Dean Ornish Supplements

I’m trying to figure out the supplements that Dean Ornish is giving to his AD test participants.

As I have more information, I will post it here.

Here is the information from his online study notes.
He is now doing an Alzheimers reversal study… are some of the details….note the extra supplements.
Diet: A low fat (10-15%) whole foods vegan diet, high in complex carbs and low in refined carbs (fruits, vegetables, whole grains, legumes, soy, seeds & nuts). Calories unrestricted. Multivitamin, fish oil, curcumin, vitamin C, B12, CoQ10, lion’s mane, probiotic, and magnesium.”

On his website, he adds this advice…
“We recommend a low dose multivitamin and mineral supplement with B-12 (without iron, if not of childbearing age), fish oil and, possibly upon the advice of a physician, calcium supplements.”

He also seems to like Omega 3’s for most people.
Nordic Naturals is what he recommends.
“For heart health, the Dr. Dean Ornish Program for Reversing Heart Disease recommends 2-4 grams of Omega-3 a day with an approximate ratio 600 mg EPA and 400 mg DHA per 1000 mg. It’s important to read the labels since fish oil supplements contain fish, and some can be relatively high in cholesterol.

Curcumin article – he reccommends – Standardized powder (curcumin): 400 – 600mg, 3 times per day


Health Gurus – WFPB

When you first start your journey toward a Whole Food Plant Based Diet (WFPB), it’s a bit confusing when you get into the details and different doctors and advisors. My main focus is to get advice from people that are science based and not just their opinion. Here’s my list and notes about particular doctors and their advice.

Dr. Neal Barnard – 69 years young in 2022
Part of the group. Lots of good advice – based on science. Little oil or alcohol. Small amounts of nuts and grape juice are advised.

Dr. T. Colin Campbell – 88 years young in 2022
Wrote “The China Study.” Went to China
“Heart disease can be reversed with diet alone – and in doing so, reducing animal protein is more signifnicant than reducing saturated fat.”
The above is a bit controversial, but the end result is the same – WFPB.
“I learned….they had never seen a heart disease fatality among their patients who had blood cholesterol levels below 150 mg/dL”
I wonder if this might be true also for types of dementia?

Dr. Caldwell B. Esselstyn Jr. – 88 years young in 2022
WFPB – his studies with heart patients brought cholesterol down to 132 and in the following 11 years they only had one coronary event and that was from a patient who strayed from the diet for two years. Blockage in arteries was reduced by 7% in the first 5 years – blood delivery is improved by 30%. He doesn’t like oils, and is ok with people without heart disease eating nuts,

Rip Esselstyn – same as his father above.

Dr. Dean Ornish – 69 years young in 2022
He has done great working that heart disease can be reversed through a WFPB diet. He now allows some seeds, nuts and possibly avocado.
He is now doing an Alzheimers reversal study… are some of the details….note the extra supplements.
Diet: A low fat (10-15%) whole foods vegan diet, high in complex carbs and low in refined carbs (fruits, vegetables, whole grains, legumes, soy, seeds & nuts). Calories unrestricted. Multivitamin, fish oil, curcumin, vitamin C, B12, CoQ10, lion’s mane, probiotic, and magnesium.

Dr Joel Kahn cardiologist – sells some stuff which makes him a bit suspect. He has an interesting email that you can subscribe to – it have the links to back up the advice. He also agrees that protein advances aging.
– You can deviate at times.
– Get blood test for Lip protein A –
– Animal based saturated fat promote high cholesterol –

Dr. Michael Greger – 50 years young in 2022 Nutrition Facts YouTube Channel
Good videos with lots of science studies.
He has a list of 11 foods to eat plus exercise and he recently added mushrooms.

Dr. Gil Carvalho
Science based doctor which weighs a lot of evidence.

Chuck Carroll – not a doctor, but interviews great guests from the PCRM podcast.

