Awe & Wonder

6.13

"Some of the most promising innovations in healthcare seem to be things we've recently discarded. Maybe we need food that wasn't developed in a lab. Maybe we need to talk face to face. Maybe we need some time outside."

That's a quote from the May issue of Outside magazine in a feature article on 'Nature Rx' stating, "a grassroots movement of physicians are prescribing time outdoors as the best possible cure for a growing list of ailments."

I've been a subscriber to Outside magazine on and off for almost 30 years, and it continues as a tremendous resource for living bravely, and making nature and simple nutrition part of our wellness journey. The benefits are real, and now, thankfully, there are numerous bodies of research developing around the reality of wellness through natural living and whole foods.

Growing up in the 70's, it was normal for my brother and me to spend a lot of time outside. Riding bikes, climbing trees, searching for crayfish in the local creek, adventuring in the nearby cornfields - it was all fair game. There are memories that still come flooding back at the simple suggestion of a smell or sound or a humid afternoon...

One aspect of nature's healing power is the reality of awe, and how it inspires our spirit and lends to our wellness. The Nature Rx article offered this on awe: "...the kind of amazement we experience during outdoor activities has a singular ability to predict lower stress and higher levels of well-being and life satisfaction." That's a great prescription for health, if you ask me.

The sense of awe and wonder is a main draw for me in my running habit, my training workouts, and Spartan racing. I don't wear earbuds or sunglasses (or even a hat) because I want the full experience of the glare of the sun in my eyes... I want to hear the woodpeckers and blue jays in the woods... every time I'm out, I want to be humbled by what God has placed in this world for us to enjoy.

There is a simple prescription from the Outside article that we can all benefit from: scrap your gym membership. Whatever we might possibly do at the gym, simply do outside. Yes, we may hike in the rain and run in the snow, or bake in the heat and humidity of a hot summer day. But if we prepare for those conditions and go play outside, our wellness will move ahead much more successfully.

By the Way

In order to be awesome, I think we must experience awe. One encouragement we've always given to our kids is, "Go Be Awesome". Being awesome looks different for each and every person, and certainly depends on our circumstances and giftedness, but I believe we all have the chance to be awesome every day. So go find a sunrise or a mountain peak or a soaring eagle or rushing river to inspire some awe in you today... then go be awesome.

Discipline Equals Freedom

6.1

2019 is here! Woo Hoo! Maybe you have a lot you're looking forward to, or maybe 2019 seems like it will flow just like 2018. Either way, some focus will help us make the most of the coming months.

I recently came across a perspective that is wise counsel, and worth following: Discipline equals freedom. This insight, with a book by the same title, is from Jocko Willink, former Navy SEAL commander and trainer. Jocko is a leadership expert, and served our nation diligently for years through the SEALs. Leadership concepts that Jocko repeats are worth listening to...

Discipline is not fun; that's why it's called discipline. Think about the individual who has achieved financial freedom. They first needed to apply some form of financial discipline. You don't stumble into financial freedom, even if you inherit resource or come "from money". How ever you arrive at financial freedom, it is some form of discipline that gets you there.

Or consider the business person who wants to be their own boss. Being successful as a business owner is not easy, and it definitely takes discipline. A dedicated season of learning and applying business leadership concepts would certainly pay off with some form of professional freedom. It is discipline which gets you there.

How about our wellness journey? No doubt, wellness discipline equals wellness freedom. If you've read Power Pantry for any amount of time, you know that our lifestyle choices have the most significant impact on our health and wellness. Simple disciplines in our choices equal freedom in our health.

So where can we exercise some discipline in our wellness journey in 2019? Did we leave some things undone in 2018? Then start there. That daily or weekly schedule of taking a walk, or getting to the gym for a swim, or actually training for that first 5k. If our lack of discipline kept us stuck last year, that's okay; it's a new year and new chance to live into some disciplines that will get us the results we want.

If you haven't already, go ahead and start the list of 2019 disciplines that will lead you to the freedom you are seeking.

By the Way

Little disciplines add up. Jocko Willink knows this, as does Navy Admiral William H McRaven. Admiral McRaven has an oft-repeated quote supporting the high value of small, daily accomplishments:
"If you want to change the world, start off by making your bed."

