Narcissus and Potentilla, a childrens story about unfit kings and crooked enchanters

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Short story (One Evening Bed time read)
Life amongst the kings and queens, and the many lessons one could learn.

Photography, and web adaptation by Mike Koontz
2015, a Norse View Imaging and Publishing

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Once upon a time....
there lived a King and Queen who, though it is a very long while since they died, were much the same in their tastes and pursuits as people nowadays. The King, who was called Cloverleaf, liked hunting better than anything else; but he nevertheless bestowed as much care upon his kingdom as he felt equal to — that is to say, he never made an end of folding and unfolding the State documents. As to the Queen, she had once been very pretty, and she liked to believe that she was so still, which is, of course, always made quite easy for queens. Her name was Frivola, and her one occupation in life was the pursuit of amusement.

Balls, masquerades, and picnics followed one another in rapid succession, as fast as she could arrange them, and you may imagine that under these circumstances the kingdom was somewhat neglected. As a matter of fact, if anyone had a fancy for a town, or a province, he helped himself to it; but as long as the King had his horses and dogs, and the Queen her musicians and her actors, they did not trouble themselves about the matter. King Cloverleaf and Queen Frivola had but one child, and this Princess had from her very babyhood been so beautiful, that by the time she was four years old the Queen was desperately jealous of her, and so fearful that when she was grown up she would be more admired than herself, that she resolved to keep her hidden away out of sight.

To this end she caused a little house to be built not far beyond the Palace gardens, on the bank of a river. This was surrounded by a high wall, and in it the charming Potentilla was imprisoned. Her nurse, who was dumb, took care of her, and the necessaries of life were conveyed to her through a little window in the wall, while guards were always pacing to and fro outside, with orders to cut off the head of anyone who tried to approach, which they would certainly have done without thinking twice about it. The Queen told everyone, with much pretended sorrow, that the Princess was so ugly, and so troublesome, and altogether so impossible to love, that to keep her out of sight was the only thing that could be done for her. And this tale she repeated so often, that at last the whole court believed it. Things were in this state, and the Princess was about fifteen years old, when Prince Narcissus, attracted by the report of Queen Frivola’s gay doings, presented himself at the court. He was not much older than the Princess, and was as handsome a Prince as you would see in a day’s journey, and really, for his age, not so very scatter-brained. His parents were a King and Queen, whose story you will perhaps read some day. They died almost at the same time, leaving their kingdom to the eldest of their children, and commending their youngest son, Prince Narcissus, to the care of the Fairy Melinette. In this they did very well for him, for the Fairy was as kind as she was powerful, and she spared no pains in teaching the little Prince everything it was good for him to know, and even imparted to him some of her own Fairy lore. But as soon as he was grown up she sent him out to see the world for himself, though all the time she was secretly keeping watch over him, ready to help in any time of need. Before he started she gave him a ring which would render him invisible when he put it on his finger. These rings seem to be quite common; you must often have heard of them, even if you have never seen one. It was in the course of the Prince’s wanderings, in search of experience of men and things, that he came to the court of Queen Frivola, where he was extremely well received.

The Queen was delighted with him, so were all her ladies; and the King was very polite to him, though he did not quite see why the whole court was making such a fuss over him.

such a fuss

they made

Prince Narcissus enjoyed all that went on, and found the time pass very pleasantly. Before long, of course, he heard the story about the Princess Potentilla, and, as it had by that time been repeated many times, and had been added to here and there, she was represented as such a monster of ugliness that he was really quite curious to see her, and resolved to avail himself of the magic power of his ring to accomplish his design.

So he made himself invisible, and passed the guard without their so much as suspecting that anyone was near.

The beauty of Potentilla, like nothing else

Climbing the wall was rather a difficulty, but when he at length found himself inside it he was charmed with the peaceful beauty of the little domain it enclosed, and still more delighted when he perceived a slender, lovely maiden wandering among the flowers. It was not until he had sought vainly for the imaginary monster that he realised that this was the Princess herself, and by that time he was deeply in love with her, for indeed it would have been hard to find anyone prettier than Potentilla, as she sat by the brook, weaving a garland of blue forget-me-nots to crown her waving golden locks, or to imagine anything more gentle than the way she tended all the birds and beasts who inhabited her small kingdom, and who all loved and followed her.

Prince Narcissus watched her every movement, and hovered near her in a dream of delight, not daring as yet to appear to her, so humble had he suddenly become in her presence. And when evening came, and the nurse fetched the Princess into her little house, he felt obliged to go back to Frivola’s palace, for fear his absence should be noticed and someone should discover his new treasure. But he forgot that to go back absent, and dreamy, and indifferent, when he had before been gay and ardent about everything, was the surest way of awakening suspicion; and when, in response to the jesting questions which were put to him upon the subject, he only blushed and returned evasive answers, all the ladies were certain that he had lost his heart, and did their utmost to discover who was the happy possessor of it.