Dr. Will Bulsiewicz – gastroenterologist

Dr. Jim Loomis

Plant Chompers – he does LOTS of research and is a bit hard to follow on YouTube as he speaks very quickly with lots of data.

Oats Five Ways

As I was watching Dr. Esselstyn on YouTube, I discovered a new way to eat oats. He just puts the raw oats in a bowl with berries and oat milk. I have tried it this way and like it just fine. It’s a bit chewy. but I like it and it’s certainly easy. I add a Tab of ground flax seed and don’t even notice it. I prefer soy milk for the protein. He eats oats like this two times a day…..note he is currently 88 years young.

The 2nd way is to combine oats and soy/almond etc milk and put it in the refrigerator overnight.
I just tried that today and I like the texture and taste. Even after two days, the oats are good. Add cinnamon in the overnight oats.

The 3rd way to eat oats are oatmeal cookies. Below are GF – Vegan cookies made with maple syrup…….delicious.

The 4th way to eat oats are granola bars. I like the Nature Valley oats n honey bars.

The 5th way to eat oats is the old fashioned oatmeal that you cook on the stove.

Rice – a Complicated Grain

One of the grains which is recommended on a Whole Foods Plant Based diet is rice – either white or preferably brown rice.
The complicating factor is that rice tends to pick up arsenic from the soil and water – not good.

Below are some links related to rice. Unfortunately, it seems to be a bit complicated.

Rice is Good.

In China, white rice did NOT increase the prevalence of diabetes when they mainly ate plants and rice. When the diet started to Westernize, the diabetes risk increased.

Long term consumption of total rice, white or brown rice was not associated with risk of developing cancer in US men and women.”

Dr. Barnard – rice studies don’t show any increase in cancer. Brown or white rice doesn’t matter. Califormina, India and Paskitan rice has less arsenic.

Here is what Consumer Reports says about arsenic and how to reduce your risk.

Rice is Bad

Rice causes CVD and death.

Dr. Greger moves white rice to a red light food and brown rice to a yellow light food.

Best way to cook rice…..from Dr. Barnard, Con. Reports. and others.

  • Choose rice from California, India or Pakistan – they have less arsenic.
  • Rinse rice
  • Soak rice in water over night and get rid of that water.
  • Rinse thoroughly
  • Cook rice in 6 to one ratio and throw off excess water after the rice is done.
  • Rinse again with hot water.
  • This procedure gets rid of 80% of arsenic.

Reducing arsenic technique

Strength at 75

Change #1 – I hurt myself after just a couple of weeks. I’ve healed up and decided to cut back on the weight and not go to failure. I attempting to find a weight that is slightly heavy, but won’t cause me to pull a muscle. I’m exercising twice a week. Push ups have increased from zero to 4 in seven weeks.


  • Easy Pushups –
  • Squats –
  • Lay of side – leg lifts –
  • Situps –
  • Lay down one leg lift –
  • Lift on side of body
  • Overhead lift –
  • Curls
  • Reverse Curls
  • Bent over row
  • Shoulder shrug –

I was visiting a friend who recommend a book – The Slow Burn Fitness Revolution by Fredrick Hahn. It’s a way to increase strength at home with limited weights and a small time commitment. I was impressed with my friend’s results, so I thought I’d give it a try.
The Basics – for each exercise, lift the weight very slowly – 10 seconds up and 10 seconds down. Exercise for 60 to 90 seconds. We are starting with lighter weights and 60 seconds. If the exercise is too easy, increase the weight. We started out using a metronome app on the phone, but have stopped that and just use the Timer function on the phone and try and exercise for 90 seconds.

Sept. 19 – We are starting with hand weights two times a week – Mon. and Thur.


Strength Training and Aerobics are best for reduction in death – 41%.

As I researched the topic, I found a lot of people with this approach to strength training. Below are some of the other advocates.

Wayne Wescott seems to have a lot of evidence for the benefits of strength training.

