New LYFE for Fast Food

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I think I have seen the future of fast food, and frankly, it looks pretty good. Over the last 60 years or so, we've created an industrialized food supply, very much at the expense of nutrition and sustainability. Fast food was, no doubt, a North American phenomenon, and it has grown into an intertwined part of our standard American diet and culture.

The problem, as I see it, is that mass society's consumption of fast food, over decades, yields any number of unsustainable issues. Eating fast food regularly, over long periods of time, can contribute to significant health challenges, especially when there is little or no moderation. And the sourcing of ingredients is a study in massive-scale manufacturing, from the cattle, chicken and pork farms, to the greens, grains, and everything else used in fast food. None of these things are sustainable over decades, because they come with such serious consequences.

Enter new and very alternative-style fast food models like LYFE Kitchen. Though small and lacking significant influence, at least at this point, I think a glimpse at LYFE Kitchen shows us what the future of fast food will be in North America (and as the USA goes with fast food, so goes the world, eventually.) LYFE (which stands for Love Your Food Everyday) Kitchen started in 2011 in California, and is now up to 10 restaurants from California to Chicago, with plans to grow rapidly to 250 restaurants and beyond.

What makes LYFE Kitchen different is their menu and the sources for their ingredients, both of which are the alter ego of typical American fast food. They offer flexitarian (the 'I eat everything' part of the menu, including steaks, eggs, potatoes, etc.), gluten free, vegan and vegetarian selections, with fairly incredible menu items like these:

• quinoa buttermilk pancakes and turkey sausage for breakfast
• chicken and kale soup and grilled chicken and avocado sandwich for lunch
• roasted salmon, tomato & fennel for supper

Sides include things like baked garlic parmesan sweet potato fries, and for dessert, chocolate or banana budino (an Italian-style custard) and more. Check out their full menu here. 

For ingredients, LYFE Kitchen obtains everything they can locally, identifying suppliers and quality local ingredients, even to the extent of adding dishes to their menu in that location based on what is of interest to patrons, and what can be locally sourced. That is really interesting to me... that's sustainable.

So keep an eye out for the likes of LYFE Kitchen. The first one for the Northeast is supposed to be this fall in New York City. The rest of us will just have to wait ... I'd give it another 5 or so years. We'll catch up eventually.

By the Way

LYFE Kitchen was founded by two former McDonald's executives, Mike Donahue and Mike Roberts. I think they know that McDonald's has seen better days in North America, and they're staking their fortunes and their future on the LYFE Kitchen model. Not that it will be a fad, but will instead be the sustainable fast food trend of the future. In Mike Donahue's words (as quoted in the New York Times recently):

"Having worked at the scapegoat for everything that's wrong with food in American, we know what issues consumers care about...we had to learn everything about GMO's, recycling, animal welfare, calories, sodium, fat, social responsibility... we took all of that and poured it into the new place."

Check out this great write up on LYFE Kitchen in a Colliers real estate publication (posted with Issuu, page 19):

Colliers Spring 2014 Knowledge Leader

Snack Attack

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I have a hopeless sweet tooth and I love to snack between meals. Some days seem like an endless string of snacks, accented by bigger portions to make an organized meal official. I struggled for many years with incessant eating of sweets and munching on stuff that was not even food, much less any good for me (what are those toaster pastries, anyway? ... they're not really food.) Nowadays, when making power pantry choices, it can be difficult to find snacks which provide any nutrition, much less satisfy a sweet tooth. Over the past several years, though, I've gathered a list of options for healthy, tasty snacks which are real food, and very healthy as well.

I keep these snacks on hand around the house and at my desk as work, and I make it a point to pack a snack bag for on the road or when I'm facing a lapse between meals. All of these choices are real food, not processed food, not faux food, not something sold in a silver-lined wrapper that will last until 2080 if unopened (although many of these totally natural snacks may last for months or even years if kept in a cool, dry place...)

