Additions and Distractions

7.4

I skipped posting the last couple of weeks because of a wonderful addition to our family. A week after my post about a big goal of  running 1,000 miles in 2020, we got a puppy, turning our lives a bit upside down for a while. 

If you have a dog, or are a pet owner, you know they can change the course of everyday life. We get into our routines, and get used to one day being like the last, and tomorrow being like today. But with a new puppy, all bets are off.

Such are the additions and distractions we have in of life. What I realize is that it is best to embrace the new things and not resent or resist them. Like business gurus have said for years, if you're not growing, you're dying. The issue isn't really that we don't like change, it's that we don't like change when it is someone else's idea. 

Our little puppy has been a fun blessing already. Yes, we had numerous sleepless nights the first week, but we're already settling into a new routine, and he has quickly become part of the family. And yesterday and today I was able to get out for my regular workout and running, keeping my mileage close to being right on track.

We look forward to many years with our new friend, and I think he'll even be a good running buddy once he grows up a bit. Have you invited some interesting additions or distractions into your life lately? Find ones that add to your wellness journey, and see where they lead you.

By the Way

Little Leo is a mix between a Cavalier King Charles Spaniel and a Bichon Frise. He is as cute as an Ewok, has a great temperament and doesn't shed or bark. What more could you ask for in a new family friend?

A Cool Smartwatch

7.1

I have benefited from a fitness tracker for about a decade. Back in the early days it was simply step counters and basic pedometers. They didn't have Bluetooth, so they didn't communicate with anything, and you actually had to write your steps down.

Fast forward to today's offering of innumerable smart watches, wellness trackers and wearable technology. Now we can capture every minute detail of our waking and sleeping hours simply by keeping a watch or wearable on our wrist. They measure and notify us of everything our body is doing and experiencing.

I got my first Fitbit about about 6 years ago. It was a Zip, and met my needs at the time. Then I moved up to a Fitbit Blaze around 2016, and that was the jump in technology and tracking I really needed. Next up was a Garmin Forerunner 235. It was a step into the world of GPS enabled devices, so I didn't need to carry my phone on my runs or races.

My Forerunner served me well for almost 2 years. Unfortunately, the face got a small crack on it during the Spartan Ultra last year. It was still water tight and I didn't lose any functionality. That was until a sandbag workout back in December when the crack ran across the rest of the face on the watch, and it was no longer water tight, and totally fritzed out.

I probably stretched the Forerunner past its design intent - it is really a running watch, not an adventure and obstacle course watch. Enter the Garmin Instinct. It was one of my Christmas presents a couple weeks ago. What a cool smart watch!

The Instinct is water, shock and thermal resistant, built to military standards and has everything I could want or use built into it. Yes, the screen is a bit small, and it only has a two-tone display (not full color). But I am fine with that, given the incredible functionality of the device.

It is very responsive to picking up satellites in all situations where I have used it, and the Bluetooth is quick to connect and respond. It has made me excited to log miles and watch the data gather in the background.

I think our wellness journey benefits when we see the progress we make. Days quickly turn to weeks and before we know it months and years roll by. Having some form of wearable tracker makes our efforts more objective. If we measure it, we can better manage it.

So, if you aren't tracking your wellness journey, maybe now is a time to start. If you already collect data about your journey, maybe now is a time to dig into it a bit further and look for the wins and weaknesses that are apparent.

By the Way 

I logged 700 miles of running for 2019. Without the Forerunner or Instinct, I wouldn't have been able to track my runs or progress. With the help of these wearable devices, I know where, when, and how much I ran, and can better decide how my 2020 training will progress.

Bon Appetit!

6.26

To maintain great wellness, I've consistently ascribed to an 80/20 or 90/10 approach to meal planning and eating. Once we find our nutritional groove , and know what foods brings us health and healing, we should lean into those foods for the majority of our calories. It's okay if 10-20% of our calories originate outside our wellness goals...

Thanksgiving is the biggest celebration of food that we have every year. A time of family and community and feasting. But not a time to completely set aside our wellness convictions and goals. With that said I wanted to pass along a fun and engaging food resource that highlights tremendous foods, and I think it can help anyone enjoy this season of celebration and gratitude.

The resource is the Bon Appetit  channel on YouTube. One of our kids turned us onto Bon Appetit last year, and it has become a fun 'cooking show' distraction for us to watch together. This Channel is a sister to the Bon Appetit magazine and web site of the same name, and gives the viewer a behind the scenes look at the world-class staff and editors that make it all possible.

Note well, Bon Appetit isn't about foods that are particularly healthy or healing, but they are certainly about quality, taste and community. And their recent YouTube post are all about Making Perfect Thanksgiving...from turkey to sides to desserts, they have Thanksgiving covered.

