Living With Lymphedema Basically On My Own

Moving in or out

Two different residents had been moving out recently so the elevator had been getting a work out. I always feel that is when it starts to have problems. Too many trips or heavy items that hit the doors, walls and buttons? No clue. I am keeping my fingers crossed. Just in case you are new to my blog, I live in a senior living apartment building. It is for disabled residents also. There is actually a mix of ages here but leans toward older people. Presently the elevator will work good then on a random trip I will have to hit the open door for it to open. As long as it opens then I am happy. I do not think I could tolerate it well if I had to wait for the police come to open it in this hot weather. Our building management no longer runs the air conditioning in the halls and public areas. Even in this extreme hot weather. It was nice in previous years when they used to do that for us.  

The back of my apartment building

We are living in a world full of chaos and scary headlines daily.........yet living here in this apartment building it feels like none of that is happening. Most of the people here have televisions. So they must know what is going on but never speak of it. The big stories around here have to do with who is moving out and why? Who left a washing machine or dryer with cigarette butts or pet hair in the rubber filter? Unfair management rules. Who spilled something on the stairs, hall or elevator floor and did not clean it up (most likely could not clean it up because they cannot bend down to do so)? 

Senior and Disabled Living

Reasons of importance change as your health starts to decline or you just feel old. I see it happening within my own self. Problems with my knees started way back around 2001 I think. I helped take care of my mother and when I would get down on the floor to take care of her feet it was agony for me. I didn't want her to suspect so I acted like it did not hurt. It did though. Very badly. Even as my knees became worse and my feet swelled all the time, I never knew it could be a lymphatic issue. I had never heard of that. Eventually I started using a cane and soaking my feet in cold water for relief. I did not have health insurance and never had any way to pay for it. I tried to get various jobs but I think due to not being able to walk very well would not get hired even though I was qualified. 

Long drives are not good for me now!

Even now that I can go to doctors they don't seem to know much about Lymphedema. Even the Lypmphedema therapist I went to agreed about that. I had to stop going to her though because I cannot tolerate the 40 mile ride to her clinic. There needs to be more Lymphedema therapists in physical therapy clinics. They are rare. Mostly I do my own research. Reading and watching videos about it and learning the newer research and studies about it. More people have it now so doctors are specializing in it and attending conferences on it. I figure most of them are researching it online anyway so I can do that myself. 

The first pair of compression stockings bought from Amazon

The only relief I could get from it was the compression stockings. As soon as I put them on I feel instant relief. I would wear them every day without fail. Soon my leg below the knee where the stocking ended became out of shape. I took a break of more than a month of not wearing the stockings. The area below the knee did not change or go back to its normal shape. I hate it. When I have shown it to any medical person they barely gave it a glance. So I went back to wearing the stockings and I have had relief and my swelling has gone way down. Even it this hot weather. I will stick to wearing them every day from now on.

Copyright © 2025 Kathleen G. Lupole

All Photographs Copyright © 2025 Kathleen G. Lupole

The Inspiration Of Others In Your Life

 

Do we all have inspiring people we look up to when we are young? As time went on I discovered there was no one left to inspire me anymore. Is it because I became older and could see that everyone had been touched by the cool indifference and uncaring attitude that prevails today? There used to be women who stood out in the crowds. Who young women used as their own role models. Eventually they all showed another side as I grew older. The things I didn't know or realize while I was still young. The very women who I chose to copy. I wanted to be them when I grew up. It didn't take me too long to realize they were not what I imagined. Had they changed? No, I did. I matured.

Having gone through a couple of bad marriages, I learned a lot. I learned other women will sometimes target their friends' husbands. Other women will lie and steal to make themselves look better off than they are. Other women, even your closest friends will not tell you the truth. Even when asked face to face. Life teaches you over time the things to look out for. When you are young you don't see that. As you grow older you have time to think. You have time to learn from your past mistakes. 

Life is not easy and if someone tells you it is they are lying. It is not easy even for the richest or most beautiful beings on earth. We all have problems and issues to deal with. It is not up to you to bring problems or complaints to every person you are in  contact with. I keep things to myself. I don't feel I need to share my concerns or problems with others. Even the people closest to me. I have always been like that. Maybe due to me writing in journals it feels like I have talked it over. With myself! Maybe even on this blog with my readers! On the other hand I like to listen to others' problems and see if I can help them out in some way. Granted I cannot help them with financial problems or physical help but I can try to give them support or steer them in the right direction. That is if they ask for my advice first! Never offer it without being asked.

