January 26, 2024

Overview for this week.

In case you missed Thursday's Wolf Moon.

A near-full moon will light tonights sky,

as the moon begins to wane.

1. The first-in-the-nation primary kicking off the 2024 election was held in my home state of New Hampshire this past Tuesday. At home we say, " As New Hampshire goes, so goes the nation."

2. Continuing our series on the early history of the Middle East, we visit the Assyrian Empire who rose to rule almost the entirety of the Middle East in the first millennium BCE.

3. We travel along the 1,500-mile Florida Trail with thru hiker Ruth Morley's trail report at The Trek.

4. In The Next Gen, we continue our series looking at the results of the research and analysis William George provides to investigative journalists. 

5. The Flock loves tortoises and applauds the effort to rehome 136 endangered Galapagos Tortoises in Galapagos National Park.

6. I like to give out Amaryllis bulbs during the holiday season. I have some tips caring for it once it sprouts.

7. In Wellness I'm featuring the DASH diet this week. A healthy-eating plan that promotes heart health.

8. I've also got some simple, prepare ahead of time breakfast recipes to help make it easier to stick to the DASH.

9. I want to highlight athlete, author, and now filmmaker Kathryn Bertine. A standout in whatever she endeavors.

10. In the Book Corner, we'll look at a few of the titles Kathryn has authored.

11. We're joined by Mr. Jack and Ms. Jill looking swell in the Pet's Corner this week.

Now, to this week's Flock.

In my home state, the Granite State, we have a mantra, "As New Hampshire goes, so goes the nation." I thought I'd give you a little bit of history about this saying. New Hampshire has held the first-in-the-nation primary since 1920. In 1975 New Hampshire wrote it into state law that their primary must be scheduled no less than seven days before any other state primary. While the winner of the New Hampshire primary doesn't always go on to win the presidency or their party’s nomination. losers often see the loss as a time to drop out of the race.

From: CBS News, By: Kristina Rex, January 23, 2024

The New Hampshire first-in-the-nation primary receives more media, pollster, and candidate attention than nearly all the other states combined despite New Hampshire only having four electoral spots. Why? Because it's first.

"It comes after a year of so much anticipation," explained Dante Scala, a professor of political science at the University of New Hampshire. "It's the first clear signal whether candidates have passed the test of voters or not." 

In other words, during the New Hampshire primary: polls don't matter anymore. Votes do.

"It represents some of the first information that we have after years of speculating and trying to figure out who's up and who's down of what happens when actual voters get to weigh in on the candidates in a given election," explained Chris Galdieri, a political science professor at St. Anselm College.

The six registered voters of the small unincorporated township of Dixville Notch in New Hampshire's North Country gather the night before the Tuesday primary and cast their votes after the clock strikes midnight. A tradition that started in 1960, they are the first of the first-in-the-nation primary.

Last week we looked at the rise of the Babylonians after the fall of the Akkadian Empire. While the Babylonians consolidated power in southern Mesopotamia. The Assyrians rose to power in Northern Mesopotamia under the leadership of King Shamshi-Adad. After Shamshi-Adad's death in 1781 BC, the Assyrians power waned and their early empire fell to the Babylonians and King Hammurabi. After 400 years, the Assyrians would rise again and expand their empire across Mesopotamia. Eventually the neo-Assyrian Empire would grow to encompass almost all of the Middle East.

From: Ducksters

Map of the medio-assyrian kingdom (End of the 13th- beginning of the 11th centuries BC)

Sémhur

Second Rise of the Assyrian Empire

The Assyrians once again rose to power from 1360 BC to 1074 BC. This time they conquered all of Mesopotamia and expanded the empire to include much of the Middle East including Egypt, Babylonia, Israel, and Cyprus. They reached their peak under the rule of King Tiglath-Pileser I.

