Holiday Sweets

5.24

I have a sweet tooth, and try as I might, I have yet to overcome it, so over the years I have watched for healthier alternatives to the standard holiday baked goods. This is a great time to break out those power pantry dessert recipes that don't have the processed sugar, fats and additives found in many holiday treats.

Dried fruits are some of the best options for making satisfying sweet treats that our bodies will appreciate and that will help us keep the holiday spirit. For years I have appreciated these natural sweet treats, and keeping them on hand can make all the difference in holiday baking.

Dates are one of the best natural sweeteners, and make a great foundation for some really satisfying desserts. Combined with nuts, chocolate and a bit of flavor from vanilla or coconut, and you can create treats that rival the best family cookie bars.

Other great dried fruits that can easily stand in with holiday sweets are apricots, raisins, figs, dried cranberries and dried apples. There are even some really good dried banana chips available (baked or freeze-dried) that are great for holiday baking.

Check out these paleo recipes made with dates: Paleo Grubs - 45 date recipes (some are savory, but most are sweet treats, with awesome ingredients.)

And a quick search for dried fruit desserts will yield a bunch of great options. So consider alternative sweets this holiday season to keep things festive and yet healthful. Dried fruits, especially dates and figs, can be a tremendous addition to holiday baking traditions.

By the Way

At Thanksgiving, our family enjoyed some almond-stuffed bacon-wrapped dates. They were awesome, and we will definitely be making those again. We even tried some of the dates stuffed with dark chocolate chips (and wrapped in bacon of course) - also exceptional, and with a more sophisticated taste.

Reach Beyond

5.23

"Ah, but a man’s reach should exceed his grasp, Or what’s a heaven for?"
Oswald Chambers, My Utmost for His Highest, May 9

2018 is almost done. Maybe we've hit all our goals we had set out before us, and maybe we haven't. We likely won't finish off our list in the next 3 weeks... 

Now is the best time to start looking at 2019. What will we set out before us to spur us on? Maybe we have a goal or two from 2018 that we migrate to our list for next year. That new biking habit we just didn't tackle, the workout routine that we had planned to wear thin by being at the gym daily, or maybe the half marathon that we abandoned because of those joint aches and pains...

Last year's unlived lives can be our foundation goals for next year. Starting right where we left off may be the best way forward. The key for motivating goals is to stretch just a bit beyond what we really think is possible.

Do you have goals that make you a bit nervous, or doubtful you'll achieve it? Or maybe you have a big, audacious goal that actually makes you a bit scared... as long as it is still in the realm of possibility, that might be just the right goal for you next year.

I love the Oswald Chambers quote I shared above - our reach (what we can conceive of, or dream about, or see in our minds' eye for our future) should be beyond our grasp (what we can understand, what we are confident that we can tackle - those things right at our fingertips). I think it is great to live on that edge of what's possible.

So after some of that mindful time we mentioned last week, let your mind wander a bit and think about what 2019 may hold for your wellness journey. Now is the time to set a foundation for 2019; then when January comes we can get to work.

By the Way

I learned long ago that we create accountability by sharing our goals, even the crazy ones (especially the crazy ones). I don't see it as bragging or one-upping others, just a bit of social connection where I expect others to check in on whether I saw it through. So... my 2019 stretch goal is to run a Spartan Ultra - the longest regular race they offer. It is 30+ miles and 36+ obstacles... I'm signed up for April 27th.

A Time Out

5.22

No matter what the season, there is value in calming our mind and being still. Now that the holidays are here, it is certainly a great time to practice some mindfulness in the midst of the festivities. Mindfulness and meditation have existed since ancient times, and with modern science to back up the value and add to the techniques, there is no time like the present to get started.

Have you heard of neuroplasticity? This rather recent field of study is proving the positive effects of mindfulness and meditation. Fundamentally, it is finding a quiet time to rest our minds and disconnect from whatever may be mentally pressing on us. More than just a time of prayer or a time of quiet, it is detaching from the present to experience something pure and simple and different from our normal day (like the sound of our breathing.)

The ways that can lead to worthwhile meditation and mindfulness are numerous. With apps and websites galore, we have all kinds of resources at our disposal. The key is to start, even if starting small, to make quieting our minds part of our wellness lifestyle.

The benefits of meditation? Reduction of cortisol, stress and inflammatory triggers in our metabolism to yield peace, calm, clearer thinking, and more resolved self-control. And who wouldn't benefit from all of these over the holidays? (and all year long for that matter.)