Here are some great snacks, which I enjoy regularly, in no particular order:

• Fresh fruit (apples, pears, peaches, grapes, bananas, cherries and more...)
• Almonds (raw, unsalted)
• Walnuts (raw, unsalted)
• Dried banana chips (unsweetened)
• Raisins (dark or golden)
• Dried cranberries
• Pumpkin seeds (raw, unsalted)
• Dried dates (medjool)
• Dried figs
• A variety of other dried fruits (apricots, apples, cherries, goji berries)
• Sunflower seeds (raw, unsalted)
• Cut up veggies (carrots, broccoli, bell peppers, cucumbers)

A key to healthy snacking with many of these is portion control. Limiting servings to about 100 calories, and truly 'snacking' (ie, taking your time and nibbling, not gobbling a couple of handfuls and then yearning for more) will lead to healthful success. A medium-sized apple or peach, or 1/4 cup of dried fruit, is just about right; calories of nuts add up quickly, so a small handful is plenty. Give some of these a try, and ditch the faux food snacks. Your body will thank you for it.

By the Way

A great bedtime snack for me is frozen berries. They're available year-round, and tend to be great quality (frozen fruit is flash-frozen just after picking and cleaning). I like a small dish (about 1 cup) of frozen berries or mixed frozen berries (black-, rasp-, straw-, and / or blue berries) with a little raw honey or agave nectar drizzled on top... Sounds like a good snack for right now...

Staying Happy

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I think having a positive attitude is a big part of maintaining a wellness lifestyle. I've always been more of an optimist in the big scheme of things. Not that life doesn't throw curve balls to get me down, and raising four active kiddos is no picnic (especially with teens and a preschooler), but overall, staying happy is a wellness choice I get to make every day. And it is a choice; one that can be undone by circumstances and stress and poor reactions to life.


I won't go on a rant about cortisol and its damaging effects on our bodies from stress and over exertion. Suffice it to say that reducing cortisol by working on our happiness and contentment will go a long way toward improving our wellness. And that ties in to the foods we choose to eat. Why do we eat? Solely for nourishment? For the pleasure of new tastes and textures? As a desirable distraction to take our minds off of whatever was spiking our cortisol levels?

The answer to that question helps determine why our bodies are in the state they are in, whether healthy or unhealthy. Being mindful of what gets us stressed out, compared to consciously becoming more grateful and content, can be a big asset in improving our wellness lifestyle. Making healthy choices about why we eat is really valuable to having a good relationship with food.

Have you heard Pharrell Williams song, Happy, yet? A song like this could be a good reset, back to counting blessings and acknowledging contentment. It's just a great tune, very catchy, and I've found that it doesn't get old for me, no matter how many times I've heard it. Maybe you've already heard it as well; the official YouTube video has been seen over 350 million times. That tells me there are a lot of folks desiring a slice of happiness.

The simplest things can influence our wellness lifestyle, and our relationship with food, in valuable ways, and I think the choice to be happy, thankful and content is one of them. Find some time today to count your blessings... add in a favorite song, or a happy, catchy tune, and soak in the knowledge that in the big picture, all is well. Here's to being happy.

By the Way

You can see the 'official' Happy video on YouTube here. Go ahead and check it out; it's worth it. You might even catch some of the celebrity cameos that show up.

Pharrell also produced the world's first 24 hour music video based on his song. See www.24hoursofhappy.com here - happiness goes on and on...

The Big Picture

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I want to grow up to be like Jack LaLanne. Do you remember him from 30 years ago, plus? I was just a kid when he was in his prime (although he lived a vibrant, healthful life until a week before his death, so it's hard to tell when his 'prime' started or ended.) LaLanne was 96 when he died of pneumonia. If I make it to 96, I'm not even half way there... cool!

Jack LaLanne at 71

Even if don't achieve anything close to what LaLanne accomplished from a health standpoint, I like the mental picture. He was always this spry, energetic body builder in a jumpsuit (I'll skip the jumpsuit). To him it was totally normal to reject processed food and just eat real food, swim and exercise a lot, and then influence as many other people as possible to do the same. I guess the chances of me living out my life like Jack LaLanne are slim to none, but I like the mental picture.

Do you have a clear mental picture of where you're headed for your life and health? Even if it's a bit unrealistic, like mine is, do you have some compelling healthy vision of you, your life, your family, your longevity?