Ruins of one of the entrances of the Northwest Palace at Nimrud (Assyrian capital 879–706 BC)

map: M. Chohan

The neo-Assyrian Empire

The final, and perhaps strongest, of the Assyrian Empires ruled from 744 BC to 612 BC. During this time Assyria had a string of powerful and capable rulers such as Tiglath-Pileser III, Sargon II, Sennacherib, and Ashurbanipal. These leaders built the empire into one of the most powerful empires in the world. They conquered much of the Middle East and Egypt. Once again, it was the Babylonians who brought down the Assyrian Empire in 612 BC

Map of the growth of the neo-Assyrian Empire

Ningyou

Great Warriors

The Assyrians were perhaps most famous for their fearsome army. They were a warrior society where fighting was a part of life. It was how they survived. They were known throughout the land as cruel and ruthless warriors.

Two things that made the Assyrians great warriors were their deadly chariots and their iron weapons. They made iron weapons that were stronger than the copper or tin weapons of some of their enemies. They were also skilled with their chariots which could strike fear in the hearts of their enemies.

I can't believe I had never heard of the 1,500-mile Florida Trail before reading this excellent journal on The Trek. I've hiked all over the country and around the world as well, but this one slipped by me. Here, avid backpacker Ruth Morley shares her experiences hiking the Florida Trail and a chance run-in with octogenarian thru-hike legend Nimblewill Nomad, author of the book Ten Million Steps.

From: The Trek, By: Ruth Morley

No, unlike what most people expect, I wouldn’t say that alligators are a major peril on this hike. The only ones I’ve seen have been at a distance down low by canals or on the other side of a pond sunning themselves. They’re not interested in me.

No, the recent perils I have experienced this past week have been thunder and lightning storms, heavy downpours of rain and unusually flooded trails, due to the previous two.

But before I go into all that, let’s get to a person, one of the most well known and revered backpackers in recent decades: Nimblewill Nomad. This was the name on the sign that I came to on one on my first days in this stretch, on a handmade sign by the trail.

This is our third installment on the research work that next genner William George does at Import Genius and its use by investigative journalists to aid and underpin their reporting. In the first installment we featured an article from Fortune on the vape brand Elfbar's efforts to avoid import taxes by mislabeling their products during shipping. In last week's installment we directed you to an exposé on the Kratom industry from the Tampa Bay Tribune. William's hard work contributed to this weeks featured article from the Associated Press News on how Cocoa grown illegally on protected lands in Nigeria makes its way to major chocolate makers.

Saheed Arisekola, a farmer, harvests cocoa pods at a farm inside the conservation zone of the Omo Forest Reserve in Nigeria, Monday, Oct. 23, 2023.

(AP Photo/Sunday Alamba)

From: Associated Press News, By: Taiwo Adebayo, December 20, 2023

OMO FOREST RESERVE, Nigeria (AP) — Men in dusty workwear trudge through a thicket, making their way up a hill where sprawling plantations lay tucked in a Nigerian rainforest whose trees have been hacked away to make room for cocoa bound for places like Europe and the U.S.

Kehinde Kumayon and his assistant clear low bushes that compete for sunlight with their cocoa trees, which have replaced the lush and dense natural foliage. The farmers swing their machetes, careful to avoid the ripening yellow pods containing beans that will help create chocolate, the treat shoppers are snapping up for Christmas.

Over the course of two visits and several days, The Associated Press repeatedly documented farmers harvesting cocoa beans where that work is banned in conservation areas of Omo Forest Reserve, a protected tropical rainforest 135 kilometers (84 miles) northeast of the coastal city of Lagos in southwestern Nigeria.

Juvenile tortoises released into their natural habitat on Isabela Island 

©Galápagos Conservancy

You know we love tortoises here at The Flock. The following article details the rehoming of 136 Galapagos Tortoises as part of a conservation mission by Galapagos National Park.

From: Good News Network, January 21, 2024

The Galapagos Conservancy successfully airlifted 136 juvenile tortoises to the volcanic terrain on Isabela Island, their only natural habitat on Earth.

The giant Galapagos tortoises between the ages of 5 and 9 years were hatched and raised at the Breeding and Rearing Center on the island, where dedicated park rangers ensured their well-being and development from birth.

They were safely moved via helicopter, which is a crucial new tool for repatriating this species.

These Galapagos projects play a crucial role in restoring the ecological balance of the Ecuadoran island chain in South America. Tortoises are primary herbivores that actively participate in shaping the landscape and dispersing seeds. These are crucial factors in maintaining ecosystem stability.

