Let It Go

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20 years ago I made a choice that changed my life forever. A wellness lifestyle is about much more than food and exercise habits, and if you've followed Power Pantry for any length of time, you've gotten that impression. And sometimes a simple choice sets our lives on a drastically different course.

It was in 1995 that I began to understand forgiveness, because that was the year I crossed the line of faith and started to follow Jesus. I was a holiday christian growing up, and understood guilt and shame really well through my religious experiences. What I didn't understand was grace... and mercy... and forgiveness.

Over the last 20 years I've been growing and learning and maturing (I hope) in my understanding of all Jesus did for me by giving his life on the cross. And the foundation of that understanding is forgiveness. It still humbles and fascinates me how much God loves us, and the wellness that comes from that love and the adventurous living He calls us into.

Today I saw a simple reminder that really impacted me... it was a snippet of God's truth in a sidebar article in a magazine, talking about the value of forgiveness. There are volumes of scientific, psychological and sociological research which point to the value of forgiveness and freedom it brings.

I needed that reminder today - a simple reminder to let it go. All of it. Every bit of it. Any trial or offense or wrong or missed expectation has in it the seed of bitterness and resentment which turns to acid and poison when left to grow. But the good news is that offering and accepting forgiveness, of ourselves and others, provides an incredible and healing release. When we choose to offer forgiveness and let it go, we benefit, and everyone we touch can benefit as well.

Maybe there is a sticking point in your wellness journey that is deeper than nutritional choices, and more obscure than getting more exercise. Maybe it's time to look around at what may be grinding you up inside, gather your courage, take a deep breath. and let it go. If you'd ever want to talk about forgiveness, and my journey or yours, feel free to reach out through the Power Pantry home page, and we'll connect.

By the Way

When we experience forgiveness issues with ourselves and others, the damage wrought is really on us, not the person or circumstance we get so bitterly focused on. It's been said that harboring unforgiveness is like drinking poison and expecting the other person to die. When we choose to let it go, we remove the poison and journey closer to wholeness and wellness.

Gratitude at Thanksgiving!

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Thanksgiving is such a unique holiday and celebration, and when our nation began to recognize gratitude as a national event, no other nation had anything like it. Since 1621, the US has been regularly expressing gratitude, and I think we're all better for it.

And thankfulness is a good foundation for a power pantry and a wellness lifestyle. Gratitude has so many benefits, we would be foolish to not exercise gratitude daily, and if we don't yet, we should start immediately.

Check out this great web site and page from www.happierhuman.com noting dozens of benefits of gratitude (and citing much of the research to back it up):
The 31 Benefits of Gratitude You Didn't Know About

All the way around (Health, Personality, Emotional, Social, Career) gratitude revs up our lives and sets us on course to be a better person. Make 2015 the year you start a gratitude journal, or at least a gratitude habit. And enjoy a blessed Thanksgiving holiday!

By the Way

I saw a great vegetarian turkey the other day...

Well, sort of...
:o)

Cucurbita Pepo Time!

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Never heard of a Cucurbita pepo? I hadn't either until recently (Wikipedia is a great thing). Cucurbita pepo is the genus and species for the common pumpkin, and there's no better time for pumpkins than the fall harvest and Thanksgiving. And pumpkins make a great addition to a power pantry as source of vitamins C and A, lutein and beta carotene.

Pumpkins are a variety of squash, thought to have originated in North America, possibly in Mexico, over 6000 years ago. Now, pumpkins are a common cultivar in the United States and Canada, as well as all around the world. With 33 common varieties grown in America there is every size and shape available for decoration, texture and of course, cooking.

As a winter squash, they are planted in warm weather (July in the US) and mature just in time for late fall enjoyment. The name comes from Greek and French roots (pepon and pompon) which morphed into pumpion and then pumpkin. Quite the linguistic trail...

We enjoy raw pumpkin seeds in our pantry, which are a good source of manganese, magnesium, phosphorus, zinc, selenium and niacin. They are a great, nutrient-dense addition to salads, granolas and snack mixes.

For our Thanksgiving menu, I'm thinking of including a dairy-free pumpkin pudding... looking forward to trying a new recipe.