In the late 90's a lot of organizational experts got us thinking about 'vision'. Now we trip over visions for everything: our work, our civic organizations, our schools, even our families. But visioning is a really important part of getting anywhere.

I like to think of a jigsaw puzzle. Around our house, we'll keep a jigsaw puzzle on a table a few times a year and work at completing it. It's a pleasant distraction to stop by and find a piece or two before moving on to the demands of something next. If you're into jigsaw puzzles, you know the most important part of the process is the box lid... that's where the picture is. Without the picture, you have no idea what your trying to put together with all those little puzzle pieces. That's visioning.

So what's your puzzle box lid look like for your wellness lifestyle? And it doesn't have to be grandiose (my Jack LaLanne vision is a bit tongue-in-cheek... I like exercising, but I keep it really simple... still, I know a healthful wellness lifestyle yields great results.) At 46 years old, maybe I'm only half way there.

By the Way

This fall is the 100th anniversary of Jack LaLanne's birth (September 26th to be exact), and his legacy is alive and well. There is a documentary coming out, and you can still purchase his Power Juicer and books, etc.

A couple of great Jack LaLanne quotes:

"Think about it. People work at dying, they don't work at living. My workout is my obligation to life."

"Living is a pain in the butt...It's like an athletic event. You've got to train for it. You've got to eat right. You've got to exercise. Your health account, your bank account, they're the same thing. The more you put in, the more you can take out."

For a full overview and history of Jack LaLanne's life, check out his Wikipedia page:
http://en.wikipedia.org/wiki/Jack_LaLanne 

Making a Start

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Committing to a new way of life is a big deal. Even committing to the first step in a new direction, when you know it may be life-changing, can take a measure of courage and boldness. Have you looked back on some endeavor in your past and had that surprising realization of how far you’ve come, recognizing that you never thought you’d go that far? The catalyst  for the progress you made on that journey was the day you started. Making a start is where all momentum, and eventually growth, comes from. To succeed at something, all we really need to do is start.

I know, that’s easier said than done, especially where nutrition and stocking a power pantry are concerned. I’ve struggled so many times about the familiar, easy foods I will leave behind once I improve my eating habits. I get challenged by new information and realize that it would require yet another shift toward a healthier power pantry, and I’m convicted all over again to start a next chapter in the journey.

So if you’re new to a power pantry wellness lifestyle, and you find yourself struggling with the launch, don’t be surprised. The start is the biggest hurdle to overcome. Once you’re moving in a healthier direction with your wellness and pantry choices, momentum will build and you’ll grow and benefit even more.

I love a quote from WH Murray about making a start; this is from his work The Scottish Himalayan Expedition:

“Concerning all acts of initiative (and creation), there is one elementary truth the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then providence moves too. A whole stream of events issues from the decision, raising in one's favor all manner of unforeseen incidents, meetings and material assistance, which no man could have dreamt would have come his way. I learned a deep respect for one of Goethe's couplets: Whatever you can do or dream you can, begin it. Boldness has genius, power and magic in it!"

Maybe today is a great day to commit to a power pantry and move along in your wellness lifestyle. I’ll bet some boldness on your part might yield some genius and power, and maybe more than you could dream would come to your aid.

By the Way

If you’re staring at your pantry trying to decide your first step, and what healthy choice you could make that you would stick with, try to eliminate  foods with these three ingredients:

• Hydrogenated oils (found in baked goods, dressings, condiments; things like granola bars and candy, and any number of snacks)
• High fructose corn syrup (can be in almost any sweetened, processed food)
• Monosodium glutamate (as a flavor enhancer in everything from soups to dressings to snacks; MSG hides in untold prepared foods)

These are the first unhealthy ingredients Jen and I went after when we began building our power pantry. It means developing a habit of reading labels (see previous post here), and then searching the shelves in a discerning way to find healthier alternatives. Starting with these three will get you on your way.

A Simple Alternative

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I was talking with a friend the other day and he shared about a family member with a gluten sensitivity. While they are relieved to have a solution for the health and gut issues this family member was suffering, they're still getting used to the lifestyle changes needed to deal with a food intolerance.

