Get Ready!

3.35

The chapter of another year of wellness is almost closed, and it's time to dig into 2017's goals, wishlists and great intentions. Do you have a couch-to-_______ (5k, half marathon, Spartan Race) goal, or an ideal weight you've been pursuing, but maybe haven't gotten there yet? Maybe 2017 is your year.

I have three races in my sights already, and I'm contemplating others. The Garden Spot Village Marathon and Half-Marathon is the first up, on the first Saturday of April. Then Easter weekend is the Sauder Egg Run, in our exceptional home town of Lititz (this is a race we've enjoyed doing as a family for several years... we'll see who we can rally to run this year.) And then there's the Spartan Sprint and Super Races in Palmerton, PA in July. I did the Sprint this year, and I'm seriously considering the Super... we'll see.

There is a whole year ahead of us for training adventures, long and short runs, nutritional edits to our diet, weigh goals and exercise accomplishments. Take some time to make plans now. Put some things on your list that you know you can complete, and add a few things a bit more challenging (medium goals) and even put something on that's a bit crazy (a stretch goal).

Will Durant said, "...we are what we repeatedly do. Excellence, then, is not an act but a habit.." Make 2017 the year we do something differently excellent, and simply repeat throughout the year. When we do, we'll see excellence grow in our lives and flourish into a habit.

By the Way

When goal-setting for the future, start simple. Capture some good areas of growth you really feel called to pursue. Then hold them loosely and be willing to go with the flow. You have no idea what twists and turns may show up on your journey. When they do, no worries, take it as it comes, learn something from the journey, and press on.

Ready to Get Healthy?

3.34

We all have some level of  ill-health which we would love to be relieved of... or are willing to tolerate. And that has been the truth of pursuing wellness for centuries, and probably millennia. And what if the underlying truth has always been that our bodies will heal naturally when given the right opportunity and nutritional circumstances to do so? It's interesting that concepts credited to Hippocrates thousands of years ago, are also closely held beliefs of other wise influencers in our American history.

I remembered that Thomas Jefferson had strong opinions on the body's natural ability to heal, and in looking up his perspectives, came across the fact that Thomas Edison believed similarly, and doctors should guide the process. Jefferson was convinced that our physical makeup was too complex for broad-brush solutions, and what we needed were natural approaches which responded specifically to our needs and circumstances, to give the body the chance to heal.

Edison said, "The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet and in the cause and prevention of disease." Isn't it interesting that brilliant minds like Jefferson and Edison followed the simple logic that as complex as our bodies are, what we really need is guidance in diet, general care, and tools to understand and prevent disease. The fundamental truth: we will heal naturally when given the right circumstances.

Don't get me wrong, there's a place for modern medical solutions. We have eradicated innumerable diseases, ailments and trends of poor health because of brilliant minds in our modern era. And humanity can confidently grow into a future of longevity and thriving because of so many beneficial medical advances.

Any yet, medical wisdom is sometimes not so wise, and it needs to be balanced with a discernment of good nutrition and cause-and-effect review of disease and ill health.

So as we approach a new year, maybe it's a great time to open our perspective to the relationship between nutrition and lifestyle choices, and the health condition we find ourselves in. The more I study and benefit from good nutrition and wellness choices, the more I realize how simple it is to gain energized, clear-thinking, well-rested health... it may not be easy, but it is very simple.

By the Way

Check out these resources for further perspectives from Jefferson and Edision, on simple wellness and natural healing:

• Jefferson's convictions on Medicine as presented by the Thomas Jefferson Foundation here.
• Edison's quote on health, as routed out by Snopes, proving its validity here.

Powerful Pantry for the Holidays

3.33

The holiday season is officially upon us, and it is a great time to review our pantry and see what has found its way there in recent months. The food-abundance of the holidays brings great opportunities for feasting and celebration, and it doesn't need to derail our wellness choices.

Have you stood at your pantry or fridge recently to see if there are artificial flavors and colors and preservatives lurking there? We can often stray from healthful choices to something that is simpler, quicker or promoted with better marketing, and those choices can bring all kinds of unhealthy distractions. A power pantry is marked by simple, nutrient-dense, healthful foods. Ingredient lists on healthy foods have few ingredients, and they are ones you can pronounce.

Finding any strange breakfast cereals or canned soups? How about dressings or gravies or desserts? And snacks can be some of the worst offenders. Any MSG or BHT or food coloring? While no one of those will kill us if we eat it, our bodies thank us when we pass them by for healthier real-food picks.

Right now Thanksgiving leftovers are still in full swing around our home. Great dishes and sides, and even some additional recipes of gravy and stuffing to complement the remaining turkey. But it's a great reminder of the blessings we have and gratitude we should feel for the abundance all around us, and we were able to keep our choices simple, healthful and real.

Soon enough it will be Christmas baking time. But fear-not; even Christmas baking can be done quite healthfully with simple, tasty ingredients to celebrate the season. Before we get there though, have a second look at your pantry and fridge and see if there are some healthful substitutions you can make.

