jayne Winters

Even though most of us still have some patches of snow in our yards, it won’t be long before it melts and we have more constant warmer temperatures of spring. For wildlife rehabbers, spring brings an increase in phone calls from well-intentioned folks who are worried about young animals that appear to have been abandoned by their mothers. I didn’t even need to ask Don Cote, at the Duck Pond Wildlife Center, what our column this month would be about. It may seem like “old news” to repeat this reminder every year, but sharing an article written by Carleen Cote about whether to rescue or not is advice that still holds true today:

“With the return of warmer, sunny days, our feathered friends are returning from their southern hiatus and the native wildlife are beginning to move around. This is an appropriate time for a reminder about whether or not young wildlife that appear to need rescuing really do need human intervention.
White-tail fawns probably are being rescued when they should have been left where they were found. A very young fawn will not move until given a signal from its mother. The doe does not remain with her fawn at all times; she leaves to feed herself and may not return to the fawn for several hours. A young fawn also has no odor, so if it is found by a dog, coyote or other potential predator, it’s only by accident, not from a scent.

If, when out walking in the fields and woods, you should spot a fawn, do not immediately assume that it needs to be rescued. Mark the spot where the fawn was spotted and leave. Return after a few hours or the next day. If the fawn is in the exact same spot, then it is probably safe to assume that something has happened to the doe. Contact a game warden or wildlife rehabber and follow the advice given.

If you find a young bird on the ground and no nest can be found, make a substitute nest from a berry box or basket; be sure there are holes for drainage and hang it in a tree close to the spot where the bird was found. The adults will respond to the feeding calls of their youngsters.

If cats are prowling or stalking any birds, especially when there may be young birds in a nest that cannot survive without being fed, the cat should be confined rather than removing the birds. Fledglings – young birds that are feathered and out of the nest ­ – need time to master the art of flying. Though they may spend time on the ground, this is not necessarily an indication they need human intervention. Observe whether there are adult birds flying around as they could be the parents, either bringing food to the young or coaxing them to take their first flight.

There are times when rescue is necessary such as when an adult female has died, but her young survive, or when young animals have been observed for some time, but no adult arrives to care for them and lead them to safety. If you do rescue wildlife, as cute as they may seem, bring them to someone who has the necessary permits and knowledge to give them a greater chance of survival. If you are in doubt about the need to rescue any bird or animal, or have any questions about the little critters we all enjoy and for which we are concerned, please call. We’re happy to answer any questions or advise you as to where you might get an answer.”

Although Don, Jane, and Debbie are gearing up for the hectic weeks ahead, they will still transfer some rescues to other rehabbers who are helping to keep critter care at Duck Pond manageable. Please check the following web sites to see if there is a rehabber near you: https://www.mainevetmed.org/wildlife-rehabilitation or https://www.maine.gov/ifw/fish-wildlife/wildlife/living-with-wildlife/orphaned-injured-wildlife/index.html – Donald Cote operates Duck Pond Wildlife Care Center on Rte. 3 in Vassalboro. It is a non-profit state permitted rehab facility which is supported by his own resources and outside donations. Mailing address: 1787 North Belfast Ave., Vassalboro ME 04989 TEL: (207) 445-4326. Please note the previous e-mail address is no longer monitored.

SCORES & OUTDOORS: Brook trout the best tasting fish

brook trout

Roland D. Halleeby Roland D. Hallee

The weather has warmed, the snow is melting and the streams are bustling with activity as the spring runoff is in full swing.

On a recent trip to Vermont, my wife and I saw many streams along the route swelling their banks and looking primed for brook trout fishing.

I have been on many a brook trout fishing trip, mostly to Nesowadnehunk Lake in northern Maine where the lake is exclusively brook trout – fly fishing only.

The meat of the brook trout, in my humble opinion, is the best tasting and sweetest of all the fish species, including salmon, probably because they are of the same family of Salmonidae. We have consumed many a brook trout by simply cooking them straight over a wood fired, outside fireplace, with no seasoning whatsoever.