We went on to talk about the top six food sensitivities (I told him I had a post about these, describing dairy, wheat, corn, soy, peanuts and eggs as culprits, in that order.) He was aghast. He couldn't believe that these more-than-common foods were the source of health issues for millions of people. I explained that they aren't allergies (acute issues) but intolerances (chronic issues... they manifest slowly and in an irritating way.) His biggest question was, what do you eat if you're cutting out these six common foods, as you would for a time in an elimination diet?

I think the answer is simple, and I described six essential food categories which can help us all eat 'clean'. There are plenty of nutrient-dense foods which our bodies crave, are readily available, and great for our health. I've mentioned numerous time in Power Pantry posts that I'm a fan of Dr. Joel Fuhrman, an MD from New Jersey focused on nutritional excellence.

Dr. Fuhrman has published a short-list of the most healthful foods - basically the top of the list for eating clean. He describes these in short as "G-BOMBS", which stands for greens, beans, onions, mushrooms, berries and seeds. These six foods work magic for our metabolism, provide essential amino acids, enzymes, micronutrients and phytonutrients. Dr. Fuhrman promotes them as so important, we should be eating these every day and they should be a significant portion of our regular diet. Here are the categories in brief:

• Greens - as in leafy greens: kale, spinach, romaine; the darker the better. (Sorry, iceberg lettuce doesn't count as greens... they're 'pale greens' or even 'whites' at best). 
• Beans - as in legumes: lentils, chickpeas, pintos, black beans, navy beans, peas etc. These are high in protein and soluable fiber, which are great anti-diabetes foods and good for weight loss
• Onions - and other members of the allium family like garlic, scallions, leeks, shallots. All of these are great for blood flow and heart health, and have documented anti-cancer properties
• Mushrooms - these have great anti-cancer benefits, are anti-inflamatory and stimulate our immune systems; note, mushrooms should only be eaten cooked, as several types of raw culinary mushrooms contain carcinogens which dissipate when cooked.
• Berries - these are gems of antioxidants, healthy calories and vitamins. Blueberries, black berries, strawberries are all true super foods. Note: the darker the better; darker color indicates higher levels of good antioxidants. And you can buy affordable, frozen berries year-round in the freezer case of your favorite grocery store.
• Seeds (and nuts) - as in flax, chia, hemp, pumpkin, sunflower, sesame, walnuts, almonds, etc. These are high in protein, good fats, minerals and fiber. There is greater benefit to raw seeds and nuts than roasted, so shop for raw whenever possible.

This is a great list, and will yield fulfilling and tasty, healthful meals. I see G-BOMBS as an essential, fundamental fall-back position for our power pantry. When in doubts, reset to these six simple, healthful foods. Of course there will be healthy whole grains (brown rice, oats, quinoa) lean meats (poultry and fish), sauces and salsas and healthful condiments, and some low-fat dairy (like greek yogurt) to round out meals, but G-BOMBS provide an essential foundation for a healthful, non-irritating power pantry diet.

By the Way

You can check out Dr. Fuhrman's descriptions of G-BOMBS here:
      Dr. Fuhrman's G-BOMBS article
I love that he annotates all of his writings and research. Have any doubts in what he's saying? Then look it up - he's not shy about taking a confident, definitive approach to his wise counsel. 

More Than Food

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A wellness lifestyle is just that, a lifestyle. Having a power pantry isn't only about healthy, whole food choices in our pantry and fridge, it's about what happens the other 20-or-so hours a day that we're not eating or thinking about food. What we choose to do in and with our lives will have a significant impact on our wellness, just like our food choices do.

I tend to be fairly disciplined, and I'm big on routine; discipline definitely influences my wellness. I'm also a person of faith, and I've been following Christ for about 19 years, so my routines include time to read scripture, and prayer time as well. As the years turn into decades, I believe there is 'fruit' in our lives from following God. Choices start to yield things like gratitude, and peace, and patience. Self-control, graciousness, faithfulness, kindness and eventually joy, all show up. I don't know how I'm doing on any of these; I don't think we can judge our own growth or fruitfulness very well. What I do know is that I'm on a journey to a state of perfection that I won't experience on this side of eternity... but I'm on the journey, just the same.

