4.34
There are notable holiday foods that make memories, are healthy, and are worth sharing with others. One of my favorites is pomegranates. Available mainly between September and January (in North America), pomegranates make a wonderful, healthful addition to holiday meals.
Pomegranates are an ancient fruit which has been cultivated since Biblical times, and originally hails from the Middle East and Mediterranean. There are numerous worthwhile benefits from the sweet and tart juice, along with the edible seeds. You'll find the whole fruit, and juices, available in your grocery store. When shopping for pomegranate juice, be sure to get the 100% juice, as other 'cocktail' juices contain numerous fruit juices (like pear and apple) and often have sugar as well.
The incredible health benefits of pomegranates makes them a welcomed part of a wellness lifestyle. If apples, grapes and bananas have gotten a bit boring, try throwing in a pomegranate. I like this detailed article from Dr. Josh Axe, describing the top 7 benefits of pomegranates and their juice:
Dr. Axe on pomegranates
You'll note benefits like fighting cancer, lowering blood pressure, reducing join pain & arthritis, heart health and increasing testosterone. Quite a lot of benefits from one simple fruit.
The fruit has a unique configuration of seeds within the heavy rind, with each seed surrounded by a juicy aril. The arils and seeds are all edible, and packed with goodness. Pomegranates are known for beneficial values of vitamin K, vitamin C, folate, potassium and more. They pack a lot of nutritional punch.
So give pomegranates a try this holiday season. You may find a new favorite fruit for your power pantry, and your body will thank you for the health and wellness it offers.
By the Way
Cleaning a whole pomegranate isn't the easiest task. The juicy arils and seeds are encapsulated in the meaty rind of the fruit, and it takes a bit of patience and persistence to get it opened and cleaned. But the flavor and benefits are worth the effort. And be careful, because the juice will stain clothes and cutting boards, etc.
4.33
When we launch into something new, we should expect some things to change. And hopefully we would yield positive change.
About 7 years ago, I took a meaningful leap into a wellness program, and at the time I tried a Mediterranean diet. For the first time, I decided to consistently invest in my health and wellness by learning all I could about the best simple, natural, sustainable wellness changes I could make.
I'm realizing how much has changed in 7 years. Not just the weight that I've lost, or the physical strength and endurance I've developed, but also my attitude toward food, physical activity and wellness.
If my 2010 self could greet and talk with me now, 2010-Steve would be meeting someone he hadn't met before. Not that I have changed beliefs or convictions in a wholesale way, but I like to think I have improved. I now have objective wellness measurements which continue to improve like skin health, my weight, my overall attitude, not to mention exercise endurance, percent body fat and functional muscle strength.
While I didn't have a specific vision for 2017-Steve, I am certainly thankful for how far I have come. I find myself at a good place, and look forward to continued growth, learning and changes, and the improved health that goes with it.
How about you? Who are you becoming? What convictions are you living out in your wellness? Do you have goals for better sleep, more meditation and prayer, eating real food and eliminating faux foods? How about exercising three times a week, expanding functional movement and strength, and observing how foods affect daily health?
Start today. Take a stand for your future-you. In just a few years, you may grow into someone your 2017-self hasn't met yet.
By the Way
It is the end of 2017, and it is the right time to set goals for 2018. What are you stretching to do next year? What great things will you pursue in family relationships, and community interaction, besides the great things you can strive for in your wellness?
4.32
It's the holiday season! One of my favorite times of the year... and a challenging time to eat in a healthful way and make nutrient-dense choices. And because I have a sweet tooth, I'm especially challenged by holiday sweets.
I've shared about a sweet-cheat before in Power Pantry, and I want to reinforce this great substitute for the sugary empty calories we consume at the holidays. Enter the humble date. These fruity, substantial and satisfyingly sweet treats are born of the date palm, and harken back thousands of years to middle-eastern roots.
Dates are still grown in those same middle-eastern countries where they have always been, and they also come from places in the US like California and Florida. These sugary-sweet morsels live up to their history and are worth every bite. The larger, more tender medjool date is especially tasty, with a smoother texture than its common cousin, the Deglet Nour date.
With a creamy texture and great flavor, medjool dates can almost pass for a candy-like caramel. And with a little creativity, dates can be made into tasty pastes and syrups that are a wonderful replacement for honey, maple syrup and agave nectar.
Currently, I'm reconnecting with dates for my mid-run energy boost. I've been honing my running regimen and I don't do energy gels (which are full of corn-everything.) But dates? They are naturally sugary, full of useful glucose and sucrose carbs for mid-run.
Dates also have valuable antioxidants, and nutrients like potassium, calcium, magnesium and phosphorus. That is a much better roster than any energy gel.
So consider stocking some dates in your pantry this holiday season, and keep an eye out for where you can include these wonderful, ancient sweeteners in your holiday cooking. Your body will thank you for caring so much, and you may just find a new favorite recipe.