Increase muscle by one pound per month and decrease fat one pound per month. He found the same muscle gain for twice a week versus three times a week. I don’t believe he tested once a week. He also shows many other benefits to strength training. I like that he uses scientific references.

Strength Training for Baby Boomers and Beyond by Wayne Westcott

Dr. Mercola

Doug McGuff is also well known in this area. He wrote the book Body by Science.

His main tenant is the same as Frederick Hahn. Train once a week – 60 to 90 seconds of slow lifting to the point of failure. He says, “move the weight as slowly as you can.”
I didn’t find anything new from this book.

Soil and Gut Connections

This is a hypothesis as to how the mechanisms in the soil and gut are similar and what I can learn from each.

As a gardener for over 30 years, I have seen the shift from gardeners taming their dirt and garden with the use of tillers, fertilizers, mono-culture, insecticides, fungicides and herbicides. The philosophy used to be, “I have to manage the dirt to get a good crop. ”

There is a shift today to a more natural way of gardening. If you go into a forest or natural area, no people are needed to manage the land. Mother Nature is in charge and seems to do a fine job without any need for human intervention. She creates her own nutrients from the soil, fungi, bacteria and other living creatures. One tsp of soil contains 100 million to 1 billion bacteria. The soil contains an army ready and willing to work for you and bring the plants the nutrients it needs.

As a result, there are a number of proponents of No Till, Cover Crops, Plant Diversity and No artificial fertilizers. Gabe Brown, Ray Archuleta, Charles Dowding, Scott Woodbury and Dave Brandt are all experts in this area with lots of YouTube videos.

The gut of every human seems similar to this soil model. It contains millions of bacteria and the particular type of microbiome is complex and somewhat different from person to person.

Just as you could feed your soil with fertilizers, you could also feed your gut with tilled up refined foods and then add in vitamins to try and stay healthy.

Another option is to only feed your gut with a whole food plant based diet and let your microbiome extract the needed nutrients for your body. That’s what I’m going to try and do. I’m hoping that my body will tell me what I need to eat and I can get all the nutrients I need by eating a diverse WFPB diet.

While I have taken many vitamin and supplement pills in the past, I am cutting back to just two – B12 and Vitamin D3.

Time will tell.

Free Movie DVDs

Since I recently closed my Netflix DVD subscription, I’ve found another solution with even better choices and the cost is FREE.

The or St. Louis County Library not only has a great collection of older videos on DVDs, but they are keeping up the collection and buying new movies all the time. There’s a bit of a trick to find the list of new dvds. Here is how to do it.

On the Main Page, under the “Start Your Search Here”, change the “Down Arrow” to Classic and then click on the Go button to the right.

Click on New DVDs and you will get a list of new dvds that you can request.


WFPB – Whole Foods Plant Based

9 Month Report

  • Numbers moving in the right direction – cholesterol 102, blood sugar normal.
  • Feeling better – exercising 1 hr/day
  • Lost 28 pounds
  • Right foot more feeling
  • Hands aren’t cold
  • Reflux and stomach is better

Where’s the Protein Song
(Sung to……Take Me Out to the Ball Game)

Where are you getting your protein?
Are you getting enough?

I say Beans and Lentils and Whole Grains
Tofu and Soy they’re so good for the brain.

And there’s Oats and Nuts and Seeds
potatoes, broccoli, and rice.

Whole Foods Plant Based is my best advice.

