Humane Living · Camp Chaos is a wonderful opportunity to immerse yourself in all aspects of the martial arts. It is a weekend of learning and bonding, a weekend of karate and of

Registration deadline for Camp Chaos is June 25th.

Camp Chaos is a wonderful opportunity to immerse yourself in all aspects of the martial arts. It is a weekend of learning and bonding, a weekend of karate and of Zen, a weekend to get closer to your family while strengthening your connections to your extended CHL family. Please join us for this powerful weekend.

The 2018 Camp Committee is busy at work making plans for Camp Chaos 2018. If you would like to join in on the fun in planning, please contact Camp Co-Chairs Jeanne Nation and Stephanie Nation. They would love for you to join the team!

Thank You and we hope to see you and your family at Camp Chaos August 31, 2018!

Visit: https://drive.google.com/file/d/1-6sOVwnkdq7YycIzzzNV3nqUBaxIJWX1/view?usp=sharing to download a camp registration form.

May 2018

The Center for Humane Living

An open hand to humanity

The Center for Humane Living is a 501c3 not-for Profit organization that produces solutions to societal breakdowns by implementing an innovative approach to martial arts education that integrates Zen philosophy, life and relationship skills, and leadership development with the discipline of formal training.

https://drive.google.com/file/d/1-6sOVwnkdq7YycIzzzNV3nqUBaxIJWX1/view?usp=sharinghttps://drive.google.com/file/d/1-6sOVwnkdq7YycIzzzNV3nqUBaxIJWX1/view?usp=sharinghttps://www.youtube.com/watch?v=BU3qhZymXo4&t=2s

Center for Humane Living May 2018

2

Camp Chaos 2018

As a fundraiser and for my red belt project, I wanted to do something that’s fun and would be a great event for CHL members and friends of CHL to all come together for a night of team building and laser tag at Stratum in Mesa, AZ.

The date is Tuesday, June 12th .

Up to 8 games of laser tag will be available for participants from 5-9 pm (late arrival is ok - need to leave early not a problem). Food and drinks will be available for purchase.

The cost is $15.00 per person and $20.00 per person on the day of the event.

If interested in attending, please let me know via email.

If you have any questions, please contact me at [email protected] or call/text me at 480-271-4770.

Thank you,Dominick Nardone III

mailto:[email protected]


3

Thank You to those who were able to attend the Organ Stop Pizza fundraiser!There was a man.They thought he was mad.

The more he gave away....The more he had.

My twin lived by this saying. Would use her last dollar to buy new socks to take to the homeless street people. Yet.. she always had enough money in her pocket. Its great to volunteer... it always comes back to you manifold.

Betty Wallace

SBN Bonnie (Foley) Mangold (5th dan) and her husband, Jay (orange belt) are moving to Chicago at the end of May. Jay will be starting a new job with the law firm, Polsinelli. Message from SBN Bonnie: “If any members of the CHL family are ever in Chicago, we'd love to see you".


4


5

Last May 6, 2017, I received my green belt, marking my second year of practicing Tang Soo Do with the Center for Humane Living at the East Mesa Dojo, under the instruction of Sensei Joe.

As I look back on my Tang Soo Do walk, I reflect on the time I have spent since I earned my tobok and white belt and began to walk the Tang Soo Do way.

Having earned my white belt, I began the process of growth as a peaceful warrior in the Tang Soo Do way while at the same time learning more about Zen philosophy.

As a white belt, I became like snow on the ground, giving life to the seed of the cherry tree, by nurturing the tree and helping it to grow into a sapling. As a beginner in the art of Tang Soo Do, I learned the basics of Tang Soo Do and laid a solid foundation on which to grow and evolve.

Like the seed of the cherry tree, beginning to grow with its roots firmly planted in the soil, receiving nourishment from the gardener in order to grow, I too began to grow as an orange belt Tang Soo Do practitioner, learning new techniques from Sensei Joe while practicing and improving on the basic techniques.

My Green BeltBy: Jennifer Wong

Continued on next page


6

One year later, just like a fragile young sapling breaking from the ground, with yellowed leaves, as a yellow belt, I am at a crossroad where I must decide whether I am progressing as I feel I should and whether I should turn back or forge ahead and continue my Tang Soo Do walk. Having decided to continue my Tang Soo Do walk, I have acquired more skills while I improve the basic skills, which I learned as a white and orange belt.

As the sapling begins to take on the form of the cherry tree with an abundance of leaves, so too do I, as a green belt, begin to refine and polish what I have learnt thus far. By tweaking my movements, I add more power to my techniques.

