6.27
It's the first day of winter, Christmas is 3 days away, and the year is over next week. Hard to know where another year has gone. How was 2019 for you? Challenging? Rewarding? Predictable?
I welcomed winter with a 12 mile run this morning, and I can definitely say that 2019 has been challenging, rewarding, and appropriately unexpected. I completed my second Spartan Trifecta, including my first 50k, Spartan Ultra. Whew... What a year.
I am deeply thankful for the journey I'm on. Every day I try to take time to reflect on all the ways our family has been blessed, and I try to keep that gratitude present as the days and weeks fly by. And at some point it is important to celebrate all that we've prospered through.
I'm almost 10 years into my wellness journey, and there is no way I could have anticipated how far a wellness lifestyle would bring me. My Garmin tells me that I ran over 670 miles this year, and that in 2019 I set a PR in all 5 running distances that Garmin tracks (5k through marathon and furthest distance.)
I feel younger and healthier than I can remember for literally decades. What a blessed journey. So, this week we'll celebrate Christmas, and the miracle of God coming to earth to live among us. And it will be a great time of feasting ( and fitness) and family. A great celebration to close out 2019.
How about you? I'm certain you have grown and thrived and overcome in numerous ways... Make note of all of them. Celebrate the achievements, and the times when you simply held steady -- When you reached a new high, and when you held your ground. 2020 is right around the corner, and there will be a whole new year to journey and grow through.
By the Way
Remember that with all the parties and rich, sugary foods, you can be the one to take along the healthy snacks, entrees or desserts. Comfort foods are fun, but can easily be balanced with tasty, healthful choices. Your body, and your wellness journey, will be glad you did.
Showing posts with label down time. Show all posts
Showing posts with label down time. Show all posts
Sunday, December 22, 2019
Sunday, November 25, 2018
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.
Sunday, May 1, 2016
A Good Nights' Sleep
3.14
For years I've set modest goals in a number of areas in life, and one of those involves sleep. I'm sort of a night-owl and early-bird combined, so I stay up kind of late and get up kind of early, consistently. I've learned that 6 hours a night isn't enough shut-eye for me, and 7 hours in bed finds me staring at the ceiling. The result is that about 6 1/2 hours a night has been my goal.
Problem is, I rarely achieve it. Regardless of setting and genuinely pursuing the goal of 6 1/2 hours of sleep a night, I would regularly stay up too late, knowing I had to get up at 5am or so. And about 3pm the next day I would crater.
So, when I recently got a new Fitbit device which tracks sleep, I thought this is my chance to take my humble sleep goal more seriously. Long story short is that it's working! I think it's kind of goofy that I couldn't control my late-night behavior enough to get a good nights' sleep before the tracker, but since I have a goal set with little reminders and dashboard popups, I'm getting more sleep.
Now, instead putting a documentary on Netflix (which I fall asleep in the middle of anyway) or grinding through my gmail account to keep things cleaned up, I just go to bed. By 10pm, the kids are mostly in bed (our oldest teens have a tendency to do homework late into the night), I'm not into Facebook, so that's not keeping me up, and anything else can wait.
The result? I log about 6 hours and 20 minutes to 6 hours and 40 minutes of sleep a night, I wake more rested, and I do significantly better the next afternoon - no thick, sleepy feeling after lunch or in the middle of afternoon meetings. I'm also certain I'm thinking more clearly and more creatively with a better nights' sleep. Go figure.
We all know the value of a good nights' sleep. All we have to do is do it. If you tend to short your nightly slumber, maybe it's time to be more proactive about it so your wellness can benefit too.
Studies consistently show that young adults through the elderly need about 7-9 hours of sleep a night. Of course, individual needs vary, but to function ideally day after day, that's the right amount. Check out this great article and video from the National Sleep Foundation on their recommendations for a good nights' sleep at any age.
For years I've set modest goals in a number of areas in life, and one of those involves sleep. I'm sort of a night-owl and early-bird combined, so I stay up kind of late and get up kind of early, consistently. I've learned that 6 hours a night isn't enough shut-eye for me, and 7 hours in bed finds me staring at the ceiling. The result is that about 6 1/2 hours a night has been my goal.
Problem is, I rarely achieve it. Regardless of setting and genuinely pursuing the goal of 6 1/2 hours of sleep a night, I would regularly stay up too late, knowing I had to get up at 5am or so. And about 3pm the next day I would crater.
So, when I recently got a new Fitbit device which tracks sleep, I thought this is my chance to take my humble sleep goal more seriously. Long story short is that it's working! I think it's kind of goofy that I couldn't control my late-night behavior enough to get a good nights' sleep before the tracker, but since I have a goal set with little reminders and dashboard popups, I'm getting more sleep.