18 g – Peanut butter sandwich

Beans -Heirloom Beans

You can buy heirloom beans at Rancho Gordo – also……Walmart has Mayocoba beans for $2.26/pound

Movies to Watch

  • The Games Changers – Netflix
  • What the Health – Netflix
  • Forks Over Knives – YouTube.
  • Seaspiracy – Netflix

St. Louis Restaurants



Cinammon, frozen berries, banana, dates-2, ground flax, ginger, frozen kale, soy milk,


  • Baked Potato with toppings
  • Chili on top of rice
  • Hamburger and fries


  • B – alzheimers
  • C – Parkinsons Disease – 1,
  • C – early dementia
  • D – t, r, b,r
  • D – dementia, strokes, bypass, colon cancer
  • M – Diabetes
  • P – Rheumatoid arthritis

Protein Notes

  • 1 gram protein/kg/day.
  • I would need a minimum of 75 grams protein/day. 1 kg = 2.2 pounds.
  • Protein Database
  • Tofu – 4 oz – 12 g
  • Beans/Hummus- 1/2 cp – 8 to 10 g
  • Peanuts – 1/4 cp – 9 g
  • Pnut butter 2 T – 7 g
  • Soy Milk – 8oz – 7 g
  • Peas – 4 g
  • Bread – 1 slice – 3 g
  • Rice – 1/2 cup – 2 g

TVP – Soy Based Product which makes a ground beef type of base for spaghetti, tacos etc.

Below is the recipe that Gerry used.

Product Tests

Grade A-, – smooth and good taste
B – smells good and has a nice texture

B – nice coating – inside is good – heat in oven. Fried might be better.
C – has a greyish color, nice texture, but it tastes sweet.
B – good texture – slight onion flavor
F – don’t like the taste plus it’s too hot.
D – Didn’t crisp up – taste was marginal.
Grade B – nice texture, look and taste.
A – good texture and look. Cooked on a grill with smoke and BBQ sauce might be best. Big discount at Costco. These have lots of coconut oil, so we are looking for an alternative.
Grade B – I like the bread like consistency.

St. Louis County Tax Receipts

I received a recent notice enclosed with my latest County Real Estate and Personal Property notices.

“IMPORTANT: You will no longer receive a mailed receipt. Official receipts may be printed from our website or obtained in person at one of our offices.”

If you go to their website, nothing says anything about receipts.

I also called, but after 20 minutes on hold I gave up.
I did find a solution by doing a search.
Go to this site and put in your address for your Real Estate taxes.

Fill in the information about your property and then choose Tax Info & Receipt and the Year.

Click on the “Print 2021 Tax Receipt”

For Personal Property Tax Receipts…..

DIY Gutter Guards

This is not as flat as it looks.

If you’d like to add gutter guards to your gutters, but are put off by the high cost, usually thousands of dollars, here’s an alternative.

I bought the gutter guards from Costco, but you can also get them on Amazon. I got them for $1.53/ft. on sale. That means my two story house would cost around $300 in material cost.

Here are the main tools I used. A leaf blower to clean out the gutters, a drill with a clutch, and various pliers and cutters. I found the aluminum hard to cut and tried various options including a hack saw, Dremel and bolt cutters. Use whatever you have and whatever works for you.

I used both ladders, but the extension ladder worked well most of the time.

For the easy straight sections, I can install a four foot section in five minutes. The ends and the angles take more time.

I found the screws harder to put in than their description – “hot knife through butter,” but just used constant pressure to get them in.

In general, you want the gutter guard at an angle, so the leaves will blow off more easily. You do that by putting the gutter guard under the shingles.

The tricky parts are the end which requires you to cut off the aluminum and fold the screen down over then end to cover the opening.

When you register, they supposedly send you a brush which you can use to brush off the gutter guards when necessary.

I did pay someone to do the 2nd floor, but he only charged $225.00.

Below are a couple good videos about the process. I’d watch them to see the process.

Roofing Notes

I’ve decided to have a new roof put on, so I’m sharing my notes about the process.

Not all roofing contractors are the same.
One company never showed up to meet me twice and had incorrect information on the contract.
One contractor came by twice, talked to me, showed me pictures of the roof and a potential problem
I only contacted roofers with a BBB accreditation and an A+ rating, plus good reviews on Google.
Being trustworthy and have good reviews is very important to me.
I’d encourage you to get at least five bids and also check with friends for referrals.
I ended up using a roofer recommended by a friend.

