Go Play Outside

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Yesterday we had a blast getting out on a lake with our kayaks for the first time this season. It was everything we hoped our day would be - a chance to get out on the water enjoying the sun and wind and each others' company. Summer is here and will go by so fast it is vital to get out and engage it while we can, and following a wellness lifestyle requires that kind of determination.

While I could invest my free time with a motorcycle, golf or basketball or shooting sports, I choose to invest my free time with my family whenever possible. I think healthy relationships at home are vital to an engaged and fulfilling life... a power pantry life. Of course, this means I'm a lousy golfer, I don't have a cycle or even a scooter, and I have no posse looking for me to jump into a pick-up game of round ball.

For me, I'd rather know what my kids enjoy for sports and activities and go do those things. Jen and I even said at the end of the day yesterday that it will be fun one day to be empty-nesters and just grab the kayaks anytime we want to go find a lake...cool...

To me, it's not valuable to 'balance' work and family and wellness and recreation and education. I think it is valuable to integrate all of these things, creatively and relentlessly. What do I mean by integrating?: Looking for ways to harmonize what should be done, with what you value or highly regard. So, take up a hobby with your spouse or kids, or integrate work in your family life (could you start a family business?) It may be easy to share aspects of faith and wellness as a family, but how about integrating your relationships or wellness with lifelong learning?

Kayaking as a family may seem like a really simple thing to do, but to our family, it goes much deeper than that. There is intentionality for us at a much different level, choosing to integrate the things we want to do (summer-time recreation) within the relationships of those where we get the most value. Maybe you could give it a try this summer as well.

By the Way

Jennifer and I were first introduced to kayaking at a dinner date we had at Shank's Mare, a very homey but cool outfitter shop near York, PA (http://shanksmare.com/). That was about 10 years ago, and we've made flat-water paddling trips a regular summer activity since. Now we have multiple kayaks and enough gear for the whole family to enjoy a day out. And one thing I like best of all: Shank's Mare's slogan is "Go Play Outside."

Be the Difference

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It's the unofficial start of summer 2015, with the Memorial Day weekend here. Planning any picnics or cookouts with friends or family? Good chance...

A start-of-summer gathering could include all kinds of summer standards like burgers and dogs, macaroni salad and any number of desserts which may be less-than-healthy. If you're stocking a power pantry at home, maybe you're facing the opportunity to extend some of your healthy choosing to those you'll see this holiday. This might be a chance to not be pushy or obnoxious about your wellness lifestyle, but to share something completely normal which is also a healthy choice.

Could you take a veggie tray, or fresh fruit salad? Or offer to bring some skinless chicken breasts for the grill? Or maybe something creative like a quinoa salad with peppers, onions and olives to reside alongside the potato salad? How about some hummus and rice crackers instead of a ring bologna and cheese tray? Or a great dessert option like a big bowl of washed and plucked grapes?

Jen and I are 5 years into our wellness lifestyle, and while we've only been serious for about 3 years, we're in the habit of encouraging healthy choices and sharing those with others when we can. Maybe this is a good time for you to share a healthy dish at a picnic or family gathering. It doesn't have to be anything unique or uber-good-for-you... it can be something simple and tasty which just happens to be healthy too. Take this holiday opportunity to be the difference that you're committed to in your own life.

By the Way

Even something simple like plain potato or corn chips can be a healthier choice. Don't get me wrong, these don't stand up to a nice spinach salad or grilled veggie kabobs, but for a salty snack that isn't specifically unhealthy, its an option. Steer clear of the crazy flavors which bring along hydrogenated oils, strange preservatives and MSG... those aren't a power pantry choice.

A Thriving Grocery Store

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If you've been working on stocking your power pantry, I may have a great resource for you to try out: Thrive Market. Every so often a new, great idea shows up, and we need to decide how it would work to our benefit. I think Thrive Market is like that...