As to the Prince, he was becoming day by day more attached to Potentilla, and his one thought was to attend her, always invisible, and help her in everything she did, and provide her with everything that could possibly amuse or please her. And the Princess, who had learnt to find diversion in very small things in her quiet life, was in a continual state of delight over the treasures which the Prince constantly laid where she must find them. Then Narcissus implored his faithful friend Melinette to send the Princess such dreams of him as should make her recognise him as a friend when he actually appeared before her eyes; and this device was so successful that the Princess quite dreaded the cessation of these amusing dreams, in which a certain Prince Narcissus was such a delightful lover and companion. After that he went a step further and began to have long talks with the Princess — still, however, keeping himself invisible, until she begged him so earnestly to appear to her that he could no longer resist, and after making her promise that, no matter what he was like, she would still love him, he drew the ring from his finger, and the Princess saw with delight that he was as handsome as he was agreeable. Now, indeed, they were perfectly happy, and they passed the whole long summer day in Potentilla’s favourite place by the brook, and when at last Prince Narcissus had to leave her it seemed to them both that the hours had gone by with the most amazing swiftness. The Princess stayed where she was, dreaming of her delightful Prince, and nothing could have been further from her thoughts than any trouble or misfortune, when suddenly, in a cloud of dust and shavings, by came the enchanter Grumedan, and unluckily he chanced to catch sight of Potentilla. Down he came straightway and alighted at her feet, and one look at her charming blue eyes and smiling lips quite decided him that he must appear to her at once, though he was rather annoyed to remember that he had on only his second-best cloak. The Princess sprang to her feet with a cry of terror at this sudden apparition, for really the Enchanter was no beauty. To begin with, he was very big and clumsy, then he had but one eye, and his teeth were long, and he stammered badly; nevertheless, he had an excellent opinion of himself, and mistook the Princess’s cry of terror for an exclamation of delighted surprise. After pausing a moment to give her time to admire him, the Enchanter made her the most complimentary speech he could invent, which, however, did not please her at all, though he was extremely delighted with it himself. Poor Potentilla only shuddered and cried:

‘Oh! where is my Narcissus?’

To which he replied with a self-satisfied chuckle: ‘You want a narcissus, madam? Well, they are not rare; you shall have as many as you like.’

Whereupon he waved his wand, and the Princess found herself surrounded and half buried in the fragrant flowers. She would certainly have betrayed that this was not the kind of narcissus she wanted, but for the Fairy Melinette, who had been anxiously watching the interview, and now thought it quite time to interfere. Assuming the Prince’s voice, she whispered in Potentilla’s ear:
‘We are menaced by a great danger, but my only fear is for you, my Princess. Therefore I beg you to hide what you really feel, and we will hope that some way out of the difficulty may present itself.’

The Princess was much agitated by this speech, and feared lest the Enchanter should have overheard it; but he had been loudly calling her attention to the flowers, and chuckling over his own smartness in getting them for her; and it was rather a blow to him when she said very coldly that they were not the sort she preferred, and she would be glad if he would send them all away. This he did, but afterwards wished to kiss the Princess’s hand as a reward for having been so obliging; but the Fairy Melinette was not going to allow anything of that kind. She appeared suddenly, in all her splendour, and cried:

‘Stay, Grumedan; this Princess is under my protection, and the smallest impertinence will cost you a thousand years of captivity.
If you can win Potentilla’s heart by the ordinary methods I cannot oppose you, but I warn you that I will not put up with any of your usual tricks.’
This declaration was not at all to the Enchanter’s taste; but he knew that there was no help for it, and that he would have to behave well, and pay the Princess all the delicate attentions he could think of; though they were not at all the sort of thing he was used to. However, he decided that to win such a beauty it was quite worth while; and Melinette, feeling that she could now leave the Princess in safety, hurried off to tell Prince Narcissus what was going forward. Of course, at the very mention of the Enchanter as a rival he was furious, and I don’t know what foolish things he would not have done if Melinette had not been there to calm him down. She represented to him what a powerful enchanter Grumedan was, and how, if he were provoked, he might avenge himself upon the Princess, since he was the most unjust and churlish of all the enchanters, and had often before had to be punished by the Fairy Queen for some of his ill-deeds. Once he had been imprisoned in a tree, and was only released when it was blown down by a furious wind; another time he was condemned to stay under a big stone at the bottom of a river, until by some chance the stone should be turned over; but nothing could ever really improve him. The Fairy finally made Narcissus promise that he would remain invisible when he was with the Princess, since she felt sure that this would make things easier for all of them. Then began a struggle between Grumedan and the Prince, the latter under the name of Melinette, as to which could best delight and divert the Princess and win her approbation. Prince Narcissus first made friends with all the birds in Potentilla’s little domain, and taught them to sing her name and her praises, with all their sweetest trills and most touching melodies, and all day long to tell her how dearly he loved her. Grumedan, thereupon, declared that there was nothing new about that, since the birds had sung since the world began, and all lovers had imagined that they sang for them alone. Therefore he said he would himself write an opera that should be absolutely a novelty and something worth hearing. When the time came for the performance (which lasted five weary hours) the Princess found to her dismay that the ‘opera’ consisted of this more than indifferent verse, chanted with all their might by ten thousand frogs:

‘Admirable Potentilla, Do you think it kind or wise In this sudden way to kill a Poor Enchanter with your eyes?’
Really, if Narcissus had not been there to whisper in her ear and divert her attention, I don’t know what would have become of poor Potentilla, for though the first repetition of this absurdity amused her faintly, she nearly died of weariness before the time was over. Luckily Grumedan did not perceive this, as he was too much occupied in whipping up the frogs, many of whom perished miserably from fatigue, since he did not allow them to rest for a moment. The Prince’s next idea for Potentilla’s amusement was to cause a fleet of boats exactly like those of Cleopatra, of which you have doubtless read in history, to come up the little river, and upon the most gorgeously decorated of these reclined the great Queen herself, who, as soon as she reached the place where Potentilla sat in rapt attention, stepped majestically on shore and presented the Princess with that celebrated pearl of which you have heard so much, saying:
‘You are more beautiful than I ever was. Let my example warn you to make a better use of your beauty!’