Have them inspect the chimney – does it need tuckpointing?
Yes – I needed tuckpointing. Ideally have the tuckpointing done before the new roof is put on.
Ask if the roofer has a tuck pointer they recommend or if anyone on their crew does tuck pointing.
Are they just reusing the old flashing or putting in new flashing?

Some contracts are quite simple and some are quite detailed.
I prefer the contract which goes into the exact details of what they are going to do.

Down Payment.
One contractor did not need a down payment, one wanted $500 and many wanted 50% up front.

Drip Edge
Most places online recommend a drip edge. It appears to be part of the local code.

Flashing – Base
My old aluminum flashing is pulling out.
One roofer recommended using screws to hold it down plus a caulk on top of the screws.

Ice and Water Shield
First layer around edges, Valleys, plumbing pipes, chimney.

Nails per shingle.
Most recommend four nails per shingle, some put in five.

Nail versus staples
Most people recommend nails versus staples.

Prices have quadrupled in the last 17 years. What cost me $3000 in the past is now $12,000.00
Low cost is not the most important thing to me, but it’s a factor.
I did find a roofer I trust will do a good job for $3000 less.

Ridge Vent
Most roofer recommend this.
I have roof vents already on the roof and vents in the gables so I’m not putting in a ridge vent.

Cost of most good shingles seems to be about the same.
Most of the contractors in St. Louis recommend Certainteed Landmark.
I prefer the Owens Corning Duration brand. It has a higher rating on Consumer Reports. I also like its nailing strip.

Shingle Starter Course
They usually make specific shingles for the first row of shingles.

There are a number of options.
Most roofers use a synthetic felt. Some use a 15# felt which is the old type.
One roofer recommends 30# felt.

Vents – Air
I have roof vents installed already.
All roofers will install new aluminum vents.

Vents – Plumbing
Most install new flashing.
One installs a lead flashing versus the rubber boot most use.

Vent – furnace flue
Have them paint this.

Keeping Your Garage Safe and Secure

Rather than use a clicker that I kept on the car’s visor, I’ve decided to try a keychain clicker. The cost is around $33 each and was easy to install.

I read about cars being broken into almost every week in our community. If you have a garage door opener on the visor, then the bad guys have easy entry into your house if they get into your car.

Note – while I have a Chamberlain opener, I’m sure most companies have their own brand of keychain opener.

Here is another type of physical lock that I use during vacations.
You attach it with four metal screws and it prevents the door from being opened.

Free Classes Every Day

What I’ve recently discovered is the plethora of free virtual classes available at our local library. While this is specifically the St. Louis County Library system, it is open to anyone and I’m guessing that this type of resource is available at other libraries. You don’t need a library card or be part of the SLCL system.

Here’s the link to get to the Calendar – enjoy.

IRS – Pin and Sign-Up

Brian Krebs is reporting that starting in January of 2021, all citizens can get a pin number for use when filing their federal taxes. He also suggests that people now setup an account with the IRS. It took me ten minutes to setup an account, but then they send you a letter which you use to activate the account.

The only question I have is, “Does my wife need her own pin or can my pin work for both of us since we file jointly?
The answer I got from an accountant friend was, “In the past, the IRS issued an IPPIN to the person who had been compromised. If both spouses were compromised, each received an IPPIN.”

Replace Your Watch Battery

When my wife’s watch needed a new battery, I checked with a local watch repair and they wanted $27.00 to put in a new battery. Since a new watch only costs $25.00, I thought I’d try to replace the battery myself.

The watch make is a Skagen, which is a bit more upscale then our usual Timex.

I bought a $12.00 kit on Amazon which had a number of pieces. I wasn’t sure which piece would actually work. The knife-like tool worked to pop off the back. The notch for the knife was barely visible.