By the Way

I think it 's interesting that the longer we live with wellness choices, the more our recipes reflect things our grandparents and even ancestors likely cooked and enjoyed. Simple, whole foods, seasonally available, and fresh. Sounds like great ingredients for stocking a power pantry!

Giving Thanks

3.32

The US has always been a unique nation. And one of our 'firsts' is setting aside a day every year to be grateful. Gratitude is a core competency for living with wholeness and connection and wellness. Without gratitude, we're left with entitlement thinking and inaccurate perspectives on loss and abundance.

Dr. Robert Emmons is the world's leading expert on gratitude. He's devoted his career to seeking out the crucial essentials of thankfulness and appreciation, and has drawn innumerable conclusions on why living with thanksgiving is life-giving.

I appreciate a key distinction that Dr. Emmons makes between feeling grateful and being grateful. We can't will ourselves to feel a certain way... our feelings follow from how circumstances align with our expectations. But being grateful is a choice; it may not be the easiest choice in the moment, but it is simply our choice, nonetheless.

Check out a great article on Gratitude from Dr. Emmons here. And for some quick thoughts on thankfulness, check out this infographic from the John Templeton Foundation. 

So this Thanksgiving holiday, connect more deeply with those in your life, based on an attitude of gratitude. Genuinely count your blessings. Enjoy and appreciate the relationships you have in your life. Realize all you have from the simplest pleasures to the overflowing abundance right in front of you. And as you reflect, commit to taking your gratitude with you into the year to come.

By the Way

For some great perspectives on Thanksgiving, its history and numerous proclamations, check out this page from the Pilgrim Hall Museum (www.pilgrimhallmuseum.org)
Pilgrim Hall Museum on Thanksgiving

A Good Run

3.31

About six years ago I started focusing on healthy choices, both in what I ate and my level of activity. The years have gone by fast, a lot has changed and continues to change, and I like to think I've created some good, healthful habits that will sustain me for decades to come. One of those habits I enjoy is running - it's become a renewable adventure that I look forward to as the seasons and years go by.

I started running in 2012 when our older son ran cross-country in middle school. I went to a few 'open' practices in the summer, learned some basics from my son, and began the glorious struggle that is running. It feels like such a natural part of my life now, that I'm surprised it's only been four years.

What's great about a fitness habit is that it can be as full of adventure as you want. There are always new venues, new stretches, new workout buddies, as well as mastering the fundamentals of whatever your choice of exercise may be. To me, that freshness will keep things interesting for many years, and all I have to do is keep an open mind and willingness to change things up.

I've been challenged and privileged to do a lot of business travel in the last 6 or so years, all around the country. Being away for business comes with downtime that I like to fill with a good run or workout. I've had great runs in Las Vegas (right on the strip), Dallas, Atlantic City (on the boardwalk), Tubac, AZ (near the border with Mexico), Boston, Seattle, National Harbor (outside of Washington DC), and most recently in Indianapolis.

I have a fairly high sense of adventure, so I'm not put off by running in an unfamiliar city - I actually like wending my way through a busy metro area, learning about the downtown as I go. And most of the time, I'm joining plenty of other locals and visitors who are doing the same thing, out for a early morning or late evening run, because they are focused on their health.

How about you? Do you enjoy a good workout, or walk or bike ride or hike so much that you are drawn to the next adventure to do it? A consistent level of physical activity will yield a lifetime of health benefits, and the best time to begin is today. Get up and get moving and soon enough you too will have a fun and regenerative habit to add to your wellness.

By the Way

A great way to solidify your workout routine is to have a fitness buddy. Even if you can't find the right time to run or hike or workout together, just sharing the stories, accomplishments and challenges of your physical activity will help to keep you both sharp, engaged and growing in your wellness.

Feeling Stressed?

3.30

The basics 'always' work because, well, they're the basics. We all go through seasons of stress, and choices which follow the whispered lies of our western lifestyle, and include high levels of cortisol and adrenaline which destroy our health. I've posted on this before, and how a wellness lifestyle is the best relief valve for stresses of all kinds.

Not only are wellness choices great at combating stress, but they also bless us with a long life. Last year I had done a post on the Blue Zones popularized by Dan Buettner - check it out here.

The point with the blue zones is that pockets of some cultures display long, healthy, well-adjusted lives among their citizens. Consistently. And the world has noticed (at least some prescient researchers have). What do they do differently?

They combat stress with good living. Not just clean living or some crazy-strict diets, but simple, good living. Things like these punctuate their days and lifestyles:

• Put family first
• Smoke little or not at all
• Eat a plant-based diet
• Engage in constant, moderate physical activity, no matter what age
• Social interaction - staying engaged in community
• Make legumes a regular part of your diet

So, how are we doing? I ebb and flow between authentically engaging in these choices and alternately getting sucked along the path that work and busy schedules creates in our lives. Are you finding lifestyle bandwidth to practice these choices?