Now, almost three years after I began my Tang Soo Do walk, I am about to test for my blue belt. At this stage, I am at an intermediate level and I am therefore expected to perform at a higher standard than the beginners so I can begin to teach and impart what I have learnt to those who are beginning their Tang Soo Do walk.

Jennifer Wong 2/9/18


7

Dear CHL Family, Thank You to all of you who have started your Personal Scrip Accounts and set up your Presto Pay with Great Lakes Scrip Center. We currently have 11 families registered! If you have not already done so, please consider setting up your account. Great Lakes has also improved their sign-up process with a new and improved Presto Pay making it even easier to let your dollars do the work for you.

By setting up your account, you literally have access to hundreds of retailers and businesses at your fingertips for quick access to the places you visit most. Last minute family night at the movies? You can purchase scrip to the movie theater instantly from your smartphone before arriving. Last minute run for groceries on your way home from work? Reload a Safeway or Whole Foods card while you are shopping before you hit the register for only the amount in your shopping cart! The possibilities are endless and they all lead to more and more businesses contributing to CHL simply because of your purchase … the purchase you were going to be making anyway … just accessed in a whole new way. You can still order physical gift cards. But with ScripNow and Reloadables, you can print or load cards instantly at your convenience! You can print instant gift cards from your home computer. Or you can reload a card instantly from your smartphone anytime, anywhere.

Please visit www.ShopWithScrip.com and enroll. This process takes a few steps to set up as there are several approval codes needed along the way. Get started now and then contact Sensei Janice or Sensei Sandi for assistance. The CHL enrollment code is 266CD777169L3. If you have started a scrip account but have not yet finalized your presto pay account, you can complete that part now in minutes!

Please let us know if you have any questions. And as a special bonus for those of you who need volunteer hours, we will award volunteer hours for every new Scrip Account you enroll! Enroll yourself or enroll your friends – every new enrollment you secure for CHL counts! Thank You!!Sincerely,Sensei Janice, [email protected] and Sensei Sandi, [email protected]

http://www.shopwithscrip.com/mailto:[email protected]:[email protected]


Congratulations to Irina Andrianajason

"Science Olympiad is a competition that I have been doing for four years now. The competition is on Saturday, February the 17th. It will be the entire day at Imagine Prep Academy in Surprise, Arizona. The competitions start at an invitation level. I have advanced to the next level which is Regional level. If I advance from regionals, the next level is the state level and finally the state winners are invited to the national level"

Great job, Irina! Irina placed at the invitation level, advanced to the Regional level, and placed sixth in state! Great job! We are so proud of you!

Support the businesses of our CHL Family(Contact Jeanne Nation ([email protected]) if you would like to

advertise your business in future CHL newsletters)

mailto:[email protected]

9


What is Respect?By: Jennifer Wong

What is respect? The dictionary defines respect as having “a feeling of deep admiration for someone or something elicited by their abilities, qualities, or achievements”.

Respect is the first attribute which we learn when we first train in Tang Soo Do. According to Guchin Funakoshi, the creator of Shotokan karate, and who is considered to be the father of modern-day karate, “Karate begins with courtesy and ends with courtesy”.

As part of the ritual of beginning our Tang Soo Do training, we learn to line up at the dojo by rank, starting with the highest belt, standing in the front row from right to left, with the lowest belt standing at the end of the line. If you forgot your belt, you stand at the end of the line even though you may be one of the more senior-ranking students in the dojo. And if you are not wearing a do bohk, you also stand at the end of the line.

After everyone has lined up for class, we bow to the black belts and then bow to our instructor after the most senior student in the class utters the words loudly and confidently, “Sa bum nim e kyung yet”.

So what is the bow and what does it signify? The bow demonstrates our respect for the other person. It is the most important movement in our training because it demonstrates the meaning of our training: to peacefully resolve conflict through our understanding of the importance of other individuals. By making eye contact and bowing to someone, we are saying to that person that we are practicing humility and we acknowledge that the other person is more important than we are. As a martial artist, our goal is to prevent conflict before it begins

and the simple bow achieves this goal.

As we progress in our training, we learn about the nine forms of disrespect: Pride, arrogance, conceit, hubris, ignorance, immaturity, illiteracy, defiance and decline.

If someone is disrespectful, it is because they are ignorant, immature and illiterate. They have too much pride, arrogance and conceit and are therefore experiencing hubris, thinking they are better than others when, in reality, they feel they are better than they really are.

Furthermore, according to Guchin Funakoshi, you cannot express respect for others if you have no respect for yourself. If you are unable to express true respect for others through martial arts, you are not a peaceful warrior and are therefore exhibiting violence.