Notch for the Knife

You can also notice above the black line which I put on the watch. This is to mark the spot where the watch should line up with the turning mechanism. You might also notice the dirt and dust around the edge. I’ll clean this off with a vacuum and alcohol swab.

A 20 pack of batteries was available on Amazon for $5.99.

I tried to just press the back on, but didn’t have any luck. I ended up buying an inexpensive press which worked after a couple of tries.

Here’s a video showing the process.

Frost at 38 degrees

This frost caught my attention on October 4th since it was not supposed to be that cold that night.

According to weather records, the temperature only got down to 38 degrees.

The process that causes ice to freeze when the temperature is above freezing is called radiative cooling. Below is a video which talks about the process.

Can you make ice at 40 degrees? Give it a try.

Replacement Windows

Since I need to replace a few windows in my house, I thought I’d share my research. It’s interesting that I talked to eight different companies and only made my choice after talking to the eighth company.

First – it’s complicated. and there are a lot of factors to consider.


You have to figure out what material you want your windows made out of. You can choose:

  1. Wood
  2. Wood covered with vinyl or aluminum
  3. Fibrex – wood and vinyl
  4. Vinyl
  5. Fiberglass.

Wood – the windows I’m replacing have rotted at the bottom, so I’m not a fan of all wood windows. They take a lot of maintenance – painting at the minimum.

Wood covered with vinyl or aluminum – this seems to be the ideal since you eliminated the maintenance factor. Pella had a lawsuit against them for water getting behind the aluminum and rotting the wood. Again – wood will rot if it gets water damaged.

Fibrex – this is an Andersen Windows product. They combine wood fibers and pvc. This results in a stronger product and theoretically shouldn’t rot.

Fiberglass – a more rigid window which won’t rot, but may need painting.

Vinyl – there seem to be lots of brands and quality types with vinyl. Consumer Reports rates vinyl windows on wind and rain resistance and gives out score from 91 to 54.


This is a biggie since poor installation can cause problems with even the most expensive window. I even have doubts about one installation I heard about from a big box store where they had complaints that the window stuck out past the vinyl. It’s the Pella 350 which is about an inch larger than their 250 model. The Pella dealer said that they installed theirs so that the window never went past the vinyl siding on the outside of the house.


As you can see by the table below, prices go from $850 to $4730 for two windows. For my whole house, the price would from $9775 to $54,395.

Elite Exteriors – vinyl – Corvus 1000$850
Home Depot – Andersen 400 wood covered vinyl
Home Depot – Andersen 100 composite
Home Depot – Simonton 6100 vinyl$1772
Lowes 250 – vinyl
Lowes 350 – (CR-93)
Marvin – Elevate – fiberglass$3170
Mills – Pella 350 vinyl (CR-93)
Mills – Great Lakes Comfort Smart vinyl
Pella 250 vinyl
Pella 350 vinyl (CR-93)
Window World 4000 (CR-67?)$1148
Renewal by Andersen$4730
Wilke Window – this is to fix two windows and replace one.$1140

Consumer Reports (CR) gives ratings on wind and rain resistance. They don’t give advice on how well the windows hold up over a number of years.

The two windows I am replacing have rotted on the bottom. They are 100% wood windows, but they have lasted 30 years. My other windows seem to be holding up ok. They do need regular maintenance.

Your income, what you can afford and how long you plan on living at your current residence are all factors when you consider price.

Models by Manufacturer

Each windows company has a number of models which they sell. Each different model has a different price point and different features. Some are single hung versus double hung. Some tilt-in and some don’t. Some have the grill between the glass and some don’t. Some have a full screen and some have a half screen. What you have to figure out is what are the features which are most important to you and what are you willing to pay extra for.

Marvin – fiberglass – one thing I didn’t like about the sales presentation was that he did not have any models or displays to show me the different series and what the difference was between them. He didn’t even have a brochure. You have to go online to download or request brochures or go to their show room.