And then the little fleet sailed on, until it was lost to view in the windings of the river. Grumedan was also looking on at the spectacle, and said very contemptuously:

‘I cannot say I think these marionettes amusing. What a to-do to make over a single pearl! But if you like pearls, madam, why, I will soon gratify you.’


the Blanket of night and dream is where tomorrows amber day field is born

So saying, he drew a whistle from his pocket, and no sooner had he blown it than the Princess saw the water of the river bubble and grow muddy, and in another instant up came hundreds of thousands of great oysters, who climbed slowly and laboriously towards her and laid at her feet all the pearls they contained.

‘Those are what I call pearls,’ cried Grumedan in high glee. And truly there were enough of them to pave every path in Potentilla’s garden and leave some to spare! The next day Prince Narcissus had prepared for the Princess’s pleasure a charming arbour of leafy branches, with couches of moss and grassy floor and garlands everywhere, with her name written in different coloured blossoms. Here he caused a dainty little banquet to be set forth, while hidden musicians played softly, and the silvery fountains plashed down into their marble basins, and when presently the music stopped a single nightingale broke the stillness with his delicious chant.
‘Ah!’ cried the Princess, recognizing the voice of one of her favourites, ‘Philomel, my sweet one, who taught you that new song?’
And he answered: ‘Love, my Princess.’

Meanwhile the Enchanter was very ill-pleased with the entertainment, which he declared was dulness itself.
‘You don’t seem to have any idea in these parts beyond little squeaking birds!’ said he. ‘And fancy giving a banquet without so much as an ounce of plate!’

So the next day, when the Princess went out into her garden, there stood a summer-house built of solid gold, decorated within and without with her initials and the Enchanter’s combined. And in it was spread an enormous repast, while the table so glittered with golden cups and plates, flagons and dishes, candlesticks and a hundred other things beside, that it was hardly possible to look steadily at it. The Enchanter ate like six ogres, but the Princess could not touch a morsel. Presently Grumedan remarked with a grin:
‘I have provided neither musicians nor singers; but as you seem fond of music I will sing to you myself.’

Whereupon he began, with a voice like a screech-owl’s, to chant the words of his ‘opera,’ only this time happily not at such a length, and without the frog accompaniment. After this the Prince again asked the aid of his friends the birds, and when they had assembled from all the country round he tied about the neck of each one a tiny lamp of some brilliant colour, and when darkness fell he made them go through a hundred pretty tricks before the delighted Potentilla, who clapped her little hands with delight when she saw her own name traced in points of light against the dark trees, or when the whole flock of sparks grouped themselves into bouquets of different colours, like living flowers. Grumedan leaning back in his arm-chair, with one knee crossed over the other and his nose in the air, looked on disdainfully.

‘Oh! if you like fireworks, Princess,’ said he; and the next night all the will-o’-the-wisps in the country came and danced on the plain, which could be seen from the Princess’s windows, and as she was looking out, and rather enjoying the sight, up sprang a frightful volcano, pouring out smoke and flames which terrified her greatly, to the intense amusement of the Enchanter, who laughed like a pack of wolves quarrelling. After this, as many of the will-o’-the-wisps as could get in crowded into Potentilla’s garden, and by their light the tall yew-trees danced minuets until the Princess was weary and begged to be excused from looking at anything more that night. But, in spite of Potentilla’s efforts to behave politely to the tiresome old Enchanter, whom she detested, he could not help seeing that he failed to please her, and then he began to suspect very strongly that she must love someone else, and that somebody besides Melinette was responsible for all the festivities he had witnessed. So after much consideration he devised a plan for finding out the truth. He went to the Princess suddenly, and announced that he was most unwillingly forced to leave her, and had come to bid her farewell. Potentilla could scarcely hide her delight when she heard this, and his back was hardly turned before she was entreating Prince Narcissus to make himself visible once more. The poor Prince had been getting quite thin with anxiety and annoyance, and was only too delighted to comply with her request. They greeted one another rapturously, and were just sitting down to talk over everything cosily, and enjoy the Enchanter’s discomfiture together, when out he burst in a fury from behind a bush. With his huge club he aimed a terrific blow at Narcissus, which must certainly have killed him but for the adroitness of the Fairy Melinette, who arrived upon the scene just in time to snatch him up and carry him off at lightning speed to her castle in the air. Poor Potentilla, however, had not the comfort of knowing this, for at the sight of the Enchanter threatening her beloved Prince she had given one shriek and fallen back insensible. When she recovered her senses she was more than ever convinced that he was dead, since even Melinette was no longer near her, and no one was left to defend her from the odious old Enchanter.

Love my Princess

Unfit kings

Oh cursed enchanter

To make matters worse, he seemed to be in a very bad temper, and came blustering and raging at the poor Princess.