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.

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.

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.

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.

Someone You Haven't Met

4.33

When we launch into something new, we should expect some things to change. And hopefully we would yield positive change.

About 7 years ago, I took a meaningful leap into a wellness program, and at the time I tried a Mediterranean diet. For the first time, I decided to consistently invest in my health and wellness by learning all I could about the best simple, natural, sustainable wellness changes I could make.

I'm realizing how much has changed in 7 years. Not just the weight that I've lost, or the physical strength and endurance I've developed, but also my attitude toward food, physical activity and wellness.

If my 2010 self could greet and talk with me now, 2010-Steve would be meeting someone he hadn't met before. Not that I have changed beliefs or convictions in a wholesale way, but I like to think I have improved. I now have objective wellness measurements which continue to improve like skin health, my weight, my overall attitude, not to mention exercise endurance, percent body fat and functional muscle strength.

While I didn't have a specific vision for 2017-Steve, I am certainly thankful for how far I have come. I find myself at a good place, and look forward to continued growth, learning and changes, and the improved health that goes with it.

How about you? Who are you becoming? What convictions are you living out in your wellness? Do you have goals for better sleep, more meditation and prayer, eating real food and eliminating faux foods? How about exercising three times a week, expanding functional movement and strength, and observing how foods affect daily health?

Start today. Take a stand for your future-you. In just a few years, you may grow into someone your 2017-self hasn't met yet.

By the Way

It is the end of 2017, and it is the right time to set goals for 2018. What are you stretching to do next year? What great things will you pursue in family relationships, and community interaction, besides the great things you can strive for in your wellness?

Improvise

4.22

A couple weeks ago, I ripped an eyelet out of my good running shoes. Totally unexpected and it's worse than breaking a lace. Thankfully, we have have a local shoe repair shop which does a good job salvaging life out of shoes and sneakers which are damaged.

One problem though, was that it would take a week to get the running shoe back. And this was right in the middle of my training for the upcoming half marathon. I couldn't miss a week of training... what to do?

I have an almost worn out pair of running shoes which were still around the garage, and I use them for projects and errands. These shoes are well past their prime, and mileage limit, but that's what I had to work with, so I dug them out and laced up.

I put about 25 miles or so those old shoes this past weeks, and it went just fine. 

One thing I've learned is to take life as it comes. Whatever shows up today is in God's control... it's not a surprise to Him, and really shouldn't surprise us. And there is likely a simple, doable solution in front of us if we'll just take a look around.

What are you facing in your wellness journey that isn't as you expected? Maybe you need to improvise a solution from the resources at hand. Have a look around. Be creative. Think differently and see with new eyes. Be willing to say yes to something that may not be the best solution, but is a workable solution.

By the Way

If you have a regular running habit, you should own at least two, maybe three, pairs of viable running shoes (I owe myself another good pair.)

Check out this forum post from Runner's World about how many pairs of shoes are the right number:
Runner's World article on pairs of running shoes

Ha, ha, ha.... Happiness!

4.9

A few weeks ago I learned of a fundamental perspective on the richness of life. Have you heard of the 'U Curve of Happiness'? I was a bit taken back, but overall not surprised, with this simple bit of wisdom about what many in Western cultures experience.

The U Curve describes how individuals see contentment and overall happiness at different stages of life. From the teen years through the mid-to-late 40's things are, unfortunately, on a downhill slide, bottoming out by about 50 years old. What looked like great promises of youth turn out to be dashed hopes of middle age.

But not to worry. If we hang in there for just another decade or so, we'll find ourselves regaining and even surpassing the joy and contentment of our younger years, albeit now with more wisdom and understanding of how to enjoy it.

This research began in the late 90's and early 2000's, and has grown into and extensive body of knowledge worldwide. And what is interesting is how similar the life-experiences are across numerous cultures and countries. While the exact bottom of the happiness curve, and exact contentment levels over the decades, may differ, the shape of the curve from teen years through 70 years + is the same.