Now, instead putting a documentary on Netflix (which I fall asleep in the middle of anyway) or grinding through my gmail account to keep things cleaned up, I just go to bed. By 10pm, the kids are mostly in bed (our oldest teens have a tendency to do homework late into the night), I'm not into Facebook, so that's not keeping me up, and anything else can wait.
The result? I log about 6 hours and 20 minutes to 6 hours and 40 minutes of sleep a night, I wake more rested, and I do significantly better the next afternoon - no thick, sleepy feeling after lunch or in the middle of afternoon meetings. I'm also certain I'm thinking more clearly and more creatively with a better nights' sleep. Go figure.
We all know the value of a good nights' sleep. All we have to do is do it. If you tend to short your nightly slumber, maybe it's time to be more proactive about it so your wellness can benefit too.
By the Way
Studies consistently show that young adults through the elderly need about 7-9 hours of sleep a night. Of course, individual needs vary, but to function ideally day after day, that's the right amount. Check out this great article and video from the National Sleep Foundation on their recommendations for a good nights' sleep at any age.
Sunday, December 20, 2015
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:
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.
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!
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!
Sunday, December 6, 2015
A Great Reflection
2.84
As the year draws to a close, it's a great time to look back on where we've come from, and to think ahead to where we're going. New Year's resolutions aside, a little self-searching goes a long way in considering our todays and tomorrows.
I've shared before in Power Pantry that I often consider life 'in the middle of a decade'. Where was I five years ago? Hmmm... 2010... our oldest son was 12 and Jen and I had been married 15 years, and that was the year we had our fourth child. I was travelling a lot for work, and even in the midst of the recession we were very blessed. I weighed about 35 pounds more than I do now, and I hadn't yet read "Eat to Live" (from Dr. Joel Fuhrman). Life was a lot different just five years ago.
Since then we've recognized the value of whole foods and nutritional density, and the detriments of wheat gluten, dairy and numerous other common foods in the American diet. I started running in 2011 sometime, with a very slow and painful introduction.
In five years we've seen two of our kids grow into awesome, trustworthy young adults, another enter middle school, and our youngest start kindergarden. Jen has been 'cured' of her arthritis from simple nutritional improvements, and I've trimmed down to a scrappy 158 pounds and have a maturing running habit and wellness lifestyle... cool.
What about five years from now? I doubt I'll run a full marathon, but I do intend to try some of the Spartan Races, and maybe even their Trifecta (three progressively harder races completed in one year.) We have some cool trips planned as a family (before our older kids fly the coop) and I'm sure there will be some great nutritional additions and unhealthy subtractions from our wellness lifestyle. (Somewhere in there we're supposed to get a local Whole Foods Market...that will be very cool.)
How about you? Sitting here in 2015 and reflecting on where you've come from and where you may be going, what do you come up with? A step in the right direction can change everything, and set a positive course for years and decades to come. As the long winter nights and holiday breaks afford some extra time (hey, no grass to cut!! At least in our northern latitudes...) find quiet time for reflecting, and a little goal setting.
Our family likes to do jigsaw puzzles every so often. We got out the puzzle table and a fall-themed puzzle at Thanksgiving, which we're completing bit by bit. One of the great leadership reminders I get from doing puzzles is to keep the box handy. The lid of the puzzle box is the most important part - that's where the vision comes from. If we didn't have the picture of the finished puzzle, we'd have no vision to understand the value of our efforts. While reflecting from the middle of a decade, keep that in mind that there is a bigger vision at stake for all of us. What does your future look like?
As the year draws to a close, it's a great time to look back on where we've come from, and to think ahead to where we're going. New Year's resolutions aside, a little self-searching goes a long way in considering our todays and tomorrows.
I've shared before in Power Pantry that I often consider life 'in the middle of a decade'. Where was I five years ago? Hmmm... 2010... our oldest son was 12 and Jen and I had been married 15 years, and that was the year we had our fourth child. I was travelling a lot for work, and even in the midst of the recession we were very blessed. I weighed about 35 pounds more than I do now, and I hadn't yet read "Eat to Live" (from Dr. Joel Fuhrman). Life was a lot different just five years ago.
Since then we've recognized the value of whole foods and nutritional density, and the detriments of wheat gluten, dairy and numerous other common foods in the American diet. I started running in 2011 sometime, with a very slow and painful introduction.
In five years we've seen two of our kids grow into awesome, trustworthy young adults, another enter middle school, and our youngest start kindergarden. Jen has been 'cured' of her arthritis from simple nutritional improvements, and I've trimmed down to a scrappy 158 pounds and have a maturing running habit and wellness lifestyle... cool.