So be sure to celebrate gratitude, providence, community, family and more this Thanksgiving. Maybe mix in a new dish that respects your wellness goals, while at the same time taking advantage of the abundance available to us. Bon Appetit!

By the Way

If you are looking for great holiday recipes that DO respect your wellness goals, go over to Dr. Josh Axe's content, or Mark Sisson's (Mark's Daily Apple). Tons of valuable content from these two sites!

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.

Change the Message

5.02

How's your wellness journey? And your pantry? And your workouts? Are you progressing at the level you hoped you would at this point? While you consider these questions, I'm sure there is a wellness message which plays in the back of your mind - your reason "why". Is it a positive message, or a negative one?

I came across a great wellness and workout podcast the other day where the crux of their message is that too many wellness initiatives are motivated negatively - we can't stand _____ (our weight, how we look, our waistline) and 'hate' our bodies into a wellness program.

These podcasters would push back and say the opposite. We need to understand how precious our health, and our physical bodies are, and love our bodies into wellness. The experience of these trainers is that when a negative 'I-hate-my-body' message is employed, about 20% of participants would make worthwhile, lasting nutrition and exercise changes to improve their health. 

When the message was changed to acknowledge the special gift that physical health is, and that our nutrition and activity choices have the greatest impact on improving our wellness, the success rate is much higher, and the journey so much more fulfilling.

So, how's your "why"? When you lace up your sneakers for a run, or pay that installment for the gym membership, or do just few more burpees, is it because you know, way down deep, that you love your body enough to care for it in a special way? Or are you frustrated with those extra pounds, and can't stand to spot yourself in a mirror, and will do whatever you can to not be 'that person' any more?

Choose wisely, and come to a place where you can love your body, and appreciate the incredible value of good health. You may revolutionize your wellness journey with this one, simple improvement.

By the Way

I resonate very strongly with the affirming message of loving our bodies. I suffered a lot as a kid with a variety of ailments and injuries, and quickly gained an appreciation for a thoughtful, intentional approach to my wellness. And I realized as a young adult, how precious good health is, and that our diet and exercise can secure it for us.

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.

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.

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!

Gratitude at Thanksgiving!

2.81
Thanksgiving is such a unique holiday and celebration, and when our nation began to recognize gratitude as a national event, no other nation had anything like it. Since 1621, the US has been regularly expressing gratitude, and I think we're all better for it.

And thankfulness is a good foundation for a power pantry and a wellness lifestyle. Gratitude has so many benefits, we would be foolish to not exercise gratitude daily, and if we don't yet, we should start immediately.

Check out this great web site and page from www.happierhuman.com noting dozens of benefits of gratitude (and citing much of the research to back it up):
The 31 Benefits of Gratitude You Didn't Know About

All the way around (Health, Personality, Emotional, Social, Career) gratitude revs up our lives and sets us on course to be a better person. Make 2015 the year you start a gratitude journal, or at least a gratitude habit. And enjoy a blessed Thanksgiving holiday!

By the Way

I saw a great vegetarian turkey the other day...

Well, sort of...
:o)

Good for a Laugh

2.57
Jen and I unsubscribed from cable 1997... hard to believe that was 18 years ago. Nowadays we can thank the internet for access to anything, anytime; so who needs cable? And with the content available, there's a good chance to find some worth our time.

Some months ago I posted about Studio C and that it was fun and a bit goofy, and gave our family a good laugh. Well, we've added another laughable resource to our video selections in the form of "Good Mythical Morning" on YouTube. I'm surprised at the creativity that some of these folks bring to their content, and they certainly can build an audience (7.8 million subscribers for Good Mythical Morning, and counting).

GMM's audience is now worthy of advertising deals with Alka-Seltzer, McDonald's, Wendy's and Cadillac, to name a few. See their Wikipedia page, describing the two life-long friend, Rhett and Link, behind the silliness of Good Mythical Morning. They post a video every Monday through Friday morning, and have over a thousand videos on YouTube... plenty to keep you busy catching up.

For us, we enjoy gathering at the end of the night for some family TV time, and of course the kids may pull up a video or two during the day on their devices for a few laughs as well.

The chance to hang out as a family is very important to us, and it's important for a power pantry lifestyle. Whether you are married or not, or have kids or don't, it's vital to have community around you, be it friends or coworkers or immediate family. The common bonds you share and the chance to do life together keep you connected with the world, and grounded in the full experiences of life.

Give Rhett and Link a try sometime. Not all their stuff is a total hoot, and some of it is a bit PG13, but mostly you'll find two guys who have known each other over 30 years enjoying the chance to laugh together and make others laugh as well.