Yarrow growing wild

These days I choose not to feel anything more from a celebrity than appreciate their talent. I have been disappointed by too many of them. So many times I discover what their views are and then never watch or listen to them again. I had a huge collection of Madonna CDs and crushed them up so nobody could take them out of the dumpster. She lost me as a fan for life after stating her views. Same with Cher. Apparently they speak without thinking first. Bad move on their part! The issues they are voicing their anger on at the time will be over and done with in a short while. The blemish on their career and lost of some fans will last forever. 

It makes me wonder if the need for another woman as an inspiration disappears as we age ourselves. Now I am to an age when I feel much smarter than before. I made many bad decisions in my past and they are done with. Not going to dwell on them. When I was younger I may have. I am not going to live forever so not going to waste time on what may have been, Yes, I am where I am right now due to choices I made. Looking back at those times I wish I had not. Nothing can be done about those now. So doing the best I can with what I have. Life is ever changing and we change with it or we become negative humans. I choose to embrace the changes in my life now and stay positive. 

Copyright © 2024 Kathleen G. Lupole

All Photographs Copyright © 2024  Kathleen G. Lupole

I Do The Best I Can

 

Day by day I watch and wait for what I do not know. As my years go by and I edge toward the end of my lifetime and what lies ahead I still do not know. It would be easy to slip into a depressed state. Just going through each day closer to my last day living this earthly life. Instead I have decided to focus on life. My life. Others' lives. Doing what I can to make my own life meaningful and active. Maybe not too physically active due to my mobility issues but as much as I can. Doing things every day. Making a difference in my life that otherwise I would not be doing. 

Presently the activity taking up most of my time is something I have been doing for a very long time. Decluttering! Yes, my word editor still alerts me that word is misspelled. I spell it that way anyway because it is a word to me now. It is not like I have a lot of knick-knacks and stuff around my apartment. My problem has been that I have too much stuff. I have made my way though a lot of that by now. So I keep going. Getting rid of more things as I can. Right now I have been working on my storage locker so I can store my mobility chair in there instead of my bathroom. I plan to drive it up here to charge it after using it. Then take it back down there to park it. 

Epsom Printer

I am really an introvert and my time alone is never boring. In fact, my time alone is my favorite way to spend my time. I get into my projects. I find that when I have a problem I am trying to work on or fix that is when I do it. It took me forever to get a working printer that my operating system would work well with. The new Epsom printer works perfectly with the Unbuntu Jellyfish operating system. I was so proud the day I set it up and had it working. Now I am able to scan, print and copy with no problems at all. I spent a little more to have a printer that does not use cartridges. They were always dried up before I had a chance to use them up. In fact many times the ones I ordered directly from Brother came already dried up.

Cooking steak bites

I am still cooking meals from real food and not buying prepared stuff. Not that it is a age related chore because most people regardless of age have to eat. I enjoy cooking and creating healthy food for myself. Not so much into cooking for others these days. I eat mainly a "ketovore" type of diet. Ketovore is mainly meat, dairy and some seasonings (carnivore) and a little of low carb vegetables (the keto part). Eating this way is low cost and less clean up and very healthy. So I will stick with this from now on. I no longer miss those processed high carbs, fruits, grains or sugary foods. As long as I keep them out of my life I am good.

I discovered home delivery from my local grocery stores is perfect for me. Since I do not own a car my transportation has been a hard thing to figure out. I hate to ask anyone to drive me somewhere or to pick up something from the store for me. Riding the bus has turned out to be a good way to shop. It does not take very long to go to Walmart and I can get my shopping done myself. Most of the time though I use the grocery deliveries. Once you get to know the shoppers they do a good job as they learn what you like. 

Doing as much as I can for myself no matter my age or condition is important to me. I am not someone who goes crying to others about what I cannot do. I do the best I can. One thing I have learned is that if I cannot do it all at one time, it doesn't matter. Do it the next day or next week. It will be there when I get back to it. I do not let things pile up so I have to do a lot at one time. Do little jobs while they are little. Otherwise they might get out of hand and take a long time to complete. I make time for other activities other than indoor projects or chores. I have four parks within walking distance of my apartment. I enjoy time spent outside in the parks. Going outside has always been my favorite thing to do. It refreshes me. I can be in the middle of big job and just have to get outside. It always makes a difference. 