Check out this great article from Dr. Josh Axe's website with substantial content on what meditation and mindfulness is, and a simple (beginner's) approach to guided meditation:
The 5-Step Approach to Guided Meditation

The pace of western culture isn't getting any slower, so we won't see relief from the busyness anytime soon. Find some time to explore mindfulness and meditation a bit further, and consider adding to your wellness lifestyle. Your body, mind and spirit will likely thank you.

By the Way

Watch for great apps to support meditation and mindfulness if you want a simple way to start. One is Headspace, available on Apple iOS and Android. Founded by Andy Puddicombe and Rich Pierson, Headspace is a tool for bringing successful meditation into our daily lives and backing up the lifestyle value with science.

Thrive This Holiday Season

5.21

Ready or not, the holidays are right around the corner. Living a wellness lifestyle, my goal is always to thrive through the holidays, not simply survive. There will be parties and dinners, feasting and football, and likely lots of cookies and cakes. So what's a health-conscious person to do? Here are some tips I've shared in the past, and are certainly worth repeating and living out again this year:

• Feasting at Thanksgiving and Christmas is okay, just be willing to offset these with appropriate 'fasting'. Eat clean and watch portion sizes before and after the big dinners. Remember calories-in-calories-out... if we aren't getting enough (or any) exercise over the holidays, we're going to pay for it in additional weight and all the ills that go along with backsliding from our wellness convictions.
• As you stock your pantry for the cooking and baking ahead, shop the perimeter of the local market. That's where we find the freshest and least-processed foods (think fresh produce, the meat counter, and fresh baked goods). The interior aisles of the market have all things processed, preserved, sealed, boxed, and far from fresh.
• When visiting, offer to bring a healthful dish. Make it flavorful and nutrient-dense, without being tree bark or the latest vegan craze. Think Brussels spouts, butternut squash, asparagus, wilted spinach or kale, green bean casserole made with fresh and organic ingredients, or a wonderful sweet potato bake sans the marshmallows and brown sugar (maybe honey to sweeten the deal, and a grain-free topping made from almond flour). I'm not big on sharing recipes, but a little online searching yields plenty (check out Dr. Josh Axe - https://draxe.com/holiday-recipes/)
• At the big dinner, take your time. Start with small portions, and stick to the more healthful sides that are offered. Plan for seconds by not loading up your plate on the first round. Take about 10-15 minutes to finish that first plate, and you'll start to feel satiated; then you can selectively (and sparingly) go for seconds to enjoy small portions of your favorites on the second round.
• At dinner, take your time, make conversation, and put your fork down between mouthfuls. Savor the experience and the time with family and friends. Don't shovel. This will lengthen the meal (or at least your own pace) and help limit how many calories you consume. The point is to enjoy the experience. Savor it. Linger.

Holiday celebrations should be a rich and relational time to be grateful, to reflect, and enjoy time with family and friends that we don't get all year long. We can do well if we set aside the slick, competitive consumerism that steals our time and attention, and focus on truly celebrating.

Make this holiday season a time to thrive, be thankful, and maybe even share what our wellness lifestyle has meant for us.

By the Way

I'm a proponent of remembering how far we've come. Take time this holiday season to reflect on what was happening in life five years ago. It can even be fun to go around the room with children or grandchildren to have them share what life was like five years ago. Then consider where life may take us in the next five years. Time passes so fast these days, we can easily miss the progress that is happening right in front of us. What better time than holiday vacation to recall the journey we're on and all that has brought us to today.

Livin' the Dream

5.20

"Dream lofty dreams, and as you dream, so shall you become. Your vision is the promise of what you shall one day be; your ideal is the prophecy of what you shall at last unveil." 
--James Allen

It was December of 2015 that I first put down in writing that I might someday run a Spartan Race, and maybe even attempt the Spartan Trifecta (three progressively harder races, run in the same year.) That was truly a 'dream' and a stretch goal at the time, yet here we are in late 2018, and the dream from several years ago has been fulfilled.

Last month I ran my 3rd of 3 Spartan Races this year, to complete my Trifecta. It was a tremendous day! (as they have all been). Jen and our girls joined in the trip to central VA to be a much-appreciated cheering section. The course was lots of rolling hills, which made it 'easy' compared to the ski slopes of PA and northern NJ that I've run for other Spartan Races.

What was a seemingly crazy dream from years ago, became reality. Was it a snap of my fingers, and there I was, mission accomplished? No, not a chance. It's been hundreds of miles of running (lots of hills included) thousands of burpees, push-ups, pull-ups, sit-ups and squats. Climbing trees, bear crawls, lunges... the workout list goes on.