Check out this article from The Economist about The U-bend of Life. It gives a good overview of the concept, and even digs into some specifics of the research. What is clear is that in developed Western cultures, there is great hope for happiness in latter years.

So if you're on the early end of the spectrum (in your 20's or 30's) hang in there... it gets better...eventually. And if you're like me (late 40's) hang in there as well, because you're on the doorstep of the happiest years of your life!

By the Way

This happiness research isn't only relevant for us humans, but also for our primate cousins (apes, and chimpanzees, etc.). They exhibit the same youthful contentment, followed by a sharp decline of 'happiness' into midlife, and then a strong and steady increase of happiness through old age.

Get Back Up

4.4

Have you taken some worthwhile steps on your wellness journey this year? Or maybe you set out with great intentions and hit an early road block. Life happens, no matter what terrific plans we have, and if life has derailed your forward momentum, get back up.


The greatest gift we can give ourselves when it comes to our wellness, and the health of those around us, is perseverance. When we commit to never giving up, no matter what might befall us, then the battle is half won. The rest of our success is gained by finding our momentum and moving on.

In my 6+ year wellness journey I've had all sorts of things set me back. Things not being as I thought they were, or as I thought they should be; my own lack of self-control or motivation; injuries; new wellness information which opened totally different possibilities... Any of these things could significantly help or hurt my journey - my commitment is to take everything as it comes, and I assume that I have what it takes to thrive despite the circumstances.

If you have a wellness goal in front of you, there is no doubt you will encounter challenges in pursuit of it. Count on obstacles, and commit that growing beyond the obstacles makes you stronger and adds a depth and richness to the journey that you wouldn't have had without it. Real life is not linear, even though our plans often are.

So when you get that sprain, or succumb to the temptation of foods not worthy of your power pantry, or your workout buddy abandons you, buck up and press on. And get up again and again and again. Each step, whether forward or backward, is part of the richness of your story, and valuable for your journey.

By the Way

Some of our issues can be between our own ears. We don't give ourselves enough credit for how far we've actually come, and when we're tripped up by something, we bail. Give yourself a pep talk, and another, and another - do it seven times. They say that 80% of sales are made after the 5th contact; so sell yourself on your great plans at least that many times. There is magic and blessing in that kind of grit and tenacity. Don't stay down...don't give up. You have what it takes.

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.

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)

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.

Go a Little Faster

3.13

Twenty years ago I worked with a guy named Dave who had a great work ethic and a wry sense of humor. Whenever he would catch someone being half-hearted in their work, Dave would say, "My dad always said, 'If you work a little faster, you'll get done a little sooner...' " 

Even though Dave would sometimes push too hard, or for the wrong reasons, that quote always stuck with me, and I remember Dave's smirk as he would say it...

So yesterday, when I ran my first half-marathon of the season, that quote kept coming back to me. I trained hard this spring, and really stepped everything up: running hills, working my time down, staying consistent in my mileage. I really felt I could do better than last year, and at least beat my previous time.

Then the unexpected happened at the race (the Garden Spot Village Marathon (and Half-Marathon) www.gardenspotvillagemarathon.org). What could have been a beautiful spring day with breezy temps in the 50's turned out to be 34 degrees and heavy snow. No kidding.

Check out the news article from yesterday's Lancaster paper. There are a bunch of great pictures you can scroll through as well.

But I was undaunted by the weather. My gut told me I could still PR (that is, set a personal record) in spite of heavy snow, slushy roads and wintry cold. I was determined to run a little faster, and get done a little sooner.

I think there is a great lesson in that edge of determination, however slight or easy to dismiss. Digging into the task at hand and pushing to get done a little sooner can make a huge difference in the end. Do you have a worthy goal in front of you that you could push into a bit more? Cutting out the diet sodas and sticking to seltzer, eventually? Losing those 15 pounds, someday? Getting your 10,000 steps a day, when you get to it?

Make a commitment today to go a little faster. Prepare. Be smart about it. Be determined to do better than you have in the past, no matter what the circumstances. Then see what happens. There's a good chance you'll get to your goal a little sooner.