‘I tell you what it is, madam,’ said he: ‘whether you love this whipper-snapper Prince or not doesn’t matter in the least. You are going to marry me, so you may as well make up your mind to it; and I am going away this very minute to make all the arrangements. But in case you should get into mischief in my absence, I think I had better put you to sleep.’

So saying, he waved his wand over her, and in spite of her utmost efforts to keep awake she sank into a profound and dreamless slumber.
As he wished to make what he considered a suitable entry into the King’s palace, he stepped outside the Princess’s little domain, and mounted upon an immense chariot with great solid wheels, and shafts like the trunk of an oak-tree, but all of solid gold. This was drawn with great difficulty by forty-eight strong oxen; and the Enchanter reclined at his ease, leaning upon his huge club, and holding carelessly upon his knee a tawny African lion, as if it had been a little lapdog. It was about seven o’clock in the morning when this extraordinary chariot reached the palace gates; the King was already astir, and about to set off on a hunting expedition; as for the Queen, she had only just gone off into her first sleep, and it would have been a bold person indeed who ventured to wake her.

The King was greatly annoyed at having to stay and see a visitor at such a time, and pulled off his hunting boots again with many grimaces. Meantime the Enchanter was stumping about in the hall, crying:
‘Where is this King? Let him be told that I must see him and his wife also.’
The King, who was listening at the top of the staircase, thought this was not very polite; however, he took counsel with his favourite huntsman, and, following his advice, presently went down to see what was wanted of him. He was struck with astonishment at the sight of the chariot, and was gazing at it, when the Enchanter strode up to him, exclaiming:
‘Shake hands, Cloverleaf, old fellow! Don’t you know me?’
‘No, I can’t say I do,’ replied the King, somewhat embarrassed.

The King was embarrassed

‘Why, I am Grumedan, the Enchanter,’ said he, ‘and I am come to make your fortune. Let us come in and talk things over a bit.’
Thereupon he ordered the oxen to go about their business, and they bounded off like stags, and were out of sight in a moment. Then, with one blow of his club, he changed the massive chariot into a perfect mountain of gold pieces.

‘Those are for your lackeys,’ said he to the King, ‘that they may drink my health.’
Naturally a great scramble ensued, and at last the laughter and shouting awoke the Queen, who rang for her maids to ask the reason of such an unwonted hurry-burly. When they said that a visitor was asking for her, and then proceeded each one to tell breathlessly a different tale of wonder, in which she could only distinguish the words, ‘oxen,’ ‘gold,’ ‘club,’ ‘giant,’ ‘lion,’ she thought they were all out of their minds. Meanwhile the King was asking the Enchanter to what he was indebted for the honour of this visit, and on his replying that he would not say until the Queen was also present, messenger after messenger was dispatched to her to beg her immediate attendance. But Frivola was in a very bad humour at having been so unceremoniously awakened, and declared that she had a pain in her little finger, and that nothing should induce her to come.
When the Enchanter heard this he insisted that she must come.

‘Take my club to her Majesty,’ said he, ‘and tell her that if she smells the end of it she will find it wonderfully reviving.’

So four of the King’s strongest men-at-arms staggered off with it; and after some persuasion the Queen consented to try this novel remedy. She had hardly smelt it for an instant when she declared herself to be perfectly restored; but whether that was due to the scent of the wood or to the fact that as soon as she touched it out fell a perfect shower of magnificent jewels, I leave you to decide. At any rate, she was now all eagerness to see the mysterious stranger, and hastily throwing on her royal mantle, popped her second-best diamond crown over her night-cap, put a liberal dab of rouge upon each cheek, and holding up her largest fan before her nose — for she was not used to appearing in broad daylight — she went mincing into the great hall. The Enchanter waited until the King and Queen had seated themselves upon their throne, and then, taking his place between them, he began solemnly:

‘My name is Grumedan. I am an extremely well-connected Enchanter; my power is immense. In spite of all this, the charms of your daughter Potentilla have so fascinated me that I cannot live without her. She fancies that she loves a certain contemptible puppy called Narcissus; but I have made very short work with him. I really do not care whether you consent to my marriage with your daughter or not, but I am bound to ask your consent, on account of a certain meddling Fairy called Melinette, with whom I have reason for wishing to keep on good terms.’
The King and Queen were somewhat embarrassed to know what answer to make to this terrible suitor, but at last they asked for time to talk over the matter: since, they said, their subjects might think that the heir to the throne should not be married with as little consideration as a dairymaid.
‘Oh! take a day or two if you like,’ said the Enchanter; ‘but in the meantime, I am going to send for your daughter. Perhaps you will be able to induce her to be reasonable.’
So saying, he drew out his favourite whistle, and blew one ear-piercing note — whereupon the great lion, who had been dozing in the sunny courtyard, come bounding in on his soft, heavy feet. ‘Orion,’ said the Enchanter, ‘go and fetch me the Princess, and bring her here at once. Be gentle now!’