The Eastern Brook Trout, Salvelinus fontinalis, varies in size depending on water temperature, productivity and food sources. Brook trout sizes will range from 7-1/2 to 17-1/2 inches in different lakes and streams. The stream brook trout is slower growing and usually much smaller than their lake relatives.

The brook trout is also known in other parts of its range as speckled trout, squaretail, mud trout and brook charr.

The brook trout has a dark green to brown color, with a distinctive marbled pattern of lighter shades across the flanks and back, and extending at least to the dorsal fin, and often to the tail. A distinctive sprinkling of red dots, surrounded by blue halos, occurs along the flanks. The belly and lower fins are reddish in color, the latter with white leading edges. Often the underparts, especially in the males, becomes very red or orange when the fish are spawning.

The brook trout’s range is varied but are increasingly becoming confined to higher elevations. Their southern range has been drastically reduced, with fish being restricted to higher-elevation, remote streams due to habitat loss and introductions of brown and rainbow trout.

They prefer clear water of high purity and a narrow pH range caused by environmental effects such as acid rain. Warm summer temperatures and low water flow rates are stressful on the brook trout populations, especially larger fish.

Brook trout have a diverse diet that includes larval, pupal, and adult forms of aquatic insects, and adult forms of terrestrial insects. The brook trout we catch at “The Hunk,” as the lake is known locally, had large amounts of crayfish in their stomachs.

Until the introduction of brown and rainbow trout, the brook trout attracted the most attention among anglers, especially fly-fishermen, from colonial times through the first 100 years of U.S. history. Following the decline in brook trout populations in the mid-19th century, anglers flocked to the Adirondacks in upstate New York and the Rangeley Lakes region in Maine to pursue the brook trout.

The world record brook trout was caught by Dr. W. J. Cook on the Ni­pi­gon River, in Ontario, in July 1915, at 31 inches. The weight couldn’t be confirmed because the badly decomposed fish weighed only 14.5 pounds after having been in the bush without refrigeration for 21 days.

Brook trout in North America became extirpated from many waterways due to land development, forest clear-cutting, and industrialization. Streams and creeks became polluted, dammed, or silted. The brown trout, not native to North America, has replaced the brook trout in many of its native waters.

Let’s just hope the many clean, pure waterways we still have in Maine remain that way to sustain the fate of the brook trout in a positive way. In some lakes where brook trout is supreme, we anglers always fear the possibility of other species being introduced illegally. We must remain vigilant.

Roland’s trivia question of the week:

How many Super Bowls have the Denver Broncos won?

Answer
Three.

FOR YOUR HEALTH: How To Live A Healthy Life In The Modern Age

What if you could transform your life today and start feeling better tomorrow? What if it wasn’t that big of a deal to do so? And what if you didn’t need to spend a fortune to get there either? You know what would also be nice? If you could transform not just your physical appearance, but also the way you think about yourself and your life. This can seem like an overwhelming commitment at first, but once you break it down and think about it as a holistic process rather than a giant leap, it seems much more achievable. After all, we’re talking about 5 minutes per day. That’s all it takes!

Exercise daily

Exercise is the ultimate way to increase your metabolic rate and burn fat while improving your health and well-being. Whether you choose to go to the gym, run around the block, or climb a tree, the most important thing is to do something. The best part is that even if you aren’t that great at it, doing something will give you a sense of accomplishment and increase your confidence. There’s really no excuse for not being active. All you need is a pair of comfortable shoes and about 30 minutes a day. There are so many benefits to being active, including: Better Sex Increased Energy Improved Mood Improved Mental Health Lower Risk of Heart Disease Increased Immunity Greater Sex Drive Stronger Bones Stronger Muscles
Eat healthy

Eating healthy is crucial for boosting your metabolism, building strong bones and teeth, and preventing heart disease and many cancers. It’s also essential for maintaining a healthy weight, and for keeping your energy levels up, too. It can be difficult to know what to eat, especially when you’re throwing yourself a party. This is why it’s important to have a healthy diet that consists of a variety of fresh produce, wholegrains, lean proteins, and low-fat dairy products. You should also limit your intake of sugary drinks, processed foods, saturated fats, salt, and sugary snacks.