What about five years from now? I doubt I'll run a full marathon, but I do intend to try some of the Spartan Races, and maybe even their Trifecta (three progressively harder races completed in one year.) We have some cool trips planned as a family (before our older kids fly the coop) and I'm sure there will be some great nutritional additions and unhealthy subtractions from our wellness lifestyle. (Somewhere in there we're supposed to get a local Whole Foods Market...that will be very cool.)
How about you? Sitting here in 2015 and reflecting on where you've come from and where you may be going, what do you come up with? A step in the right direction can change everything, and set a positive course for years and decades to come. As the long winter nights and holiday breaks afford some extra time (hey, no grass to cut!! At least in our northern latitudes...) find quiet time for reflecting, and a little goal setting.
By the Way
Our family likes to do jigsaw puzzles every so often. We got out the puzzle table and a fall-themed puzzle at Thanksgiving, which we're completing bit by bit. One of the great leadership reminders I get from doing puzzles is to keep the box handy. The lid of the puzzle box is the most important part - that's where the vision comes from. If we didn't have the picture of the finished puzzle, we'd have no vision to understand the value of our efforts. While reflecting from the middle of a decade, keep that in mind that there is a bigger vision at stake for all of us. What does your future look like?
Wednesday, July 29, 2015
Epic 40-Something Fail
2.54
Did you ever find yourself in the middle of something and realize it's not at all going as planned? I had that happen a couple of nights ago, and not only didn't it go as planned, it turned into an epic fail on my part.
The setting: playing capture the flag with my wife and four kids, in the dark (with flashlights). The grass was getting wet and slippery from dew. Teams had been picked, flags were set, and we were underway. About 10 minutes into the action, I made a bold run through the opposing territory, being chased by my wife. (Capture the flag is kind of like tag, with a jail and home base, and you need to find and capture the opponents flag and make it back to your side without being tug...)
What happened next was a blur of poor, 40-something, physical coordination. Running full-tilt and trying to avoid the front boundary of our field-of-play (which is defined by concrete curb along our street) I found my shoes slipping in the wet grass, becoming a tangle of feet and legs in "I'm-too-old-for-this-and-it-won't-end-well" fashion. I went headlong over the curb and out into the street (which is paved with a very fine, gravely oil-and-chip surface.)
After what my wife described as at least two or three rolls and somersaults I found myself on my back groaning, with sharp pains shooting through my hands and a few other places. The kids came running, and all gathered to see if they had gotten dad killed. The damage assessment yielded two gouged palms, and one knee, elbow and shoulder missing a good bit of skin.
They collected my flashlight and me and all helped me hobble into the house for a home-nursing patch job...the game was obviously over.
I was in a lot of pain, but kept chuckling at the scenario and my inept wipeout - lots of apologies were offered (from me for wrecking the game, and from the kids for almost getting me killed). A couple of days later I'm very much on the mend, and so glad we invest in family time the way we do. While it didn't go as planned, we have a great memory of the wild game of capture the flag that we shared.
A power pantry wellness lifestyle is like that -- taking on life's opportunities with some drive and passion, alongside people you really care about, and seeing where things go. It may not go as planned, and you may even end up with scars along the way, but you'll have rich experiences and great memories to show for it. Go find some experiences you can dig into with gusto this week, and see where you end up. For us, the kids say that next time we'll play in the daylight...
I like a quote we keep on our kitchen cabinet... it frames exactly what our experience this week yielded:
"Go at life with abandon; give it all you've got. And life will give all it has to you."
Norman Vincent Peale
Did you ever find yourself in the middle of something and realize it's not at all going as planned? I had that happen a couple of nights ago, and not only didn't it go as planned, it turned into an epic fail on my part.
The setting: playing capture the flag with my wife and four kids, in the dark (with flashlights). The grass was getting wet and slippery from dew. Teams had been picked, flags were set, and we were underway. About 10 minutes into the action, I made a bold run through the opposing territory, being chased by my wife. (Capture the flag is kind of like tag, with a jail and home base, and you need to find and capture the opponents flag and make it back to your side without being tug...)
What happened next was a blur of poor, 40-something, physical coordination. Running full-tilt and trying to avoid the front boundary of our field-of-play (which is defined by concrete curb along our street) I found my shoes slipping in the wet grass, becoming a tangle of feet and legs in "I'm-too-old-for-this-and-it-won't-end-well" fashion. I went headlong over the curb and out into the street (which is paved with a very fine, gravely oil-and-chip surface.)
