Now, doesn’t this banana bread look scrumptious? And, the recipe has been modified to make it healthier.

The amount of sugar has been reduced and applesauce has been used to replace some of the oil. Personally, I would use coconut oil instead of the vegetable oil. It is healthier!

You can use coconut sugar in place of some of the brown sugar.

The mini chocolate chips are optional but, oh, so good!
​

Bucket lists are a popular topic among all age groups, but especially those in their 50’s, 60’s and beyond. There was even a popular movie titled The Bucket List, released in 2007, featuring seasoned actors Jack Nicholson and Morgan Freeman – who played two men with terminal illnesses – who wanted to cross items off their own bucket lists before they died.

Of course, you don’t need an illness to start a bucket list. Better to begin long before your own mortality is staring you in the face. Here are some reasons you might or might not want to start and pursue you own bucket list.

Bucket List Pros:

• It’s highly motivational. Just ask someone who completed an item like hiking Machu Picchu or catching that awesome fish, or whatever it is that his or her heart desires. They can’t wait for the next adventure.
• It’s pleasing. Your bucket list items should be fun and bring you joy and a feeling of satisfaction.
• You will be following your own life plan instead of what others expect of you.
• Most of your bucket list items will probably involve others. This gives you many more chances for creating meaningful connections.
• Having important things to do can give you something to live for and actually extend your life.

Bucket List Cons:

• You lose some of your flexibility and spontaneity when following a prescribed list.
• You can become so focused on your bucket list, you forget to enjoy the experience. Remember, it should be about the journey more than the goal.
• You may spend too much time or money out of a compulsion to complete your items.
• If you load your list with irrational items, or take no action, this can be worse than never starting the list.
• Even if you have a rational and achievable list, you may be disappointed if you fail to achieve some of the items on your list.

To speak to the last point, it is perfectly acceptable and to be expected, that you not complete all the items on your list. In fact, if the list is easily achievable, you probably haven’t tried hard enough.

There is a Common Misperception That Bucket lists are Only for Big Items
There is a common misperception that bucket lists are only for big items, but they are really for whatever you find meaningful. Here are the types of things that can go on bucket lists:

• Places you want to see (e.g. Machu Picchu).
• People you want to spend time with (your best friend from high school).
• Physical goals you want to achieve (complete a half or full marathon).
• Things you want to learn (speak a foreign language)
• Habits you want to establish (meditate or establishing exercise routine).
  

If you are looking for idea starters, try this article from developgoodhabits.com. They not only give you 553 potential bucket list items but also the following great advice for building your own list: “As you go through this list, be sure to write down the items that resonate with your “personal why.” Then add the ideas that sound like a great challenge. Then the stuff that’s fun. Then the ideas that you can share with your significant other. And finally, the ideas that will help with your self-improvement efforts.”

Remember that the bucket list is a positive endeavor – what you intend to do – and not about what you aren’t going to do. Not doing cool stuff is a common deathbed regret. And guess what my friend – you get to define what you consider cool stuff! This is a great privilege but can be wasted if you fail to write out and go make the items on your bucket list happen. What better time to start than right now?

Yeah, OK, keto may be all the rage, but I’m not a fan. Sure it can result in some quick weight loss, but not always without detrimental long term effects. There is no one eating style that works for everyone, and keto definitely has some contraindications. For example, the following people should most definitely reconsider:

-middle aged women (due to the hormonal changes experienced at this age)
-anyone with a history of adrenal issues
- anyone who is underweight
- anyone with potential blood sugar issues (not only limited to diabetes, but also metabolic syndrome and hypoglycemia)
-anyone with any history of disordered eating behaviors or an unhealthy psychological relationship with food. (Foods should never be “bad” or “taboo”)
-anyone with a history of insomnia or depression. (carbohydrates are needed for our bodies to make serotonin.)

To this I would also add anyone looking to workout with any level of intensity. Which should be everyone, since exercise is very important for mental and physical health, even more so as you age. If you are really trying to hit it in the gym and finding yourself hitting a wall during your HIIT or weightlifting workout, your body doesn’t have enough glycogen storage to provide you with the energy you need.