You have your dreams, and your goals ahead of you. Don't latch on to what I or others are doing. Find your own dream, your own path, your own motivation, and follow. We do best when we don't compare ourselves to others, but simply compare our today, with our yesterday. How is MY journey shaping up? Have I overcome what kept me down or took me out? Have I grown or accomplished or met the challenge of whatever adventure is at hand?

Maybe you have a big dream before you. Pursue it. Take strides to accomplish it. Make the most of today and eventually you'll see how far you've come. Before you know it, you'll be livin' your dream.

By the Way

I don't run for shiny metals (although they're cool) or for the cheering crowds (although the kudos are appreciated). I run to conquer what's between my ears. There is no stretch of road or muddy obstacle that keeps my down. But my own head-trash? That can take me out in an instant.

This is my reminder of the 2018 Trifecta accomplishment - a wedge from each race (red for the Sprint; blue for the Super; green for the Beast). Dream fulfilled.

The Cool Cucumber

5.19

Even though fall is officially here, the northeast US has been experiencing some late-season summer weather. That made me think of something to help cool us down and provide some great nutritional punch as well. The humble cucumber.

For millennia, cucumbers have been known to provide numerous health benefits, and beneficial hydrating and 'cooling' for our bodies, in hot climates. As the fourth most-cultivated vegetable world-wide, the cucumber's popularity is here to stay.

Here are some notable highlights of including cucumbers in our pantry and fridge:

• Flavonoids and tannins that offer anti-inflamatory properties, brain protection, and that collect free-radicals in our bodies
• Polyphenols and phyto-nutrients which help reduce the risk of cancer
• Anti-oxidant properties from vitamin C and beta-carotene, as well as a variety of other antioxidants
• Additionally, cucumbers help manage stress (B vitamins), support good digestion (water and fiber), and manage weight (a low-calorie, filling snack)

Check out these articles from Dr. Mercola and Dr. Axe on the benefits of cucumbers:
9 Health Benefits of Cucumbers - from Dr. Joseph Mercola
Cucumber Nutrition - from Dr. Josh Axe

So, take a fresh look at cucumbers as a healthy snack, salad companion and ingredient in your favorite prepared summer salad. You'll be glad for the nutritional benefits and cool reminder of summer.

By the Way

Consider buying organic when it comes to cucumbers. For shipping and storage purposes, cucumbers are often coated with wax (could be all-natural, or petroleum-based). Any waxes trap pesticides in the skin, assuring that they end up in your meal. Organic vegetables are only treated with safe 'biological' pesticides, and often not waxed. You could also simply peel your cucumber, but some of the best nutrition comes from the skin.

Barefoot and Grounded

5.18

Some time ago I posted about 'grounding' or 'earthing' as a way to combat inflammation in our bodies, and bring us back into connection with the natural electrical ground we get from contact with the Earth. Check out the link for those details.

I have been bringing grounding into my life a bit more lately, because some months ago I bought my first pair of 'barefoot' running shoes. You may also hear these called 'zero drop' shoes. The point is that there is no height difference between the heel and the rest of the sole of the shoe (think flip flops or plain sandals.)

The benefits of barefoot or zero-drop shoes appear to be numerous, and are new enough to shoe technology that there is more to be written on the topic. For now, zero drop shoes are recognized as bringing your feet, ankles and legs (along with all the related joints) into a more natural form of walking and running.

The 'barefoot' trail running shoes I bought have been great. I never had knee or joint issues, and rarely had calf cramps, and such, so there really wasn't anything for me to measure or overcome. But long story short, the Merrell Trail Glove 4 running shoes have served me very well through dozens of miles of running, a half marathon, and two Spartan races.

Are barefoot shoes for everyone? Some would say "absolutely!"... and so is walking barefoot. Other specialists contend that significant walking barefoot causes poor foot and joint health. I tend to disagree, and figure it all works together (fix your diet, build up your activity level, start going barefoot for walking and running, and you'll probably be good to go.)

So think about some healthier footwear next time you are shoe shopping, and consider flats, or sandals or some zero-drop shoes. You may walk right into a new and better part of your wellness lifestyle.

By the Way

Some great brands of barefoot shoes and zero-drop shoes are Merrell (mostly running and trail), VivoBarefoot (great selection, but a bit pricey), and Xero Shoes (originators of great minimalist shoes).
And remember that our bodies get all kinds of benefits from simply going barefoot in our daily life.

Pantry Purge

5.17

Michael Pollan has a great quote that I've shared before in Power Pantry:
"Eat food, not too much, mostly plants."

In the US (and other cultures which are unfortunately following our standard American diet) we are over fed, and under-nourished. Following Pollan's guidance is a tremendous start to correcting that.

