VOL. 30, NO. 4 APRIL 2010

© HHI

Seasonal allergiesClearing up some common misconceptionsabout what makes you sneeze1. Flowers cause most seasonal allergies.

In reality, wind-pollinated plants like grasses, trees, and weeds are theprincipal culprits in most allergies.Their tiny pollen particles can beblown hundreds of miles. Flowers are pollinated by insects, and theirpollen particles are heavy and usually fall to the ground.

2. Moving (especially to a drier climate) will relieve your allergies.Possibly.You might escape one cause, only to find you’re allergic to dif-ferent plants in your new environment. If you do move, you may notshow symptoms to new allergies for over a year.

3. Short-haired pets won’t irritate your allergies.Many people believe this, but dander (dead skin cells), saliva, or urine arethe actual source of pet allergies, not hair or fur.There are no trulyhypoallergenic breeds of cats or dogs.

4. You can’t develop allergies as an adult.The truth is, adults can become allergic to things they weren’t allergic toearlier in life. Moving from the West Coast to the East Coast, for example,may expose you to different sources for allergies.

Source: American Academy of Asthma, Allergy and Immunology

Allergy reliefWash your hands frequentlyand avoid touching your eyesand face. Pollen collects on alloutdoor surfaces, including cardoors, mailboxes, etc. Avoid run-ning your fingers through yourhair, and wash your hair beforegoing to bed if you spend a lotof time outdoors.

If possible, stay indoors between10 a.m. and 4 p.m., the peak pollenhours. Close the windows in yourhome and car, and use the airconditioner instead.

Information on the pollen countwhere you live can be found atwww.aaaai.org.

“An ounce of prevention is worth a pound of cure.”

Reminder — the Wellbeingnewsletter comes to youSeptember through April.Please be sure to check ourwebsite http://lifework.arizona.edu for upcomingevents and educationalopportunities.You may alsocall 621-2493 or email AliceRowan at rowana@email.arizona.edu with any pro-gramming questions orsuggestions.

Greek Salad

In large bowl, whisk together

olive oil, vinegar,oregano, salt, and

pepper. Add lettuce, cucumber,

onion, and greenpepper. Toss

gently until evenly coated with

dressing. Divide among 4 plates.

Garnish with tomatoes and olives.

Sprinkle with feta cheese.

Serves 4. Per serving: 335 calories,

8 g protein, 20 gcarbohydrate, 26

g fat (16 g monounsaturated), 7 g

fiber, 565 mg sodium.

¼ cup extra-virgin olive oil

1 Tbsp. red wine vinegar

½ tsp. dried oregano

¼ tsp. salt¼ tsp. freshly ground black pepper

12 cups romaine lettuce, torn into

bite-sized pieces

1 green pepper, seeds removed, sliced

into thin strips

2 cups cucumber, peeled, seeded,

sliced4 (1/4-inch) slices red

onion, separated

into rings4 tomatoes, cut into wedges

12 Kalamata olives, pitted

½ cup feta cheese

outer aisle fresh

2© HHI

SIMPLE OR COMPLEX?

How to choose the bestcarbohydrates

Carbohydrates supply the bodywith the quick energy that’sneeded for all its various func-tions — whether it’s weightlifting or digesting a meal.

Romaine rulesWhen it comes to vitamins andminerals, romaine is the winneramong lettuce.Its crisp, long leaves are a good sourceof vitamins K and C,potassium, andfiber.To keep lettuce and other greensfresh longer,wrap them in a damppaper towel and store them in perfo-rated plastic bags in the crispersection of the refrigerator.

A heart-healthyMediterranean

favorite

For some quick comparisonsFood Calories Carbohydrates Fiber4 oz. fresh apple 32 8 g 6 g4 oz.milk chocolate 104 12 g 1 g1 cup brown rice, cooked 216 45 g 4 g1 cup white rice, cooked 205 44 g 1 g

Source: Nutrition: Concepts and Controversies, Ninth Edition,by Frances Sizer and EleanorWhitney, ThomsonWadsworth Publishing

Not all carbs are created equal, how-ever. Make complex carbohydrateslike those found in fresh fruits andvegetables, whole grains, nuts, andlegumes your first choice.They’rehigh in fiber and nutritional value,and can help you control blood sugarand keep you feeling full longer.