The way to reduce stress is to pull back from the crazy, ragged edge that blurs hours into days and weeks into months. And if you've lived on that edge, you know that you wake up one day and realize you've missed out on life... You may have accomplished much in the world's terms, but were you truly living?

If you find yourself on the ragged edge, step back. Reset. Take life, take living, seriously enough to realize that the world's dreams and promises are empty shells. True wealth is found in genuinely engaging in what we learn from the blue zones. Find growth, health and power in simple choices. Put crazy aside, and give yourself space to heal and really live.

By the Way

Want a secret to not just reducing stress, but eliminating it? Try generosity... and gratitude. Studies prove beyond any doubt that simple life practices like gratitude and generosity take away the cortisol and adrenaline coursing through our bodies, and yield healing and restoration.

Hot Water Rescue

3.29

I posted last week about questioning everything. That's a good way to stay mentally fresh and growing through life. And part of the journey of questioning everything is keeping an open mind to what we observe and experience along the way.

Some time ago I was at dinner with a few business friends and one specifically got a mug of hot water with our dinner (while the rest of us were having seltzers and sodas and adult beverages.) One of the guys questioned him on his dinner beverage, and he simply said that it's a lot healthier for your than cold water, and certainly better than sodas and beer. I think that was the first time I was aware of someone specifically drinking hot water with a meal, or anytime, because of the health benefits.

Fast forward to a current coworker, who with lunch everyday has hot water (with a squeeze of lemon). Hmmm... this piqued my interest enough to merit some further study. After reading a half a dozen or so articles and posts on the benefits of drinking hot water over cold, I too am set on the benefits of a few glasses of what I'll call, 'unflavored tea.'

I acknowledge how refreshing a glass of fresh cold water is on a hot day. I especially like cold water, but not iced water (something close to 50 degrees, which is about the temperature of fresh natural spring water.) But the muscle tension, constricted blood vessels and hindered digestion which result are all good reasons to steer clear of cold water as a beverage of choice.

Hot water to the rescue. The numerous benefits of drinking hot water over cold are varied and proven. From better digestion to healthier skin to improved blood circulation, reduced nasal congestion, general body detox and relief of cramps, hot water is the winner, hands down.

How much water should we consume in a day? Research and doctors suggest between a half an ounce and one ounce per pound of body weight. That's several quarts of water a day... and that's over and above coffee and other drinks. We all better get drinking if we want to keep up with that pace.

Give it a try. Maybe it sounds a bit flaky, but do a two week test of drinking hot water as your beverage of choice and see if you don't detox and feel better.

By the Way

Check out this post from LifeHack.org for 12 Unexpected Benefits of Drinking Hot Water. Then sit down with a big mug of unflavored tea, relax, and enjoy!

Question Everything

3.28

We live in a world full of information and mis-information. If there is one things I've learned in my six-year wellness journey, it is to question everything. Assume nothing and don't trust common sense and accepted wisdom. For all the volumes of health information available to us, very little of it empowers us as individuals to discern what is best for our wellness and longevity.

For me it started years ago with 'Eat to Live' by Dr. Joel Fuhrman, which opened up all kinds of wellness and nutritional concepts which continue to inform me to this day. Then there was "The Science of Natural Healing," from The Great Courses, which further opened my view of what happens in our bodies nutritionally, and how simple (counter-cultural) choices will greatly improve our health and life.

If I hadn't been willing to open up my thinking and question what defines real food, I'd still be eating Pop Tarts and ice cream every day. I know I can turn the migraines, muscle and joint pains, and digestive issues on and off based on my nutritional choices.

Instead, I accepted the challenge of looking differently, even radically, at my pantry and wellness. Changing my thinking has changed my life. Through lots of questioning, I now know how sensitive my metabolism is to corn, nightshade vegetables, dairy and wheat. I know I can turn on health issues by having high-glycemic foods, and also that I can live pain-free and full-of-energy by eating clean. How cool is that?!

So, how's your journey and your pantry? Have you tried reading labels and questioning common knowledge about what constitutes food, and what is really healthful for our bodies? If you haven't, maybe today is your day. What can seem radical and health-nutty can quickly become a life-changing step in the right direction. Then it just takes another step and another... and a bit more reading and bit more curiosity and a bit more questioning. Soon enough, you will likely gain momentum on your own course toward wellness.

By the Way

One other wellness conviction that is very compelling to me is that there is no money in healthy people... follow the money, and you soon realize our government and society has a vested interest in peddling disease and failing health. I know that sounds super-cynical (and I'm not a conspiracy theorist) but if you follow the money it is evident that health and wellness don't help create jobs and commerce and make cash flow in our western world. For me, I'd rather be counter-cultural and healthy :o)

Make it Yourself

3.27

I'm not into posting recipes. There are sooo many websites with the latest recipe for something healthy or super-delicious or trendy, I figure I don't need to join the fray. BUT today I made something awesome, so I've decided to share the recipe if you want to try it.