At these words Orion went off at a great pace, and was soon at the other end of the King’s gardens. Scattering the guards right and left, he cleared the wall at a bound, and seizing the sleeping Princess, he threw her on to his back, where he kept her by holding her robe in his teeth. Then he trotted gently back, and in less than five minutes stood in the great hall before the astonished King and Queen.
The Enchanter held his club close to the Princess’s charming little nose, whereupon she woke up and shrieked with terror at finding herself in a strange place with the detested Grumedan. Frivola, who had stood by, stiff with displeasure at the sight of the lovely Princess, now stepped forward, and with much pretended concern proposed to carry off Potentilla to her own apartments that she might enjoy the quiet she seemed to need. Really her one idea was to let the Princess be seen by as few people as possible; so, throwing a veil over her head, she led her away and locked her up securely. All this time Prince Narcissus, gloomy and despairing, was kept a prisoner by Melinette in her castle in the air, and in spite of all the splendour by which he was surrounded, and all the pleasures which he might have enjoyed, his one thought was to get back to Potentilla. The Fairy, however, left him there, promising to do her very best for him, and commanding all her swallows and butterflies to wait upon him and do his bidding. One day, as he paced sadly to and fro, he thought he heard a voice he knew calling to him, and sure enough there was the faithful Philomel, Potentilla’s favourite, who told him all that had passed, and how the sleeping Princess had been carried off by the Lion to the great grief of all her four-footed and feathered subjects, and how, not knowing what to do, he had wandered about until he heard the swallows telling one another of the Prince who was in their airy castle and had come to see if it could be Narcissus. The Prince was more distracted than ever, and tried vainly to escape from the castle, by leaping from the roof into the clouds; but every time they caught him, and rolling softly up, brought him back to the place from which he started, so at last he gave up the attempt and waited with desperate patience for the return of Melinette. Meanwhile matters were advancing rapidly in the court of King Cloverleaf, for the Queen quite made up her mind that such a beauty as Potentilla must be got out of the way as quickly as possible. So she sent for the Enchanter secretly, and after making him promise that he would never turn herself and King Cloverleaf out of their kingdom, and that he would take Potentilla far away, so that never again might she set eyes upon her, she arranged the wedding for the next day but one.

You may imagine how Potentilla lamented her sad fate, and entreated to be spared. All the comfort she could get out of Frivola was, that if she preferred a cup of poison to a rich husband she would certainly provide her with one.
When, then, the fatal day came the unhappy Potentilla was led into the great hall between the King and Queen, the latter wild with envy at the murmurs of admiration which rose on all sides at the loveliness of the Princess. An instant later in came Grumedan by the opposite door. His hair stood on end, and he wore a huge bag-purse and a cravat tied in a bow, his mantle was made of a shower of silver coins with a lining of rose colour, and his delight in his own appearance knew no bounds. That any Princess could prefer a cup of poison to himself never for an instant occurred to him. Nevertheless, that was what did happen, for when Queen Frivola in jest held out the fatal cup to the Princess, she took it eagerly, crying:
‘Ah! beloved Narcissus, I come to thee!’ and was just raising it to her lips when the window of the great hall burst open, and the Fairy Melinette floated in upon a glowing sunset cloud, followed by the Prince himself:
All the court looked on in dazzled surprise, while Potentilla, catching sight of her lover, dropped the cup and ran joyfully to meet him.

The Enchanter’s first thought was to defend himself when he saw Melinette appear, but she slipped round his blind side, and catching him by the eyelashes dragged him off to the ceiling of the hall, where she held him kicking for a while just to give him a lesson, and then touching him with her wand she imprisoned him for a thousand years in a crystal ball which hung from the roof.

‘Let this teach you to mind what I tell you another time,’ she remarked severely.
Then turning to the King and Queen, she begged them to proceed with the wedding, since she had provided a much more suitable bridegroom. She also deprived them of their kingdom, for they had really shown themselves unfit to manage it, and bestowed it upon the Prince and Princess, who, though they were unwilling to take it, had no choice but to obey the Fairy. However, they took care that the King and Queen were always supplied with everything they could wish for.

And at the end of it all, prince Narcissus and Princess Potentilla lived long and happily, beloved by all their subjects for their just hand and mind.
As for the Enchanter, I don’t believe to this very day that he has been let out yet.

Narcissus and Princess Potentilla

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The souls of the unknown
Mike Koontz

To the daisy that is my sun and inspiration

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    And so, my question for you:
    Will regular fitness stomp aging in the face or is the thymus and the stuff it does for us destined to go wry as we age no matter our fitness and food choices?.

  • Fitness School, Do you know the right answer?. Question 29, How prevalent is plastic litter amongst deep sea fish.

    Quality time needed: 6 minutes

    Fitness School
    Do you know the right answer?.

    Question number 29 in our School of Fitness.
    We have previously talked about getting enough natural amounts of omega 3 in our food. So let us cast our net a bit wider and deeper as we go hunting for natural Omega 3 sources in the deep sea.
    Yes, we are what we eat kiddos.
    And so, the time has come to talk about one of the better Omega 3 sources out there, which is fish ( like cows, fish love munching away on plant-based food such as Algae and so they end up with a ton of Omega 3, and so can you. ), and outside of Omega 3 fish also used to be a sustainable source of proteins and omega 3 amongst other things.
    The key word is used to be. But like us, and the cows, fish are what they eat.
    And today, outside of depleted fish stocks, fish swim in bodies of waters, polluted, and depleted of oxygen and ruined by us, the human species. And as health & fitness loving professionals and human beings, we always have to consider the world we live in, because we are all what we eat and the way we live becomes the state of our body & mind, life, and health. And if the fish you eat is full of toxins, plastic, and other unhealthy things, that is what you too will consume and thus, become.
    So, here is my question:
    How prevalent is plastic pollution in deep sea fish right now?.