Sweets, sodas, and snack foods arepacked with simple or refined carbo-hydrates. They may satisfy your sweettooth but have little nutritional valueand can leave you feeling hungry injust a short time.

Egg-cellent informationStore eggs on a shelf inside the refrigerator where the tempera-ture is cooler — not in the door.

Hard-boiled eggs do not keep as well as raw eggs, and like any proteinshould not be kept out of the refrigerator longer than two hours.

If you need to restrict eggs in your diet, the fat and cholesterol are foundin the egg yolks, not the whites.You can substitute two egg whitesfor one whole egg in breads, pancakes, and baked goods.Source:American Dietetic Association, www.eatright.org

get moving

3

The fountain of youthPeople who are active and fit in their 30s and 40s are healthierthan their sedentary counterparts and generally maintain thatadvantage well beyond their 50s if they continue their healthyhabits.

Most adults begin to experience declines in cardiovascular fitness andaerobic capacity around age 45.The drop goes much faster, however,for people who are inactive, overweight, and smoke.

“You have to exercise. It’s now becoming an established fact,” saysDr. Suzanne Steinbaum, a spokesperson for the American HeartAssociation.“If you don’t incorporate it into your life, you’re going tosee the effects.You’ll get sicker sooner.”Source: Archives of Internal Medicine, Vol. 169, pg. 1781

FROMHEADTO TOE

Gear up forsports safetyProtective gear may lack afashion “cool factor,” but itcan keep athletes of any agesafe from many commonsports injuries.

A helmet is the most importantpiece of equipment and is man-datory for bicycling, football, androller sports like skateboarding.It can prevent serious braininjuries, as well as fractures inthe face.Make sure helmets fitproperly and are not worntipped back on the head.

Protective eyewear is needed forbaseball, basketball, handball, andracquet sports like squash.

Mouth guards act as a shockabsorber for the teeth and jawsagainst flying balls, sticks, orelbows.

Chest guards that shield theheart and ribs are required inbaseball for umpires and catch-ers, and recommended for otherhigh-velocity sports involvingballs or pucks.

Shoulder pads protect againstcollarbone fractures and jointseparation in tackling sports.

Wrist, elbow, and knee padscushion falls and prevent frac-tures and tendon injuries inroller sports, skateboarding,and snowboarding.

The right shoe for the sport canhelp prevent stress fractures inthe feet and also protect knees.Taping ankles can preventsprained ankles, the most com-mon sports injury.Sources: Northwest Health, Spring 2009,published by Group Health Cooperative, Seattle,Washington; Civista Medical Center, La PlataCounty, Maryland

4reasons to work witha personal trainer

STAYINGMOTIVATED

The right personal trainer can help you...

1.Develop an individualized program that meets your specific needs and goals.

2.Keep your commitment to exercise regularly.3. Learn proper techniques that can help prevent injury.4.Add variety and avoid boredom in your workout routines.

Before you hire a personal trainer, ask these questions:

• What are your qualifications and certifications?*

• What are your areas of specialization?

• How would you help me reach my personal goals?

• Do you have liability insurance?

• What are your costs?

• Will you provide the names of former clients I can contact?

* A professional trainer should be educated in physiology, health promotion, athletic training,or a similar field.He or she should also be trained in CPR and have certification from anorganization such as the American College of Sports Medicine, theYMCA, or the AmericanCouncil on Exercise.

Source: American Council on Exercise

Smart Living

You’ll be more productiveif you plan something tolook forward to each day.

Financial Stressand Your HealthWe’ve heard a lot about howpoor health can create financialstress. But we hear less aboutthe impact of financial stresson health. Financial stressors suchas job insecurity, job loss, and homeforeclosure can increase the body’slevel of stress hormones.Over time,these stress hormones can havea significant impact on our health.They may raise the risk of heartdisease and atherosclerosis (harden-ing and blockages of the arteries)as well as contribute to anxiety,depression, and reduced immunity.To help reduce the impact offinancial stress:

1. Get at least 30 minutes of physi-cal activity every day.

2. Seek out the social support offriends and family.

3. Get 7–8 hours of sleep everynight.

4. Eat plenty of fruits and vegeta-bles, and avoid fatty foods,especially foods high in transfats and saturated fats (e.g., fattymeats, chicken with the skin,French fries).

