Keeping it Simple

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Five years ago, our pantry was pretty much a mess. High fructose corn syrup... aspartame... sucralose.... lots of stuff with hydrogenated oils... monosodium glutemate in our snacks and soups and in a bunch of things in our fridge. I was overweight, had regular migraines, suffered from a 'bad knee', and needed monthly trips to the chiropractor so I could keep my back relatively pain-free. We regularly ate too much dairy, grains with gluten, numerous things with saturated fats... and all that was not so long ago or far away... 

What a difference a few years and some focused effort makes - now you can't find any of those industrialized ingredients in our pantry or fridge. I was reminded of the power of the pantry last night as I threw together a quick batch of hummus. I didn't have the time or ingredients to do it 'right', so I improvised by mashing a can of chick peas (with the the potato masher... I didn't want to clean up the food processor); added some onion power, granulated garlic, sea salt, paprika, and cayenne pepper, and viola' - quick hummus!

We enjoyed this hummus with other snacks (our Sunday evening family routine is kind of a tapas buffet - what we call snacky supper) and at some point I marveled at how healthy and tasty our choices are now, compared to just a few years ago. The huge blessing? I might get one or two migraines a year, instead of two a month; my bad knee is 'cured', Jennifer's reactive arthritis is consistently in remission, my BMI is around 20 to 21... quite a difference a power pantry can make.

A quick review of our supper snack labels reminded me of how good food is simple food. We now have great things like lentil chips, corn and potato chips, and tomato sauces and salsas, with literally 1-6 ingredients. Simple. Everything else was fresh veggies and fruits, and maybe some seltzer with fruit juice.

If you're new to the idea of making power pantry choices, or maybe you've hit a stale spot, it is a great day to rededicate yourself to healthy choices today. If you've made some improvements to your pantry in the past, then make note of how far you've come, and the benefits you've gotten from those choices. Keep it simple, and press on step by step. Some years in the future, I know you'll be glad you did.

By the Way

Growing and improving a power pantry is a process, not an event. Keeping it simple means including fresh ingredients wherever possible, especially greens and fresh fruits. Jen and I have talked about cook book opportunities, and I think it might even be fun to take a cooking class that highlights great food choices. There's no time or bandwidth for us to do that now, but it would be a lot of fun in years hence when there is less busyness. If you have power pantry goals you'd like to share, feel free to leave a comment or send me a message.

A Great Fit

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I posted last week about needing a new pedometer because yet another one of mine died. Thankfully, I found just the solution on Monday. The Fitbit Zip is a good starter device for the 'higher end' trackers that are out there. This is a pedometer on steroids, as it tracks, in real time, your steps, an estimate of calories burned, miles covered, and intensity of activity. You can log food consumed, various physical activity besides steps, your weight, sleep, heart rate, blood pressure and even glucose level. To make it even more cool, the Zip will sync with your Fitbit profile online and chart all your results to the hour and/or date. Very cool.

Now I have all this data accumulating in the background, able to show what times of the day I'm more active and when I'm not, how many steps I'm logging, and the intensity of my physical exertion. It's interesting to see the ebb and flow of activity: when I'm around the house in the morning, especially when I have time for my workout, then while I'm at work, and later when I'm home again. Seeing the data on bar graphs is valuable because it gives a real representation of when I'm expending energy.

There is also something interesting to me. I was a bit surprised to see that it logs calories being burned while we're sleeping. Once I thought about it, it made perfect sense. Even when we're sleeping, we're still burning a minimal amount of calories. As I sit here at 11pm, I've burned an estimated 2,260 calories so far today. Hmmm... my burn seems to be passing my intake today... maybe I better get some dessert.

So this has opened up a whole new world for me. It's still in the glowy phase, and I'm sure the interest and shine will settle into something more normal and sustainable before too long. But for now, I'm intrigued and enjoying my new whiz-bang gadget.