Check out this review of Pollan's 7 Rules for Eating, posted on WebMD:

7 Rules for Eating


Note that food refers to 'REAL food' - not the lab-designed food-like substances sold from the shelves of convenience stores and groceries nationwide. Coke products are NOT food... potato chips are not food... even breakfast cereals, frankly, fall far short of being food.

One perspective I appreciate from Pollan is that if your grandmother wouldn't recognize it as food, don't eat it. Wow would that eliminate a lot from our pantries.

How is your pantry looking? Have you done a comprehensive review lately? Feeling a bit run down and achy? Start with what you're putting into your body... follow Pollan's 7 Rules faithfully. Seek out REAL food. Then whatever you find in your pantry which has any flavoring (natural or artificial), coloring, preservatives of any kind, or any kind of sweeteners which are overly processed (dates=good; sorbitol, aspartame and even erythritol=bad) throw out.

The result? You'll have the opportunity to drop weight, sleep better, enjoy your calories, and even knit better as a family. The biggest benefit of all is that our bodies will thank us when we purge the faux foods and commit to buying and eating real food. Happy shopping!

By the Way

Become an expert at reading labels. Look for a minimal number of ingredients (think Lara Bars, not Nutrigrain bars...). Get the family involved and cooking together, then sit and savor today's culinary creations. Truly learn to appreciate and savor the smells and tastes and textures of what you eat, and you'll be on your way to wellness.

Nutritional, Power-packed Seeds

5.16

If you've been reading Power Pantry for any amount of time, you know that all foods are not created equally. More than that, there are a lot foods which may be nutritious and satisfying for some people, and downright harmful to others.

I have a very sensitive gut, and have learned over the years that some foods are just fine for me, yet others (think nightshade veggies, corn and legumes) are flirting with nutritional and physical disaster. This keeps me watching for healthful sources of carbs, fats and protein, and yields (hopefully beneficial) content for Power Pantry.

One healthful protein I appreciate is the sunflower seed. I've mentioned sunflower seeds numerous times in Power Pantry, but know these nutritional powerhouses deserve a closer look. While so many proteins come with dietary or digestive challenges (dairy, beans, tree nuts, various fish, eggs, etc.) sunflower seeds offer numerous nutritional benefits with none of the common allergy issues.

These power-packed seeds have been cultivated and enjoyed for thousands of years, and one thing consistently credited to sunflower seeds is that they are well tolerated by so many people. Along with that, sunflower seeds pack tremendous health benefits. Check out this article from the website for "The World's Healthiest Foods" (www.whfoods.com)
Sunflower Seeds - a health-promoting snack

Note the variety of benefits: a great source of Vitamin E (the body's only fat-soluble anti-oxidant, for anti-inflammatory help and cancer prevention ); phytosterols to lower cholesterol, magnesium to strengthen our nervous system, and selenium, a powerful detoxifier and cancer preventer.

So if you're looking for something super healthful, snackable and satisfying, reach for sunflower seeds. You just may find a new favorite.

By the Way

If you like nut butters as much as I do, you'll appreciate this further perspective from Dr. Axe on sunflower seed butter: Sunflower Seed Butter - the Peanut Butter Alternative 

You've Got This

5.15

I unintentionally took a couple of months off from Power Pantry this summer. I even had a friend check in with me to be sure all is well... Everything is great! It was the combination of vacations, some Spartan training, and being let down by some of my technology that helped me sidestep my blog since June. But not to worry, all those distractions are simply that: distractions. In every day and every endeavor I strive to live out a great journey.

So this summer, I'm still dialed into my 50th birthday celebration and fulfilling some crazy goals that answer my question why... the question I asked quite emphatically in my 5.14 post. Yesterday I completed my 5th Spartan Race, with my son competing as well. It was tremendous (as they all have been) and completes the 2nd of 3 Spartan Races I'm running in 2018.

My 'why' is multi-faceted and maybe a bit obscure, but it centers on some themes:

• because I've been blessed with the desire, health and strength to do it
• because I learned so much more from a wellness lifestyle of tenacity, than I ever did from a lifestyle of ease
• because the payoff of a wellness lifestyle isn't the next PR or medal; the payoff is the journey that got you prepared to run the race
• because the journey gets us to the finish line, so why not have an awesome journey

You have a next step in your journey. There are 4 more months in 2018 to accomplish that goal, or launch into that resolution you boldly set forth in January. Four months is a long time, but remember, the goal isn't the payoff. The journey is the payoff.

What will you do in September? Commit to taking a 1 mile evening walk 5 days a week? Maybe clean up that bike you loved so much 10 years ago, and get back out for some miles again? Or put a training plan together for a run? There's still plenty of time to make 2018 a milestone year. You've got this.