Why the change of heart? Last week I took a fresh look at our pantry choices regarding acid/alkaline balance and noticed that some of our food-stock was coming from the bad side. As I re-evaluated things, I realized that oats and rice were a big part of our starches, and those are solidly on the bad (acid-forming) side side of acid/alkaline balance... hmmm.

So I came around to a renewed interest in ancient grains and finding and stocking some from the good side, and have spent a good bit of time this week doing just that. What resulted is that I simply reminded myself of things I already knew: mass-produced, refined grains (wheat, rice, oats, barley) are not as healthful as popular perspective and government support have us believe. But ancient grains? Those have staying power exactly because they are healthful and nutritious.

What are the ancient grains? Many of them are actually seeds... and I'm focusing on the gluten-free offerings: chia, amanranth, millet, teff, sorghum, quinoa. Technically, all whole grains have ancient roots; our modern versions likely have decades (or centuries) of modifications which have changed the size (bigger) and growth characteristics (drought-resistance) and even GMO changes to resist bugs. Ancient grains like the ones I mentioned often don't have these modifications.

Millet Flax Crackers
Baked fresh today

So what I made was a batch of crackers. Yes, simple crackers. Why? Have you tried to find tasty gluten-free crackers that don't have rice or potato starch as a base? There are expensive specialty crackers that would fit that profile, but nothing simple or readily available and affordable. So I made my own. And the early results are in: they're great!

I chose millet flour (which I ground myself in our Nutri-bullet) and ground flax, with some chia seeds for texture and hemp hearts sprinkled on top for a bit of extra flavor and nutrition. Want to give them a try? See the recipe below - maybe you'll make it yourself.

By the Way

The flour in the recipe below can likely be substituted with teff, sorghum or quinoa flour for a different texture and flavor profile. The millet was simply my first try... 

Millet and flax crackers (I modified this from a recipe online and a little bit of creativity)
(Oven temperature - 375 degrees; total cooking time about 50 minutes)

1 1/2 C ground flax
1 T chia seeds
1 1/2 C water
1 1/2 C millet flour
1 1/2 t salt
3 T olive oil
1 1/2 t baking powder
Additional pinches of salt for topping as well as seeds or other toppings (sesame seeds, hemp hearts, finely chopped nuts, etc.)

In a medium-sized bowl combine ground flax and chia seeds with the water. Stir and let stand about 15 minutes, stirring occasionally.
Preheat oven to 375 degrees and line two cookie sheets with parchment paper.
After flax and chia have thickened add remaining ingredients, stirring thoroughly to combine.
Divide dough evenly between two cookie sheets and spread to about 1/8" thick with back of a large metal spoon to cover entire sheet. Score dough with a pizza cutter, making initial cracker shapes; pierce the middle of each cracker with a fork (to prevent the centers from bubbling up). Top with pinches of salt (like kosher for visual appeal), various seeds or chopped nuts, etc.
Cook 20 minutes; remove and rescore crackers with pizza cutter; cook additional 15 minutes, remove and rescore a final time. Crackers may be cooked further until browned and crunchy, or can be removed at this time for a bit softer cracker (a lot like a mini flat-bread)
Enjoy!!

Returning to the Good Side

3.26

I was reminded this week of the value of discerning choices in my pantry and fridge. Last year I had posted about acid-alkaline balance in our bodies and how it is related to our food choices (From the Good Side, Jan 2015). This week I realized how far my own recollections had slid from the reality of healthful choices where acid/alkaline balance is concerned.

What is acid/alkaline balance all about? Our bodies do a miraculous job of maintaining consistent blood and tissue pH, even with the untold stresses which can put our bodily pH out of wack. Stress results from metabolizing things like refined foods and meats, dairy and most grains. When absorbing these less-healthy nutrients into our bodies, a state of low pH (an acid condition) is generated, inching our blood pH below the ideal 7.37 (which is just slightly alkaline).Veggies and fruits help stabilize bodily pH by the alkaline-forming nature of digested plant foods, keeping the pH in our tissues slightly alkaline, and keeping our bodies healthy.

If we're not eating fruits and veggies to counteract acid-forming foods, our bodies will compensate for the acid and use other means to neutralize it. As Dr. Joel Fuhrman stated in his book, Eat to Live: "Animal-protein ingestion results in a heavy acid load in the blood. This sets off a series of reactions whereby calcium is released from the bones to help neutralize the acid." Literally, our bones give up some density in the form of calcium compounds, in order for the slightly acidic state to be rebalanced back to slightly alkaline. The result is that we lose bone density, and end up with a calcium deficit in our bodies.

The slightly acidic state can also promote general inflammatory issues in our bodies, lending to health problems like arthritis, diabetes, high blood pressure, osteoporosis and it can allow numerous cancers to take hold.

So, how do we keep our diet on the good side? Check out the the learning page at pHreshproducts.com. They offer extensive explanations of acid-alkaline issues in our diet and suggest the alkaline-forming foods which will counteract the acid-formation. Once you've wrapped your mind around which foods are acid-forming (unhealthy) and which are alkaline-forming (health-promoting) take a long look at your pantry and fridge, and see how your current food inventory measures up. Maybe you'll find some adjustments you need to make, just like we did this past week...