If you haven't taken the plunge for tracking your steps, maybe it's time you gave it a shot - it's a great complement to your power pantry lifestyle. You can get a very reasonably priced pedometer, some as affordable as $5, and you're on your way. Once you see the thousands of steps accruing by simple efforts like taking the stairs and parking a bit further from the store entrance, I think you might catch the fit bug as well.

By the Way

What made my Fitbit purchase even sweeter is that I found it half-price at Target. I've heard that they will sell Fitbit trackers at deep discounts when a newer model comes out. Mine happens to be from 2012, but I can't tell any difference from the 2014 full price models. So I got a cool gadget for cheap - that's a great deal.

Fresh Air

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There is much more to a wellness lifestyle than having a power pantry. While whole food choices are fundamental to health and longevity, there are other basic wellness choices to maximize our well being. One of those basics is getting some much needed fresh air, and working on our breathing. Good oxygen supply to our brain, heart and muscles is critical to wellness, and we can improve on these with some simple tips.

Do you get cooped up in an office for much of the work day, or find yourself at home, closed up with air conditioners or heater running all day long? We weren't meant to live 24/7 in these spaces we've created, sealed off from the out-of-doors. Planning simple outside activities like a morning walk, or stargazing, is a great way to break the monotony of indoor living.

Fresh air literally clears our minds and helps us reset from the stress caused by closed-in spaces. There are some great suggestions for experiencing time outside at www.greenhour.org, and check out this article from Prevention promoting the concept here.

Something else that is highly beneficial is a cleansing, deep breath. For millennia it's been recognized as a calming, centering activity for our mind and body. I think we all know this, but because we need to be intentional about it, very few people benefit from taking deep breaths. Eastern religious traditions lean on breathing to bring calm, health and even transcending the moment. Whether or not we take it that far, deep breathing is a valuable asset to any wellness lifestyle to dissipate stress, helping us find peace and patience in the moment.

Dr. Andrew Weil is an avid proponent of deep, calming breathing; he has a review of three breathing exercises here. A great exercise is a "4-7-8" breathing technique: breath in through your nose for 4 counts, hold it for seven counts, and breath out through your mouth for eight counts. Repeat 5-10+ times. You'll get great oxygen supply to your brain and muscles, and can even get to a kind of settled euphoria.

So get out for a walk, take some time to stargaze, and throw in a few cleansing breaths whenever you think of it. You'll recognize the calming, healthful benefits right away, and the strains of the day will diminish as you invest in your wellness lifestyle.

By the Way

Another great breathing exercise is breath counting, where you concentrate on the current breath you are taking, and count up from one to two to three, etc., up to ten or more. While this has merit on it's own, I like to concentrate on something other than a number.

When I starting doing breath counting a couple years ago, I remembered that there are nine 'fruits of the spirit' (the Apostle Paul wrote about these in his letter to the Galatians - in the New Testament). They are love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. So those are my centering thoughts when I do breath counting... and it's great that it ends with self-control...

Great Greens

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I was visiting with a good friend the other day, and he wanted to show me his raised garden where he and his wife grow kale and spinach. The kale looked wonderful, and they are working on a second crop of spinach, which may even make it into the winter months, or winter-over until spring. They love to pick fresh kale in the mornings for smoothies...what a great idea. The two greens they are growing are fundamental to the short list of most beneficial leafy veggies we could stock in our power pantries.

What is that list of great greens that can be a part of a wellness lifestyle? Which exactly are the best for our salads and to dress up side dishes and sandwiches? Here is a quick list, in no particular order because each of these nutrient-dense greens has unique nutritional value:

• Romaine - great source of calcium, potassium, fiber and vitamin C; one of the most nutritious greens, per calorie (ie, very nutrient dense)
• Spinach - high in iron and calcium and a variety of vitamins
• Kale - a true superfood, kale has vitamins A, C, K, and B6, as well as lots of fiber, calcium, magnesium and antioxidants
• Collard greens - high in calcium, and great source of vitamins K, C & A
• Swiss Chard - good source of vitamins A & C, as well as fiber and iron

Most of these are available at your local grocery store's produce section, and maybe you'll even find more interesting greens to try out. The thing to know about these is that they are each unique. Some are mild and even a bit sweet, some are bitter or strong-tasting. You'll note all kinds of texture differences, and as you look up recipes, you can find a number of these greens are great when cooked. Some, like spinach, are even healthier when cooked.