Imagine an online store where you can purchase healthful essentials (of food, personal care, home goods and kids' stuff) which is socially and environmentally conscious - that's Thrive Market. It is a membership club where for $59.95 a year you can get discounted access to over 4,000 products, shipped to your home for free (when you spend more than $49.). And you can focus on food available as vegan, non-GMO, organic, kosher, gluten-free, and more.

Check out their Values page here: Thrive Market values

Click through the 'About Thrive' link at the top of any of the web pages at www.thrivemarket.com, and you'll learn How It Works, and you'll be able to click through on their Values and Mission and more. You have to love the Thrive Market mission:

OUR MISSION IS 

TO MAKE HEALTHY LIVING EASY AND 

AFFORDABLE FOR EVERYONE.

Good stuff...

Have a look at their offerings. If your pantry is leaning toward healthier choices, then you'll likely recognize a lot of the categories, manufacturers and products on the Thrive Market website. I think this is the future of shopping and healthy eating. (You'll note that almost all of the offerings on the Thrive Market website are prepared and packaged foods. While fresh is best (and fresh / local is best of all) there are really great products being offered by Thrive Market. Take a few minutes and review what they're doing, and think about how you could make some great power pantry purchases through Thrive Market.

By the Way

Another great attribute of Thrive Market is their 'happiness guarantee':

At Thrive Market, we take great pride in making sure you’re a happy customer for life! We want to make sure every part of your Thrive experience is an incredible one. We’ve hand-picked all the products we sell and stand behind every item, 100%, and want you to love them wholeheartedly, too.

If you have any questions about the merchandise on the site, or are in any way unsatisfied with your shopping experience, please contact us. One of our dedicated team members will do whatever it takes to make sure you are completely satisfied and delighted with your order!

Sounds like they really do want happy customers for life...

No Compromises

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Leading a wellness lifestyle and stocking a power pantry can get lonely. I know sometimes you may feel like you're the only one in your family, or at work, or in your neighborhood, who cares about what they eat or how physically active they are. Where I live in the northeast wellness isn't a given, and there are only pockets of folks who take on the extra responsibility to live in a healthful way. I get to experience that loneliness all the time...

It was on this backdrop that I read today that Panera Bread is going clean. As a national franchise with over 1,700 stores and 25,000 employees, they have a lot of market clout they can put behind initiatives. And they are choosing a path of 'No Compromises'. What do they mean by this? They are cleaning up their ingredients to remove all artificial preservatives, colors, sweeteners and flavors. Wow! 

Click HERE to link to the original web page

That sounds like a great power pantry conviction and destination, to remove high fructose corn syrup, sucralose and all its cousins (aspartame, etc.), all dyes and artificial flavors as well. 

And what they, and we, are left with is whole foods, and fresher foods, and the whol-er and fresher, the better.

So it's great to know that wellness choices are catching on, even in corporate segments like fast-casual dining (which is what Panera is). As these trends grow and become more commonplace, my hope is that more and more people will recognize the value and nutrient density of fresh, whole foods with out all of the additives.

Maybe today is your day to take a page from the likes of Panera, and start to purge your pantry of fake foods, and those that have artificial colors and sweeteners and flavors, and restock with local, fresh, healthier ingredients.

By the Way

The announcement of Panera removing all these artificial ingredients from their foods is actually about a year old. They have a big project ahead of them to get this message solidified and implemented, and they are right in the midst of their plan.We'll see how sales do in years hence... I suspect they'll be just fine...

To check out their "No No" list, click here.

A Bit Irresponsible and Stupid

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Sunday nights are awesome at our house. We have a evening of family time to simply enjoy each others' company and be a bit irresponsible. Don't get me wrong, the other six-and-a-half plus days of the week we're quite responsible... we keep our commitments and schedules and do our best to meet all expectations. But Sunday nights are different.

Years ago, in an interview, I heard Bono mention something about taking long vacations with his wife and kids, and giving themselves permission to be ridiculous. I can imagine the life of a mega-star like Bono is not typically his own; there are so many people to please and contracts to uphold, any time you block out personally is precious. So I understand why, as a guy with strong faith and a good value set, Bono would want to break away with his family.