After what my wife described as at least two or three rolls and somersaults I found myself on my back groaning, with sharp pains shooting through my hands and a few other places. The kids came running, and all gathered to see if they had gotten dad killed. The damage assessment yielded two gouged palms, and one knee, elbow and shoulder missing a good bit of skin.
They collected my flashlight and me and all helped me hobble into the house for a home-nursing patch job...the game was obviously over.
I was in a lot of pain, but kept chuckling at the scenario and my inept wipeout - lots of apologies were offered (from me for wrecking the game, and from the kids for almost getting me killed). A couple of days later I'm very much on the mend, and so glad we invest in family time the way we do. While it didn't go as planned, we have a great memory of the wild game of capture the flag that we shared.
A power pantry wellness lifestyle is like that -- taking on life's opportunities with some drive and passion, alongside people you really care about, and seeing where things go. It may not go as planned, and you may even end up with scars along the way, but you'll have rich experiences and great memories to show for it. Go find some experiences you can dig into with gusto this week, and see where you end up. For us, the kids say that next time we'll play in the daylight...
By the Way
"Go at life with abandon; give it all you've got. And life will give all it has to you."
Norman Vincent Peale
Sunday, July 19, 2015
Vacation Time!
2.51
A power pantry wellness lifestyle has a lot of activity, a lot of meaningful relationships, time to laugh and unwind, and it also has a lot of great food. Since were at the peak of summer, and it is vacation time, I thought I'd throw out an encouragement about vacation... it's that part of the lifestyle where we're supposed to unwind...
To get us thinking in the right direction, it would be good to check in with Robby Novak, The Kid President. I've enjoy his YouTube video posts over the years, calling us up to engage life fully, and to be awesome. His latest one is just as good.
Check out his recent video on the goal of vacation, and what kids really want from getting away.
What Kids Really Want from Vacation
So make some time to laugh and unwind, and maybe even dig into some tremendous, nutritious, summertime recipes, while enjoying a vacation with family.
Check out my post from last year on Robby's first big hit video... it's always worth watching again:
Remember to Be Awesome
A power pantry wellness lifestyle has a lot of activity, a lot of meaningful relationships, time to laugh and unwind, and it also has a lot of great food. Since were at the peak of summer, and it is vacation time, I thought I'd throw out an encouragement about vacation... it's that part of the lifestyle where we're supposed to unwind...
To get us thinking in the right direction, it would be good to check in with Robby Novak, The Kid President. I've enjoy his YouTube video posts over the years, calling us up to engage life fully, and to be awesome. His latest one is just as good.
Check out his recent video on the goal of vacation, and what kids really want from getting away.
What Kids Really Want from Vacation
So make some time to laugh and unwind, and maybe even dig into some tremendous, nutritious, summertime recipes, while enjoying a vacation with family.
By the Way
Check out my post from last year on Robby's first big hit video... it's always worth watching again:
Remember to Be Awesome
Sunday, June 21, 2015
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!
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.Wednesday, May 13, 2015
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:
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.
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."
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."
Monday, November 10, 2014
A Touching Interaction
1.68
I often say that there is more to a power pantry lifestyle than whole food choices and healthy eating habits. There are also human interactions which benefit our body chemistry, temperament and stress level; we need to tune into these regularly and be sure not to overlook simple solutions. One great opportunity to invite good feelings and health into our day is simply to engage in a good long hug.
Research shows that lingering, physical, non-sexual touch has great health benefits. The main value comes from the release of oxytocin, the "love hormone", as well as dopamine and seratonin, all of which bring us feelings of elation, well-being and fulfillment. And the best news? Hugs are free.
If you look into the ideal length for a valuable hug, you'll find anything from six to 20 seconds, with 10 seconds being a great guideline. A six second full-body hug is a long time. This lingering kind of embrace (and this is a real, full-body hug, not the polite cheek-to-cheek kind where nothing else touches) establishes an emotional connection between those participating, and both will benefit.
Check out some of these resources, addressing this concept of lingering physical touch and the benefits we get from it.
Dr. Joseph Mercola: Fun Facts about Hugging
From the Huffington Post: How to Be Happier...
Here is a Prezi slide show by Molly Pyle: The Six Second Hug (with a great Soulpancake video embedded in it...)
Maybe a cuddle break would add to your power pantry wellness today. Give it a try, and I bet you'll feel better in no time at all.
Having a pet is another opportunity to gain calming and enriching physical touch. It has long been known that stroking a pet and/or having a pet around the house brings numerous health benefits. Things like lowering blood pressure, encouraging exercise, releasing more of that feel-good hormone, seratonin, even lowering the risk of heart disease all come from pet ownership. Check out more pet benefits in this slide show from WebMD...