By the Way
Check out what Dr. Josh Axe says about dates and the value they bring to sweetening our diet:
Dr. Axe on Medjool Dates
4.31
The holiday season is upon us! Thanksgiving is this week, and our kitchens and diets will be bombarded with all the food bounty we can tolerate. And with all that food comes a lot of choices.
Years ago, pastor Andy Stanley wrote a book called, "Choosing to Cheat," with the premise that every day brings us choices that will add value to those around us, or take value away. The point in choosing to cheat, is to cheat work in favor of our spouse and family. Cheat a good opportunity for the best choice. Cheat the thing we want to do for the thing we know we need to do - the choice which will have lasting value in our lives.
The same goes for our wellness lifestyle. This week, and in the weeks ahead, there will be innumerable temptations of delicious sweets and savory dinners. There will be processed favorites (mushroom soup on the green bean casserole, and eggnog (did you ever check the nutritional label on eggnog?)) and homemade standards (the twice-baked sweet potatoes with honey and marshmallows). And the choices will abound.
Is it a problem to enjoy the holiday delicacies? No, not at all, but we need to cheat wisely. Don't throw all caution to the wind, and end up in a carbohydrate coma or artificial-preservative-shock. If your body is accustomed to whole foods, and nutrient dense eating, lean toward those choices whenever possible.
If you're traveling for the holiday, offer to take along a dish which reflects your wellness values. Go simple, like our grandparents used to cook. It doesn't need to be full of tofu and seaweed (my grandparents wouldn't have even known those were edible), just something simple, healthful and delicious.
So enjoy all that this holiday season brings. Savory the down time, the visits with family and friends, the wonderful meals, and the reminders of how blessed we are to live in a nation with all of this abundance.
By the Way
As the years add up in a wellness lifestyle, you'll find recipes which reflect your healthful values, and are just great food. Things like homemade cranberry sauce to go with the turkey. Simple, easy to make biscuits, with only 3 ingredients. I have a shortbread recipe that I'm looking forward to making again. ...And the list grows year by year.
4.30
In 2018 I'll turn 50. I'm going to make kind of a big deal about it, because of how thankful I am to hit the half-century mark. My dad passed away at 48 years old, after a 6 month battle with lung cancer, so he never got to see 50...
It's not that my father was all that unhealthy, but knowing I have the same genes, I'm very aware of the risks, and very thankful for the journey that's gotten me to today. Is that some of my motivation behind Power Pantry, and a wellness lifestyle and doing Spartan Races? You bet it is...
About 7 years ago, I learned that there is a fundamental choice we all make, between healthy lifestyle choices, and unhealthy lifestyle choices. And over the ensuing years, I've leaned hard into a wellness lifestyle.
I don't know how many years I have, but I plan to live them to the fullest and absolutely make the most of my days. We all have the same opportunities for healthful choices, and it starts with recognizing the fundamental role that food plays in our well being. Food truly is medicine - and poor food choices are certainly a detriment to our health.
So if you are new to a Power Pantry, start today to read labels and choose real food. Cut out the processed food-like products, and refined, empty calories. Moderate your portions. Lose some weight. Create an exercise program you can truly live with, and get moving. You'll be glad you did and you'll likely add years to your life.
By the Way
There is research from the last 6 to 8 years that is looking into 'healthspan' instead of just lifespan. The point being, if we live into our late 70's with chronic disease and failing health, is that a worthwhile wellness goal? What if we can extend our health into those later years, and nearing our end, spend a minimal amount of time in decline and poor health. That seems like a much better goal.
4.29
It's hard to qualify any production candy as 'healthy', but with Halloween and the holidays coming up, I thought I'd post about what may be healthier. And this depends on your perspective. I look for sweets with no corn syrup (high fructose or otherwise), no artificial colors, flavors or preservatives, and limited soy ingredients. That's a really high bar to set for most candy.
Here is a great article from Business Insider (www.businessinsider.com) with an exhaustive, ranked list of popular candies and how they stand up to 'healthy' scrutiny:
Healthiest Halloween Candy
Note that basically *none* of these candies listed would qualify as healthy when reviewed with my criteria... this article basically looked at calories, fat content and protein per serving.
You'll see popular favorites on the list like Reese's Peanut Butter Cups, Candy Corn, Twizzlers and at the top of the list, Smarties. It is mostly the fat content that makes many of these less healthy than their counterparts - and peanuts and peanut butter are a common culprit adding fat content.
I like the simplest candies, like old-fashioned butter toffee and caramels. When you can find these with no corn syrup and sans all the artificial junk, they can be a great treat. And a standard satisfier around our house (and in our pantry) is dark chocolate. High in antioxidants and with a little kick from caffeine, dark chocolate has a rich, sophisticated flavor that is really satisfying (to me).