I see this kind of growth and commitment as a distinct part of a wellness lifestyle. I'm now compelled to live beyond myself, and I know that 20 years ago, that's not who I was. Some of these changes are bound to be from aging and maybe that turns to wisdom over time, but I know that being a blessing to others usually ends up blessing me.

There was an incredibly rich king, Solomon, who once said, "the liberal soul shall be made fat..." I love that mental picture. No matter how healthy I can get by eating 'clean' and sticking to whole foods and such, I think I'd just a soon have a fat soul. I can even think of times in my life when my soul felt bigger, and maybe even fat. Those were times when I was being self-less... times when I was specifically living for the welfare or benefit of others...when I was being a blessing, and without an expectation of reward or compensation or even acknowledgement.

I think those times, when our soul is fat, are power pantry times, just a much as saying no to the chocolate cheesecake, or sticking with whole grains or drinking plenty of filtered water. Generosity, encouragement, kindness, and the life-on-life interaction that go with them, deserve to be repeated for the benefits they produce. No doubt blessings are generated from these kinds of actions and more than anyone else, we are the beneficiaries.

By the Way

You can read a lot more wise counsel from Solomon in the Old Testament of the bible, specifically the book of Proverbs. There is a unique quality to the book of Proverbs in that it has 31 chapters, the same as the number of days in most months. For a great, daily reading discipline, try reading a chapter of Proverbs every day of the month, on that specific day (ie, read chapter 1 on the 1st of the month, chapter 2 on the 2nd... chapter 28 on the 28th, etc.) I guarantee that you will find significant wisdom and counsel from this routine. I've done this during probably dozens of months over the past 19 years, and I still find valuable nuggets that apply to the day at hand.

The Picnic Challenge

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It's summer picnic season, and time to enjoy fun, friends and family in the back yard. And with great summer picnics comes the 'pot luck' nature of everyone bringing their favorite dish to share. You'll see every kind of pasta salad and potato salad imaginable, along with the cheese and ring bologna platters (with some salami and wild game thrown in) to five kinds of 7 layer dip, to be eaten with any number of potato and tortilla chips. What's a nutritionally-conscious eater to do?

The simple answer is, "roll with it." I've said for years that Jennifer and I aren't militant about our power pantry wellness lifestyle. Our ability to make good food and eating choices has taken time to solidify, but it's now solid. Not that we aren't tempted by yummy bad-for-you stuff that shows up at the big picnic, it's just that we know the consequences of each poor food choice. Aching joints, the drooping lethargy and congestion from lots of dairy, the skin breakouts, the gut issues... not to mention the instant addition of numerous pounds of unneeded weight.

And yet hiding among all those tasty, calorie laden selections, there are always some gems worthy of a power pantry. Is there a veggie tray? How about fresh lettuce and sliced tomatoes for burgers? Maybe a red-skinned potato salad made with light mayo? Put a burger on a bed of lettuce and skip the roll (or go for whole wheat if they're available) and complement it with the veggies and a little potato salad... viola! You're eating an okay meal, and don't have to skimp too much.

Baked beans are a good option as well, in moderation, and a layered dip with fresh guacamole and light on the dairy could be a winner. I think successful picnic eating really comes down to perspective and attitude. I always challenge myself, "there certainly must be something among the picnic food that would fit in our power pantry"; I assume success and look until I find it. And I rarely go home hungry. And for dessert, there's bound to be some fresh fruit or watermelon available. And maybe you can sneak that bite of chocolate brownie, and close your eyes and savor it with a sense of accomplishment, once you've conquered yet another gathering, while making nutritious food choices.

Good luck this picnic season - I know you can enjoy the time with family and friends and still respect all you've accomplished through your power pantry.

By the Way

Jen and I have settled into being the ones to take something 'healthier' to the outings we attend. Not something too off the wall or weird just something that tips the needle more to the nutritious side than not. So we'll take a bowl of grapes, or a veggie tray, or a bag of corn chips and jar of salsa. 

The point is, belief in the value of power pantry choices starts with us, and we need to walk the talk and provide what resources we can to folks. Happy Summer!