Learn something new

If you think about it, we’re all in this thing called life for a reason: to learn, grow, and experience new things. There’s no way you’re going to be able to do that if you’re constantly worried about money and your bills. The best way to learn new things and expand your knowledge is by getting inspired by other people and what they’ve achieved. You can watch documentaries, read blogs, attend seminars, or simply listen to what other people have to say. The more you do this, the more you’ll realize how much you don’t know and how much there is still to learn. This will boost your confidence, give you the ability to understand new concepts, and make you feel more optimistic about the future.

Sleep better

Sleep is essential for regulating hormones and building memory. Not sleeping well can lead to poor diet, fatigue, and a lack of confidence. While it can be difficult to change the number of hours you sleep, it’s much easier to adjust the amount of sleep you get. Try and keep a regular sleep schedule so that your body is conditioned to expect the amount of sleep it needs. Make sure you have a regular time to relax and take care of yourself, like when you’re sick or when you’re just out of the blue feeling down.

Connect with people

The modern world is incredibly isolating, which isn’t great for your mental health or your relationships. You don’t have to put yourself out there in a big way either. Just make sure you’re grabbing coffee with a friend every now and then, sending a quick text message, or saying hi to someone on the street. Doing this will not only boost your social confidence, but it’ll help you get to know the people around you better. It’s always good to have a few people in your life that you can connect with, whether it’s a close friend, family member, or even a stranger.

Take a deep breath and relax

Life is happening really quickly. You have to make decisions quickly and try to find time for everything. It can be really easy to get hurried, anxious, or stressed out. This is never going to get you anywhere so try to put the brakes on it. Take a few deep breaths, try and identify what’s stressing you, and try to work out a way to deal with it. Then, when you’re feeling rushed and short of time, you can use that plan to help you to calm down. This doesn’t mean you have to let everything get to you. It just means that you have to let yourself have a little more control and that you don’t have to be rushed all the time.

Stay positive

Finally, it’s important to remember that you’re not going to get anywhere if you’re not having fun. If you’re feeling down, try and find the funny side of things and try to look at it from a different perspective. This doesn’t mean that you shouldn’t take things seriously and work hard, but try and find a happy medium. It can be really easy to get trapped in a negative spiral where you’re constantly worrying about the things that are stressing you out. You have to find a way to anchor yourself and stop that spiral from continuing. There are many ways you can do this, like writing them down, visualizing them, or talking to a friend or family member. There are many different ways you can anchor yourself and stop the negative spiral from continuing. This will help you to stay positive, optimistic, and relaxed while you’re navigating life’s challenges.

GROWING YOUR BUSINESS: So, you’re busy: not a time to lose customers

Growing your businessby Dan Beaulieu
Business consultant

As most of you reading this know, it is more difficult than ever to find people, companies, contractors to work on your house or facility. Even my friends at libraries and churches are having a difficult time finding people to work on their projects.

We get it…your busy, you have a full slate of jobs until the rest of the year. But remember that things are going to slow down after a while, they always do. And then you’re going to start looking for projects again. This means you’d better treat the people trying to hire you right now with kid gloves. Sure, you cannot handle their work today but let them know when you will be able to, or at least refer them to someone who can handle their needs sooner than you can.

To just worry about the business at hand right now and not worry about your future is very short-sighted and frankly, bad for business.

Here are some things you can do to make sure that you stay in good graces with the people/customers that you cannot help at this time.

  • Answer your phone and your emails. I have on three occasion reached out to companies who did work at my house a number of times. They are not even returning my phone calls. In two cases I reached out to them on e-mail and they did answer their e-mails. Really? At least let me know that you are still in business, still alive. I thought we had a good relationship, and in most cases, we pay the minute the work is done. Why are you leaving me stranded out here? At least let me know if you are no longer in business, I’ll understand. The past two years have been hard on everyone.
  • Don’t be arrogant. You know what I mean. Con­tractors are in such demand these days, that when you do get a hold of one, they tend to be smug and inform you how long it is going to be before they get to you. Don’t use expressions like, “Yeah, you and everybody else.” or “Get in line, or “take a number.” You are going to need our business some day soon so don’t be a smart ass about how busy you are right now. Don’t, for heaven’s sake, burn my bridge.
  • Be helpful. It is understandable that your are busy. And I am happy for you. I want you to succeed. But please try to figure out how you can help me solve my problem. At least help me by suggesting someone who might be able to help me sooner than you can.