By the Way

The next book I'm reading is 'Spartan Up!' by Joe DeSena (the founder of the Spartan Race). It's a bit gritty, but chronicles his own journey from growing up poor in Queens, NY, to various successes and misadventures in business, and finally rooting himself in stretching others way beyond what they think they can do. DeSena thrives on changing the rules, bending what is 'normal' and asking of others nothing more than what he asks of himself - to commit to a better and more challenging journey.

Who Are You?

5.14

I'm reading an incredible book right now: "Running On Empty," by ultra-marathoner Marshall Ulrich, chronicling Ulrich's landmark run across the USA. I would highly recommend this book for guidance, encouragement and most of all to help you answer your own question of "why".

Why care about our wellness? Why stock a great, life-giving pantry? Why exercise, for real, 5 days a week? Why?

Ulrich is an incredible endurance athlete, and holds the Masters and Grand Masters record for running across the entire USA (San Francisco to NY City). But why?

The book describe Ulrich's fairly normal upbringing in Colorado, and how as an adult he sought stress relief and focus through running. With the loss of his first wife to cancer, and a penchant for successfully running grueling distances, tolerating pain well beyond what most can endure, Ulrich delves deeply into the motivations of an endurance athlete.

A turning point in his personal journey, and his second wife's acceptance of his sometimes bizarre athletic endeavors, comes when Ulrich realizes, simply, "It's just who I am." This revelation gives him the focus he needs to dig deep, with his wife Heather by his side, and complete the 3,063 mile journey across America.

What's your 'Why'? Who are you, down deep? I accepted years ago that I'm a bit eccentric (and hopefully not too neurotic) with my wellness pursuits. But that's who I am. And I have co-conspirators in the likes of endurance athletes and obstacle course racers, and runners of all kinds. That settles my mind about who I really am, what makes me come alive, and why a wellness lifestyle is vital to me.

Today, take some time to think deeply about who you are, where you fit, and what makes you come alive. You'll be glad you did, and the world around you will likely thank you for being yourself.

By the Way

Ulrich's cross-country journey was the subject of the 2010 movie, Running America. Read the book, or watch the movie... either way, I'm certain your journey will be inspired.

Awesome Ancient Treat

5.13

Our pantry always needs great snacks, and eating clean doesn't have to be weird or boring. So I have kept dark chocolate as a great superfood feature in our pantry since I started my wellness lifestyle. Chocolate has been renowned as beneficial ever since it was commercially produced in the late 1800's.

And for good reason. Chocolate is a genuine superfood and offers numerous benefits that go well with a healthy lifestyle. See this great article from Dr. Josh Axe, highlighting seven benefits of dark chocolate:
7 Awesome Benefits of Dark Chocolate

This ancient treat can help with everything from fighting cancer to improving heart health and cholesterol, to giving us better cognitive function. Note these benefits are focused on dark chocolate (which has 70% cacao solids, compared to milk or Dutch chocolate, which have lower amounts.)

The mild amount of caffeine offers a pick-me-up, and the taste just keeps us coming back for more. So find an all-natural dark chocolate to add to your pantry, and enjoy this healthful addition to your snacks and desserts.

By the Way

I found a great chocolate brand at Target: Guittard's makes an all-natural dark chocolate for baking (chips and wafers, etc.) It is made with sunflower lecithin instead of soy. I avoid legumes, and the majority of dark chocolate chips or bars have soy lecithin as an emulsifier. I also look for cane sugar instead of corn syrup, and no artificial flavors or vanillan.

A Genuine Memorial Day

5.12

The next installment of my 2018 celebration of turning 50 is a legitimate memorial event to celebrate Memorial Day. Some time ago I was introduced to The Murph Challenge (likely through CrossFit videos on YouTube...). Memorial Day Monday, I'll be grindin' it out, doing this classic workout, in honor of Lt. Michael P Murphy.



Lt Murphy fought for our country as a Navy SEAL, and lost his life in 2005 near Asadabad, Afghanistan. Learn more about his heroic investment in his team here. Murphy was posthumously awarded the Medal of Honor.

The Murph Challenge workout is something Lt. Murphy was know for among his comrades. This self-styled PT was something Murph embraced, and invited others into. The workout?
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
All with a military body-armor vest on (about 20 pounds)

Years ago, this workout caught on as a great, simple cardio, upper-body and leg workout, and was promoted in military circles before catching on with CrossFit. The Murph Challenge is now repeated world-wide in honor of Lt. Murphy.

A month or so ago I registered for the Murph Challenge, and I've been preparing mentally and physically since. How about you? What's on your wellness calendar? Are you reviewing your pantry or your physical activity for 2018? Have you added anything beneficial recently? There is no time like the present.