By the Way

I sort of crushed it yesterday. I surprisingly cut over 6 minutes off of my half-marathon time from last year on the same course. Last year was 55 degrees and windy, which to me was no match for 34, slushy and snowing hard. I'm appropriately sore and blistered, but feel like I really pushed through the hills well, which is what I trained for. I ended with a 2:14:03, which for a middle-aged, casual runner like me isn't so bad.

Simple Wellness - Health Hurdle

3.9
Cortisol is a Killer
Ninth post in a Simple Wellness series

When we launch into a wellness lifestyle, we automatically think about eating right and exercising a lot. And those are two vital components to finding health. But the biggest hurdles we can face may be less tangible, harder to 'clean up' elements like stress generators.

A variety of research over many decades confirms that the consistent, unabated presence of stress literally takes years off of life. Unloving, broken relationships, un-resolvable work-related demands, ongoing tension from misplaced expectations... all these stress-generators give us a steady flow of life-shortening cortisol.

The solution? Seeking forgiveness, answering agitation with love, healing and righting of wrongs, adjusting expectations to the reality in front of us, pursuit of worthwhile work based on authenticity, and application of our true ability and giftedness...Whew, that's a tall order.

When we can grow into the genuineness that the above solutions represent, life improves, stress abates, and we detox our minds and bodies at a totally new level by reducing the cortisol present in our daily routines.

Combining the reduction of stress and damaging hormones with nutrient-dense foods, regular vigorous exercise, relaxation through ample sleep and intentional breathing... now we're approaching healthful wellness lifestyle!

All of this may sound daunting. The key is to start where we are. Recognize the stress-creators in life which likely do more than just keep us awake at night - they may be tearing us apart and ultimately killing us. But start we must. Healing and forgiveness become the substance of this effort in our wellness lifestyle, and soon enough we will successfully conquer these hurdles.

By the Way

What we're really after is replacement of cortisol with dopamine and endorphins. These feel-good neurotransmitters and neuropeptides are responsible for keeping our attitude up, our minds happy, and our dispositions engaged. Where do they come from? All the wellness activities that make up a Power Pantry lifestyle: healthy food, intentional stretching and physical activity, good breathing, worthwhile work and uplifting relationships. The great news is that we'll add years to our lives as we grow into a life aligned with these no-stress choices.

Beat Holiday Stress!

2.86
What would holidays be without added stress? While the coming days and recent weeks should be a time rich with healthy relationships, joy, and gratitude, we may find ourselves overcome by frustration from unmet expectations and poor planning. Add to that the rich, sugary foods typical of this time of year, and we have a recipe for emotional upheaval.

Where do we begin to reduce and then eliminate the stress building blocks? We start with our diet, of course. We are what we eat. When we eat junk, we turn our bodies into junk; when we eat healthful, nutritious foods, our bodies reward us with health and well-being. And that definitely equates to less stress and gives us the opportunity for some of that joy and gratitude.

The greatest stress-producing foods are things like:

• Caffeinated drinks (tea, coffee, energy drinks, numerous soft drinks)
• Sugar
• Gluten (studies have shown that gluten (from wheat, barley, rye, etc.) negatively impacts mood by blocking production of serotonin.)
• Processed and refined foods (like white rice, fast food, pastas; anything with artificial colors, flavors and preservatives, flavor enhancers (like MSG), trans fats and other synthetic ingredients)
• Alcohol
• High-fat foods

Some great stress-avoiders in the food category are ones like these (which I found in a great article on Dr. Joseph Mercola's website):
Green leafy vegetables
Turkey
Fermented foods
Wild-caught salmon
Blueberries
Pistachios
Dark Chocolate (yes, chocolate!)
Vitamin D from a great dose of sunshine (not a food, but vitamin D helps with serotonin production)
Seeds (for magnesium)
Avocado

Other beneficial foods: Oats, Green tea, Walnuts, Cashews, Chamomile tea, and Blueberries

All of these foods sound like great additions to a power pantry. Just in time for the holidays, you could stock up on these stress-fighters and look up some new recipes to try. And maybe this is the perfect time to overcome the typical stress and burn-out by trying healthful foods our bodies will love.