So dig into a seasonal favorite this month and next, and roast or steam or puree' some fresh pumpkin. Enjoy the smells and tastes of the harvest, and benefit from the great nutrition pumpkins offer.

By the Way

In the last 10 years, white pumpkins have grown in popularity. The 'Ghost', 'Baby Boo' and 'Lumina' are just a few. While everything inside these varieties is pretty much like any other pumpkin, the skins lack the beta carotene color found in common orange pumpkins.

Seasonal Sprouts

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I think Brussels sprouts get a bad rap... so many people think they don't like this great fall vegetable, without even giving them a chance. Have you cooked some Brussels sprouts this fall? (And note, they aren't Brussel sprouts, they're Brussels sprouts...)

Brussels sprouts have been cultivated for centuries, and trace their modern roots back to the 1500's in Belgium. These little members of the cabbage family (Brassicas) are high in vitamin C and K, and are a great source of fiber. The most valuable nutrient in Brussels sprouts is sulforaphane, a phytochemical being researched for its anticancer properties.

In a year's time, 32,000 tons of Brussels sprouts are grown and harvested in the US, most of which are frozen for retail sale. California and Washington state grow almost all the Brussels sprouts in US production. Of course here in Lancaster County, PA we have wonderful, local roadside stands selling Brussels sprouts right now, as fall temperatures are ideal for growing and harvesting.

Give Brussels sprouts a try for the first time, or the first time of the season. Steaming, stir frying and roasting are the best ways to cook these little wonders to keep as much nutrition as possible, and enjoying them raw is the best of all.

By the Way

If you can't get over basic hang-ups about Brussels sprouts because of childhood memories of having to clean your plate, check out these tremendous recipes from www.realsimple.com , featuring sumptuous add-ins like grapes, pecans, apricots and, of course, bacon.

11 Easy Recipes for Brussels Sprouts

Every Kitchen Needs One

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Fall is a wonderful time of enjoying the bounty of the 'harvest' and all the ways we're blessed in our country. And when we combine all that variety with wonderful ways to cook it, fall gets even better. Around our kitchen, Jen does a great job mixing things up with recipes, and one thing that's great for fall and winter are the dishes she makes in the crock pot.

While the crock pot can be a simple way to make all kinds of meals, there is something comforting about the smells and anticipation of a meal roasted in the slow cooker. The November issue of Prevention magazine had an article with nine crock pot recipes as suggested ways to benefit from the warmth and convenience of slow cooking. Seeing that article gave me some inspiration to post how every kitchen needs a slow cooker.

It's possible to make almost anything at the low and slow temperatures of the crock pot: breads, casseroles, lasagna, roasts, fruit and berry crisps and even interesting dishes like home-made yogurt and candied, roasted nuts. The opportunities are almost limitless, and the convenience of less hassle and clean-up, along with the great smells which fill up the kitchen and whole house, make crock pot cooking worth while.

When picking a crock pot, size it appropriate to how many mouths you have to feed. You'll find them from about 2 quarts to 6 plus quarts, which is big enough to feed a large family, or make a great meal with lots of leftovers. It's important to follow recipe guidelines on how much liquid goes into the pot so you don't end up with a scorched mess, and programmable features will help by reducing heat from high to low or even off.

So dig out your old crock pot, or invest in a new one, and enjoy this great addition to a power pantry for getting the most out of your time in the kitchen and the benefits of fall bounty.

By the Way

Jen has made apple butter in our crock pot on numerous occassions, and it is wonderful. Give it a try sometime. The slow cooker is the perfect way to simmer the apples and let them cook down to the tasty, spicy-sweet condiment. And around our house, you know it's great when it passes the teenager test, which Jen's does, with flying colors.

An Easy Fitness Addition

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I have a business friend who is an 'expert' at jumping rope. He's quite fit, exercises regularly, is always tuned into the next adventure, and for decades, he's made jumping rope his go-to activity. Did you know jumping rope is an exceptional form of cardiovascular and aerobic activity, and a great addition to a power pantry lifestyle?