The biggest thing to remember with candy consumption is portion control. Don't let your sweet tooth get the better of you! If you're buying Halloween candy, get the 'fun' sizes and mini packets to keep the kiddos from pigging out on any one thing. Any of the candies reviewed in the above article would be okay in moderation... the key is keeping the candy cravings under control.
Have fun this Halloween, and you can even consider offering popcorn or graham cracker cookie treats for the costumed hoards. Most of all remember to keep candy consumption to a minimum.
By the Way
Some months ago I found this tremendous website for 'healthy' candy. Again, I would qualify that as no corn syrup (high fructose or otherwise), no artificial colors, flavors or preservatives, and as simple and organic as possible. Check out the Natural Candy Store, www.naturalcandystore.com. I get this awesome all natural bubble gum from Tree Hugger through them... isn't the internet great?
4.28
I get lots of fitness-related emails, posts and content on a weekly basis. This week Tony Horton was encouraging readers to double down on their 2017 goals and still accomplish what they set out to do this past January. I agree.
There are two months left to brush aside the excuses, the busyness and distractions and get something done for our health. Maybe it is cleaning up your pantry and finally pitching all the foods with artificial preservatives, flavors, colors and sweeteners. Or maybe it is taking your pedometer seriously for the next two months and logging some serious miles.
How about getting to the gym and actually working out? You're paying for the membership - that's supposed to be the hard part... but I think getting out the door trekking to the gym is really where the serious are separated from the bystander.
Maybe it's time to commit to a body weight workout regimen. There are innumerable and worthwhile resources out there like these:
www.darebee.com
www.spartan.com
So give it a whirl. Dig deep. Don't fizzle for the next two months... conquer! And when 2018 gets here, you'll be healthier and confident as we tackle a brand new year.
By the Way
As I often say, don't go it alone! Find a fitness buddy, or at least an online partner, or virtual coach. Create accountability around consistent effort, enjoying the journey and the fellowship that comes from working together on something worthwhile. You can do it!
4.27
We are capable of so much more than we give ourselves credit for. And we're certainly capable of more than others around us may think we're capable of. All it takes is focus and direction. Without it we can end up bumbling through life where today looks like yesterday and tomorrow looks like today. Life is worth much more than that.
It starts with direction and some purpose, and simply needs a plan:
Go
To get anywhere, we have to have a destination in mind. How many of us invest more effort planning our yearly vacation than we do any other aspect of life? Having a vision of where our life is going should be normal. Maybe it is eating healthy, nutrient-dense foods, or getting out for a long walk several times a week. Write it down. Create a road map. Most of all have a solid reason 'Why' you have this vision for yourself.
Do
Next is to execute our plan. However simple or detailed it may be, start to do. Long-term goals, short-term goals, goals of little consequence, and goals of great consequence... all it takes is focused effort, day-in and day-out, to get there. While disciplined action may not be fun, it is the path to your envisioned future, so stick with it and put in the effort.
Adjust
If you are striving toward something worthwhile, it will be hard. Life may (probably will) get in the way. Press on anyway. Friends may doubt your sanity or choices (especially if you are making wiser / healthier / better life choices than they are) and pressure you to let it go, and get 'back to normal.' Press on anyway. As we learn what it takes to achieve our goals we may need to adjust our time frames, add more resources, or invest in an intermediate step. Do it. Adjust, and keep the vision and reason why clearly in front of you.
Repeat
As you do the next thing, stay keenly aware of new opportunities. If you're developing new skills (like cooking in a healthy way or fitting a great workout into a busy week) share those skills with others. Add to your vision as you open up vistas in life that you were never aware of. Once you have a new plan, execute it, adjust to the circumstances and continue your positive journey of growth.
When we Go, Do, Adjust and Repeat, we likely will create a meaningful and beneficial upward spiral in life. We'll grow into new experiences, accomplish purposeful things, and likely enjoy an added richness of life. Happy doing.
By the Way
The most valuable step in achieving our goals is the ability to Adjust. If you fall behind, restart. Every day is a new day, a new chance to dig into your goal and accomplish the next thing. Always work on your reason why; knowing why is the best reset we can have. And we'll likely not be lonely - it is surprising how many new friends and supporters we find on our new path.
4.26
Jim Rohn said, "You are the average of the five people you spend the most time with." I think he's right. If this is true we should very careful about who we follow. I'm a Christ follower, so I look to Him first to influence me; beyond my faith, I need to choose my coworkers, friends and acquaintances very wisely. If we want to live a wellness lifestyle, we need people around us who understand the value of wise choices, nutrient-dense foods and being physically active.
As the years advance, the groups we hang out with may change. What's imperative is that we step back every so often and ask ourselves if we benefit from being around this group, and are we also a benefit to them? If not, we have to give ourselves permission to change - seek some new horizons, find some new heroes, connect with new and valuable relationships.