I often say that there is more to a power pantry lifestyle than whole food choices and healthy eating habits. There are also human interactions which benefit our body chemistry, temperament and stress level; we need to tune into these regularly and be sure not to overlook simple solutions. One great opportunity to invite good feelings and health into our day is simply to engage in a good long hug.
Research shows that lingering, physical, non-sexual touch has great health benefits. The main value comes from the release of oxytocin, the "love hormone", as well as dopamine and seratonin, all of which bring us feelings of elation, well-being and fulfillment. And the best news? Hugs are free.
If you look into the ideal length for a valuable hug, you'll find anything from six to 20 seconds, with 10 seconds being a great guideline. A six second full-body hug is a long time. This lingering kind of embrace (and this is a real, full-body hug, not the polite cheek-to-cheek kind where nothing else touches) establishes an emotional connection between those participating, and both will benefit.
Check out some of these resources, addressing this concept of lingering physical touch and the benefits we get from it.
Dr. Joseph Mercola: Fun Facts about Hugging
From the Huffington Post: How to Be Happier...
Here is a Prezi slide show by Molly Pyle: The Six Second Hug (with a great Soulpancake video embedded in it...)
Maybe a cuddle break would add to your power pantry wellness today. Give it a try, and I bet you'll feel better in no time at all.
By the Way
Having a pet is another opportunity to gain calming and enriching physical touch. It has long been known that stroking a pet and/or having a pet around the house brings numerous health benefits. Things like lowering blood pressure, encouraging exercise, releasing more of that feel-good hormone, seratonin, even lowering the risk of heart disease all come from pet ownership. Check out more pet benefits in this slide show from WebMD...
Monday, September 22, 2014
Fresh Air
1.54
There is much more to a wellness lifestyle than having a power pantry. While whole food choices are fundamental to health and longevity, there are other basic wellness choices to maximize our well being. One of those basics is getting some much needed fresh air, and working on our breathing. Good oxygen supply to our brain, heart and muscles is critical to wellness, and we can improve on these with some simple tips.
Do you get cooped up in an office for much of the work day, or find yourself at home, closed up with air conditioners or heater running all day long? We weren't meant to live 24/7 in these spaces we've created, sealed off from the out-of-doors. Planning simple outside activities like a morning walk, or stargazing, is a great way to break the monotony of indoor living.
Fresh air literally clears our minds and helps us reset from the stress caused by closed-in spaces. There are some great suggestions for experiencing time outside at www.greenhour.org, and check out this article from Prevention promoting the concept here.
Something else that is highly beneficial is a cleansing, deep breath. For millennia it's been recognized as a calming, centering activity for our mind and body. I think we all know this, but because we need to be intentional about it, very few people benefit from taking deep breaths. Eastern religious traditions lean on breathing to bring calm, health and even transcending the moment. Whether or not we take it that far, deep breathing is a valuable asset to any wellness lifestyle to dissipate stress, helping us find peace and patience in the moment.
Dr. Andrew Weil is an avid proponent of deep, calming breathing; he has a review of three breathing exercises here. A great exercise is a "4-7-8" breathing technique: breath in through your nose for 4 counts, hold it for seven counts, and breath out through your mouth for eight counts. Repeat 5-10+ times. You'll get great oxygen supply to your brain and muscles, and can even get to a kind of settled euphoria.
So get out for a walk, take some time to stargaze, and throw in a few cleansing breaths whenever you think of it. You'll recognize the calming, healthful benefits right away, and the strains of the day will diminish as you invest in your wellness lifestyle.
Another great breathing exercise is breath counting, where you concentrate on the current breath you are taking, and count up from one to two to three, etc., up to ten or more. While this has merit on it's own, I like to concentrate on something other than a number.
When I starting doing breath counting a couple years ago, I remembered that there are nine 'fruits of the spirit' (the Apostle Paul wrote about these in his letter to the Galatians - in the New Testament). They are love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. So those are my centering thoughts when I do breath counting... and it's great that it ends with self-control...
There is much more to a wellness lifestyle than having a power pantry. While whole food choices are fundamental to health and longevity, there are other basic wellness choices to maximize our well being. One of those basics is getting some much needed fresh air, and working on our breathing. Good oxygen supply to our brain, heart and muscles is critical to wellness, and we can improve on these with some simple tips.
Do you get cooped up in an office for much of the work day, or find yourself at home, closed up with air conditioners or heater running all day long? We weren't meant to live 24/7 in these spaces we've created, sealed off from the out-of-doors. Planning simple outside activities like a morning walk, or stargazing, is a great way to break the monotony of indoor living.