But 'ridiculous'? That didn't really resonate with me until, in our own family, we set Sunday nights as a time to put aside responsibilities and expectations and just knock around. Now I look forward to Sunday nights with great anticipation just because it's fun.

After all our diligence at work and school and activities, and the exercising and healthy eating and volunteering, we fill a couple of hours with 'snacky supper' and internet videos. I posted last year about our tapas-style supper that we've refined over the years - check it out here. These days snacky supper is all healthy foods with lots of fruits and veggies and hummus and such. And the entertainment is the best part:

• Mental Floss - on YouTube (they have a tremendous channel you can subscribe to with loads of fun and enriching content)
• Dude Perfect - on YouTube (these five college roommates are just cool and zany and fun, and they draw huge numbers with their trick shot and 'stereotype' videos... good stuff.)
• Michael Jr. - if you haven't seen some of his dry, street-smart, family-friendly humor, you need to look him up
• Tim Hawkins - on YouTube (a Christian comedian with a crazy edge)
• And when all else fails, we watch 'Diners, Drive-Ins and Dives' on Netflix, Hulu or the Food Network

Every time we let our hair down like this we enjoy some laughs, or stretch our thinking, or gain some perspective while hanging out together. And when everything is cleaned up and we go to bed, we're ready to bear down and be responsible again come Monday morning. Maybe you want to consider some time to be a bit irresponsible while hanging out with family or friends or someone you love - it can be a great shared experience, and get you ready to launch into whatever requires you to be responsible.

By the Way

While my memory of Bono's comments may have been close, Bono is actually quoted as having said:
"The right to be irresponsible and stupid is something I hold very dear. And luckily it is something I do well."

Inside and Outside

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There's much more to a power pantry and wellness lifestyle than healthy food choices. There's community, a good harmony of relationships and recreation, and an ample amount of physical activity. I like including time outside in that physical activity, and not just sitting in a hammock reading the paper, but actively doing yard work and such.

Today, while knocking around with three of my kids in the yard, we picked up a couple of gardening tools and did some weeding and trimming. Engaging some dirt reminded me of the great benefits of being out in the sun, and that digging in the dirt is actually healthy for our bodies. In our over-sanitized, clean-crazed world, there is actually good evidence that exposure to everyday bacteria (in the soil and air, etc.) is beneficial to our immunity, disposition and overall health.

This really pushes against all we've been taught in modern times, that bacteria brings illness and should be avoided at least, and disinfected at best. The truth is, there's great research on soil bacteria which improves our mood and disposition. And the natural bug responsible is called Mycobacterium Vaccae. Research on mice in the last decade has shown that this bacteria interacts with neurons in our brain to produce serotonin, a beneficial chemical for our prefrontal cortex, where mood regulation happens. Exposure to the bacteria also resulted in greater learning and mental retention. Sounds like a great result from simply getting some dirt under our fingernails...

Beyond that, we benefit from fresh air and sunshine when we're outside - both of which can help elevate our mood. Ahhh... I feel better just thinking about it. Regular sun exposure helps to regulate our levels of vital vitamin D (see a previous post on vitamin D here). We may even accomplish something worthwhile to boot (you should see our planting beds, now that we got them weeded and trimmed up a bit.)

Make it a point to get out and engage the world around you today. Take a walk over your lunch break, or at least open your car windows or sunroof and let the outside in. I know, bugs and smells and dust may invite themselves to the party, but so what. You'll be working on your immunity and a good attitude, and that worth getting your hair messed up and tolerating some bugs.

By the Way

Here's more evidence that time around our natural surroundings can yield better health benefits. Consider the results of a 2011 study published in the New England Journal of Medicine which reported that children who grow up on active farms suffer less asthma symptoms - 30% to 50% less. This happens because consistent exposure to possible irritants results in improved immunity. Further evidence that being around nature's dirt (including bacteria, fungi and dust and soil) brings us multiple benefits.