5. If you’re feeling blue or down,get help from your doctor ora mental health professional.

6. Keep up with disease preventionsuch as immunizations, dentalcare, blood pressure testing, andscreenings for colorectal cancer(stool test for blood) and breastand cervical cancer.

While these steps may not elimi-nate financial stress, they mayhelp reduce its negative impacton your health.

William J. Mayer, MD, MPHMedical Editor

Do you have a subject you wouldlike the doctor to discuss? E-mailDocTalk@HopeHealth.com.

POWER TO THE PATIENT

Money as motivationA financial incentive may helpsome people lose weight, quitsmoking, or change otherunhealthy behaviors.

Make this work for you by setting arealistic goal, such as losing a certainamount of weight by a specific date.Then put aside a sum of cash. If youdon’t achieve your goal by your tar-get date, give the money to a charityof your choice.To keep yourselfaccountable, share your intentionwith someone else.Source: University of PennsylvaniaSchool of Medicine

Smart Living

Back up your fileswith an external harddrive in the event your

computer crashes.

4

Clothing & sunprotectionIf sun-protective clothing isout of your budget, the colorof your clothing can make adifference when it comes toshielding your skin fromdamaging UV radiation.

Deep blue and red cotton fabricsseem to block the most UV light,while yellow hues block the least.

No matter what you’re wearing,use sunscreen with an SPF of atleast 15 when you plan to be out-side for more than 15 minutes.Source: American Chemical Society, Industrialand Engineering Chemistry Research

Stock your pantry withthese power foods1.Non-meat sources of protein suchas beans, lentils, and other legumes

2. Peanut butter is another quick pro-tein source and can be spread onapples and celery as well as breadsand crackers

3.Old-fashioned oatmeal, brown rice,and other whole grains

4. Almonds and walnuts for heart-healthy omega-3 oils

5. Canned tuna or salmon. (TheAmerican Heart Association recom-mends eating fish twice a week.)

6. Low-sodium canned fruits andvegetables

7. 100% whole-grain crackers forquick snacks

Asleep at the wheelYou’re dreaming if you thinksheer willpower can keep youawake when you’re drivingand start to feel sleepy.

It only takes a few seconds ofreduced awareness to cause acrash, and people underestimatehow tired they are, says ThomasBalkin of the National SleepFoundation.Drowsy driving waslinked to more than 2 millionaccidents or near misses overthe past year.

Pull over and give the wheel tosomeone else or take a short napif you notice any of these signsof drowsy driving:

• Difficulty focusing

• Daydreaming

• Forgetting the last few milesyou’ve driven

• Repeated yawning, heavyeyelids, and irritability

Source: National Sleep Foundation

HealthySTimelyWellnessNews& Ideas

The information in this publication is meantto complement the advice of your health-careproviders, not to replace it. Before making anymajor changes in your medications, diet,

or exercise, talk to your doctor.

© 2010 by the Hope Heart Institute, Seattle, WA• Institute Founder: Lester R. Sauvage, MD• Material may not be used without permission.• For subscription information, or reprint

permission, contact: Hope Health,350 East Michigan Avenue,

Suite 225, Kalamazoo, MI 49007-3853 U.S.A.• Phone: (269) 343-0770 • E-mail:

info@HopeHealth.com • Website: HopeHealth.comPrinted with soybean ink. Please recycle.

Medical Editor: William Mayer, MD, MPHManaging Editor: Kate BartonMedical Advisory Board: Victor J. Barry, DDS• Renee Belfor, RD • Kenneth Holtyn, MS• Robert H. Knopp, MD • Gary B. Kushner, SPHR, CBP• Scott Musial, BS, MS, RPh • Vicki Rackner, MD, FACS• Lester R. Sauvage, MD •Wallace Wilkins, PhD

For more information, visit HopeHealth.com

© HHI

Honesty is the best policyTelling your doctor “little whitelies” may lead to expensive diag-nostic procedures, unneededreferrals to specialists, or a delayeddiagnosis for a serious problem.

Be honest about how much yousmoke or drink.Women who say theydon’t smoke, to get a prescription forbirth control pills, for example, canincrease their risk for stroke.Yourdoctor also needs to know about allthe medications you’re taking, as wellas if you’re not taking prescriptionmedications as directed.

Coming clean may be uncomfortablefor you, but more than likely yourdoctor will be accepting and under-standing.