By the Way

Here is a tremendous chart to get you started on understanding acid-forming and alkaline-forming foods. Make choices from the good side, and your body will thank you.

Not So Sweet

3.25

Sugar is everywhere in our culture. On average, we've gone from consuming several pounds a year per person 200+ years ago, to over 100 pounds a year each, today. Huge consumer product groups like snacks and sodas and breakfast cereals are chocked full of sugar. Why? The refined sucrose and fructose in sugar is truly addicting, with similar effects on our brains as cocaine and other addictive drugs. Getting more raises the threshold of response and we need more to get the same 'benefit.'

And what do we get for this addiction? Not only obesity, heart disease and type 2 diabetes, but sugar also speeds aging, stresses our liver the same way alcohol does, and interrupts our natural immune responses. And sugar literally feeds the growth and replication of cancer cells. Uhg. Beyond that, sugar in our diet increases inflammation response in our metabolism, and new studies are showing a strong relationship between elevated fructose in our diet and the development of Alzheimer's disease.

Natural sugars are better than refined sugars, but both are still concentrated sucrose:

• Today's refined white sugar often comes from beet sugar
• Cane sugar comes from sugar cane and has been a growing staple of western culture for centuries
• High fructose corn syrup is highly-refined corn syrup, it is significantly cheaper than other sugar sweeteners, and it has even worse health impacts
• Natural sugars come from raw, unrefined or lightly-refined sources, like honey, maple syrup, and agave nectar.
• Natural sugars also come from fruit, and even those add to our overall sugar load

So what is the solution to the sugar addiction and the health trauma that results? Moderation. Do we need to eliminate sugar? No, not all of it - just reduce refined sugar intake and keep it under control. The American Heart Assn says no more than 100 calories from refined sugars per day for women, and no more than 150 calories per day for men.

Keeping sweeteners to natural forms like honey is best, or minimally-refined ones like maple syrup or agave nectar. The point with any sweeteners, though, is moderation. Without moderation in our sweeteners, we can develop a sugar addiction (remember, it eventually takes more and more sugar to get the same amount of satisfaction.) With moderation, we find simple enjoyment from the sweetness of fruit and the occasional sweet treat, and they're easy to walk away from.

Take a hard look at your sugar habits and sweet expectations. If you are overcome with an uncontrollable desire for sweets, start today to detox from sugar and give moderation a try.

By the Way

Fruit sugars are much healthier than any prepared sugars or refined sweeteners, but these are sugars just the same. The only redeeming quality of getting sugar from whole fruit is the fiber and carbohydrates from the fruit, which help our bodies metabolize and use the sucrose with less ill-effects.

Not what we think

3.24

I have a co-worker who is super-healthy and vegan. He understands the value of nutrient-dense foods and a plant-based diet, and we have frequent conversations about what's new (to us) in healthy choices and recipes.

The other day he sent me several articles about protein and how much misinformation is out there about needing lots of protein in our diet. The research was gathered and supported by Gatorade and focused a lot on how even committed athletes don't need nearly the amount of protein that conventional wisdom indicates.

This misinformation is systemic in our western culture, and it doesn't look like it will get better anytime soon. The truth is, a plant-based diet rich in veggies, fruits, healthy grains, nuts and seeds will far outpace a protein-rich diet focused on dairy and animal proteins.

I often say that if we lived on the plains of Kansas in the 1800's we'd be incredibly grateful for a cow and her milk, some chickens and their eggs, and maybe a couple of pigs if we were really blessed. At least with a small barn yard, we would have some calorie-dense meats that would nourish our family consistently. And some fresh grains and produce thrown in, and we might even prosper.

But we don't live in the 1800's, and we have so many options for healthy food buying and eating, we have no excuse to get this wrong. The bigger issue is changing the message. We still have an archaic centralized government message telling us that dairy is essential to our health (especially brainwashing our kids in public school) and supporting big meat industry messages and sales volumes to a willing public.

I get that there is nothing more savory than the smell and taste of grilled meat. Throw in some salt and garlic, and hey, how can something that tastes this good be bad for you?! In small, occasional amounts and meals? No problem. But at the exorbitant rate that western culture eats meat protein, we write our own prescription for disease and untimely demise.

If you aren't convinced, do your own research. Check out Dr. Joel Fuhrman and Dr. Dean Ornish, and web resources like MindBodyGreen. We live with food-abundance like never before, and with extensive information available, we have no excuse for living with food-related poor health. What we will hear and learn from government and conventional media is full of half-truths and lobbyist-fed industry pandering. The truth on healthful foods is not what we think.

By the Way

If you really want to update your perspective on plant-based eating and healthful choices, check out these valuable documentaries (available on Netflix, or at their websites):
Fork Over Knives
Food Matters
Hungry for Change

These are all exceptionally eye-opening. Here's to upgrading what we know about our food choices and making healthful choices.