By the Way

I'll be doing the Murph Challenge without the body armor vest. I will do the run with my 25 pound sandbag, but the arm and leg portions will just be body-weight. And the point is to do the workout for time. Without the weight vest, I should be able to finish in about 45-50 minutes. We'll see... And maybe this will become a yearly tradition for me - our military deserves our honor and acknowledgement.

Add Yogurt to Your Pantry

5.11

Fermented foods are just plain good for you, and the most common and available is yogurt. Our gut has a 'microbiome' which benefits from healthy bacteria, and fermented foods offer great bacteria for our overall health.

Probiotic foods like yogurt, kombucha, sauerkraut and kimchi all offer healthy bacteria, which hold a host of benefits. Healthy bacteria can even 'crowd out' unhealthy bacteria in our gut, giving further reasons to having beneficial probiotics over unfermented foods.

Check out this great article from Dr. Josh Axe on why the most accessible fermented food, yogurt, should be included in our pantries.
10 Benefits of probiotic yogurt

An important thing to keep in mind is to source your dairy from the most raw, grass-fed, high quality dairy possible. Yogurt from goat's milk or sheep's milk is best, but hormone-free, grass-fed cow's milk yogurt is a close contender.

So add some beneficial dairy to your pantry, and improve your gut health, blood pressure, weight and mood.

By the Way

The most beneficial yogurt is one with active probiotic cultures, and little to no added sugars. Common production yogurts full of fructose, sugar and fruit purees are often giving you way too much sugar, and are likely sourced from hormone-treated dairy cows (to increase their milk production.) And Greek yogurt (as well as Greek-style yogurt) are dubious in their health benefits, at best. Check out this article from Dr. Axe on the issues with Greek yogurt...

Sweet Pantry Addition

5.10

All foods are not created equally. If I've learned anything on my wellness journey, it is that truth. I know after years of learning about healthful eating, and then living out my convictions, that some foods are great for my everyday diet, and others are not.

One vegetable that I have grown fond of is the sweet potato. Gone are the days of sweet potatoes being the holiday casserole with sugary syrup and marshmallows on top. Now sweet potatoes are found in all forms of main dishes, side dishes and snacks. and all of these make nutritious and tasty offerings for our pantry.

I don't eat white potatoes, which are from the nightshade family, but sweet potatoes are different. A simple root tuber, sweet potatoes offer numerous vitamins and minerals,fiber, antioxidants and a good calorie to fiber profile to assist in regulating blood sugar. Here are some nutritional highlights of common sweet potatoes:
High in vitamins A, C, B6 and niacin and thiamine
High in minerals like manganese, potassium and copper
High in protein and fiber, low in fat

Our bodies benefit from sweet potatoes in that they help regulate blood sugar and aid in weight loss. They aid in our immunity and are high in antioxidants, and promote good vision. So give sweet potatoes another look when you're stocking your pantry this week. Or maybe you can substitute a sweet potato side dish for regular potatoes next time you're eating out.

For other details on the value of sweet potatoes for your pantry, check out this article from Dr. Axe's website: Sweet Potato Facts & Benefits

By the Way

Sweet potatoes are not yams, and yams are not sweet potatoes. They are two different kinds of root tubers. Most of the confusion happens in our western-market grocery stores because the two descriptions are used interchangeably (when they shouldn't be). Check out this article from Epicurious about the difference: Sweet Potatoes compared to Yams

What Makes You Come Alive?

5.09

I've posted before about 2018 being a big year for me. Yesterday was part of the celebration. A couple years ago I first understood what an obstacle course race was, and I learned of the Spartan Race. Spartan Races have become the top obstacles course races world-wide, with the goal of ripping 100 million people off the couch.

With lots of doubt and misgiving, I put a Spartan "Sprint" on my calendar for 2016, and had this passing thought about a stretch goal of doing a Spartan "Trifecta" to celebrate my 50th birthday. For the Trifecta, you need to complete a Sprint (~5 miles), Super (~10 miles) and Beast (~15 miles) race in the same calendar year.

At the time I remember thinking, "well...that's a dumb goal, because there's no way I'll ever be physically fit enough to do it..." Fast forward through a couple hundred of miles of running, thousands of pull-ups, push-ups, sit-ups, jumping rope, planks, and eating a diet of real food, and I had gained the confidence to sign up.

I admit I was a bit anxious going into it. Some of the obstacles are really strenuous. Lifting, climbing, jumping, numerous monkey-bar obstacles, cargo nets... and lots and lots of mud. To me, these races are truly awesome.