5

Diabetes newsWeight loss and regular exercisemay trump medication when itcomes to delaying or preventingtype 2 diabetes.

Over one 10-year study, people atincreased risk for diabetes who lostweight through controlling caloriesand fat and exercising at least 150minutes a week reduced their riskof developing diabetes by 34%.Participants in the same study whotook medication to prevent diabetessaw an 18% lower risk.Source: The Lancet, Vol. 374, pg.1677

Snip-its!Turn the page forstress reliefReading out loud to a child or anelderly person can be a fun andentertaining way to tone downthe stress in your own life.

Find a book you love or ask theperson to choose one. Have funimpersonating the characters. You’llbring happiness to the other person,and that will automatically makeyou feel better.Source: 101Ways to Beat Stress NOWby Eric Schnieder, Allegro Corporation

Help for aching kneesTai Chi, a martial art that com-bines gentle mind and bodyexercises, may help relieve kneepain related to osteoarthritis.

Seniors who practiced Tai Chi foran hour twice a week reportedsignificantly less knee pain thanparticipants in the same study whotook hour-long classes on diet andnutrition that included 20 minutesof stretching.

The Tai Chi sessions consisted of 30minutes of movement, 10 minuteseach of stretching and breathingexercises, and 10 minutes of reflec-tion. In addition to reduced kneepain, participants who practicedTai Chi reported less depression andbetter mobility and overall health.Source:Arthritis Care & Research, Vol. 61, pg. 1545

❝

❝ AprilHealth ObservancesAutism AwarenessFrom birth to 5 years,children should reach mile-stones in how they play,learn, speak, and act.A delay in any of these couldindicate a developmental prob-lem such as autism.You can fillout an interactive checklist torecord your child’s develop-ment and share it with yourpediatrician by going towww.cdc.gov/ncbddd/actearly/index.html.Theearlier autism is diagnosed, themore likely a child may benefitfrom treatment.

Donate LifeIn addition to vital organslike the heart, kidney, and liver,organ donors provide corneasto restore vision, bone andconnective tissue to rebuildbones, and pancreatic cellsthat cure or improve diabetes.People of all ages can bedonors. Designate your wishesto be a donor on your driver’slicense, and make sure yourfamily is aware of them.One person’s decision to be adonor can save or improve thelives of up to 50 people.Moreinformation is available atwww.organdonor.gov/.

Preventing heel painAlways wear supportive shoes,avoid walking barefoot, and stretchyour feet prior to exercising.Weight gain,worn-out shoes,walkingbarefoot, and increased activity cancause plantar fasciitis, the most com-mon cause of foot pain. Ice your heelif you do feel pain.Source: The American Podiatric Medical Association,www.apma.org

Smart Living

Find something to laughabout every day. April isnational humor month.

the whole you

6

Snoring is no laughing matterLoud snoring can be a sign of sleep apnea, a condition thatincreases your risk for high blood pressure, heart attack, stroke,and type 2 diabetes.

People with sleep apnea may stop breathing several times during the night,or seem as if they are holding their breath. Daytime sleepiness, troubleconcentrating, irritability, and forgetfulness are other symptoms.

Being overweight often leads to sleep apnea, but even modest weight lossmay improve your breathing and reduce snoring. Sleeping on your side mayalso help. Drinking alcohol less than four hours before going to bed, andcertain medications, especially sleeping pills, can contribute to sleep apnea.

Talk to your doctor about any signs of sleep apnea. After medical evaluationand diagnosis, sleep apnea can be treated with airway machines, certainprescription dental appliances, and devices that keep you from sleepingon your back.Source: National Heart, Lung, and Blood Institute

MAKE ROOM FOR BABY

A checklist to helpdelivery day go smoothly• Know your doctor’s phone number for any time of day.

• Ask your doctor what he or she requires when you go into labor,such as whether or not you should go immediately to the hospital.

• Figure out how long it takesto get to the hospital and howyou’re going to get there.

• Talk with your doctorbefore you go into laborabout your preferencesfor managing pain.

• Unless it is necessary foryour health or the healthof your baby, do not schedulea delivery before your preg-nancy is at 39 weeks — earlierdelivery can cause healthproblems for your baby.