  • Fitness School, Do you know the right answer?. Question 28, Let us get healthy and dirty with Omega 3 and milk.

    Quality time needed: 6 minutes

    Fitness School
    Do you know the right answer?.

    Question number 28 in our School of Fitness.
    As far as health & fitness goes, eating healthy food on a daily basis is the ever-present and perfectly fitted glove that wraps the fit hand that is regular and challenging workouts in the gym.
    And one of those nutritious, and essential for our health, nutrient staples are Omega 3´s. We get it in all sorts of seafood. And we can get it from omega 3 fortified foods such as eggs.
    Another wonderful omega 3 source are plant-based foods such as chia seeds. But, meat and dairy products from grass-fed cattle can also contain natural amounts of omega 3.
    So, here is my question:
    How much Omega 3 do you actually get from one L ( 1L ) of milk produced from grass fed cattle?.

  • Fitness School, Do you know the right answer?. Question 27, How big do you need your daily calorie deficit to be, in order to roughly drop 250g of bodyfat per week.

    Quality time needed: 7 minutes

    Fitness School
    Do you know the right answer?.

    Question number 27 in our School of Fitness.
    From a healthy fit perspective, both short & long term, what we need to sculpt is a life of daily physical activity in the right amount and the right intensity coupled with healthy food choices and the proper amount of nutrients.
    And those healthy choices include making sure that we get enough of those healthy nutrients in order to perform, in the gym and daily life, and we need enough of them in order for our body and mind to stay healthy, happy, capable and fit.
    Eat too little protein and you will start losing lean muscle mass, and your health will start to decline too since proteins are not just the major building blocks of our muscles, they are in fact the mud and water, wood and concrete that builds our entire body, be it your internal organs, your skin, hair, muscles, cells, or our brain.
    And the total amount of daily calories we consume is, of course, pretty much the same thing, eat too little in total, and you will start noticing how your health and fitness level slowly deteriorate. And if you do the opposite and stuff your tummy full with too many daily calories you will start gaining pure body fat in excessive amounts and it will continue to build unless you change your daily choices.
    So, here is my question:
    How big do you need to make your daily calorie deficit in order to lose 250g of body fat per week ( roughly ) while eating enough protein to preserve your lean muscle mass?.

  • Fitness School, Do you know the right answer?. Question 26, Black coffee, is it a natural diuretic that causes dehydration or a health improving rehydrating drink?

    Quality time needed: 4 minutes

    Fitness School
    Do you know the right answer?.

    Question number 26 in our School of Fitness.
    Black coffee, the mere words are capable of sending hundreds of millions of people into a state of Nirvana filled with transcending bliss and harmony :).
    But black coffee is also a cup of rejuvenating health for our entire system. It calms the mind with its slowly rising aroma, helps us keep cancer and diabetes at bay, harnesses our creative focus like an arrow in flight, and in enough quantities, it can even boost peoples gym going efforts.
    But is there all there is to it?. Well, here is my question:
    Is the old saying true that your daily coffee drives so much fluid out of your body that you need to supplement your coffee intake with equal measures water too in order to stay hydrated?.

  • Fitness School, Do you know the right answer?. Question 25, Tell us the major muscles in your back.

    Quality time needed: 3 minutes

    Fitness School
    Do you know the right answer?.

    Question number 25 in our School of Fitness.
    Outside of our legs and ass, there is no other muscle group that comes close to sheer size, strength, health impact and lean muscle mass potential than our back. So as exhausting as a proper back workout is, this is one big and essential muscle group you should never skimp out on, no matter if your own goals are all in on health and wellness, sports or just sheer looks, or all of the above.
    Here is my question:
    Tell me the major muscles that makes up our back. Straight and simple folks.

  • Fitness School, Do you know the right answer?. Question 24, Can Maintained Fitness prevent the negative health impact of chemotherapy?.

    Quality time needed: 4 minutes

    Fitness School
    Do you know the right answer?.

    Question number 24 in our School of Fitness.
    Chemotherapy is one of those crucial things that no one ever hoped to one day experience. But when the going gets real tough in life, its a life saver.
    However, undergoing Chemotherapy is no walk in the park and while it can save your life and defeat cancer, it will also take its toll on your body. So much so that a recent study from Australia revealed that just 13 weeks of chemotherapy caused the heart to age by an equivalent of six years.
    Here is my question:
    Can maintained fitness exercise during chemotherapy prevent the now established cardiovascular aging associated with chemotherapy?.

  • Fitness School, Do you know the right answer?. Question 23, How much will my daily fitness activity reduce the risk of dying from cardiovascular disease?.

    Quality time needed: 4 minutes

    Fitness School
    Do you know the right answer?.

    Question number 23 in our School of Fitness.
    How are you enjoying 2018 so far?. I am having a blast, in the gym and outside it, workouts are wondrously good and that is because I stay at it, week in and week out. Stay persistent with food and fitness people and reap the benefits in body & mind. Keeping to a daily fitness schedule is just a choice, after all, and a very healthy choice at that.