I often like to give out Amaryllis bulbs during the holiday season, there such a beautiful flower and easy to gro. If you got one, I'd love to know how your Amarylis bulbs doing. Here are a few tips to keep them going.

From: Gardener's Supply Company

Few bulbs are easier to grow than amaryllis — and few bloom with greater exuberance and beauty. Just plant the bulb in good potting soil, water regularly and provide bright, indirect light. A support stake is handy for keeping the blooms upright, but little else is required. Most varieties will begin blooming six to eight weeks after planting; some can take as long as ten weeks.

If your amaryllis is not already potted, plant each amaryllis bulb in a 6-8" pot. Heavy pots are preferable because lightweight pots may tip over under the weight of the blooms.

Plant the bulb, pointed-end-up, in potting mix. Pack the soil gently around the bulb so approximately one-third of the bulb remains above the soil line.

Important: do not use soil from the garden because it will not drain properly.

Place the pot in a location that receives bright, indirect light. Water sparingly until you see about 2" of new growth. From then on, water regularly. As the plant grows, turn the pot periodically to encourage the flower stalks to grow straight. Flower buds will appear at the top of each stalk, followed by a dramatic floral display. To prolong the blooms, keep the pot out of direct sunlight.

Amaryllis Update + Care Tips

In this week’s wellness I'm sharing with you the basics of the DASH diet and then we'll follow up with some recipes that support it. Many diets can help you lose or maintain weight The DASH diet is an easy to follow and satisfying plan primarily focused on heart health and lowering and maintaining a healthy blood pressure.

From: Mayo Clinic, By: Mayo Clinic Staff

DASH stands for Dietary Approaches to Stop Hypertension.

The DASH diet is a healthy-eating plan designed to help prevent or treat high blood pressure, also called hypertension. It also may help lower cholesterol linked to heart disease, called low density lipoprotein (LDL) cholesterol.

High blood pressure and high LDL cholesterol levels are two major risk factors for heart disease and stroke.

Foods in the DASH diet are rich in the minerals potassium, calcium and magnesium. The DASH diet focuses on vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts.

The diet limits foods that are high in salt, also called sodium. It also limits added sugar and saturated fat, such as in fatty meats and full-fat dairy products.

DASH diet and sodium

The standard DASH diet limits salt to 2,300 milligrams (mg) a day. That amount agrees with the Dietary Guidelines for Americans. That's about the amount of sodium in 1 teaspoon of table salt.

A lower sodium version of DASH restricts sodium to 1,500 mg a day. You can choose the version of the diet that meets your health needs. If you aren't sure what sodium level is right for you, talk to your health care provider.

DASH diet: What to eat

The DASH diet is a balanced eating plan that gives choices of what to eat. The diet helps create a heart-healthy eating style for life. There's no need for special foods or drinks. Foods in the diet are at grocery stores and in most restaurants.

When following DASH, it is important to choose foods that are:

Rich in potassium, calcium, magnesium, fiber and protein.

Low in saturated fat.

Low in salt.

The folling recipes all compliment the DASH diet. I encourge you to try some of them out. Enjoy!

From: Eating Well, By: Dillon Evans, January 11, 2024

Simplify your morning routine with these flavorful breakfasts. Whether chilled overnight, stored in the freezer or wrapped at room temperature, each of these meals can be made ahead to make the start of the day a little bit easier. Plus, these breakfast dishes are lower in saturated fat and sodium to align with our heart healthy nutrition parameters. This makes them perfect for those following the DASH diet (short for Dietary Approaches to Stop Hypertension), which is one of the best eating pattern for lowering blood pressure. With a focus on whole foods like fruits, vegetables, whole grains, lean proteins and healthy fats, recipes like our Reese’s Peanut Butter Cup-Inspired Overnight Oats and Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach are unbelievably delicious and nutritious, and you’ll want to make them week after week

From: Simply Recipes, By: Rachel Knecht, January 19, 2024

When I was newly married, I kept a very slim pantry. Not only did I not know what I should stock, but we didn’t have a lot of money to spend on groceries, so I only bought what I knew I would use for the week. What I always had on hand were very basic baking supplies. 