Source: American Congress of Obstetriciansand Gynecologists

INDOORAIRHow to keep moldout of your homeExposure to mold can triggerallergies and asthma, irritateeyes and skin, and possiblylead to more serious reactions.To keep mold in check:

• Avoid humidifiers if possible,because they promote moldgrowth.

• Ventilate bathrooms, basements,and other dark,moist placeswhere mold can grow. Keepa light on in closets and usea dehumidifier in basements.

• Avoid wallpaper and carpetsin bathrooms, as mold cangrow under them.

• Before painting a room, adda mold-inhibiting agent suchas No More Mildew or M-1to the paint.

• Promptly get rid of any carpetsor upholstered items that havebeen water-soaked.

• Consider getting your carpetstreated with mold or mildewinhibitors.

• Use a mild bleach solution (onecup of bleach to one gallon ofwater) to clean bathrooms andother areas where mold grows.

• During very humid weather,run the air conditioner or usea dehumidifier.

Sources: U.S. Centers for Disease Control andPrevention; University of Minnesota AmplatzChildren’s Hospital

7

Mark Your CalendarsOPEN WELLNESS SCREENING DATES

April 1,May 6, June 31125 N.Vine,Corner of Helen & VineRegistration requiredThis program is for benefits-eligibleemployees — the screening includesblood pressure, total cholesterol/HDL,body composition, cardiac endurancestep test, nutrition, fitness and resiliencyconsultation. If you are concerned aboutyour risk for diabetes, you may also havethe A1C diabetes screening for a $10charge.The screening measures long-term glucose levels (A1C).Neither testrequires that you fast. To schedule anappointment, please call 621-2493 oremail rowana@email.arizona.edu.

LUNCH AND LEARN

Presented by UA Life & Work Connec-tions and the Arizona Center on Aging

Tuesday,April 27 — 11:30 am to 1 pmStudent Union, Santa Rita Room

Navigating the Medicare MazePresenter: Lydia Baker, CoordinatorMedicare/Health Insurance AssistanceProgram, Pima Council on Aging11:30 am to Noon: Browse tables forinformationNoon to 12:50 pm: Presentation12:45 to 1 pm: Q & ARegistration Required — emailsturgesj@email.arizona.edu

Bring your lunch and learn how tonavigate the Medicare maze — hospitaland medical insurance, AdvantagePlans, Prescription Drug Plans and“extra help” that is available to paypremiums, deductibles and co-pays.Resource information will be availableand light refreshments will be served.

For more information on this event andother elder care services provided by UALife & Work Connections,please go tohttp://lifework.arizona.edu/ec, orcontact Jan Sturges at sturgesj@email.arizona.edu.

SMALL STEPS TO HEALTHAND WEALTH

4-week series; April 6, 13, 20, 27Noon to 1 pm;University ServicesBuilding (USB); Room 214Registration requiredCo-sponsored by UA Life & WorkConnections and UA CooperativeExtension.

Please join us for four lunch-time ses-sions to help improve your health andfinances for life. Feel free to bring yourlunch.To register, please call Nancy

Rogers at 621-4601, or email rogersn@email.arizona.edu.

PRESIDENT’S CHALLENGEFITNESS TESTING

Test your aerobic, strength and flex-ibility skills as compared to nationalnorms.Call Jodi at 626-4760 or Nancyat 621-4601 for an appointment.Thetesting takes about 45 minutes andincludes a one-mile walk.

RESISTANCE BANDS FOR MUSCLEAND BONE STRENGTH

Mondays,Noon to 1 pmAHSC Library, 4th floorWednesdays,Noon to 1 pmTubac Room, Student Union 4th floorNo registration or special skills required.Please join Jodi and Nancy as they leadthese free classes for benefits-eligibleemployees. Call 621-4601 or 626-4760for more information.

INDIVIDUAL NUTRITION/FITNESS COACHING

Need ideas to improve your nutritionand fitness? Want suggestions on how todecrease your risk for diabetes and otherchronic diseases? Call for an appoint-ment — free service for benefits-eligibleemployees:• Nancy Rogers,MS, RD, 621-4601 or

rogersn@email.arizona.edu.• Jodi Charvoz,M Ed,RD,ACE personal

trainer, 626-4760 or jcharvoz@email.arizona.edu.

HEALTH PROMOTIONDEPARTMENTAL PRESENTATIONS

Check http://lifework.arizona.edu/wsw and schedule a lunch-timepresentation for your department.Contact Nancy for more informationat rogersn@email.arizona.edu.