How do we bow? We put our feet together, hands at our sides, make eye contact with the other person, and bow from the waist.

In today’s age of conflict, here at home and throughout the world, let us adhere to one of the five tenets of Tang Soo Do - Honor - and and show others that we honor, respect and admire them with the simple bow, thereby indicating we want to live peacefully and harmoniously with others. At the same time, let us also show our elders that we love and care for them as we would like to be cared for when we ourselves become elders. Only by our demonstration of the true spirit of Tang Soo Do can we obtain true respect.


10

How Sleep Affects Your Performance and Your WaistlineBy: Karla Wright

As a Registered Dietitian, people often ask me for new strategies to support their health and fitness goals, and are often surprised by one of my first questions. “How well do you currently sleep?”

If you came to my nutrition class or read the May Performance tips posted in the Center, you may understand why I ask this question. In the class, we discussed strategies to improve your performance and have the energy you need to achieve your goals. Basically, no matter what your goals are, you need the right mindset, quality nutrition, regular movement and recovery strategies to help you recharge and function at your best in everyday life. And sleep is an amazing recovery strategy.

So, how does sleep affect your nutrition habits?

Cliff notes: If you get 6 hours or less a night

You most likely will feel more hungry You probably won’t feel satisfied when you

do eat, which leads to more eating You will have an increased desire to

‘munch’ You will crave sugary, high carbohydrate,

or salty foods (despite not usually eating these types of foods)

You may have decreased nutrient absorption and immune function

None of this is in your control (except by getting the recommended 7-9 hours of sleep)

Deeper Dive

The research is overwhelming, from mood, to memory, psychological health, to cognitive performance, to physical performance, to weight management, to a variety of disease states, sleep plays a critical role in helping your brain and your body return to highly functioning state. It is nature’s way of regularly providing regeneration especially during stages 3 and 4 of non-REM sleep. This is where the majority of repair, recovery, and metabolic adjustments occur. When you don’t to get 7-9 hours of quality of sleep, you are unable to perform at your best.

In working with corporate clients and athletes, sleep is a critical component in helping people achieve their health, fitness and performance goals. Losing weight is often part of that equation and is not always about the right plan or willpower. When you sleep less than 6 hours in a night certain hormones and neurotransmitters are affected. The hormone that regulates your hunger (ghrelin) and satiety (leptin) will most likely become out of harmony. This means that the day after you get 6 hours or less of sleep, you will feel more hungry and when you do eat, you won’t feel satisfied. Additionally, a lack of sleep increases circulating levels of endocannabinoids, which are chemicals that stimulate appetite and increase your desire to snack, or what you think of as “having the munchies”.

11


To make it even more difficult for you to lose weight, Matthew Walker, PhD, neuroscientist, professor at UC Berkeley and author of Why We Sleep, explains that there is a deep emotional center of the brain called the striatum, associated with impulsivity and reward. This area becomes hyperactive in sleep-deprived individuals in response to rewarding and pleasurable experiences. (hint - yummy food causes pleasure.) The heightened sensitivity of these pleasure regions are linked to a loss of rational control from the prefrontal cortex. This leads to cravings for sugary, high carbohydrate or salty foods over foods like proteins or fruits and vegetables. The release of dopamine in this region reinforces the desire for these foods and makes us feel better even though we ‘know’ something is not good for us. (We learned this in Mindfulness - a lack of sleep can hijack your prefrontal cortex).

The last link between sleep to nutrition status is new research that explores how getting enough sleep helps to improve your gut bacteria, or your microbiome, by balancing the body’s nervous system especially in calming the fight-or-flight sympathetic branch of the nervous system. The fight-or-flight nervous system can trigger excess cortisol which cultivates ‘bad bacteria’. Bottom line, increased cortisol negatively affects your gut, nutrient absorption, and is linked to increased belly fat.

Not getting enough sleep is no longer a bragging right. Creating a boundary that makes getting 7-9 hours of sleep each night a priority is a point Tom Rath emphasizes in his book EAT MOVE SLEEP. He explains that not getting adequate sleep sets the tone for the rest of the day. When we don’t sleep well, it affects our mood, zapps our energy to exercise, and as we just learned, we make poor food choices. My challenge to all of you is to really take a look at your sleeping habits and notice how you feel the night after a good night’s sleep verses a night of 6 hour or less. If you need some pointers, below are Matthew Walker’s tips for healthy sleep.

1. Stick to a sleep schedule. Go to bed and wake up at the same time each day. Sleeping in later on the weekends won’t fully make up for a lack of sleep during the week and will make it harder to wake up early Monday morning.