What are some of the results of this journey? One of the ones I'm most grateful for is that a couple years of focused diet and training have kept me out of trouble. I have very little time, interest or bandwidth for anything that didn't invest in my faith, my family, my work and my fitness. Very cool, and that's the kind of unintended results I like.

So, do you have to go do some crazy mud-run for your wellness journey? Absolutely not. I don't know why, but obstacle course racing brings the best out in me. I love the intensity of training, the challenge of finishing, the exertion of participating. There is, no doubt, a wellness challenge you can grab onto that will make you come alive and keep you out of trouble. Find it, and it may change your life for the good..

By the Way

Catching my breath after the race

Fought hard for this one...

The race yesterday was the 13+ mile Spartan Beast on the ski slopes of Mountain Creek Resort in northern NJ. Wow was it an experience. 31 obstacles later, I finished in 5:04:09. The five hours took me up and down the mountain about 8-10 times for a total elevation
gain of 4,600 feet. I think another Beast race will be in my future... someday.

Running Hot

5.08

I ran my first half-marathon of 2018 yesterday. It was an awesome day... turned out really hot for mid-April, but no matter how you look at it, it was a great day.

It was the Garden Spot Village Marathon, Half-Marathon and Kid's Marathon. Our daughter ran the Kid's Marathon on Friday night (and I ran with her for the 1.2 mile finish on her 26.2 mile journey.)

Yesterday there were over 800 runners for the marathon and half-marathon, through the Amish farms and farmlands of eastern Lancaster county. It is a well-run, fun day, and celebration of an active lifestyle and supportive of runners of all ages.

I have one or two other half-marathons I plan to do in 2018, as well as a number of Spartan Races and other timed workouts... all as part of my 2018 celebration of being 50. Yesterday was a wonderful start, and it's going to be a great, active year!

How about you? What's on your calendar?

By the Way

Even though I trained well in late winter and into the spring, the heat yesterday really took the starch out of me. I probably started out too fast, and the GSV course is hilly, and a number of the hills are long and slow. At about halfway, I realized I needed to tone it down, or risk not finishing because I was just going too hard. The result? I walked several times during the race (something I had never done before) and still finished with a PR of 10 seconds faster than my best GSV time from a couple years ago. It was a great morning of running!

New Hardware!

5.07

Sometimes you need an upgrade (or at least your wellness toys need an upgrade.)  I have had some form of a pedometer or Fitbit for probably 8 or so years. My most recent was a Fitbit Blaze, and while it still works, it was getting a bit tired. Two issues with the Blaze is that it isn't waterproof, and doesn't have on-board GPS (you need to have your phone along to sync your workout in real time.)

In search of something next, I shopped a bunch on line and just wasn't satisfied with what I was learning about new Fitbit trackers. So when a business acquaintance and I were talking all-things-running, and I saw his Garmin Forerunner, I thought, hmmm, I need to give that a closer look.

What I learned is that while not quite as popular, the Garmin trackers tend to be more robust and offer better data collection for your workouts. As a trained engineer, I like to make things objective. Numbers don't scare me, and drawing trends from data seems like a good thing to do.

So I got myself a new Forerunner 235. I've really enjoyed it, and while I'm still learning and digging out more content from the data collected, it's been great so far.

My Garmin has on-board GPS, tracking my runs accurately without having my phone along. And it's water proof. Both beneficial to my half-marathons and Spartan races. It is great to see the data gather in the background, and know that the more I workout, and the more details I capture, the better I can draw conclusions about how I'm doing.

As they say in business, what is measured can be managed. Look into some objective measurements in your wellness journey, and event think about stepping it up a notch. Your future self will be glad for how you managed your efforts.

By the Way

One of the great things about the Garmin trackers / watches is that there are all kinds of cool widgets and watch faces you can customize to. You also have options for how your workout data is collected, and what you see on the screen during your workout. I'm still having fun personalizing my new tool.

Max Your Workouts

5.06

If you are investing in your wellness lifestyle, in your pantry and your level of activity, you will certainly benefit. I've been investing in my pantry choices for about 8 years, and every year I move the needle in a positive direction.


And my physical fitness keeps improving as well. Just being intentional about wellness will make a huge difference, if we'll simply do the work. Something I pay a bit of attention to is my VO2 max. This is a technical, physiological measure of our body's ability to absorb and use oxygen (measured in ml/kg/min.)

The better your aerobic health, the higher your VO2 max will be. Think of it as the efficiency of your circulation system 'plumbing'. Check out this article from Runner's World for a good explanation:
Runner's World on VO2 max

I've had a FitBit Blaze for a couple years, and it does a fairly good job of approximating things like VO2 max (using heart rate and stamina stats within long periods of exertion). My VO2 max? 54-58, which for an old guy like me is in the excellent (some even say 'superior') category. It simply means I can sustain a long, intense workout without 'hitting the wall'.