Copyright © 2024 Kathleen G. Lupole

All Photographs Copyright © 2024  Kathleen G. Lupole

Remembering Good Times With My Family

 

My parents in 1979

My brother and I were quite lucky to have been born to our parents. They were the best parents and we clearly knew we were loved and wanted. It was just the four of us and I feel we were a pretty close family. Our parents spent time with us even though they worked. In our early years we lived in Harpursville, NY. My parents built and ran a gas station that was right across the road from our house. At that time the road was very busy with vehicles and tractor trailers going by almost all day long. Our gas station was the local hangout for teenage boys learning how to work on their cars. My father didn't mind teaching them how to fix and do preventative maintenance. That was why my brother learned at an early age how to drive and fix them.  

Dran's Atlantic gas station in Harpursville, NY

Even though our gas station was open seven days a week, my parents managed to put aside some time for our family. We always ate home cooked meals by my mother. Sometimes my father did not eat with us because he was so busy across the street. When that happened my mother would eat with us and then go across the street to mind the station so he could come eat his meal. She could pump gas and check oil and add oil if needed. That was back when gas stations were full service stations. She also did all the book work for the business of running Dran's Atlantic gas station.

My uncle winning a race!

I think it was Friday nights that we went to the stock car races at Five Mile Point in Kirkwood, NY. Mom would bring heavy army blankets for us to sit on. Back then bleachers were basically a slab of wood and not that comfortable. I would end up laying on the blanket covered up. The excitement for me of the races would be overcome by sleep. My brother though, was into it the whole time no matter how late it got. After the race we would walk around the track and he and my father would examine all the places the cars had wrecked during the race. We also went to races in Pennsylvania. I think it was Penn Can. Not sure about the exact name now.

Our family, Grandmother, Aunts, Uncles, Cousins & Me

In those years all my aunts, uncles and cousins lived nearby and we saw them often. Almost every Sunday Mom would take me and sometimes my brother, to visit her brother (my uncle) and his family. It was my favorite place to go! I loved my cousins and would have fun playing with them. Sometimes we would pick up my grandmother and take her with us. If my brother was with us he would hide in the back of the car and tell me to get our cousins to come out and look for him. They would too! He would surprise them by jumping out of the car! I don't think they were really surprised because I had to hint he was out there for them to go look anyway.

Grandma

I spent a lot of time back then with my grandmother. She lived 8 miles from our house. I loved being there with her. Sometimes I would spend two nights or more with her. She would make me a bed on the couch in front of the television. It was so cozy and I felt so happy being with her. She would make us popcorn and hot cocoa. We would watch television with all the lights off. Often she would tell me stories about her growing up on a farm. Her old house was beautiful to me. I loved it even though her children (my aunts and uncles) wanted her to get rid of it. It was full of treasures!

Grandma in front of her barn

She had almost 100 acres of land. There was a big barn right across the road. It was a sad day when they took it down. I remember that day clearly, even though I was really young. I found a baby bird that must have fallen out of a nest. When I brought it inside my grandmother (who thought birds were nasty and full of diseases) had me put it in a box and set it out in the yard for the mother bird to get it back. Later I checked on it and it was gone. At the time I thought the mother bird did come back for it. Now all these years later, I wonder if my grandmother removed it from the box and put it somewhere that I would not see it.

Grandma's home on Snow Road, Harpursville, NY

Now all these years later my memories give me comfort. I like to remember those times with my family. Memories are even more important than pictures as you age. I can picture every room of my grandmother's house in detail. Actually all the houses we lived in too. I don't need pictures to remember them. You may not remember things as they actually were or happened. It doesn't matter though. Your memories are your memories. Treasure them! 

Copyright © 2024 Kathleen G. Lupole

All Photographs Copyright © 2024  Kathleen G. Lupole

End of the Year Thoughts and Challenges

New Year's Eve is here! It is a time for figuring out where I am in this life of mine. It is a time consuming thought process. I spend time reading and researching online how I am supposed to feel or live at my age now. Honestly, I don't feel old even though I have trouble walking due to both of my knees. It has been a long road for me from living a modern homesteading life to where I am now. Yes, there are days I miss it and my horses and especially my cats. I had to accept it and move on. There are things I was expecting when moving here that did not work out the way I pictured. Yet life goes on and I have to accept it or just give up. Giving up is not something I can do. I still have a bunny rabbit and a disabled son to worry about and live for. I am living by my newest motto which is "Never too late". 