Yesterday I finished my third Spartan Race. It was a Stadium Sprint at Citizen's Bank Park in Philly. What a blast. There has been something life-giving about connecting with the Spartan Race lifestyle. My workouts are more focused. I love the challenge of running across it, carrying it, climbing up or over it, or jumping on it. I have accomplished more physically in the past 2 years than I ever thought I was capable of.
All it took was giving something new a try. The Spartan Races seemed interesting and classy enough (some mud runs and obstacle course races are not nearly so respectful.) And sure enough, I've found a new group of very worthwhile influencers. I'm sure I will up my average by being a part of the Spartan Race movement.
For yesterday's race, I didn't flub any of the 21 obstacles. That meant NO penalty burpees, and a much better finish time than if I was cranking out 30 burpees on obstacles I couldn't do. I finished the 4 mile race in 59:47, which for me was an incredible time.
Thousands of racers were in Philly yesterday for the Stadium Sprint at Citizens Bank Park. I think we all upped our average by living the journey that got us race day... it is much more about the journey getting there, than about race day itself. For that, I'm thankful to have found the Spartan Races.
How about you? Today is a great day to look closely at who you are hanging out with and recognize the influence they have in your life. And making a few changes and additions can help you hit your best average ever.
By the Way
The Spartan Race Stadium Series sprints are held all around the country in famous baseball and football stadiums. The running course takes you on the concourses, up and down stairs and ramps, and even behind the scenes (we got to run through the visitors dugout and did push ups in the visiting team locker room.) There is tons of running in the bleachers, sometimes carrying a sandbag or a couple of 5 gallon water jugs. While we did a lot of typical Spartan obstacles like the spear throw and Atlas carry, there was no mud or fire, and we got to do box jumps and jump (a weighted) rope. It was awesome...
4.25
Mushrooms often get a bad rap. It is said that there are two opinions on mushrooms - you either love them or hate them. What many haters don't consider is how healthful mushrooms can be as part of your pantry.
From significant antioxidants and cancer-inhibitors, to copper, calcium and selenium, mushroom varieties offer all kinds of nutrient-rich benefits. You get fiber and low carbs with mushrooms as well; great for controlling diabetes and contributing to heart health.
There are lots of edible mushroom varieties, but the most beneficial are not as commonly know. Most popular are the white button mushrooms, portabello and crimini, but these aren't the most nutritious.
Check out some of the mushroom varieties reviewed by Dr. Andrew Weil in this post:
Dr Weil on mushroom varieties
Even so, there are still distinct health benefits from mushrooms of all varieties. See this article from Dr. Josh Axe:
Dr. Axe on mushroom health benefits
Please note: it is always best to consume mushrooms which are cooked. Raw mushrooms are known to have carcinogens which are cooked off at high temperatures (like from broiling, grilling or sauteing). So be sure to cook your mushrooms before enjoying them as part of a nutrient-dense menu.
Pick up some mushrooms today and enjoy the savory, meaty flavors and textures, and enjoy the health benefits which go with them.
By the Way
Almost half (47%) of all commercial mushrooms, worldwide, are grown in a small PA community in Chester County, just west of Philadelphia. Kennett Square is the small town that has the distinction of "mushroom capital of the world"... literally. See more information here.
4.24
...in Community.
I did my 5th half marathon yesterday, and it was a really great experience. We live in Lancaster County, PA, and I'm regularly reminded of what a special place it is. This race was one of those reminders.
The run was to benefit the local fire company in Bird-in-Hand, PA, a small town east of Lancaster, and right in the middle of Amish farms and tourist attractions. It is 3,000 runners and thousands of volunteers, spectators, supporters and locals, to yield a great event.
They do a lot to make the run special:
- Parts of the course go through an operating farm
- You get to see the Amish countryside close up and personal
- Amish and Mennonite families staff the water stations and cheer the runners on
- There is a free 'community picnic' after the race - everyone is invited for chicken bbq, hot dogs and sausage sandwiches, fixins and cake and ice cream
- There is one of most unique medals (a real horseshoe) for finishers - check out this article from 2014 in Runner's World magazine about the Coolest Medals...
- If you run the Garden Spot Village Marathon (or half marathon) you qualify for the one-of-kind Road Apple Award
The theme for the Bird-in-Hand half marathon is "The Joy of Running in Community". The founders, Jim and John Smucker from the Bird-inHand Family Restaurant, are from a seriously committed running family, and they know that running, and the culture surrounding it, can build great community. It certainly worked for me and my family yesterday. I had a tremendous run and together we enjoyed all the event had to offer. Look for a wellness commitment where you can find and build community - you'll be glad you did.
By the Way
The course is set on rolling hills of the local farm land, which for me is an easier run than where I train. The result? I had my best half marathon time ever at 2:09:14. Not stellar, but great for me, as I was 10 pounds heavier and 13 minutes slower at the GSV half marathon this spring. And, yes, I qualified for and received a Road Apple Award..
4.23
One of the things I appreciate about a wellness lifestyle is that if you're serious about, it is a constant adventure. There is always something new to learn, new ways of training or performing your most common exercises, and no doubt there will always be improved ways of eating and stocking our pantries.