IN JUST FIVE

...highlights rotating tips and ideas formaking our child and elder care, andwork and personal life roles a bit easierin hectic times. It is designed for read-ing in five minutes or less —more athttp://lifework.arizona.edu underWork/Life Support.

SKIN CANCER SCREENING

Please go to http://lifework.arizona.edu for a time and location.

CONTINUOUS OFFERINGS

Please call 621-2493 or email rowana@email.arizona.edu for more informationon any of the following programs.

CPR: Onsite certification for groupsof six or more, please visithttp://lifework.arizona.edu or call621-2493 for more information.

Individual Counseling/Consultation:Free, voluntary, and confidential counsel-ing. Issues include,but are not limitedto: alcohol and drug abuse, maritalor relationship difficulties, parentingissues, stress, anxiety, depression, andjob/career difficulties.

Supervisor Consultation: Regardingindividual and work group issues.Callfor an appointment.

Child Care and Family Resources:For a personalized phone or in-personconsultation regarding your infant/tod-dler, preschool or school-age care needs,please call 621-9870.Related older child,summer enrichment, etc., resources arealso available.To learn more about theChild Care Voucher and Sick Child andEmergency/Back-Up Care Programs,please call 621-4365.Visit http://lifework.arizona.edu for forms, guide-lines and detailed information.

Elder Care and Life Cycle Resources:This service provides a broad spectrumof programs and services to addresselder care issues for employed care-givers. Individual consultations areavailable by calling Jan Sturges at626-4770. Coming soon — web-basedelder care resources and informationwill soon be just a mouse-click away.In addition, look for on-campus work-shops and seminars covering a varietyof health care, aging and caregivertopics by going to http://lifework.arizona.edu.

Lactation Resources: Please visit ourwebsite,http://lifework.arizona.eduunder“Work/Life Support” for informa-tion about“Mommy Connections” lac-tation subsidy, and related guidelines,FAQs and strategies in support of indiv-idual and departmental issues, or call621-4365.

Work/Life Support: Individual employ-ees and managers can call 621-9870 tolearn more about new ways of working.Customized consultations and grouppresentations are available regardingUniversity workplace and workforceissues, exploring alternative workarrangements, flexible scheduling,planning tips and strategies.

Worksite Wellness Screenings:We will come to your department forgroups of 15 or more and assess bloodpressure, total cholesterol/HDL,percentbody fat, cardiovascular endurance andindividualized consultation on your testresults.

HEALTH LETTER© HHI

weight control body, mind, & soul

Questions to askyourself beforeyou start a dietYou’ll increase your chancesfor success if you can answeryes to the following questions:

1. Does the eating plan includefoods from all the foodgroups (whole grains; fruitsand vegetables; low-fat dairyproducts; lean protein likefish, poultry, and beans orlegumes; and healthy fats)?Visit www.mypyramid.govto learn more.

2. Does it allow you to eat yourfavorite foods and foods thatyou will enjoy eating for therest of your life, not just a fewweeks or months?

3. Are foods on the plan avail-able at supermarkets whereyou usually shop?

4. Do the eating strategies fityour lifestyle and budget?

5. Does it include enoughphysical activity?

Sources: American Dietetic Association,www.eatright.org

Tips forhassle-free flying• Fly at non-peak times such as

early in the morning on Tuesday,Wednesday, or Saturday, whenflights are less full and securitylines are shorter.

• Find out if your airline offersone-day or monthly passes toairport VIP lounges in case youare delayed or have a long wait.

• Wear shoes that you can slip inand out of easily at security, andput items like belts and wallets ina carry-on bag before reaching thecheckpoint.

• Avoid the in-air wait for the bev-erage cart by buying bottled waterafter you go through the securitygate. Screeners limit the size ofliquids to 3 oz. at checkpoints.

❝ If you destroy a bridge,be sure you can swim.”

— African proverb

❝ Write injuries in sand,kindnesses in marble.”

— French proverb

❝ You’ve got to do yourown growing, no matterhow tall your grandfatherwas.”

— Irish proverb

❝ Fall seven times. Getup eight.”

— Asian proverb

❝ Gratitude is the heart’smemory.”

— French proverb

❝ Be happy while you’reliving, for you’re a longtime dead.”

— Scottish proverb

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