What does this really tell us? There are objective results from your wellness journey. Some days you may feel like you're doing all this work and not getting very far. But if you can track some simple parameters (like VO2 max) you're likely to learn that there is good coming from investing in your wellness.

So keep at it. Get to the gym, or out on the road. Stock up on some great food. Challenge the way you've always looked at your diet and your exercise - step it up this week. Register for a great race or workout which will really challenge you. And soon enough, you'll make progress that you couldn't have imagined when you began.

By the Way

There are great charts on VO2 max available online. Check these out and see where you are, and then work on a means to measure and track your own VO2 max (like a fitness tracker with a heart rate monitor).
Why I Exercise - charts

YOUR Adventure!

5.05

It's time. No more excuses and no more delays

There is an adventure you have been considering and putting off, I know there is. It's time to put it on your calendar and get to it. Research it, sign up, tell a couple dozen people your plans, or gather a team to pursue the adventure with you - do whatever it takes to step up your personal commitment to your goals.

I am in the middle of a great adventure for 2018. I turn 50 this year, and a couple years ago, when I first followed Spartan races and decided to do a Sprint, I had this crazy, huge goal of doing a Spartan 'Trifecta'. This is a combination of a Spartan Sprint, Super and Beast race all in the same calendar year. At the time I thought, what a great goal for when a turn 50... I should do that.

So here we are, and true to my convictions, I'm signed up. I'm thrilled to turn 50 this year, and have decided to enjoy all of 2018 to celebrate. At this point I have the 3 Spartan races on the calendar, and at least 2-3 half marathons. I'm totally psyched!

How about you? You have an adventure right in front of you which you haven't committed to yet. It seems big, maybe too big, and challenging - certainly too challenging to tackle yet... But the truth is, you have everything you need to fulfill this new adventure, thrive in it, and take your wellness further. Who knows, maybe it will turn your life in a whole new and improved direction.

Commit today. Sign up. Train or research or learn whatever you need to. Whether your doing a new purge of your pantry, or tackling new and unique exercise challenges, it's time to get to it. And tell a bunch of people - that creates accountability. If you don't spread the word, you leave a back door to bail out. But once you have shared your adventurous plans with a dozen or so people, you will have created enough social pressure to help you see it through.

Good luck, and feel free to reach out to share your latest adventure

By the Way

While pursuing big adventures, you also have smaller ones. I was out on a great run this morning on a rail trail near my home. The trail will eventually connect our town of Lititz, PA with the neighboring town of Ephrata. I learned this morning that a whole next leg of the trail is now cleared and graded in! While not finished, I enjoyed a mini adventure today of running on this new stretch of trail for the first time.

Kombucha to the Rescue

5.04

A healthy gut goes hand-in-hand with a healthy body and wellness lifestyle, and one of the healthiest forms of food we can consume are fermented / cultured ones. I have eaten yogurt on and off my whole life, and like many Pennsylvanians, enjoy pork and sauerkraut at New Year's day every year. These common menu items reflect the benefits found in numerous fermented foods.

A fermented all-star, which is gaining significant attention in recent years, is kombucha. This fermented tea develops a light carbonation and a slight acidic bite, along with a sophisticated flavor profile. And the benefits to our health are numerous.

Kombucha (pronounced  kawm-boo-chah) is an ancient beverage, known for its significant health benefits, and enjoyed in eastern Asia for over 2000 years. It is commonly made from black or green tea, a bit of plain sugar, and an active starter culture, referred to as a SCOBY (symbiotic colony of bacteria and yeast).

It is this colony of (healthy) bacteria and yeast which give kombucha its health-power. There are numerous gut-friendly probiotics in kombucha, as well as healthful levels of acetic and lactic acid. Kombucha has proven helpful with boosting immunity, improving gut health, being high in antioxidants and B vitamins, and supporting heart health.

Check out this great overview of kombucha from a Lititz, PA-based brewer, Renewal Kombucha:
Renewal Kombucha FAQ
And for some further reading, see this article from Dr. Josh Axe on the many benefits of kombucha:
Dr. Axe - Reasons to drink Kombucha

By the Way

There are plenty of bottled kombucha options at many grocery stores. Look for unpasteurized varieties, as pasteurizing would defeat the the beneficial bacteria culture.

Store-bought kombucha can be pricey ($3-$4 a bottle) so you could consider brewing your own at home. It's kind of like hard cider, and very simple to make if you are patient and careful with your ingredients.