It's Summer - Change the Rules

3.23

Summer is almost over! Quick, what are all those fun things we wanted to do before Labor Day and school restarting?! We checked off one: our family just returned from an epic two-week+ vacation out West... it was a once-in-a-lifetime chance to suspend the 'rules' and engage life in a completely different way for a while.

But a healthful lifestyle isn't conditional. After all, it's a lifestyle. I'm usually a "90/10" eater. 90% of my calories typically come from nutrient-dense, plant-based foods, and about 10% are some rare dairy or lean meats or something processed. On vacation though, it was probably more like 70/30. We enjoyed ribs in Wyoming and excellent smoky BBQ in Colorado, and also had trout, tremendous salmon dip, and several wonderful salads. Mmmm...

That's what vacation is all about. It's okay to change the rules for a while, as long as we know where our baseline is. Changing the rules is different than breaking the rules. And I've been a clean eater for so many years that I know I'll pay for straying from healthful choices. My body and metabolism react to poor food choices. But hey, I'm okay with that for a brief spell of summer.

Now that we're back in the swing of things I look forward to cleansing for a bit and then this fall, I'm planning on bringing more variety to my own healthful diet, and the overall food choices our family enjoys.

How about your summer? Hopefully it's been fun and relaxing and memorable. And if you feel like you fell off the wagon where your health and eating are concerned, it's simple enough to take a deep breath, contemplate your choices a bit, and get back to your wellness baseline.

By the Way

Part of my changing the rules was having ice cream twice on vacation (one was a fudge sundae) and it was fleetingly awesome. Because I wasn't running or working out, I didn't notice the dragging lethargy that usually hits me when I eat dairy. For healthy choices though, I also had a delicious dairy free treat at a frozen yogurt shop, and the organic plum sorbet at Moo's in Jackson Hole, WY. Tremendous!

Spartan Up!

3.22

Today was filled with undiluted awesome! I completed my first Spartan Race, the Sprint in Palmerton, PA (at Blue Mountain Ski resort). It was everything you would expect it to be and more, full of life-lessons, physical challenges and exertion that you can't get anywhere else, and the personal victory of finishing.

I had this crazy idea a year or so ago to do an obstacle course run, and after studying a number of the mud-runs out there, settled on Spartan Races because they are the classiest and seemed to be the most well-run. I was right on both counts.

Their goal behind great planning and execution is to get our sedentary, overfed population off the couch and engaged in this great life around us. And the Spartan races certainly do just that. There were thousands of racers there today, from the most serious gym-enthusiasts to the middle-aged casual-training guys like me.

I hit my three modest goals today: Finish (my time was 3:12:24); don't get injured (no blisters, sprains or cuts, just one small rope burn); don't throw up. Mission accomplished!

There are so many lessons learned it would much more than the space I could commit here. But the great thing is that finishing a significant personal goal reminds you that you have

what it takes, and after the finish line you can be assured it was all worth it.

Now it's time to rest up, and I've already been hitting the apple cider vinegar to help my muscle recovery, and just get a good night's sleep.

If you feel like you haven't done something 'significant' lately, dig deep and challenge your thinking, and maybe you'll find yourself on a personal journey toward something that will change your life.

By the Way

There was one huge disappointment for such a great day - my Fitbit Blaze isn't waterproof!! There are numerous waterholes and wet events in a Spartan Race which would have wrecked it... So for all the extreme physical challenges, exertion and accomplishment I had today, I wasn't able to record any of it. But no worries, I know what an awesome day it was!

FitnessPals and Beet Juice

3.21

I was talking with a business colleague a few weeks ago about some wellness discoveries he is making, and how he is benefiting in significant ways. He also shared one of his recent discoveries about beet juice with me, which got me thinking and researching. One thing he tried out some time ago was MyFitnessPal, and took it seriously, logging his food choices consistently and making appropriate additions and deletions. Now he is training for and running in half-marathons and has seen his weight drop and energy increase.

I love hearing power pantry stories like his. Stories outlining how life wasn't terrible or unhinged, but could obviously be better. And then this new world of nutritional excellence and discerning choices opens up, and voila', unanticipated benefits begin to accrue.

And I really appreciate that he mentioned about the substantial benefits of beet juice. As a new runner, he was trying to improve his times and endurance, and had found that beet juice was giving him an edge. Making the hand-off of a personal discovery solidifies our place in the lifestyle wellness community - we're in it together...So here are some things I looked into and am learning about the numerous benefits of beet juice as well:

• the micronutrients and antioxidants in beet juice aid in cleansing and detox
• betaine in beet juice fights inflammation in tissue which can reduce the effects of arthritis, skin issues like acne, heart disease and things like kidney stones and gout
• beet juice lowers blood pressure by helping our bodies produce nitric oxide which relaxes and dilates blood vessels
• it assists with the absorption of oxygen, providing more stamina in workouts and cardio exertion

Check out some of these resources on how beets are a natural source of nutritional health and healing:
Dr. Mercola on the benefits of beets
Beet juice benefits from The Best of Raw Food website

So if you want to try out a great, nutritionally-dense raw food that your body will love, give beets and beet juice a try. And wherever you are in your journey of wellness, share what you're learning with someone and maybe you'll be helping them on their journey as well.