One morning when we were trying to figure out what to eat for breakfast, my husband suggested I make nothin’ muffins. I had never heard of them before; apparently, my mother-in-law would serve them to her family with butter and jam. 

She made them not from a lack of ingredients, but because her young sons were picky eaters and didn’t like muffins that had anything in them. Nothin’ muffins became her go-to muffins.

Her recipe came from Betty Crocker, but at the time I had a brand new Better Homes & Garden cookbook that I was excited to use. So I flipped to the bread section and found a recipe simply called “Muffins.” I tweaked it over the years and it's become my family's nothin' muffins.

There are some women who stand out, there are some women who never give up because they believe not only in themselves, but also in womenkind. So here is the delightful Kathryn. I had the good fortune to attend her wedding which was lovely and held right here in Tucson at Saguaro National Park. She's a lovely woman who never gives up and has done womankind proud. Kathryn's most recent project a, documentary film, Half The Road, screened at The Loft Cinema here in Tucson this week.

From: kathrynbertine.com

Kathryn Bertine is a writer, athlete, activist and documentary filmmaker. On the bike, she’s a 3x Caribbean Champion, 6x national champion of St. Kitts and Nevis (SKN) and former professional cyclist from 2012-2017. Bertine raced her final season with 2016 UCI World Tour Team Cylance Pro Cycling. She previously raced for the U.S.-based BWM/HappyToothDental (2015), the U.K.'s Wiggle-Honda (2014), and U.S. Team Colavita/Fine Cooking (2012 & 2013). As a dual citizen, she also raced for the St. Kitts and Nevis National Team for 9 years. Bertine has garnered two top 10 and six top 20 UCI finishes, and has competed at eight world championships. While she retired from professional racing in 2017, Bertine remains active in both cycling and equality activism. A native of Bronxville, NY she lives and trains in Tucson, AZ. She holds a BA from Colgate University and an MFA from the University of Arizona.

Athletics have been a constant in Bertine’s life since childhood. She is a former Division I rower for Colgate University, and a professional figure skater with Ice Capades, Hollywood on Ice, and Holiday on Ice. In grad school she hung up the skates and joined the local triathlon club. In 2005, she turned professional, racing both ITU and Ironman distances

This week I'm featuring books by the talented athlete, activist, and writer Kathryn Bertine.

For Bertine, former ESPN columnist and professional cyclist, activism wasn't even on her radar in 2008. She was busy trying to get to the Beijing Olympic Games. When her ESPN assignment ended, advocacy took hold. Why aren't women allowed at the Tour de France? she wondered. In 2009, wonder turned to action. Then action became something bigger than bicycles. The next decade brought global petitions, documentary films, secret meetings, bullying managers, benched careers, personal demons, brain injuries, devastating depression, inner peace and historic victories for equal opportunity.

In The Road Less Taken, Kathryn Bertine takes readers through her journey of striving to become a professional cyclist in her mid-30s. Her essays explore the twists and turns on life’s unexpected roads via bicycle, but also the larger meaning of what it means to heed one’s inner compass and search for a personal true north. With her signature wit and humor Bertine’s essays travel far beyond the bike lane, resonating with anyone who has ever dared to try and turn their dreams into a reality.

Imagine George Plimpton. Except with real athletic ability. And he’s a woman. And she’s taken on a challenge that makes Paper Lion look like a brisk game of Go Fish.

In the tradition of Anthony Bourdain's "Kitchen Confidential" and Jim Bouton's classic "Ball Four," Bertine humorously and honestly dishes the dirt about the little-known dark side of a seemingly glamorous world

Mr. Jack and Ms. Jill have Just gotten back from the groomers,

and they are decked out to the nines.

Jill looking as cute as could be.

Jack, dapper in his ascot

Don't Be Shy: Share Your Stories!

I'm looking forward to sharing more of your personal stories - oral, written, or otherwise, as we enter our second year. I'd so love to present them to The Flock, hit a mailbox below to share your story.

Holualoa Ed Fit Wellness & Culture 2

520-818-4433

View as Webpage