Fresh air literally clears our minds and helps us reset from the stress caused by closed-in spaces. There are some great suggestions for experiencing time outside at www.greenhour.org, and check out this article from Prevention promoting the concept here.
Something else that is highly beneficial is a cleansing, deep breath. For millennia it's been recognized as a calming, centering activity for our mind and body. I think we all know this, but because we need to be intentional about it, very few people benefit from taking deep breaths. Eastern religious traditions lean on breathing to bring calm, health and even transcending the moment. Whether or not we take it that far, deep breathing is a valuable asset to any wellness lifestyle to dissipate stress, helping us find peace and patience in the moment.
Dr. Andrew Weil is an avid proponent of deep, calming breathing; he has a review of three breathing exercises here. A great exercise is a "4-7-8" breathing technique: breath in through your nose for 4 counts, hold it for seven counts, and breath out through your mouth for eight counts. Repeat 5-10+ times. You'll get great oxygen supply to your brain and muscles, and can even get to a kind of settled euphoria.
So get out for a walk, take some time to stargaze, and throw in a few cleansing breaths whenever you think of it. You'll recognize the calming, healthful benefits right away, and the strains of the day will diminish as you invest in your wellness lifestyle.
By the Way
Another great breathing exercise is breath counting, where you concentrate on the current breath you are taking, and count up from one to two to three, etc., up to ten or more. While this has merit on it's own, I like to concentrate on something other than a number.
When I starting doing breath counting a couple years ago, I remembered that there are nine 'fruits of the spirit' (the Apostle Paul wrote about these in his letter to the Galatians - in the New Testament). They are love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. So those are my centering thoughts when I do breath counting... and it's great that it ends with self-control...
Monday, September 1, 2014
Get Happy
1.48
It's the last holiday of summer. With Labor Day here, many bemoan the end of trips to the shore and the chance to work on their tan while reading a good book. I'm always the optimist, so I'd rather daydream about crisp fall days and the smell of fallen leaves... autumn is my favorite time of year. If you're feeling that back-to-school slump, I want to encourage you to get happy, because it does a lot more for us than we might think.
Remember that saying, "laughter is the best medicine"? Well, there's good proof that it's true. Dr. Lee S. Berk has researched hope, laughter and humor, and the healing and health benefits these have on our bodies. The results are positive and, frankly, wonderful. Dr. Berk's research began on the positive effects of physical activity, and grew from the conviction of, 'a merry heart does good, like medicine.' (If you know your Old Testament of the bible, you'll recognize that as Proverbs 17:22... good stuff.)
It's the last holiday of summer. With Labor Day here, many bemoan the end of trips to the shore and the chance to work on their tan while reading a good book. I'm always the optimist, so I'd rather daydream about crisp fall days and the smell of fallen leaves... autumn is my favorite time of year. If you're feeling that back-to-school slump, I want to encourage you to get happy, because it does a lot more for us than we might think.
There are real consequences to our sour moods and surly dispositions, no matter how temporary they are. Hormones are naturally generated by our moods, and our choice of mental state can truly color an hour, or a day, or entire weeks of our lives. On the 'bad' side we have adrenaline (epinephrine), the sympathetic 'fight-or-flight' hormone, and cortisol (the stress hormone, which suppresses the immune system). These bad stress hormones are naturally produced in our brains and adrenal glands, and then our bodies (and minds and moods) have to deal with them.
On the 'good' side are endorphins. These are the feel-good hormones produced by positive thoughts and actions, including humor and exercise (you've heard of the 'runner's high'? those are caused by endorphins). Endorphins were first identified in the 1970's; the name is from 'endogenous morphine' implying that endorphins are a self-produced morphine, that our bodies make on their own. The wonderful thing about these feel-good hormones is that laughter, humor and simple positive thoughts and reinforcements can generate them. It's that easy.
Remember that saying, "laughter is the best medicine"? Well, there's good proof that it's true. Dr. Lee S. Berk has researched hope, laughter and humor, and the healing and health benefits these have on our bodies. The results are positive and, frankly, wonderful. Dr. Berk's research began on the positive effects of physical activity, and grew from the conviction of, 'a merry heart does good, like medicine.' (If you know your Old Testament of the bible, you'll recognize that as Proverbs 17:22... good stuff.)
Dr. Berk's prescription: "Laugh until your face hurts, then call me in the morning." Seriously, his research is based on the premise that 75% to 80% of visits to primary care doctors are the result of stress-related disease in the individual. Reduce stress through humor, laughter and positive influences, and you reduce the need for doctor-related care substantially.
Check out these valuable articles. The first references Dr. Berk's great work, as shared with Prevention Magazine, and the second is a wonderful anthology of the health benefits of laughter and humor:
Laughter is the Best Medicine - from Helpguide.org
Have a HAPPY and wonderful end to summer!