In the end, it is good business to preserve your good customers. It is also good business to gain new customers. You’ve been through the hard times. You remember what it’s like not to have enough business. What it’s like to have to send some of your precious crew home after only a three-day work week.

Try to remember that. Remember how precious customers are to the success of your business and treat them as such, find a way to at least politely placate them so they will be there when you need them. That’s the very best way to grow your business.

SMALL SPACE GARDENING: Forcing spring flowering bulbs into bloom

A pot of tulips that were forced into bloom. (photo courtesy of MelindaMyers.com)

by Melinda Myers

Brighten your indoor décor, patio, deck, or balcony by forcing a few spring flowering bulbs into bloom. Just plant, give them a chill and enjoy a few extra daffodils, hyacinths, tulips, crocus and grape hyacinths this winter and spring.

All you need is a suitable container, some well-drained potting mix, the bulbs and a place to give the bulbs the chill necessary to force them to bloom. Select a container with drainage holes that is deep enough to accommodate the largest bulbs. Cover the bottom few inches of the container with a well-drained potting mix. Place larger and taller bulbs like tulips, daffodils and hyacinths in the center surrounded by shorter varieties. They can be planted close together, about one half the bulb width apart with the neck of larger bulbs at or just below the soil surface. Set tulips with the flat side of the bulb facing the pot for a better display.

If you are using a deep container, plant layers of bulbs for a more robust and longer-lasting display. Set the largest bulbs on the potting mix near the bottom of the container. Cover these bulbs with soil and add the smaller bulbs like grape hyacinths and crocus on the next level. Plant these bulbs close to each other, covering the surface, for greater impact. Cover this layer with at least an inch of soil. Water thoroughly so the excess water drains out the bottom of the pot.

Move the bulb-filled container to a cool location where temperatures remain above freezing and between 35 to 45 degrees Fahrenheit for 12 to 15 weeks. A spare refrigerator works well for this. Just avoid storing the bulbs in a refrigerator with fruit like apples and pears that emit ethylene gas that can negatively impact flowering. If refrigerator space is limited, you can store the unplanted bulbs in a paper bag, so they take up less space in the fridge for the needed chill before planting.

Those gardening in colder climates can also store the pots in an unheated garage. Just water the containers whenever the soil is thawed and dry. Or sink the container into a vacant garden space in your landscape. Mulch the soil once the ground starts to freeze with evergreen boughs. The winter mulch makes retrieving the container easier in winter or spring.

Once the 12- to 15-week cold period is complete, you can begin moving the pots indoors. Remove a few pots every week to extend the bloom time and your enjoyment. Place the pot in a cool bright location to encourage more compact growth. Water thoroughly when the top few inches of soil begin to dry. Soon the leaves will begin to sprout and flowers will appear in about four weeks.

Provide ongoing care if you plan on moving the bulbs into the garden. Remove the faded flowers and place the leafy plants in a sunny window and water thoroughly whenever the top inch of soil is dry. Fertilize with a dilute solution of any flowering houseplant fertilizer.

When the danger of frost has passed, you can move these plants into the garden if they are suited to your growing conditions. These plants may not bloom the following spring but usually do the next year and for several beyond.

Or you can toss the forced bulbs into the compost pile so they can return to your garden as wonderful compost.

Investing time forcing a few spring flowering bulbs into bloom is sure to boost your spirits this winter. Consider planting a few extra pots of bulbs to do the same for friends and family.

Melinda Myers has written more than 20 gardening books, including the recently released Midwest Gardener’s Handbook, 2nd Edition and Small Space Gardening. She hosts The Great Courses “How to Grow Anything” instant video and DVD series and the nationally syndicated Melinda’s Garden Moment TV & radio program. Myers is a columnist and contributing editor for Birds & Blooms magazine and her website is www.MelindaMyers.com.