So here's to trying a new twist on the old head of iceberg lettuce that usually graces our produce drawer in the fridge. We made the switch and now often shop at a farm market with great deals on romaine and fresh spinach, and I love kale for my lunch salads. Give these a try and open up a new world of great greens.

By the Way

You may want to seek out and try a few other unique greens like arugula, dandelion (yes the leaves of the much maligned yellow-flowered weed... ), turnip greens, bok choy, mustard greens, red and green leaf lettuce, and more. For some great reading on greens, simple google "healthiest greens" and read the first 5 or 6 articles that show up.

Step by Step

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Another pedometer of mine died yesterday, and I'm already missing the real time reporting of steps throughout my day. I've been using a pedometer for about 3 years now, and very consistently for about the last year and a half. Why? I know that daily movement is vital to our health, circulation and stamina. And having some kind of guideline or means of tracking is vital to knowing what kind of day we're having. The bummer is that the affordable pedometers I buy last about 6 to 9 months.

Did you know it is recommended that we log 9,000 to 10,000 steps a day? The origins of that level of activity go back to the 1960's in Japan where they marketed an early pedometer for walking clubs, called a "manpo-kei", which means '10,000 steps meter'. Numerous studies have agreed that 10,000 steps a day, or enough to burn about 500 calories, is a great target for physical activity.

Pedometers have actually been around for hundreds of years. Leonardo Da Vinci conceived of one for military use, and Thomas Jefferson had working models that he may have actually invented. See this Wikipedia article for other great facts about pedometers: Pedometers on Wikipedia.

The sad thing is that most Americans log between about 500 and 3,000 steps a day. We're much too sedentary as a society, and the solution is as simple as taking yourself for a walk. (All responsible dog owners know that Fido needs to get out for a walk one or more times a day, so why don't we insist on the same level of care for ourselves?) If you're convicted to increase your number of steps and physical activity, simply stage your step count incrementally higher until you are consistently where you need to be.

Nowadays I find myself logging 7,000 to 16,000 steps a day, and the great thing is that everything counts: walking from the car to the office, climbing the stairs wherever possible, cutting the grass. I even stand at my desk - that's an interesting issue for a future post. For now, consider increasing your activity to get something close to 10,000 steps. You'll be glad you did.

By the Way

I'm now shopping for my next pedometer. I'll be so glad to have that daily reminder and encouragement for activity. Many of the simpler pedometers can be purchased for well under $20. You can also get into more technical models like the Jawbone Up, or Fitbit (with three models to choose from). These are high-tech and quite sophisticated, allowing you to track everything from steps to sleeping time to food, as well as other physical activity. You can even 'compete' against friends and family members who have the same device as you. What a great way to integrate physical activity and movement into our daily routine. Here's to stepping up!

Which One Fits?

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10+ years ago I had a toaster pastry habit. Yes, Pop-Tarts to be exact. They were a great breakfast staple, especially when slathered with peanut butter. I remember one day something about that small cardboard-like pocket of all things sugary hit me as odd. What exactly was it? What, really, was I eating? I remember sitting there staring at the Pop-Tart (probably a strawberry one; those were my favorite) and realizing that it wasn't real food. Pop-Tarts never had the same shine for me after that.

Interestingly, Pop-Tarts have enjoyed consistent growth as a breakfast food for over 30 years. Why is that? Well, the Wall Street Journal investigated the not-really-good-for-you phenomenon, and posted a feature article on Pop-Tarts today. Check out the article here.
WSJ on Pop-Tarts

I think the reason these kinds of breakfast items are still popular is simply that it is great-tasting convenience, aimed at the teen demographic in homes too busy to commit to much else for breakfast. I get that. Pop-Tarts are fortified with all sorts of vitamins and minerals, so you can say it isn't totally empty calories. 