When you finally have the time to work on yourself things start to change in your life. I am sure if I didn't have so many things to do, my day to day life would drag on. Instead the days go by so fast I say, "Hey hold on day, I have more things to do!" I can easily get caught up in one project for hours and not get anything else done. It doesn't really matter since I now have the time. There are certain things that must be done at certain times and that is of course, household or pet related chores. Simple household chores take me longer than when I was younger. I accept that fact and just do them. I tried to have an aide assist me but that didn't work out. Besides I believe it is good for me to do these physical chores myself while I can. I take many breaks.

One mistake I was making was searching for "home decor for senior citizens" or "single senior women's lifestyles". Why should it matter how old I am or whether I am single or a woman?  I am a person and if a young person's style appeals to me that is all that should matter. I have changed my way of thinking since then. My home decor style has changed over the years but not due to my age or the fact that I am now single. One thing that stays constant with me is colors. I will always love bright colors. The only reason my age figures into my home design is because I use a walker. So I need room for it getting from place to place. My mobility chair is kept in the bathroom so I don't use that throughout my whole apartment. Just from the bathroom to the door. 

Learning new things is another activity in my life that keeps me going forward instead of just breathing. As I figure out the turns my life takes on I almost always learn something new. I have always loved to cook and even though I am alone here I still like to create recipes of my own. Since I follow the keto lifestyle, I like to get recipes out of my old cookbooks and change the ingredients to keto (low carbs, higher fat). The other new thing I am working on and believe me,,,,,,,,,,,,it taxis my brain! The Linux operating system in my computers. I was thinking of taking a course in it but have found some good YouTube videos on it. When I am working on that I cannot be interrupted at all. I turn the sign on my door to out. 

One thing I have learned is to not think of myself as old. I am older, yes. But there are many more people who are a lot older than me. Knowing people of all ages will show you that your age does not define who you are. So I accept that and live for today and will worry about tomorrow when it gets here. I wish you all a very Happy New Year! 

Copyright © 2023 Kathleen G. Lupole

All Photographs Copyright © 2023  Kathleen G. Lupole

Rev Up Your Daily Life!

Venture out of your home!

It is inevitable that as you age there will be times you wish you were younger. No matter where you are, whatever your circumstance, you wish for what you don't have or what you used to have. Good health, more money, better job, new car, big house, good children or a faithful, loyal spouse. The list can go on and on. It is good to a point to want a better life. We always think of things that could change what we have presently. Many times we have settled for what we had years ago when we were much younger. Maybe that hope of a change was somewhere in the back of our minds for years. Yet here you are at retirement age and no change in sight. No hope of change even lingers as a possibility now. As you watch your friends plan their trips to exciting new places you feel regret and sadness. Since you know that is not happening for you. Not now, not ever. Your daily life is all you have and it depresses you. 

No matter what you did when you were younger to create the life you have presently, this is not the time to dwell on it. It is a done deal. Nothing will change it now. Instead get to work on finding the life that is within your reach today. Maybe you just need to get out more often and make new friends. Does it have to be friends in your age group? No, you can make friends based on your interests that includes people of all ages. If you are intimidated about walking into a group of people under your age, don't be. Hold your head high and remember you probably have valuable experience to share with these youngsters. 

Library right across the street from my home!

Make a list of local events or groups that meet nearby that you can attend and pick one to start with. Your library or museums in your area are a vast source of information to expand your lifeline. Doing new things, meeting new people, going to new places or events can rev up your daily life to another level. Oh, you don't want to go because you use a walker or a mobility chair? Most places now are disabled friendly but you can call ahead to find out for sure. Want to learn new things? Take classes at your local college or high schools. I don't know if night classes are still a thing but I remember many times taking a ceramics class in my younger years. There were always a mix of young and old at these classes. Just search for a niche that catches your eye.

Learn to use a computer!