By the Way

Because beet juice helps with the absorption of oxygen, it is also known for improving endurance and reducing your time in running events. While the effect doesn't seem to benefit Olympic-level athletes (they apparently reach their ideal oxygen absorption through years of extensive training) studies show beet juice is helpful for the novice to moderate athlete. You could try cold-pressed beet juices like those from Naked Juice, or supplements from Beet Elite, if you're really serious.

It Never Ends

3.20

My 2016 training season continues. Some months ago I asked the question about your training season. Are you training for a running event? Or are you signed up to walk in a benefit walk? Maybe you get to the gym regularly and you're progressing toward lower weight and better muscle mass to improve base metabolism... Whatever your training may be, you may soon realize, as I have, that the training never ends.

I was talking with a coworker this past week about the Spartan Sprint I'm signed up for. I've been training much differently for this race than I would for a marathon or running race. It's been really challenging. Mud runs like a Spartan race may seem like an odd activity. Why would anyone choose to do this?

What I've come to realize is that the journey to any one event is really the payoff. That is really why people do these, and that is the passion many of the organizers have for creating them. Crossing the finish line confirms that we paid our dues, and having a better time than last race can indicate growth. But it really is all about the journey. Millions of people worldwide participate in mud runs every year. Think of the hundreds of millions of hours of training, all around the globe, and the life-change that represents. Wow.

To me, that's the point. The training and journey are their own reward, and as we are truly committed to a wellness lifestyle, the training never ends. That is a great truth, and happens a step at a time, month after month, and over the years, we get closer to whatever valuable goal we have before us. 

So if you or those close to you have been flirting with a wellness lifestyle, maybe it's time to commit to a never-ending investment in health and wellness. You'll benefit, they'll benefit, and there's a good chance your journey will inspire someone else on their journey.

By the Way

Joe De Sena, founder of Spartan Races, says it all in this recent promo video for Spartan Races... maybe it's your time, too...

Spartan Race 2016 

Make a Connection

3.19

Modern life brings many conveniences, and I also think we are exposed to a lot of unintended consequences. A while back, a friend of mine suggested I do a post on 'earthing' or 'grounding'. He relayed a story about a friend of his who had significant health issues which were totally overcome by getting barefoot on a beach. That sounded a bit odd to me, but a bit familiar at the same time...

So I did some of my own research, and realized I was vaguely familiar with what this friend of mine was describing. There is growing evidence of the benefit of 'grounding' our bodies to the earth (think of electrical grounding just like we do for appliances, and house wiring, except we're doing this with our bodies.) To benefit physically from earthing, or grounding, all we need to do is walk barefoot on a natural surface or get in a body of water.

What? That sounds a bit crazy... but stick with me and recognize where we find ourselves. For millennia humans wore foot coverings made of animal hides, etc., or no foot coverings at all. Since about the 1950's shoes have been made more and more of synthetics, especially rubber and plastics. Animal hides are great conductors of electric current, so they are great at grounding; synthetics are great insulators, so they break our connection to the earth's grounding potential.

'So what' you many ask? The free radicals we all have in our bodies, as well as numerous other inflammation-causing imbalanced electrical charges, all lead to poor health. These electrical charges can be neutralized through grounding our bodies; literally getting our shoes off and making a connection to the grass in the yard, walking on a beach, or getting our hands in the soil or swimming in the ocean or a pool. All of these will reduce or eliminate the additional electric charges present in our bodies, while we're grounded.

If we would make this grounding connection for 30 minutes a day, I suspect we would see our health improve, maybe by leaps and bounds. Sounds crazy, but I would say give it a try. Think of how it feels to lay in the grass and watch the clouds or star gaze... both of these are good means of grounding. Running on the beach? That's a wonderful way of grounding. A daily swim? Great idea.

Earthing and grounding is a worthwhile wellness pursuit. If you're ready to improve your connection with the earth, check out this article from Dr. Joseph Mercola with extensive explanation and resources for next steps. Enjoy your connection.

By the Way

I love that Dr. Mercola gives broader context: he highlights that there are numerous European communities (in Germany, Austria and Switzerland) where their daily routine starts with a barefoot stroll. I would venture to guess that health challenges of those citizens are significantly less than others in our modern, Western society.

Choose Your Crazy

3.18

A wellness lifestyle is about choices that help our bodies and minds thrive. Healthful, nutritionally dense foods, gracious interactions with the world around us, beneficial physical activity, plentiful sleep, natural stress reducers ... these are all markers of a wellness lifestyle that will help us thrive. But sometimes these don't sound fun at all, and they can even seem like crazy choices; who needs it?