Rather than sticking with this low carb high fat fad diet on a daily basis, and not allowing yourself any deviation, I suggest carb-cycling as a more effective, safer and realistic option for weight loss.

Carbs are a very important part of healthy nutrition as they fuel both your brain and body, especially when doing high intensity cardio or any significant muscle building workouts. When doing intense exercise, carbohydrates and fat are burned for energy instead of protein, allowing the protein to be used for its intended purpose – powering and repairing muscle. However, on days when you are not active, extra carbs encourage your body to store unused glucose in fat cells. This is why carb cycling based on your activity level makes sense.

How to do it

I do not believe in counting every calorie and macro gram that you consume. This is stressful, takes time and can lead to disordered eating, as well as causing guilt, poor mood and cravings if your numbers aren’t “just right”. That being said, counting for a few days so you know about what your needs looks like is totally fine. But then just be mindful and intuitive from that point.

Basically you should aim to eat moderate to higher carbs on the days that you perform high intensity exercise such as interval training, weight lifting, HIIT or long distance runs. This does not mean you can pig out on refined junk and sugar. The focus should be on adding in more fruits, whole grains, beans and legumes, and sweeter root vegetables such as yams. To compensate for any shift in calories (which you may not need to do depending on your activity), you can always cut down on your fat intake on these days. Your depleted carb stores will be replenished, recharging your metabolism and leading to greater fat loss.

On days when you are not active, or doing light exercise such as gentle yoga, Pilates or a light walk, eat low carb so your body turns to fat for energy. The focus should be on protein and vegetables.

Once you know what your needs look like, counting isn’t necessary in my opinion. If you are sticking to mostly protein and veggies on low carb days, you are less likely to binge eat. (Most people overeat bread or chips, not salads and chicken). On your higher carb days, you can allow yourself those treats that you won’t eat that often, such as some whole grain pasta with dinner or a healthy dessert made with bananas and honey, for example. Knowing you can have these things on occasion when your body needs those extra carbs helps make “compliance” on the low carb days all that much easier! Just make sure to practice portion control. The most important thing is to make sure your diet isn’t monotonous. Focus on variety.

To give you an example of what a carb cycling week might look like, let's say you are doing heavy strength training and cardio in the gym on Mon, Tues, Thu and Fri. Those would be your higher carb days. Wed and Sat, you still exercise but maybe less intensity, and Sun is a rest day. These would be your lower carb days.

Carb cycling can get you over that plateau, allowing for more weight loss, greater energy, and quicker results at the gym, all while being far less restrictive and more enjoyable!

For more information or to work with our nutritionist, personal trainer or massage therapist, message us at contactus@khronologyfit.com or check out our website at khronologyfit.com

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Will Winsborrow, ACSM-CPT
        Certified in Mid-Life Functional Fitness
Stevie Winsborrow, NDTR, LMT
        Certified in Functional Medicine Nutrition
Khronology Functional Fitness and Nutrition

khronologyfit.com
contactus@khronologyfit.com
Khronology | Facebook
Khronology (@khronologyfit) / Twitter

You have a choice of days as well as the type of music you prefer. The music genres are varied throughout the summer:  jazz, blues, rock, R&B, Motown, oldies, bluegrass, reggae, Americana, Dixieland, pop, Latin, country and more!

All you need is a blanket or chair as well as some yummy snacks. The difficult part is deciding which concerts to attend!