What it convicts me of is the underlying power of the pantry. My point about maintaining a power pantry is always that if it isn't in our pantries, we can't eat it. Obviously the opposite is true that when we're staring at the pantry or fridge for something to eat, we'll choose something right there in front of us, so we had better stock it wisely.

I happened to stop at a local grocery store to buy some snacks today, and without even thinking about the healthy/unhealthy conflict, I found myself in the bulk food aisle buying raw almonds, dried banana chips (unsweetened) and dried tart cherries (which I love for snacking - much better than Sweet Tarts...) As I was thinking about this post I was struck by the overall simplicity of the purchase and choice. I could just as well have bought a box of Pop-Tarts, but my mental filter is now set to ask, "which one fits in a power pantry?" My automatic, unthinking response is, the whole food, natural choice. Sorry, Kellogg's...

Is eating Pop-Tarts the end of the world? No, not really. I didn't die from consuming years of them when I was in my 20's and 30's. But how much healthier would those years have been if I was making wiser choices and stocking our pantry better? I guess we'll never know, but at least now I've grown that much more convicted to maintain a healthful power pantry. So, how are the breakfast choices in your pantry?

By the Way

Did you know that Pennsylvania hosts one of Kellogg's Pop-Tart plants? It is located in Muncy, PA, just outside of Williamsport. So if you find yourself hankering for a Pop-Tart in the near future, and your in PA, at least you know they're fresh.

It's Harvest Time!

Tobacco, next to a corn field...

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In Lancaster County, PA, I like to track the summer by the ebb and flow of agriculture (it's almost impossible not to...) We have thousands of acres of corn, soybeans, alfalfa, tobacco, watermelons, pumpkins, and every other scrumptious northeastern crop you can think of. And now it's time for all that to come in, if it hasn't been enjoyed already. Just a couple of days ago the large production farms started to harvest their corn - it's a now-you-see-it, now-you-don't event. What was hundreds of acres of corn in the morning will be stubble by evening.




All that harvest brings with it the opportunity for great bounty in our pantries. I've written before about getting out to market for fresh produce and what the local farmers are growing in your area. Now that fall is on the doorstep, there will be even more opportunity to benefit and stock up before winter. You may even get motivated to freeze or can some favorite fruits or vegetables. Lots of folks around here preserve their produce to enjoy over the next 3-6 months... beans, corn, beets, berries, tomatoes, peaches, you name it.

Early in the summer I bought some apples at the local grocery store and happened to look at the little UPC sticker on one of them. The apples were from New Zealand. I was a bit stunned and had to chuckle to my self. Really? New Zealand? How on earth do we get 'fresh' apples all the way across the globe so I can enjoy a juicy apple in Lititz when it came from the other side of the world? Frankly, I don't need to know the logistics, but it reinforces my conviction to shop and buy locally whenever I can.

So take one last crack at filling your power pantry with some of nature's local produce, before fall and winter set in. Maybe you will enjoy some seasonal fruits and veggies while they're fresh and available, and possibly even put some away for the coming months. I think when we grow closer to the land and interact with it more intentionally, it not only keeps us grounded to our food supply and the necessity of good agriculture, but our pantry and healthy eating choices benefit, too.

By the Way

We love fresh fruit around our home. Early summer is berry time, and then watermelon, and eventually peaches (which are just about 'done'), pears and apples. The early apple harvest, which started several weeks ago, brings in some unique ones like Lodi and Rambo apples. Just this past week I got some local Gala apples... boy are they good. And in the coming weeks there will be a dozen or more kinds of wonderful, sweet, crunchy, juicy apples to enjoy as part of our pantry. I can't wait...

How Can I Help?

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I had a great mentor years ago who would willingly give of his time and wisdom to help me. I didn't have money or resources to give in exchange for his counsel, and he never asked for anything. He would just genuinely ask me, "how can I help?"

I've always appreciated that kind of selfless assistance, and I have my own gut-level desire to pay-it-forward. I think that is part of a wellness lifestyle, to give of ourselves with no expectation of compensation or benefit.