I've recently been re-convicted of all the benefits of healthful choices, and being thoughtfully engaged in our wellness, even if it seems crazy. I have a business friend who decided to get his weight under control through some nutritional coaching and great food choices. He is engaging these new wellness choices with his wife, and both are benefiting: shedding pounds, having more energy, feeling better overall... these are great results.

Another friend has been battling cancer for about 7-8 months, and after extensive research, decided to go a naturopathic route instead of surgery, radiation and chemo. He is eating only organic foods, mostly veggies, and nothing processed; getting regular physical exercise; sleeping 8 hours a night; getting out in the sun daily for natural doses of vitamin D. At his latest check up the cancer was 25% reduced in size, and the oncologist said, "whatever you're doing, keep doing it..."

Eating healthy all the time? Where's the fun in that? That's crazy... Going an unconventional treatment route for serious cancer? It might not work, and you may literally threaten your life. That's crazy...

But as Hippocrates is credited with saying, "let your food be your medicine, and your medicine be your food." There are fundamentally beneficial results to the crazy choices of a wellness lifestyle. Now if you're fortunate enough to not have any physical infirmities, weight challenges or aches and pains, lucky you. But if you're like a majority of people in our western culture, you have some physical issues, if not numerous ones.

So think about what crazy thing you're willing to do for your health. Giving up empty calories and processed foods? Forgoing the conventional medical treatments of recent decades? Maybe these are crazy, but you may be convicted to choose your own crazy, with appropriate professional guidance, research and accountability, and walk a wellness journey instead.

By the Way

Naturopathic doctors are fully licensed MD's and add to that, coursework and training in CAM (Complimentary and Alternative Medicine). So if you decide to go that route, you can have confidence that your doctor has both traditional medical training and alternative, naturopathic training... the best of both worlds.

It Makes a Difference

3.17

Since I started living a wellness lifestyle about 6 years ago, I've been surprised by what is possible physically, mentally and emotionally, when we feed our bodies with nutrient-rich foods. This weekend turned out to be a gardening and lawn weekend. I cut two different lawns, did the weeding of flower beds, planted a bunch of flowers and put in a boatload of mulch at both.

My Fitbit told me that I had over 260 'active minutes' yesterday, and another 180+ today. (An active minute is measured as a certain level of physical exertion, and starts counting after you've been active for at least 10 minutes) So that's over 440 active minutes between yesterday and today... whew, no wonder I'm beat.

But years ago, I wouldn't have just felt the expected tiredness or stiffness of hours of gardening, I would have been debilitated. I remember episodes of a day of shoveling snow or mulching, when I still ate a standard American diet, and I was a mess afterward, sometimes for days.

Now, with a pantry of great, nutrient-dense foods I can recover simply with some healthy calories and a good nights' sleep. And that's what I did this weekend. I went hard at it yesterday with yard work at one property, and did ours today. And I'm ready to find something to do tomorrow as well.

There are many benefits to keeping a power pantry. Sometimes it's just getting a lot of yard work done on a holiday weekend, and feeling great afterward. No matter what, our bodies will thank us for pursuing nutritious foods and cutting out the junk.

By the Way

One other thing my Fitbit told me is that I burned over 4500 calories yesterday and over 3000 today (the physical activity tracking, combined with the the heart-rate data, gives a good estimate of calories burned.) So breaks included snacks of walnuts and apples, and a great dinner last night of salmon, steamed veggies and rice. Lots of good, tasty calories. Mmmmm...

Unique Nutritional Snacks

3.16

Until about six years ago our family ate a standard american diet. Corn and wheat products, artificial colors and sweeteners, flavor enhancers, sugar and salt were all normal. We weren't especially unhealthy compared to American expectations, but the truth is, my health was a mess, and Jen's was headed for a train wreck.

We've committed recent years to peeling back layers of nutritional revelation, and we're now significantly healthy...maybe even exceptionally healthy. It hasn't been an easy journey, and what we needed along the way were beneficial co-conspirators, especially in the form of great nutrient-dense food providers.

One of these I am thankful for is Mary Waldner, founder of Mary's Gone Crackers. She has a great story , and I really resonate with her journey. She turned away from standard american foods toward ancient, gluten-free grains, seeds and vegan recipes, and grew her home-made cracker business into a thriving enterprise. Now we all can benefit from the crackers, pretzels, cookies and treats Mary and her bakers create.

I love that Mary has gone to great strides to not only be gluten-free, non-GMO, and vegan, but they use low-glycemic sweeteners like palm sugar, and support local farmers and fair wages. Her crackers and snacks taste great, they're unique, and they are good, nutritional foods.

You won't find saltines and Ritz crackers in our pantry anymore, but you definitely find sweet potato chips, rice cakes and Mary's crackers among our snacks. Those are small changes, but they have proven to be much better choices for our health. How about you? Have you purged some poor choices from your pantry lately? Today is a good day to do just that. Your life and health are worth it.

By the Way

Mary's crackers and snacks are distributed nation-wide through a network of distributors, and if you can't find them, either ask the store manager to get some on the shelves, or order online.