By the Way

If you're visiting others for the holiday and concerned there will only be unhealthy food, snack and dessert choices, then consider taking a healthful dish to share with everyone (like hummus or guacamole instead of french onion dip or ranch dressing to go with the veggie tray and chips).

Also, need a sure-fire way to bring the stress level way down? Work on deep, calming, peaceful breathing. Concentrate on the peace you are seeking this holiday and focus your attention on slow, steady, rhythmic inhaling and exhaling. You'll feel better in no time!

Wealthy Beyond Money

2.75
While we're on our journey, we can easily overlook how far we've come. A power pantry lifestyle brings great value, and when we're plugging along, we grow, sometimes by leaps and bounds, and sometimes slowly, but we're growing.

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

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

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

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

By the Way

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

Never Give Up!

2.59
When we have some great purpose we feel called to, we end up investing a lot of our life in it, besides time, attention and maybe a lot of money. And when things get challenging or downright unbearable, we need need to review in our minds, "why am I doing this?" If it's tough to think of a ready response, maybe our endeavor wasn't so purposeful to begin with.

We all need a pick-me-up when we face those kinds of situations. We may need a reminder which takes us back to our baseline and reaffirms our conviction to press on. I have numerous mental cues like that, and one that stands out is a scene from a movie from several years ago, "Facing the Giants".

Facing the Giants - on YouTube

In the scene, Brock, a key student leader, doesn't acknowledge the influential role he has with his teammates, and it quickly becomes apparent that the Coach knows how to bring out Brock's best. Once Brock commits to the team's success, and is all in, he helps bring out the best effort of the whole team.

Often, the key to success is found in not giving up. Finding your groove and building momentum is fundamental to results, and then all we need to do is persevere. Living a power pantry lifestyle is like that. It can take a great amount of conviction and effort to improve what and how we eat, to be intentional about increasing physical activity and finding and thriving in community with others.

Be intentional this week. Drive for results in your wellness choices. Set your mind on your destination and take a step. And another. Most of all, don't quit.

By the Way

Winston Churchill has a famous quote which captures fundamental perseverance:

"Never give in, never give in, never, never, never, never—in nothing, great or small, large or petty—never give in except to convictions of honor and good sense."

That's Just Funny

2.45
I love having teens and a tween (and a pre-schooler) for kids. They are digital natives and come across some great content online that I would never have found on my own. Part of a wellness lifestyle includes the ability to laugh, find joy in the moment, and make happiness a regular part of life. And our daughter found a great resource recently, so I'm shooting it out to the Power Pantry community.

Any chance you've heard of Studio C? They are a comedy troupe which posts comedy shorts on YouTube, and has a great following (because they're funny.) Laughter is good medicine (check out my post on this from last year)... we know it in our gut and science continues to tell us so. By that guidance, a few Studio C videos a day are just what the doctor ordered.

Do you find yourself taking life too seriously? I often forget that a long time ago I gave up control as general manager of the universe... everyday worries, strife and frustrations are just not worth getting bent out of shape over. And a dose of comedic reality can help as a reset. What's better is to live with purpose, find worthwhile work to keep us occupied, maintain a selfless perspective (that is, live to serve, not to be served), and get going - time's a wastin'!

Check out some of Studio C on YouTube. You can subscribe to their channel, and you'll find a ton of content. Their Wikipedia article has a whole episode run-down of all seasons so far - check them out here: Studio C article.

So have a few laughs (or a lot of them) with the crowd from Studio C. Better yet, gather the family around and watch some of the videos together. They are all family-friendly (nothing beyond some PG-level themes) and do a great job of poking fun at typical American life. Enjoy!

By the Way

While all their content isn't hilarious, Studio C has some real winners. Their most famous one is a soccer shootout parody that's been viewed over 28 million times... because it's funny. Check it out here.

A Bit Irresponsible and Stupid

2.35
Sunday nights are awesome at our house. We have a evening of family time to simply enjoy each others' company and be a bit irresponsible. Don't get me wrong, the other six-and-a-half plus days of the week we're quite responsible... we keep our commitments and schedules and do our best to meet all expectations. But Sunday nights are different.

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

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

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

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

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

By the Way

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