So, today I just want to throw it out there, regarding your power pantry questions or misgivings or even hang-ups... how can I help? I give no guarantee that what I share might solve anything, but maybe it will help get you in the right direction. I can only offer what Jen and I have experienced with our own power pantry journey, and the benefits are real.

A couple ways you can get in touch with questions or comments:

• Click through on the 'Comment' link at the bottom of any post. This will be viewable by everyone and can start a thread of multiple comments, feedback, etc.
• Go to the Power Pantry home page (there is a clickable link at the bottom of each post if you're reading on your phone or by email, or go to www.power-pantry.blogspot.com ). On the right hand banner is the "Ask a Question" widget where you can post a question. That comes right to my email and only I will see it.

I'll gladly reply directly to you with feedback on your questions or thoughts, and may even include content in a future post. When I do include an answer in a post, I won't use names or identifiable details unless given permission to do so.

Our journey is uniquely our own, and it has twists and turns and drama that make it valuable. If there might be any ways I can help in your journey, let me know.

By the Way

I've mentioned in previous posts that it is great to take someone along on your power pantry journey. Don't travel alone... With that in mind, as you are growing in your understanding of nutrient-dense foods and healthy eating choices, be sure to share your new learning with others.

I think we are more valuable to others than we give ourselves credit for; you can be a blessing to someone today, with whatever resources you have right now. So find someone to share your journey with. Maybe they want to work on their pantry and pursue a wellness lifestyle, too.

Get Happy

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It's the last holiday of summer. With Labor Day here, many bemoan the end of trips to the shore and the chance to work on their tan while reading a good book. I'm always the optimist, so I'd rather daydream about crisp fall days and the smell of fallen leaves... autumn is my favorite time of year. If you're feeling that back-to-school slump, I want to encourage you to get happy, because it does a lot more for us than we might think.

There are real consequences to our sour moods and surly dispositions, no matter how temporary they are. Hormones are naturally generated by our moods, and our choice of mental state can truly color an hour, or a day, or entire weeks of our lives. On the 'bad' side we have adrenaline (epinephrine), the sympathetic 'fight-or-flight' hormone, and cortisol (the stress hormone, which suppresses the immune system). These bad stress hormones are naturally produced in our brains and adrenal glands, and then our bodies (and minds and moods) have to deal with them.

On the 'good' side are endorphins. These are the feel-good hormones produced by positive thoughts and actions, including humor and exercise (you've heard of the 'runner's high'? those are caused by endorphins). Endorphins were first identified in the 1970's; the name is from 'endogenous morphine' implying that endorphins are a self-produced morphine, that our bodies make on their own. The wonderful thing about these feel-good hormones is that laughter, humor and simple positive thoughts and reinforcements can generate them. It's that easy. 

Remember that saying, "laughter is the best medicine"? Well, there's good proof that it's true. Dr. Lee S. Berk has researched hope, laughter and humor, and the healing and health benefits these have on our bodies. The results are positive and, frankly, wonderful. Dr. Berk's research began on the positive effects of physical activity, and grew from the conviction of, 'a merry heart does good, like medicine.' (If you know your Old Testament of the bible, you'll recognize that as Proverbs 17:22... good stuff.)

Dr. Berk's prescription: "Laugh until your face hurts, then call me in the morning." Seriously, his research is based on the premise that 75% to 80% of visits to primary care doctors are the result of stress-related disease in the individual. Reduce stress through humor, laughter and positive influences, and you reduce the need for doctor-related care substantially.

Check out these valuable articles. The first references Dr. Berk's great work, as shared with Prevention Magazine, and the second is a wonderful anthology of the health benefits of laughter and humor:

Dr. Berk in Prevention Magazine

Laughter is the Best Medicine - from Helpguide.org

Have a HAPPY and wonderful end to summer!

By the Way

I love Prevention Magazine and Rodale Press. If you're not familiar with them, click through and check out their content and resources. The world is a better place with these useful reinforcements of healthful living and thoughtful choices.