This spring I did a post about Racing Fuel, reviewing carb-loading and how to fuel long runs or exertion. I wanted to share this great homemade sports gel/block that I'm trying out for the Bird-In-Hand half-marathon next Saturday.
I really appreciate the wealth of information that is found on the internet. This recipe is compliments of Trail Runner Magazine. I totally avoid corn-based products, and almost all sports gels and energy drinks have some form of corn syrup, corn starch, maltodextrin or other corn-derived ingredients. That's the last thing I want to do to myself on a run.
These endurance energy blocks are fruit juice, sugar and fruit pectin - basically you're making gummy bears... I chose awesome ingredients: 100% pomegranate juice, turbinado sugar and coconut sugar, and sea salt as my basic ingredients.
Check out this awesome article and recipe here. Remember, fuel for your run should be about 30g to 60g of carbohydrates per hour, if you're running over 90 minutes. You can start popping these energy blocks after your first hour, and have a couple every couple miles. That would keep you fueled up and energized through the end of the run.
So if you're doing any sort of endurance sports where you're exerting yourself for more than 90 minutes at a stretch (think obstacle course race, half or full-marathon, triathlon, etc.) you should be figuring out a great energy booster for your training and events.
By the Way
I look forward to trying out any number of the ingredient variations suggested in the Trail Runner article: Spirulina, Mango, Coffee & Cocoa, and more.
4.22
A couple weeks ago, I ripped an eyelet out of my good running shoes. Totally unexpected and it's worse than breaking a lace. Thankfully, we have have a local shoe repair shop which does a good job salvaging life out of shoes and sneakers which are damaged.
One problem though, was that it would take a week to get the running shoe back. And this was right in the middle of my training for the upcoming half marathon. I couldn't miss a week of training... what to do?
I have an almost worn out pair of running shoes which were still around the garage, and I use them for projects and errands. These shoes are well past their prime, and mileage limit, but that's what I had to work with, so I dug them out and laced up.
I put about 25 miles or so those old shoes this past weeks, and it went just fine.
One thing I've learned is to take life as it comes. Whatever shows up today is in God's control... it's not a surprise to Him, and really shouldn't surprise us. And there is likely a simple, doable solution in front of us if we'll just take a look around.
What are you facing in your wellness journey that isn't as you expected? Maybe you need to improvise a solution from the resources at hand. Have a look around. Be creative. Think differently and see with new eyes. Be willing to say yes to something that may not be the best solution, but is a workable solution.
By the Way
If you have a regular running habit, you should own at least two, maybe three, pairs of viable running shoes (I owe myself another good pair.)
Check out this forum post from Runner's World about how many pairs of shoes are the right number:
Runner's World article on pairs of running shoes
4.21
I am training for a local half-marathon, and it's now 3 weeks away. My running hasn't kept up with what my schedule is telling me, but I'm close. I have been working out regularly, and keeping after good stretching and short to medium runs.
So when I planned for a 6+ mile run yesterday, I thought everything was fine, and was looking forward to getting out early and enjoying a late summer run. I was doing great on the local roads and hills that I know so well, and then it happened.
I hit the wall.
I don't remember having a run like the one I had yesterday. And instead of beating myself up or just giving up and going home, I decided to let it play out. I walked. I 'never' walk... but yesterday, at about 3 1/2 to 4 miles in, I decided to walk some and see what would happen.
As it turned out, I did about 8 miles, with about 6 of it running and probably 2 of it walking. I was drained when I got back, but I felt like it was important to see it through, and I know I learned something.
I realized that Spartan training has moved some of my muscle mass from my legs to my upper body, so I have leg-work to do to prepare for this half-marathon. And I learned that my body continues to change with the years, and our pantry still has a great influence on my physical health.
Even though we focus on whole foods, and healthy, nutrient-dense choices, there are some foods in our pantry which are not the healthiest, and in some regards, I'm just missing nutrients. I did some great research yesterday and today, and am coming to terms with how my age is likely affecting my testosterone levels. Low T is very real for men over 40, and if you aren't keeping after vital nutrients and good food choices, you'll suffer unnecessarily.
So I have some simple work to do in the coming weeks. I'm almost 50, and though I could have focused on my testosterone levels years ago, I'm glad I'm starting now. I have a new outlook on 'how' to regain some vibrant energy and stamina. And I have about 3 weeks to get my legs back in race mode.
By the Way
There are great resources on testosterone health from Dr. Joseph Mercola and Dr. Josh Axe, two acclaimed doctors of natural medicine. Check out some of their resources here:
Dr. Axe's resources for T-hormone health
Dr. Mercola's resources for T-hormone health
And here are some foods to naturally boost T-hormone health, from Dr. Mercola
4.20
This past week I had a great conversation with a friend. We talked about life and work and our kids, and generally caught up about recent months. One topic concerned ongoing headaches one of his kids has suffered with, and how they are looking for causes and solutions.