    And, for the next fitness school question, let us dig deep down on that word "persistent" and uncover just how much weekly fitness will scientifically aid your health on low, moderate and intense fitness levels.
    And as such, here is my question for you:
    Can as little as 30 minutes of daily low-level physical fitness activity reduce the risk of dying from cardiovascular disease by as much as 24% compared to not doing that daily activity?.

  • Fitness School, Do you know the right answer?. Question 22, is there any difference at all in recovery capacity after a hard leg workout in the gym depending on your biological age?.

    Quality time needed: 9 minutes

    Fitness School
    Do you know the right answer?.

    Question number 22 in our School of Fitness.
    2017 came and went in a glorious display of Northern lights. But now that we are all one year older. Let us take a look at that age-old saying that we recover worse and slower after a hard workout in the gym as we grow beyond our 30´s.
    Is there any truth to this at all? Or is this just one more thing that people got wrong in the name of lacking insight, age-related fears, and youth-obsessed peer pressure?.
    To put it simply.
    Will the 22-year-old you recover better after a kick-ass weight lifting workout in the gym doing intense deadlifts than the 50 year old you will be able to do, or can you safely go at it just as hard knowing that you will recover and improve just as good?.

  • Fitness & Health: Going plant-based with your food choices is one of the better food choices you can do.

    Quality time needed: 2 minutes

    Complete the circle.
    Every single day.
    Fitness, Food & Health, its just science baby, smiles, sweat and science :).

    Eating healthy is an essential part of every human beings healthy fit lifestyle.
    And like keeping active and healthy at the gym and in daily life it's a daily choice.
    Going plant-based with your food choices is one of the better food choices you can do. As long as you keep on top of your protein, your fat ( Omega 3 mainly ), iron, B12, Iodine and creatine going plant-based is very easy to do and super beneficial for health & fitness ( and the planet ).

  • The first day of 2018. A tiny micro-short story and the best fitness & health advice you will ever get in life. Let us kickstart 2018 and lay nothing but healthy fit days on the road ahead.

    Quality time needed: 6 minutes

    The arrival of 2018
    And the best health & fitness advice you will ever get.
    Life in the Anthropocene, its just science baby, smiles, sweat and science :).

    Enjoy a healthy fit, and happy 2018 people, but before I start our shiny new year by giving you the single best health & fitness advice you´ll ever get in life, a tiny little micro-short story to welcome you to the rest of your life.
    "the dragon that climbed the world of ice"
    'I watched it climb
    the world of ice that towered us both
    its mighty tail stung the icy cavern beneath us, like a spear it was thrust into the chest of the icy mountain, sending splatter of man-sized ice blocks and snow that bled into the bottomless pit, while it drove its left and right limbs into the frosty mountain above us

    and slowly
    over the endless void of time

    the dragon climbed its way upward
    through a world of ice that tried to hold us captive

    we climbed
    endless step by endless step towards the moon and the stars to hunt them one by one'.

  • Life in the Anthropocene & saving the endangered Rhino. Kenyan ultra marathon providing the adventure of a lifetime and a world improving good cause.

    Quality time needed: 5 minutes

    Health & Fitness
    And the ultra marathon to save the Rhino.
    Life in the Anthropocene is all about our global and individual responsibility.

    And in some ways, I can not think about a much better and more current way to emphasize our individual and globally shared responsibility than the Kenyan Ultra Marathon taking place in 2018.
    It's like all the other sports competitions ever done about the individual responsibility to shape and form your ongoing life and fitness journey so that you can endure and conquer that particular challenge.
    But it is equally much a team effort, to better our planet and to save the Rhino.
    As such it serves as a proxy for our own health, and our modern day pollution, the local and global poverty, the gender and class-based inequality, the competition itself, and the endangered wildlife and all the species rapidly going extinct across the entire world.
    We are all responsible. Individually and globally.
    And in that spirit, this ultramarathon is not just about bringing together runners from all around the world, it is also a marathon to save the endangered Rhino from going extinct, and to better the entire world.

  • Naughty xmas poetry "There are secrets hiding, in the xmas tree" and a merry winter solstice to you guys.

    Quality time needed: 4 minutes

    Winter solstice poetry
    a quality xmas
    and happy new year.

    Enjoy the rest of December people and make sure to allow yourselves and others the only gift truly worth something this xmas. And that is to breathe and exhale, relax and enjoy each and every moment.
    Do not suffocate each other or stress yourself out as you try in vain to achieve the perfect holiday, there is no such thing when it comes to the way we celebrate new years eve, winter solstice, xmas or whatever you call it.
    Chasing perfection and meaningless details are what kills that perfect day even before it starts. So just enjoy your day, yourself and each other the way you are.
    Have a good one and now, here is my perfect xmas in the shape of a naughty winter solstice poem ( and moment ) I am calling "There are secrets hiding, in the xmas tree", enjoy the read and the days ahead :).

  • Fitness School, Do you know the right answer?. Question 18, will obesity increase my risk of developing Alzheimer?.

    Quality time needed: 3 minutes

    Fitness School
    Do you know the right answer?.