By the Way
I love Prevention Magazine and Rodale Press. If you're not familiar with them, click through and check out their content and resources. The world is a better place with these useful reinforcements of healthful living and thoughtful choices.
Wednesday, August 20, 2014
In the Moment
1.45
I often say that there's more to a power pantry than just whole, healthy foods. Life deals us curves and valleys that we have to maneuver through, and all that effort will definitely sap us of strength and peace of mind. But inner strength, focus and peace of mind are vital ingredients to living a wellness lifestyle, and fundamental to a power pantry, so how do we find them?
To reset my attitude and recenter on what's important, I often try to 'see with new eyes'. What is right in front of us that we should really value and regard much more highly than we do? Maybe it's something we've valued in the past, but it's become commonplace and just doesn't have that zing for us any more. Challenging ourselves to see the romance in everyday things can be a great way to reset our perspective. All we need to do is remind ourselves to savor and linger and appreciate.
What about a beautiful sunrise, the rustling of leaves in a breeze, a foal and its mother in a pasture? Or how about an icy drink on a hot day, the smell of flowers as you walk by, the crunchy sweetness of fresh grapes, holding hands with a loved one? Even the peace and tranquil lostness we can find by sitting in total silence for a while. All these things can bring a great blessing in the moment, and help us find a much needed wellness reset.
I live in Lancaster County, PA, and we have more than our share of gorgeous farms, historic buildings, and well-tended landscapes, that frame wonderful sunrises and sunsets. But to me, those are the easy blessings. What about taking a gratitude and appreciation break every day, just in the middle of nowhere? What have we been blessed with that really carries us through our days and weeks and months? Again, seeing common parts of our lives with new eyes can offer a valuable reset for today.
And maybe we generate enough peace of mind and good will in our own lives that we have some to share with those around us. With the turmoil of war and disease and economic frustration, it's obvious that the world can use more peace, and peace of mind.
So where can you see with new eyes, savor a blessing in the moment, and maybe lift your mood and someone else's?
I read a great book about 10 years ago called Experiencing God, which offers tremendous guidance. One thing the author, Henry Blackaby, says is, "Don't just do something, stand there!" I love that little twist on an old admonition, encouraging us to linger, slow down and call a pause in the action. Surely there is plenty of time to get everything done that needs attention, and maybe what's needed right now is some time to regain perspective.
I often say that there's more to a power pantry than just whole, healthy foods. Life deals us curves and valleys that we have to maneuver through, and all that effort will definitely sap us of strength and peace of mind. But inner strength, focus and peace of mind are vital ingredients to living a wellness lifestyle, and fundamental to a power pantry, so how do we find them?
To reset my attitude and recenter on what's important, I often try to 'see with new eyes'. What is right in front of us that we should really value and regard much more highly than we do? Maybe it's something we've valued in the past, but it's become commonplace and just doesn't have that zing for us any more. Challenging ourselves to see the romance in everyday things can be a great way to reset our perspective. All we need to do is remind ourselves to savor and linger and appreciate.
What about a beautiful sunrise, the rustling of leaves in a breeze, a foal and its mother in a pasture? Or how about an icy drink on a hot day, the smell of flowers as you walk by, the crunchy sweetness of fresh grapes, holding hands with a loved one? Even the peace and tranquil lostness we can find by sitting in total silence for a while. All these things can bring a great blessing in the moment, and help us find a much needed wellness reset.
I live in Lancaster County, PA, and we have more than our share of gorgeous farms, historic buildings, and well-tended landscapes, that frame wonderful sunrises and sunsets. But to me, those are the easy blessings. What about taking a gratitude and appreciation break every day, just in the middle of nowhere? What have we been blessed with that really carries us through our days and weeks and months? Again, seeing common parts of our lives with new eyes can offer a valuable reset for today.And maybe we generate enough peace of mind and good will in our own lives that we have some to share with those around us. With the turmoil of war and disease and economic frustration, it's obvious that the world can use more peace, and peace of mind.
So where can you see with new eyes, savor a blessing in the moment, and maybe lift your mood and someone else's?
By the Way
I read a great book about 10 years ago called Experiencing God, which offers tremendous guidance. One thing the author, Henry Blackaby, says is, "Don't just do something, stand there!" I love that little twist on an old admonition, encouraging us to linger, slow down and call a pause in the action. Surely there is plenty of time to get everything done that needs attention, and maybe what's needed right now is some time to regain perspective.Sunday, June 15, 2014
Time Out
1.27
Sometimes I just want to be a kid again (or at least have the boundaries and expectations of a kid...) In our family we span from a toddler, to a tweener, to two teenagers and they are all well-behaved. With all our kiddos, we held to the idea of appropriate obedience or you would get a time-out to think about your choices until you agreed to align them with our expectations. The time out would always equal one minute of time for each year of age (so a one year old gets one minute, a two year old gets two minutes, etc.)