He wasn't familiar with Power Pantry, so I mentioned that I post thoughts and guidance as sort of an amateur nutritionist, and include content about how foods can affect our lives. I also shared that after decades of suffering with consistent migraines, I can now turn them on and off depending on what I eat. (Keeping headaches turned off is my goal...)
What I learned about 6-9 months ago was the effect of amines on metabolism and bloodflow, and how that can manifest in serious headaches, and other health effects, if not recognized. Amines are naturally occurring compounds in food, most notably in aged cheeses, prepared and smoked meats, charred foods (meats, breads, even casseroles) and highly ripened fruits and veggies (like brown spotted bananas.)
Amines are usually dealt with handily by specific enzymes in our bodies, but if those enzymes are missing or lacking, amines can build up and bring with them various ill-effects. Among these are migraines and headaches, serious stomach issues (IBS, etc.) skin problems like eczema and itchy rashes, and depression.
The good news is that if you remove or substantially limit the amines, you can reverse almost all the symptoms and have no headaches, clear skin and eliminate the gloomy moods.
Check out this page on the 'Fed Up' website from Australia, about amines and their symptoms. Always recognize the potent effects that foods can have in our bodies, and therefore our lives. If you have a specific health issue you think may be related to a food sensitivity, find a good naturopathic doctor for wise counsel, and continue to question everything.
By the Way
I had posted about aggravating foods and sensitivities back in March, and numerous other times on Power Pantry. Food effects on our bodies are real, and every body is different. Keep seeking, with good guidance from your doctor and wise counsel from those who have walked the path before you. Solutions to many health issues are right there in our pantries.
4.19
Have you taken a good look at your pantry and fridge lately? Are they stocked with all that's good for your body or have less-than-healthful choices made their way in? One way to get into a power pantry groove is to shop local for farm-fresh foods.
We live in Lancaster County, PA. This area overflows with local, farm-fresh produce during the growing season. The eastern part of Lancaster County is even know as the 'Garden Spot'... one of the most fertile and productive non-irrigated farming locations in the country (and some would say the world.)
When stocking a power pantry, the goal is simple, nutrient dense, and unprocessed. Shopping at a local roadside stand would likely achieve all three. Look for fresh fruits (peaches and watermelon are at their peak for us in PA...) fresh veggies of every kind, and now you are likely to find great local meat offerings (free range chickens, grass-fed beef and more.)
If you're not sure where to find local farm-fresh offerings, just ask around. There's a good chance you'll find friends, co-workers and family who have favorite roadside resources for great local shopping. Another simple opportunity is to take a drive - try some back roads you've never been on. Slow down and connect locally, and you're sure to be rewarded with some farm markets and roadside stands.
Make it a point to rev up your pantry with fresh, ultra-local produce today. You'll enjoy the changing of selections as the seasons change, and connect better with your community, all at the same time.
By the Way
There are over 37 great roadside stand in Lancaster County, PA, alone... check out this link for a great local web site listing.
You can also try this local farm market site with listing all around the country and around the world.
4.18
Last week I completed my 2nd Spartan Race. It was a Spartan Sprint on one of the toughest Spartan courses in the US: Blue Mountain ski resort in Palmerton, PA. It was a blast! 2,000+ vertical feet of running up and down the mountain, for over 4 miles, through 26 obstacles.
And to make it better, I completed it with my 17 year old son. We trained for weeks (months...) and were as ready as we could be. It was another event to accomplish my simple race goals which I have maintained for years: finish; don't get injured; don't throw up... For our Spartan Race last week: mission accomplished.
Joe DeSena founded as Peak Races in 2007 as the predecessor to Spartan Races; the first Spartan race was held in 2010. The Spartan Races have gained incredible momentum in just 7 years...
De Sena's original goal was 'rip people off the couch.' He recognized that our western culture has been on a slouching, lethargic stroll toward ill health and preventable, premature death. For the immediate influence Spartan Races have gained, I'd say De Sena's vision is being realized race by race. Now thousands of competitors join at every venue across the US, and across 14 other countries, challenging the status quo.
How about you? Do you have something driving you to get off the couch? Are you willing to challenge the status quo around you? You can be a catalyst for change in a way that motivates you and challenges your wellness choices... today's your day.
By the Way
We finished in about 3 1/2 hours, which wasn't great, and wasn't terrible. We overcame several of the obstacles by teaming up on them - you're encouraged to tackle difficult obstacles together, if that will get you through (and it prevents you from doing penalty burpees.) It was awesome...
4.17
Americans are getting better at being healthy, at least we hope they are. Several years ago we had unfortunate reports of children who would live less years than their parents, mostly because of obesity and a sedentary lifestyle.