    Question number 18 in our School of Fitness.
    Obesity is no friend of any individuals longterm health. We all know that.
    But is cheering each other into obesity and being overweight also scientifically speaking, causing an increase in the risk of developing Alzheimer?.

  • Anthropocene: We have real global progress but also life diminishing quality for hundreds of million of people. Official UNICEF study.

    Quality time needed: 4 minutes

    Global progress.
    And diminishing lives.
    Life in the Anthropocene.

    In a world of global progress in a lot of important aspects, we can never close our eyes to the simple fact that hundreds of millions of people around this beautiful world are witnessing how their lives are becoming increasingly worse.
    “In a time of rapid technological change leading to huge gains in living standards, it is perverse that hundreds of millions are seeing living standards actually decline, creating a sense of injustice among them and failure among those entrusted with their care,” “No wonder they feel their voices are unheard and their futures uncertain.”
    - Laurence Chandy, UNICEF Director of Data, Research, and Policy.

  • Black Friday 20% off: fine art for the living room walls by yours truly.

    Quality time needed: 3 minutes

    The art of living.
    Fine art for the living room walls by yours truly.
    Black Friday discount.

    You pick the size, the framing and whether you prefer the white margin or zero margins on your print and there you go, parcel on the way.
    Printing & shipping is handled by the Swedish fine art gallery Printler and they ship to all of Europe.
    And for Black Friday you´ll even get a 20% discount, valid until Monday 27 Nov.

  • 'At the bridge to Asgard, sprouts and roots grow the ever tree'. Here we live in the age of the Anthropocene.

    Quality time needed: 6 minutes

    sprouts and roots
    A healthy you, is a healthy world.
    Life in the Anthropocene.

    'At the bridge to Asgard, sprouts and roots grow the ever tree' through the gates of life and death, and the turning of the Midgard snake.
    We walk beneath a starry sky, weaved by light and dark and obscured shades our eyes can not see.

    We melt and turn the tides of time, as we spill the soil between our fingers.
    It drips back down to where it came from, all while the ants and worms grow unseen layers of brand new soil.

  • Fitness & Health: 'Health at a Glance' is a European health report covering obesity around Europe in 2017.

    Quality time needed: 7 minutes

    Health at a Glance
    A European health report 2017
    Fitness & Health.

    Health at a Glance is a European health report for 2017. And in it the United Kingdom is revealed to be Western Europes most obese nation.
    So, perhaps, fish and chips and beer just isnt the best of national food obsessions.
    Another important highlight that bounces right back at you is how obesity in the UK has increased by 92% since the 1990s ( it´s been increasing in every nation btw, but good ol England is leading the pack ).

    And since we also know by now that obesity & overweight is not just about a individual increase in body fat %, which would have been perfectly fine and all down to personal preferences in body composition and aesthetics, but instead is directly tied to a huge increase in several health issues, such as diabetes & cancer and severely decreased quality of life and longevity.

  • Anthropocene & the annual 'good country index' is back for its worldwide summary with the year 2017. And Scandinavia once again dominates.

    Quality time needed: 3 minutes

    the good country index 2017
    Life beyond 2028.

    Sweden once again dominates the good country index, sort of making it an annual business as usual reveal in other words.
    Sweden is followed closely by another Scandinavian country, namely Denmark, which, is no real surprise, the Nordic nations can be found at the top of the world, year after year, after year in a long range of beneficial, quality of life metrics and studies.

  • 9 million annual deaths due to worldwide pollution in air, soil, water. Life in the Anthropocene.

    Quality time needed: 4 minutes

    9 million
    annual deaths due to worldwide pollution
    The art of living.

    Every year the number of people that die prematurely due to worldwide pollution keep on increasing. And right now that pollution in water, soil, air, chemical or work-related pollution is already taking the life of 9 million people around the world.

    Let us think about that for one more second, every single year 9 million people end up dying prematurely due to the modern day pollution we all contribute to.

  • Health & Fitness science: Maintain healthy mitochondria through exercise-induced mitophagy.

    Quality time needed: 6 minutes

    Health in muscles and heart.
    Life is your own art.

    New research once again showcases how exercise improves muscle health and, exercise capacity and how that positive mechanism with perpetual fitness regimes in the end greatly improves general health and longevity for each individual.
    Allowing continued fitness activity to become one of the finest predictors we have of general mortality and biological health and wellbeing in any given population and individual.
    This particular study was published in the journal Nature Communications and it digs deep down inside our bodies as it takes a long look at how exercise helps the body and mind keep healthy and strong by transforming and maintaining our body on a cellular level.

  • Anthropocene & the human health. Plastic litter in our salt, tap water, honey, fish & food. Land and soil and blood system.

    Quality time needed: 6 minutes

    Plastic Litter
    Tap water, Sea salt & Food.
    Life in the Anthropocene.

    In Europe, 72% of all tap water contains 1.9 fibers of plastic litter per 500ml of water.
    That number increases to 94% of all tap water in the USA which contains 4.8 plastic litter fibers per 500ml of water. And worldwide 83% of all tap water contains plastic litter.
    But the issue of plastic contamination in our water is not just about tap water, nor is it, as we have previously talked about, only a concern with sea food. This is a growing man-made health issue which has been going on for a very long time and by now it is part of every aspect of society and our natural world.
    For instance, scientists found plastics in products in studies on Chinese Sea salt in 2015.

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