According to the Jump Rope Institute (yes, there is one of those...) jumping rope for 10 minutes (at a rate of 2 jumps per second) has the same benefit as:

• 30 minutes of jogging
• 2 sets of tennis singles
• 30 minutes of racquet and handball playing
• 720 yards of swimming 
• 18 holes of golf

Jumping rope improves hand-eye coordination, strengthens ankles and bones, and creates better left-brain / right-brain connections in our thinking. All this from a simple activity that most of us learned in grade school.

Check out this great training montage from Rocky 4 (which, of course, starts with Rocky jumping rope...). In it, we see Rocky training in a barn and the great outdoors, while challenger Ivan Drago uses the most sophisticated gym equipment (and steroids) available. This whole depiction is right up my alley as I believe very strongly in simple, affordable, 'natural' forms of exercise, which are great for our fitness, and basically available to everyone.

Rocky 4 Training Montage

So dig out that old jump rope from years or decades ago (or borrow one from your kids) and give it a try. You may feel uncoordinated, out of breath, and a bit dopey at first, but give it a chance, and before long you'll be able to build your minutes and your workout, for a great wellness benefit.

By the Way

Check out this "15 Minute Jump Rope Workout" from www.realsimple.com. Do it for time, or for number of jumps, but just do it...

Jump Rope Workout

Get to the Root

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One thing I've learned about a power pantry wellness lifestyle is that there is always something else to learn. Around every corner is a new adventure in information, if we're open to looking for it. And with the Internet at our fingertips we have every reason for our lives to be rich with good information.

I've been intrigued by root vegetables lately, likely because it is fall. I never paid a lot of attention to beets, turnips, parsnips and rutabagas. These are great vegetables and valuable sources of vitamins and nutrients. Fall is a wonderful time to roast some root vegetables and enjoy the tastes, textures and nutrition of the season.

Here are some thoughts on great root vegetables:

• Rutabagas,or yellow turnips, are thought to be a cross between a turnip and cabbage, and have been cultivated since the 1600's in Europe. They are a great source of vitamin C.
• Beets, or beetroot, are the taproot of the beet plant. High in folate and manganese, they are great cooked, raw or pickled. Some varieties have a high sugar content, like the sugar beet, and are cultivated for refined sugar production
• Parsnips are a root very much like a carrot, but actually sweeter. They are rich in fiber, minerals and vitamins, and are an especially good source of potassium. Be careful with the shoot and greens of parsnips, as the sap is toxic and causes a rash a lot like poison ivy.
• Turnips are part of the Brassica family, like rutabagas, but common turnips are the white variety. They are high in vitamin C, and the greens are commonly eaten as well, and are a good source of vitamin A, folate, vitamin C, vitamin K and calcium; greens are also high in lutein.

So give root vegetables a try with dinner one night soon. A simple roasting pan with coarsely cut up root vegetables and some diced turkey or chicken breast would make a great meal; a little salt and pepper, maybe a chopped onion or two and roast until the meat is cooked, and you can enjoy the tastes of the harvest season, and healthy, nutritional root vegetable as well.

By the Way

Carrots are a staple root vegetable which are common, nutritious and tasty, and are a great source of vitamin A and beta-carotene. Did you know that carrot come in a variety of colors? While orange carrots are found in the produce section the world over, there are also red, purple, pink and more.

Wealthy Beyond Money

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While we're on our journey, we can easily overlook how far we've come. A power pantry lifestyle brings great value, and when we're plugging along, we grow, sometimes by leaps and bounds, and sometimes slowly, but we're growing.

When we're honest, we can track and acknowledge our growth and realize all that really has improved. We're better now than we were in our recent past.

I had a great dialog with a business friend yesterday who shared a tremendous idea and quote with me:
"The best way to measure your wealth is to measure what you have when the money is all gone"

That's a wellness lifestyle. That's recognizing how much we have and how far we've come. Our lives are about so much more than money.

Take stock of all you have, and how far you've come. Find value and contentment right where you are.

By the Way

Gratitude is a key to a wellness lifestyle. Thankfulness and appreciation keep us engaged in our journey, likely keep us humple, and eventually make us wise.