Now with fitness trackers being one of the most solid fitness trends of our lifetime, and the constant access to helpful wellness information, maybe the US is turning a wellness corner. All that data helps to convict us of our need for regular physical activity and hopefully remind us of healthful food and eating choices.
Recently, FitBit published their list of 2017 Healthiest Cities in the US. It's a really interesting list! The upper-Mid West wins hands down, if you can believe it. California doesn't even get an honorable mention, and Colorado only got a couple (for overall fitness and 'active' minutes... in Boulder.)
Check out the article here.
How is your fitness tracking? Are you getting out on a rail trail, or training for a competitive run? Or maybe you're just getting to the gym regularly to hit a spin class or the rowing machine. Whatever you choose to do, get physically active and stay active! Consider wearing a fitness tracker and see if it might make you better at being healthy.
By the Way
The FitBit data tracking (which is anonymous review of over 10 million FitBit user's data) looked at these top five wellness lifestyle attributes for naming the Fittest city:
- Duration of sleep per night
- Daily Reminders to Move goals met
- Daily steps
- Daily active minutes
- Resting heart rate
4.16
This past week I had a wellness check up. Not only is this a great yearly practice, it also saves us money on our insurance premiums. And it gives me a chance to mentally check in on how my health is really doing. My blood test numbers are still good, and I'm at a great weight, etc, but one thing I had overlooked was getting enough vitamin D. While I had taken a supplement years ago, it had slipped off my radar, because I thought I was getting plenty in my multi-vitamin. Turns out, that wasn't even close.
Health benefits of Vitamin D have been known for decades, but it's only in the last 15-20 years that it has been highlighted as a significant factor in preventing disease and relieving common maladies. The great thing about vitamin D is that our skin naturally makes and metabolizes it through sun exposure. But a common problem is that we don't get enough sun to make a difference...
Vitamin D is fundamental to calcium absorption for healthy bones and teeth, and that's why milk and other beverages have been fortified with vitamin D for a long time. More recent research is showing that appropriate blood levels of vitamin D help with the prevention of certain cancers, correction of some autoimmune diseases like arthritis, diabetes and MS, and offer stronger immune response to the flu. Other benefits are promoting a healthy heart, increasing muscle strength, fighting depression and relieving common aches and pains (all of which can show up in adults who are vitamin D deficient). All this from getting out in the sun! That's health made easy.
Because most adults don't get as much sun as they need for adequate vitamin D, it makes sense to take a vitamin D supplement. Current recommendation for dosages are higher than they used to be. My doctor said that vitamin D levels are so chronically low in Americans that they are just recommending adults take 1,000 to 2,000 IU per day. Check with your own doctor to get a suggested dosage for you.
Sometimes all it takes in a simple reminder of a healthy fundamental. Check in with your doctor about the right level of vitamin D for you, and benefit from this vitamin that makes wellness a bit easier.
By the Way
Check out these articles on vitamin D, it's benefits and some suggestions on dosages:
WebMD review of new vitamin D guidelines
Dr. Joseph Mecola and Dr. Michael Holick review the new approach to vitamin D
4.15
We're almost half-way through 2017, and it's been a fairly good year for food so far. Sustainability, access to healthy choices, and growth of non-GMO, naturally flavored and colored foods have solidified in the market.
And good thing, because up-coming generations will demand more and more healthful choices. Generation Z, those born after 1993 (now in their early-20's and younger) are setting a growing expectation for availability of healthful choices anytime, anywhere. They have grown up with access, through a digital world, to whatever they want, when they want it.
The market is responding well to these expectations, as Gen Z aren't the only ones demanding more healthful choices. Check out this article from Gordon Food Service, a food supply and transportation company, highlighting how trends for Boomers and Gen Z are both trending toward healthy choices.
Instant access to information and understanding what is best for our health and wellness, is helping to make healthful food arguments that so many have tried to make for decades. Varied ethnic preferences are coming to the forefront, as are plant-based menus and spicy, more adventurous flavors. These choices can be core to healthful eating habits recognized the world over, and the earlier we set these trends in our lifestyles, the better.
So find a young person who is interested and engaged in their food choices, and strike up a conversation. You'll likely share some thoughts on variety, sustainability, and maybe even farm-to-table and meatless favorites. Happy, healthful relating.
By the Way
Besides the fact that Gen Z will trend toward what is new and unique, they also appreciate the classics, both in flavor selections like chocolate and vanilla, and drinks like coffee and soda. So even though healthful choices may better define their palettes, there will likely be consistent western comfort foods on the market for decades to come.
4.14
Today I signed up for the 2017 Spartan Sprint in Palmerton, PA. I ran this race last year for the first time, and not only am I running it this year, but my younger son is running it as well. How cool is that?
I had this crazy idea last year that maybe I could do a Spartan 'Trifecta' by the time I was 50. To do that, you run a Sprint, Super and Beast Spartan Race in the same calendar year. What you need to realize is the value of forming a team for the Spartan Race and not going it alone. Unless you're an elite athlete, it is hard to get through the longer races by yourself.