2. Try to exercise at least 30 minutes on most days and give yourself 2 hours between exercise and going to bed.

3. Relax before bed. Try not to over schedule your day so that there is not time to unwind. Add a relaxing activity such as reading a book or listening to music to your night time routine.

4. Take a hot bath before going to bed. The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep. (Think about kids bedtime routine)

5. Dark bedroom, cool bedroom, gadget-free bedroom. Get rid of anything in our bedroom that might distract you from sleep, such as noises, bright lights, and uncomfortable bed, or warm temperatures.

6. Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least thirty minutes each day.

7. Avoid caffeine and nicotine, both are stimulants. Depending on if you are a fast or slow caffeine metabolize, caffeine can linger in your system for as long as 8 hours.

8. Avoid alcoholic drinks before bed. While a nightcap can help you relax, heavy use robs you of REM sleep, keeping in the lighter stages of sleep. You also tend to wake up in the middle of the night when the effects of the alcohol wear off.

9. Avoid large meals and beverages late at night. A light snack is ok but a large meal can cause indigestion. Drinking a large amount of fluids at night can cause you to wake up frequently to urinate.

10. Don’t lie in bed awake. If you find yourself awake after staying in bed for more than twenty minutes or if you are feeling anxious or worried, get up and do something relaxing. Journaling or creating a to do list for the next day can help as well.


12

This May, Sa Bum Nims Andrea, fourth dan, and Natalie Tukan, third dan, graduated medical school. Andrea attended the Arizona College of Osteopathic Medicine, and will be specializing in pediatrics. Her residency is three years, and will completed at Advocate Lutheran General Hospital in Park Ridge, IL. Natalie attended Boston University School of Medicine, and will start her four year anesthesia residency at Brigham and Women’s Hospital in Boston, MA. Andrea’s current interests lie in neonatology and gastroenterology, while Natalie is interested in critical care anesthesia.

Both young doctors were “hooded” by their father, Sa Bum Nim Lester Tukan, third dan, an emergency medicine physician for 33 years. ”Hooding” is part of the recognition ceremony for a doctoral degree, and signifies completion of the educational training. It is a piece of the academic regalia worn at the ceremony.

Of note, Andrea played to her leadership strengths and led her class as Class President all four years of medical school. She won first place in student research at the AOA national convention in 2016, and received the medical student of the year award for her medical school for the 2017-2018 school year. Natalie’s achievements include her induction into the Alpha Omega Alpha medical honor society and graduated Magna Cum Laude. In her free time, she celebrated her love of fitness through numerous races including the Chicago marathon, Philadelphia marathon, and over a half dozen Olympic length triathlons.

The academic path to becoming a doctor is long-four years of college followed by four years of medical school, then the varying lengths of residency programs, and both Tukan’s are ecstatic to be closing this chapter of the journey while ready to face the challenges of the next. Residency for both begins in June, and in true martial arts fashion, they have been savoring the “strawberry” of the moment. They’ve been spending time with family, friends and loved ones while traveling, relaxing, and trying to stock up on sleep.

Graduating medical school brought a wealth of medical knowledge, but the young doctors credit their martial arts training for the bravery and purity to persevere through tough times. Our struggles determine our successes, and while we’ve successfully become doctors, life goals that are worth pursuing are never ending, upward spirals. Tang Soo Do teaches us that the joy is in the climb itself; that who you are is defined by what you are willing to strive for. We are grateful for this opportunity to pause and celebrate graduation, but when our climb resumes in June with our new role as resident physicians, we will be ready. Ready to draw on Zen philosophy, leave our egos at the door, and bring that amazing energy and passion that define us to our next chapter.

13


Congratulations to our graduates!

Karla Felix graduated from high school on May 24th.

On May 8th, she was awarded the community service award from ASU HMDP. She also completed the program that she has been attending since 7 grade to ASU.

On May 15 she was awarded with ACE certificate for completion of 2 years of college at Scottsdale Community college.

On May 16th she was recognized at her school for her achievement during high school.


14

Landon Biegen is graduating from high school and has signed to play soccer for the next two years at Mesa Community College while attending school.

Chelissa Biegen graduated from ASU with her Bachelor's Degree in nursing. She passed her boards in February and is now a Registered Nurse

15


Congratulations to Alex Palmer for graduating from Desert Vista High School on May 24th. Alex plans to attend the University of Arizona in the Fall and major in pre-med.


16

Congratulations to Drew Overlin. He will graduate on May 30th.

Documents

Humane Living · Camp Chaos is a wonderful opportunity to immerse yourself in all aspects of the martial arts. It is a weekend of learning and bonding, a weekend of karate and of