Please tell me that you know how to use a computer! Don't be one of those people who proudly declare, "I don't know anything about a computer!" I know a few of those people and some of them are always at my door wanting me to search something online for them. Or make a purchase on Amazon for them. There are literally millions of online classes, videos and forums for any subject you are interested in. If you do not know how to use a computer, now is the time to learn. Your local library is a good place to start. Call and find out if they have or know of a class for computer beginner users. They may have one that is specially targeted for retirement age people. 

Take that step out of your comfort zone!

What it all comes down to is that no matter what age you are now, learning and participating in new things is good for you. Good for your well being but especially for your brain. If you have not been learning new things in a long time don't worry about that. It is like riding a bicycle. Once you know how to do it, you can always do it. You might be rusty at first but it doesn't take long to catch on. Seeing new places, new people and learning new things is so good for you. It gives you something to look forward to and expands your life beyond your four walls. Try it one new class or event at a time!

Copyright © 2023 Kathleen G. Lupole

All Photographs Copyright © 2023  Kathleen G. Lupole

Take Some Time to Chill Out!

 

There are some days I want to just chill. Not have any appointments or plans. Not have to talk to or entertain anyone. Eat simple food that doesn't take much preparation. Just be me. By myself. Take the day as it comes. Whatever comes to my mind I can do. I find when there are some busy days it tires me out and I just want to be home and alone. Someone used to mention wanting their "alone time" and not wanting to do anything. Yet when that person had any free time it was filled with doing chores of some kind. Well, I have plenty of "alone time" now in my present situation. I still value it and make good use of it. When you live with other people, including a spouse or other family members, it can be difficult to make time for yourself. If you do, it will recharge your state of mind so you can deal with the outside world.  

There is so many products that have been developed over the years to make our lives easier and more convenient. Saves time. Time for what? Time for doing some other chore? Or for creating free time to do something you really wanted to do? I used to think I enjoyed cooking for other people. Now when I look back, I think not so much. Could be that I told myself I enjoyed it but it was a lot of work. Work hard creating a meal and it was gone in half an hour. Then the clean up. At least now when I cook a meal I can just heat it up for the next three days. That means if I don't feel like cooking or creating some big meal I can do what I like. 

When someone asks what do you do all day? I have to think about it. Yet I know that person cannot appreciate my answer because what I do is different each day. Another person might think what I said I did was boring to them but probably not to me. I don't know whether it is an aging thing or health thing but I try not to talk about health conditions to others. If I talk about it too much I end up dwelling on it. I feel like, "Yeah, I have Osteoarthritis in both knees and Lymphedema but that does not define who I am." There are many people who are worse off than I am. I can deal with my own health issues privately.

In life, change is constant. Especially in the aging process, though you may not notice it at first. When you are younger it seems like it is far in the distance. It catches up with you pretty fast though. Your situations change slowly at first. Then all of a sudden you notice big changes as if they just happened. For instance, relationships with your loved ones. You go from seeing and hearing from them every day to no contact for days. Someone who used to call you five or six times a day barely calls you once. They have moved on to a life that doesn't include you anymore or at least not as much as before. It is a process you have to accept. 

Accepting changes within your life must be done or else you can end up depressed and become a negative person. I have had many people come into my life and leave over the years. That is the reason for keeping yourself independent. If you depend on one person you will be sorry if they are not there for you anymore. If you have physical problems and cannot do everything yourself, there are ways to get help. Usually your local Office for the Aging will be able to help you find what you need. If you can afford it then money spent on a private aide, driver or handyman would be money well spent. 

Often times the changes happening are not your own but the other person's or people in your life. If it is someone you are involved with often you will see the changes in them coming and not have it sneak up on you. Prepare for it as soon as you notice it. Don't pretend it is not happening. Many times it could be your spouse and those changes will surely affect you and your life. Maybe that person, spouse or others just get tired of your situation and doing for you. Or maybe their own health is affecting them in ways you do not know. So being independent and able to move on is the only thing you can do. Self-care has got to come first especially as you become older. 

Copyright © 2023 Kathleen G. Lupole

All Photographs Copyright © 2023  Kathleen G. Lupole

The Golden Years Or Are They?

Bringing color & light into my home!