I had this odd longing today for an adult time-out... what if I could just take a 46 minutes time-out? Not a nap, and not that I was in the dog house or anything, just a chance to breath deeply and mentally check out somewhere. Maybe it would be a specifically quiet or sunny place, but definitely peaceful and alone. Ahhhhh...
Especially with today being Father's Day, there was just something about this idea that kept getting at me. And then I 'woke up.' I totally understand that in this season of middle age, with four active and engaged kiddos, Jen and I get to go and do every day, and it doesn't necessarily offer the latitude for us do what we would like. I've heard it said, "Some days I do what I want to do... most days I do what I have to do..." That's my life, and I don't resent it at all. I know there will be other seasons in the future with other adventures and margin and me-time that don't exist today.
Back to my adult time-out. I really like this idea of checking out, mentally, on purpose. I have regular prayer time throughout the week which is sort of like a time-out. Most weekdays I make about 10 to 20 minutes for quiet prayer, and then throughout the day, often while driving for work or commuting home, I make some gratitude-time to note all the things I have to be thankful for.
Down time gives us margin, margin brings us at least some peace, and peace offers us the chance for wellness, healing and growth. Where might you find some downtime today and give yourself a time-out to reboot?
A great thing to linger on in an adult time-out is what I call the "middle of a decade". Think back five years. Where were you, and what was happening? What were your expectations of life back then? What challenges have you overcome since then, and what triumphs can you lay claim to in the last five years?
Then reflect ahead five years. What might life look like? How old will you and your immediate family be? What might the flow of a year look like then (vacations, holidays, community service.) What about professionally? Will you have found yourself less enthused with success and maybe more focused on significance?
By 2019 a lot will happen for me. Two of our kids will be graduated from high school by then. I'll be be over 50? (and cancelling all those crazy AARP mailings and offers.) I love the challenge of middle-of-a-decade thinking. I think it gives a valuable dose of reality to help focus on what really matters.
Sometimes I just want to be a kid again (or at least have the boundaries and expectations of a kid...) In our family we span from a toddler, to a tweener, to two teenagers and they are all well-behaved. With all our kiddos, we held to the idea of appropriate obedience or you would get a time-out to think about your choices until you agreed to align them with our expectations. The time out would always equal one minute of time for each year of age (so a one year old gets one minute, a two year old gets two minutes, etc.)
I had this odd longing today for an adult time-out... what if I could just take a 46 minutes time-out? Not a nap, and not that I was in the dog house or anything, just a chance to breath deeply and mentally check out somewhere. Maybe it would be a specifically quiet or sunny place, but definitely peaceful and alone. Ahhhhh...
Especially with today being Father's Day, there was just something about this idea that kept getting at me. And then I 'woke up.' I totally understand that in this season of middle age, with four active and engaged kiddos, Jen and I get to go and do every day, and it doesn't necessarily offer the latitude for us do what we would like. I've heard it said, "Some days I do what I want to do... most days I do what I have to do..." That's my life, and I don't resent it at all. I know there will be other seasons in the future with other adventures and margin and me-time that don't exist today.
Back to my adult time-out. I really like this idea of checking out, mentally, on purpose. I have regular prayer time throughout the week which is sort of like a time-out. Most weekdays I make about 10 to 20 minutes for quiet prayer, and then throughout the day, often while driving for work or commuting home, I make some gratitude-time to note all the things I have to be thankful for.
Down time gives us margin, margin brings us at least some peace, and peace offers us the chance for wellness, healing and growth. Where might you find some downtime today and give yourself a time-out to reboot?
By the Way
A great thing to linger on in an adult time-out is what I call the "middle of a decade". Think back five years. Where were you, and what was happening? What were your expectations of life back then? What challenges have you overcome since then, and what triumphs can you lay claim to in the last five years?
Then reflect ahead five years. What might life look like? How old will you and your immediate family be? What might the flow of a year look like then (vacations, holidays, community service.) What about professionally? Will you have found yourself less enthused with success and maybe more focused on significance?
By 2019 a lot will happen for me. Two of our kids will be graduated from high school by then. I'll be be over 50? (and cancelling all those crazy AARP mailings and offers.) I love the challenge of middle-of-a-decade thinking. I think it gives a valuable dose of reality to help focus on what really matters.
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