So this year, Joe and I will be tackling the ski slopes of Blue Mountain ski area in early July, like thousands of other Spartan Racers. We've started our training and have some sore muscles to show for it already.
That makes 2017 a big year for us. I love the idea of training for this race with my son. Running on wooded trails and up ski slopes, climbing on ropes, nets and wood structures, slogging through mud and under barbed wire, throwing spears and jumping fire. As always it's much more about the journey, not just the destination, medals and 'war stories'.
You have something vitally important right in front of you. Are you tackling it, or part of it, this year? That weight goal, that first run, that hope to eat nutritionally healthy food consistently? That desire to stock a power pantry and stick with it? This can be your time; it's your year. Make every year a big year, and go tackle your goal.
By the Way
The Palmerton Spartan Race is the 3rd location for the Spartan US Championship Series. Seattle kicked off the season a few weekends ago, and CA, WV and NC are all included as well. NBC Sports is on board and there are all kinds of new features for race viewers, like live streaming on Facebook. Check out the Championship schedule and maybe you'll catch a Spartan bug as well.
4.13
Looking for an all-star grain to add to your pantry? There is a lesser-known cousin to quinoa which has great nutritional density and is affordable and growing in availability. It's amaranth, a very tiny pseudo-grain originally from Mexico and Yucatan Peninsula.
Amaranth is not a seed or grain. It is a tiny grain-like structure from the flowers of the amaranth plant, but it functions much like a grain, and in some ways, even better. Amaranth is a protein powerhouse, and is high in manganese, iron, magnesium, calcium, phosphorus and potassium.
Compared to rice an oats, amaranth is a tremendous source of fiber. About 10 times more fiber than white rice, and 20% more than oats.That makes it a great addition to any meal or recipe.
Amaranth is great cooked like oatmeal, as a porridge, and can be seasoned and cooked like rice or quinoa for addition to a favorite spicy dish or salad. It can also be popped by tossing a tablespoon of amaranth in a dry, hot skillet. Once popped it is a great snack by itself or can be a topping on salads or soups, etc.
So give Amaranth a try as a healthy, nutrient-dense alternative to the usual starchy side dishes. You'll benefit from the great nutrient value of amaranth and will likely enjoy the nutty, slightly malty flavor.
By the Way
Bob's Red Mill packages and distributes Amaranth. If your local market carries other Bob's Red Mill products, but you don't see amaranth, be sure to ask at customer service to see if they could stock amaranth as well.
4.12
It's been a great couple of weeks! I ran the Garden Spot Village half-marathon two weekends ago, and last weekend ran our local 5 mile benefit run in Lititz (the Sauder Egg Run). These were the culmination of months of focus, great training, mindful eating and a measure of grit thrown in.
A power pantry lifestyle brings great challenges and hopefully worthwhile victories along the way. For me, I'm most grateful for the journey to these races, not necessarily the result of the days' running.
For the half-marathon, I was slower this year by about 8 minutes compared to last year. I was struck by some realizations: I'm about 12 - 15 pounds heavier this year than last. So carrying that extra baggage, even though I trained better (and felt like I ran harder) this year was slower. Also, there was a stiff breeze this year on the final open stretch. Last year it was calm (but snowy). If you run, you know every run is different and brings its own adventures.
For the 5 mile run, I PR'd with about 7 seconds/mile faster time than last year. I'm still above 45 minutes for this 5 mile run, but at this rate, I think I can get down to a 45 minute run by about the time I'm 52... we'll see.
I'm aware that I feel healthier and have more focused energy than I've had in the past, so even though my long distance run was slower, I'm okay with that. I trained well, and ran hard for the half-marathon, and met my humble goals of finishing the day with no injuries. And my recovery was excellent and totally uneventful.
How are your workouts going? Maybe it's just a couple of long walks a week, or maybe you're looking at your first Spartan Race or obstacle course race this year. Whatever physical activity you include in your power pantry lifestyle, be sure you savor the journey.
If you train outside, ditch the earbuds and listen to life as it passes you by. Watch as the seasons change. Revel in a rainy day and working up a good sweat on a 45 degree morning. You have what it takes, and you're likely capable of way more than you imagine. Go at it with abandon.
By the Way
My BMI increased by two points from last year's running season to this year. I expanded from about 21 to 23 with the addition of 15 pounds. That not any big issue, and I like to tell myself it's mostly muscle (right?) Because I believe strongly in body weigh workouts, everything goes up together. I can still crank out 10 to 12 good pull-ups and 10-15 spartan burpees without taking a break. My big challenge will be to get lean before my next race, cutting back on heavy carbs until a day or two before the big race...
There are notable holiday foods that make memories, are healthy, and are worth sharing with others. One of my favorites is pomegranates. Available mainly between September and January (in North America), pomegranates make a wonderful, healthful addition to holiday meals.