Aging is not necessarily the golden years as we are told when we are younger. In reality, it seems that the golden years are probably your twenties and thirties. Those are the years you are grown up and able to do the most. If you can take care of your physical body as well as the mental side, life should be great. If you do take care of yourself by eating a healthy diet, getting exercise and expand your mind, maybe your so called "golden years' will be much brighter than most. When I worked in a nursing home, I remember our in-service instructor telling the class that the people you see in the nursing home are a very small portion of the elderly population. That most elderly people live on their own in their own homes. It was true then, but is it now? Now it seems that a large portion of elderly move to "senior communities" which are pretty darn nice. 

St. Bartholomew's Catholic Church, Norwich, NY

Losing your independence and being forced to leave your home is a big worry of most. Often when a spouse dies the other one does not even think about their own future for a period of time. There comes a time when you must take charge whether you feel like it or not. Or your life could go downhill from there. My grandmother was alone due to being separated from my grandfather. She was Catholic and would not even consider divorce. If it wasn't for her religion and she divorced, could she have remarried and lived her life happier? Maybe. She had a very low opinion of men though and I can't picture her doing that. Even if she had been free to find someone else. If she had, it is possible she could have kept her home and had a better life. Not being able to drive also was another roadblock for her. If she had been able to go back to work or move to the city, she would have been better off financially. Her life could have been much brighter in her golden years.

Entrance with places to put things away upon entering.

It is my opinion that if you stay busy by doing things that you are focused on then things like memory loss or losing touch with reality will not happen. As long as these are issues that are not the result of illness. There are ways to counter this happening to you. A start is to always put things back where they belong! Find a spot for everything and do not change it ever again. Immediately after coming into your home put things away........your keys, your purse, items you just bought, etc. I always take off my mask and hang it on a hook inside my entrance to my apartment. Then I take off my shoes and leave them in a spot near the door. Put my keys in a basket on my way into the main room. You get the idea. I like to think if I lost my sight, I would still know my way around my home. Everything has a place and everything is in that place unless I am using it. You have to be disciplined about it.  

Intercom and basket for keys are here.

Safety in your home is important too. In this day and age it is important to keep your doors locked. Don't let anyone in that you don't know! If someone is coming for an appointment, make sure it is the person you are expecting. Living in an apartment building it is pretty easy to do this. We have video cameras all over the place.They don't do any good at the moment someone is coming in unless someone is working in the office. Our doors are locked and you must have a key or know a code to get into the building. If you are expecting someone they have to use the intercom system that will ring into your apartment. You can speak to them to make sure it is someone you know or are expecting. Press the button to open the locked door to let them in.  I keep my apartment locked at all times. I never let anyone into the building unless they are coming to my apartment. 

Grab bar is securely attached!

Another worry of people in my age group is falling. Falling can take away your independence in an instant. Keeping your home neat and clean is a good start. Do not put anything on the floor that you could trip over. Take a good look at your floor now. Small rugs, shoes that you took off and did not put away, a package that came and you haven't opened yet, a small cat, dog or rabbit following you, etc. Look carefully to see what you could fall over. You might think your pet is sleeping in the bedroom and when you take a step, there they are! In your bathroom, have grab bars installed securely. I know for me, these things have saved me from falling many times. There is one on the outside of my shower which I have come to rely on, as well as two inside. A shower chair is another good thing to prevent falls in the shower.

My rolling walker!

Don't be too proud to use a walker! I have a stationary one near my bed so when I get up during the night it steadies me. I have a rolling walker that I use all the time. Even if your doctor does not prescribe it for you, buy one anyway. They are not that much money and can save you from falling. Breaking a hip or worse would make you regret not having one and losing your independence. I love mine!

New Slippers!

Wear shoes in your home! Yes, I know many people like to take off their shoes when they get home, but walking around in your socks can result in a fall. If you must wear socks, get those non-slip types that have grips on the bottom. I have never liked walking around barefoot or in my socks. I wear slippers all the time. I probably go through two pairs a year, buying the same pair on eBay every time. 

Don't trip over your pet!

There will always be things to worry about. That is life. We just have to take care of ourselves the best way we can. Especially if we want to remain independent and happy. If you are not independent now, find ways that you can be. Living with others does not mean you can't establish your own independence to a point. Accepting help from others is something we must sometimes do regardless. Illness happens. Just as financial stress does and a zillion other burdens. Keep your chin up and never give up!

Copyright © 2020 Kathleen G. Lupole

All Photographs Copyright © 2020  Kathleen G. Lupole

Updated 2021