It's Your Turn

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I like Tony Horton, creator of P90X and P90 workouts, and host of a really cool YouTube Channel. See my previous post on Tony here - I appreciate what he does because it is simple, reproducible and stands as a lifestyle wellness resource.

Not only does Tony offer valuable workout guidance to bring health and longevity to our daily routine, he's a kindred spirit when it comes to healthy eating. Below are a couple videos from the Tony Horton YouTube Channel. The first one is about eating more and losing weight. You may say, is that possible? The answer is a resounding yes (in my own experience, I eat a lot of great food and snacks, every day, and maintain at my target weight just under 160 pounds, and I'm 6'+ tall...):

The second video gives six fundamentals for healthy eating. Again, these are spot-on, focused on eating real, nutrient dense, fiber-rich foods, and staying hydrated:

And a great encouragement is at the end of the second video, to pass on the content. Tony likes to say, "it's your turn," meaning he wants us to engage... take a next step in our own journey, and then pay it forward by passing along wellness guidance we are living out.

Maybe there are a few simple wellness things you've made a part of life, like adding ancient grains or reducing or eliminating gluten and dairy. Maybe you're walking regularly or bought an activity tracker to keep an eye on your daily and weekly activity. If you've done these kinds of things and benefited from it, then it's your turn... time to hand good guidance off to someone important to you and encourage them in their journey. A neighbor, co-worker, relative... shoot them this blog post or send them to a YouTube channel like Tony's. You'll feel good about being a resource, and it just may change someone's health and life.

By the Way

I like that Tony is a 90/10 or 80/20 eater (click here for a previous post on this idea). What I mean by that is he gets a strong majority of calories from healthy, nutrient-dense foods (the 80%-90%) and limits unhealthy and 'comfort' foods (keeping these at 10% - 20%). This allows an occasional treat, and the empty calories and fleeting 'pleasure' that goes with it, but reaffirms the guiding commitment to healthful choices.

Fitbit Friends

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Two very important elements in a wellness lifestyle are goals and accountability. This weekend I was reminded of both through a very practical example. A business friend invited me to 'friend' him on Fitbit, and proceeded to invite me to a weekend Challenge.

If you're not familiar with Fitbit Challenges (or other similar tracker challenges between users), you can throw out a preset time frame (weekend, workweek, or simply a daily challenge) and see who gets the most steps. There are opportunities to 'cheer' and 'taunt' the others in who join in the Fitbit challenge, and you can message others to trash talk in the meantime.

I was surprised yesterday when I got the bug to excel in my step goal. I had fallen to a distant 4th place out of five folks in our weekend challenge, and the friend who invited me was on top by double. All of a sudden, I started looking for reasons to get in more steps: we took a walk at the park when we had some spare time, I went out and played with the kids on a couple of occasions just to keep moving, and I did my standard TV-time workout for a couple hours late in the evening to net out a great return.

Overall, I'm solidly in 3rd place, with a slim chance to catch #2.

The cool thing is that it really got and kept me moving this weekend. And I know we'll all have a couple of stories to tell tomorrow to follow up on the trash-talking messages. Goals and accountability will change your life for the positive, just as no goals and lack of accountability allow us to slouch our way into an unfulfilling existence.

Are you setting and achieving wellness goals? Do you have some folks around you who inspire you to step it up, or to specifically achieve? If you're not there yet, now is a great time to do just that. Whether it's through a wearable tracker or group at church or at the gym, we can benefit greatly from simple goals and accountability. Happy tracking!

By the Way

My older son, after hearing me grouse a few times about being behind in the weekend Fitbit Challenge, decided to invite me to a workweek Challenge. I'm sure he's thinking he can easily take his old man during the work week. So I now have this week (starting midnight on Sunday) to rack up steps in competition. No trash talk yet, but I'm sure it's no too long before it happens.