Pella 350 – This model is an inch thicker than the 250 and has an extra weather strip. This is also the model highest rated by CR. While Lowes has a good price on the 350, especially for veterans, they don’t have their own installers, but contract it out.

Renewal By Andersen – RBA – these are the most expensive. While I do like the RBA windows and their service, I don’t like their high price.

Window World – Model 4000 – this is the model recommended by the sales person. It has a couple of unusual things I noted. 1. You can’t open the bottom window all the way since there is a piece of trim which sticks out and stops the window. This piece of trim also showed a hole which water might enter. 2. For some reason instead of the water just following the natural path and leaving down a sloped piece, it has a small lip at the bottom to hole the water in and only has a small “weep” hole on the side which is covered up by the screen. I can see the water getting backed up and/or the weep hole being blocked. On the other hand, I have a friend who has bought a number of these windows and likes them.

Weep hole on both sides – Screen covers up the hole.

Other Considerations

Every person’s situation is different so there is not one right answer for everyone. You need to look at all the ratings, the price, the installation and all the features you want and make a decision that is right for you.

Other Factors

I like to use the Consumer Reports ratings as a basis for my decision. I currently have Andersen windows in my house and want to match the look and finish of these windows. The Pella 350 seem to come close to matching the look of the Andersens. The Pella 350 also has a nice inside finish than other vinyl windows and is larger. It also has the grills between the glass and has the tilt-in feature.

My Solution

While almost all companies were more than happy to replace my windows, a couple suggested that my water problem was related to factors other than my windows. That seems to be the case. A couple suggested just replacing my lower sash with Andersen replacement windows. I ended up choosing Wilke Window to replace the lower sash in my two windows and also replace another window in my kitchen for a price of $1140.00.

Mat Fraser – Crossfit Champion

I ran across Mat Fraser in a YouTube video and was impressed with his level of fitness for a relatively small man. At 5’7″ he’s my size, so right away I relate to him and hope I can learn a bit from him.

Here are some notes from the video below.

  • He doesn’t follow any one type of diet.
  • He doesn’t eat out much.
  • He eats food from the outside of the grocery – meats, vegs, fruit,
    Usually nothing from a package.
  • He eats white rice with almost every meal.
  • “You can’t out train a bad diet.”
  • He doesn’t take multi-vitamins
  • He takes whey protein, Extend BCAA (Branched Chain Amino Acids), and CBD,
  • CBD in morning – Beam Clarity and at night Beam Dream
  • C4 pre-workout – has caffeine and beta-alanine
  • Lots of sleep. Turn off all electronics. Sleepy time tea.
  • I have also seen him use Ice Water baths – questionable?
  • Interesting he did not mention any anti-inflammatory drugs.

Bushes – Trees in the Yard

Since Crestwood is hopefully going to receive some free bushes-trees from Forest Releaf, here are some notes on each species from the Missouri Botanical Garden website.

Aromatic Sumacs Rhus aromatica

Height: 2.00 to 6.00 feet
Spread: 6.00 to 10.00 feet
Bloom Time: April
Bloom Description: Yellow
Sun: Full sun to part shade
Water: Dry to medium
Maintenance: Low
Flower: Insignificant
Leaf: Fragrant, Good Fall
Attracts: Birds, Butterflies
Fruit: Showy

Smooth Sumac – Rhus glabra

Zone: 3 to 9
Height: 9.00 to 15.00 feet
Spread: 9.00 to 15.00 feet
Bloom Time: June
Bloom Description: Yellowish-green
Sun: Full sun to part shade
Water: Dry to medium
Maintenance: Medium
Flower: Showy
Leaf: Good Fall
Attracts: Birds, Butterflies
Fruit: Showy
Other: Winter Interest