Monday Music Series
6:00 - 8:00 p.m. Mondays
Summer Concerts On Gazebo Island in Green Mountain Falls
www.discoverutepass.com/monday-music-series/
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FIRST & MAIN SUMMER CONCERT SERIES
5:00 - 7:00 p.m. Fridays (June & July)
First and Main Town Center, 3650 New Center Point
firstandmaintowncenter.com
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PIKES PEAK JAZZ AND SWING SOCIETY’S ~ JAZZ IN THE PARKS
6:00 - 8:00 p.m. Wednesdays
ppjass.org
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Manitou Springs Live Music
For concerts in Manitou Springs – Click Here
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University Village Colorado - Summer Concert Series
7:00 - 9:00 p.m. Fridays
University Village Shopping Center - 5246 N. Nevada, Colorado Springs
Concert Schedule
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HILLSIDE GARDENS SUMMER CONCERT SERIES
6:00 - 8:30 p.m. Wednesdays
Hillside Gardens, 1006 S. Institute, Colorado Springs
Admission is $15 and that includes a house drink. Enjoy local food vendors.
hillsidegardensandevents.com
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BANNING LEWIS RANCH SUMMER CONCERT SERIES
6:00 - 8:00 p.m. second and fourth Thursdays
Banning Lewis Ranch, 6885 Vista del Pico Blvd., 522-2432, 
banninglewisranch.com
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LIMBACH PARK - TOWN OF MONUMENT
6:00 p.m. Wednesdays May 31 - August 9
Concerts in the Park Schedule
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JAZZ IN THE GARDEN AT GRACE AND ST. STEPHEN’S EPISCOPAL CHURCH
7:00 p.m. Fridays
601 N. Tejon St., 328-1125, 
gssepiscopal.org
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MUSIC ON THE LABYRINTH
6:30 p.m. Saturdays
First Christian Church, 16 E. Platte Ave., 
firstchristiancos.org
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MUSICAL MONDAYS IN MONUMENT VALLEY PARK
6:30 p.m. Mondays
Monument Valley Park, on lawn west of Colorado Springs Fine Arts Center,
170 W. Cache la Poudre St.
Concert Schedule
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SUMMER CONCERTS IN THE GLEN
6:00 -7:30 p.m. Wednesdays ~ July & August
The Glen at Broadmoor Community Church, 315 Lake Ave., 
broadmoorchurch.org
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EL PASO COUNTY CONCERTS IN THE PARK
6:00 - 8:00 p.m. Thursdays  - Starting August 3
Concert Schedule

The Cumbres and Toltec Railroad is a National Historic Landmark. It's a 64-mile day trip that you will thoroughly enjoy and never forget. The narrow-gauge heritage railroad operates  between Antonito, Colorado and Chama, New Mexico. It crosses the borders of Colorado and New Mexico 11 times as it chugs its way up and over the 10,015′ high Cumbres Pass. You can depart from Antonito, Colorado or Chama, New Mexico for a steam train ride of a lifetime!

The Cumbres & Toltec goes where no automobile can go. Most of the route is through “off-the-grid” wilderness, so you’ll experience views into canyons and over ridges that can’t be seen in any other way.

The train travels at a top speed of 12 miles an hour, and that’s the beauty of it!
You won’t miss the aspen groves, the wildflowers, the steep mountain canyons, or the plentiful wildlife.

The steam engine is coal fired and carries you through steep mountain canyons, high desert, and lush meadows as you zig zag between the Colorado and New Mexico borders. There is, indeed, spectacular and rare Western scenery which can only be viewed from the train's unique route.

The Cumbres and Toltec Railroad has steamed through history and across the Rocky Mountains since 1880, when first tracks were laid across Cumbres Pass. This unique experience will take you back in time and off of the grid so you can experience the sounds, steam and steel of bygone years. Your daily grind can’t follow you into the great, unspoiled West.

Originally part of the Denver and Rio Grande Western Railroad's narrow-gauge network, the line has been jointly owned by the states of Colorado and New Mexico since 1970.

In 1988, a nonprofit organization called the Friends of the Cumbres & Toltec Scenic Railroad was established to preserve the history of the railroad and help maintain infrastructure and rolling stock. The Friends of the C&TSRR also participates in various education programs and provides the railroad guides, known as docents, who inform passengers about historical aspects of the railroad as well as locations of interest.
(Image Courtesy of Cumbres & Toltec Scenic Railroad)

A recent honor:
USA Today - "Best Train Ride in America”
Cumbres & Toltec Scenic Railroad ranks among the most authentic steam-operated railroads still in existence. Passengers aboard this National Historic Landmark travel along a track laid in 1880 between Chama, N.M. and Antonito, Colo. Source...