Black Chokeberry – Aronia melanocarpa

Zone: 3 to 8
Height: 3.00 to 6.00 feet
Spread: 3.00 to 6.00 feet
Bloom Time: May
Bloom Description: White
Sun: Full sun to part shade
Water: Medium
Maintenance: Low
Suggested Use: Hedge, Naturalize, Rain Garden
Flower: Showy
Leaf: Good Fall
Attracts: Birds
Fruit: Showy, Edible
Tolerate: Wet Soil

Deciduous Holly  – Ilex decidua

Zone: 5 to 9
Height: 7.00 to 15.00 feet
Spread: 5.00 to 12.00 feet
Bloom Time: May
Bloom Description: Dull white
Sun: Full sun to part shade
Water: Medium
Maintenance: Low
Suggested Use: Rain Garden
Flower: Insignificant
Attracts: Birds
Other: Winter Interest

Eastern Ninebark – Physocarpus opulifolius

Height: 5.00 to 8.00 feet
Spread: 4.00 to 6.00 feet
Bloom Time: May to June
Bloom Description: White or pink
Sun: Full sun to part shade
Water: Dry to medium
Maintenance: Medium
Suggested Use: Hedge
Flower: Showy
Tolerate: Drought, Erosion, Clay Soil, Dry Soil, Wet Soil, Shallow-Rocky Soil, Black Walnut

Eastern Wahoo – Euonymus atropurpureus

Zone: 3 to 7
Height: 12.00 to 20.00 feet
Spread: 15.00 to 25.00 feet
Bloom Time: June
Bloom Description: Dk. purple
Sun: Full sun to part shade
Water: Medium
Maintenance: Low
Suggested Use: Rain Garden
Leaf: Good Fall
Attracts: Birds
Fruit: Showy
Tolerate: Black Walnut

False Indigo – Baptisia australis

Type: Herbaceous perennial
Family: Fabaceae
Native Range: Eastern United States
Zone: 3 to 9
Height: 3.00 to 4.00 feet
Spread: 3.00 to 4.00 feet
Bloom Time: May to June
Bloom Description: Indigo blue
Sun: Full sun to part shade
Water: Dry to medium
Maintenance: Low
Suggested Use: Naturalize
Flower: Showy
Attracts: Butterflies
Fruit: Showy
Tolerate: Rabbit, Drought, Erosion, Clay Soil, Dry Soil, Shallow-Rocky Soil

Roughleaf Dogwood – Cornus drummondii

Zone: 5 to 8
Height: 6.00 to 15.00 feet
Spread: 6.00 to 15.00 feet
Bloom Time: May to June
Bloom Description: Yellowish-white
Sun: Full sun to part shade
Water: Medium to wet
Maintenance: Medium
Tolerate: Deer

Silky Dogwood – Cornus amomum

Type: Deciduous shrub
Family: Cornaceae
Native Range: Eastern North America
Zone: 5 to 8
Height: 6.00 to 12.00 feet
Spread: 6.00 to 12.00 feet
Bloom Time: May to June
Bloom Description: Yellowish white
Sun: Full sun to part shade
Water: Medium to wet
Maintenance: Medium
Suggested Use: Hedge, Rain Garden
Flower: Showy
Attracts: Birds
Fruit: Showy
Tolerate: Deer, Erosion, Wet Soil, Black Walnut

Hospital Go-Bag

If you are ever heading to either Urgent Care, the Emergency Room or the Hospital, one item that I suggest you always bring with you is the Hospital Go-Bag.

The items in the bag may differ a bit for each person, but you can change the list to fit your needs.
Here is our list.


Last Minute

  • book or kindle
  • extra clothes
  • glasses case
  • health record –
  • snacks/cookies
  • watch
  • tums, tylenol, prilosec
  • wallet
  • medications for both people (bring pill cases)
  • phones and chargers – our phone frequently doesn’t work in many hospital locations.

Always in the Bag

  • AA batteries – TV remotes at the hospital frequently need new batteries
  • paper and pens – take notes on everything that happens
  • Toothpicks
  • Underwear
  • Urinal