Related Travel Info...

Your “golden years” can be the best time of your life, especially when you've found just the right person to share them with. However, entering into a new marriage and merging your lives and families can sometimes be tricky. Read on for a few ideas about how to smooth out the process.


Incorporating Your Families
One of your first concerns in your new life is to incorporate both of your families into it. Let
your family members get to know each other and spend time together. Holding joint family
gatherings and holiday celebrations can help with this. The two of you may also want to
take your grandchildren on outings, so they can adapt to the new situation and learn how
much fun having a new grandparent and cousins can be.

Finding a New Home
You must also think about blending your two households. It can be difficult for one spouse
to move into the long-time family home of the other, so you may want to consider buying a
new home to start your new life together. Search for a place big enough to accommodate your physical needs, as well as all your combined possessions, although you may have to eliminate some old furnishings or purchase some new ones.

Dealing With Finances
As you join your lives in marriage, you must also decide how to handle your finances, and
this can be quite difficult. Do you want to combine your bank accounts and investments,
keep each person's finances separate, or designate one spouse as the owner and the other
as the beneficiary?

Also, update your Social Security information, and determine how your marriage affects
that income. Call the Social Security office for advice about your particular situation.
Don't forget to make any necessary changes to your insurance policies and Medicare
coverage. When tax time rolls around, you must decide whether to file jointly or separately.

Planning for the Future
Part of your adjustment to married life is planning for your future. For one thing, you need
to modify your will to reflect your new situation. This may mean making some tough
decisions that your families may not like, so keep the channels of communication open
throughout the process.

Also, consider what may happen if one of you needs nursing home care. Purchasing long-
term care insurance may be an option. In addition, put aside money for funeral expenses, so
your families don't have to think about that later.

Embarking on a New Venture
Finally, you and your spouse may embark on a new venture together by starting a small
business. You can enjoy working together while giving your income a boost. This kind of
job doesn't have to be a regular 9-to-5 commitment. You can work on your own schedule
by freelancing or consulting. You may even consider forming a corporation for tax benefits,
flexibility, and limited personal liability. Research carefully, for regulations vary from state
to state.

Enjoying Married Life
As you integrate your families, home, finances, and work, also focus on simply enjoying
married life and loving your spouse.

Visit the Silver Key website for more resources on how to live your best life in your golden years.
Source...

We want to share with you several 4th of July quotes from famous Americans who have contributed so much to our freedoms and wonderful way of life. We are forever grateful.

John F. Kennedy
“And so, my fellow Americans: ask not what your country can do for you – ask what you can do for your country. My fellow citizens of the world: ask not what America will do for you, but what together we can do for the freedom of man.”
“Let every nation know, whether it wishes us well or ill, we shall pay any price, bear any burden, meet any hardship, support any friend, oppose any foe, to assure the survival and success of liberty.”
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Peter Marshall
“May we think of freedom not as the right to do as we please, but as the opportunity to do what is right.”
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Oliver Wendell Holmes
“One flag, one land, one heart, one hand, one nation forevermore!”
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Marquis de Lafayette
“Humanity has won its battle. Liberty now has a country.”
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Dwight D. Eisenhower
“Freedom has its life in the hearts, the actions, the spirit of men and so it must be daily earned and refreshed – else like a flower cut from its life-giving roots, it will wither and die.”
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George Bernard Shaw
“Liberty is the breath of life to nations.”
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Condoleezza Rice
“The essence of America—that which really unites us—is not ethnicity, or nationality, or religion. It is an idea—and what an idea it is: that you can come from humble circumstances and do great things. That it doesn’t matter where you came from, but where you are going.”
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Lee Greenwood
“And I’m proud to be an American, where at least I know I’m free. And I won’t forget the men who died, who gave that right to me.”
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Benjamin Franklin
“Those who expect to reap the blessings of freedom, must, like men, undergo the fatigue of supporting it.”
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Oscar Wilde“With freedom, books, flowers, and the moon, who could not be happy?”
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