By the Way

Rhett and Link also have a second YouTube channel with further goofiness in the form of parody and original songs, skits and spoof commercials. Check it out here: Rhett & Link

Dig In

2.52
I shared a post a couple of weeks ago about always preparing... preparing for the next big opportunity, or maybe the next big challenge. And I wanted to follow up with some further encouragement to engage powerfully in whatever it is that is on your radar.

Summer is half over, if you're measuring from Memorial Day to Labor Day... hard to believe it is going by so fast! Life can be like that: a blur of days melding to weeks, flowing to months, and feeling like there is little to show for it. Living a power pantry lifestyle lends itself to accomplishing something, because, well, you are. You may be detoxing, or eating clean, or losing weight or training for the next big run, or swim or ride.

Whatever good lifestyle choices are keeping you busy this summer, there is no doubt you will have something to show for it come September. Maybe you'll be pain free, or have the energy and stamina you had in your 20's, or maybe you'll be ready for a big race (as I hopefully will be). The fact is, the only way we'll get things right in September is if we will make great choices and actions now.

So after you've taken some time to read a good book on the beach, or hike a new trail in the woods, or paddle lazily around a lake, dig in, and make more strides toward the goals you have ahead of you. Summer is slipping by quickly, and we want to make to most of every day...go live each day to the fullest!

By the Way

A friend shared a great quote with me the other day that makes me think of digging in. It's sometimes called the 'Smoke Jumper's Creed":
"Today I will do what others won't, so tomorrow I can do what others can't."

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.

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

Refresh and Renew Yourself

2.47
It's time for summer fun! With the 4th of July weekend here, it's a great time to revel in all summer has to offer. In our family, we like to challenge ourselves by thinking through what can we only do in this season of the year? And then go and do it! (You can only enjoy the snow in winter... so go do it. Summer is the time to enjoy great outdoor living, cookouts and long days ending with fireworks...so go enjoy it.)

This weekend there may be kayaking or bike rides or a hike in the woods. And definitely some cooking on the grill to top things off.

How about you? Be sure to fully engage the holiday weekend and enjoy this slice of summer. Then, in a couple of months, once we've worn out summer fun and a trip to the amusement park and cookouts of every kind, we can buckle down and get serious about something next (like school being back in session...)

As Ralph Marston put it:

Rest when you're weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.

By the Way

Have your summer fun in your own, unique, memorable way. A friend recently sent me a photo of two of their kids covered in mud and dripping wet, with huge smiles on their faces. Whatever led them to that level of pasty, drippy joy must have been a blast. And I'm certain they made an awesome summer memory that will last for years.

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."

Inside and Outside

2.34
There's much more to a power pantry and wellness lifestyle than healthy food choices. There's community, a good harmony of relationships and recreation, and an ample amount of physical activity. I like including time outside in that physical activity, and not just sitting in a hammock reading the paper, but actively doing yard work and such.

Today, while knocking around with three of my kids in the yard, we picked up a couple of gardening tools and did some weeding and trimming. Engaging some dirt reminded me of the great benefits of being out in the sun, and that digging in the dirt is actually healthy for our bodies. In our over-sanitized, clean-crazed world, there is actually good evidence that exposure to everyday bacteria (in the soil and air, etc.) is beneficial to our immunity, disposition and overall health.

This really pushes against all we've been taught in modern times, that bacteria brings illness and should be avoided at least, and disinfected at best. The truth is, there's great research on soil bacteria which improves our mood and disposition. And the natural bug responsible is called Mycobacterium Vaccae. Research on mice in the last decade has shown that this bacteria interacts with neurons in our brain to produce serotonin, a beneficial chemical for our prefrontal cortex, where mood regulation happens. Exposure to the bacteria also resulted in greater learning and mental retention. Sounds like a great result from simply getting some dirt under our fingernails...

Beyond that, we benefit from fresh air and sunshine when we're outside - both of which can help elevate our mood. Ahhh... I feel better just thinking about it. Regular sun exposure helps to regulate our levels of vital vitamin D (see a previous post on vitamin D here). We may even accomplish something worthwhile to boot (you should see our planting beds, now that we got them weeded and trimmed up a bit.)

Make it a point to get out and engage the world around you today. Take a walk over your lunch break, or at least open your car windows or sunroof and let the outside in. I know, bugs and smells and dust may invite themselves to the party, but so what. You'll be working on your immunity and a good attitude, and that worth getting your hair messed up and tolerating some bugs.

By the Way

Here's more evidence that time around our natural surroundings can yield better health benefits. Consider the results of a 2011 study published in the New England Journal of Medicine which reported that children who grow up on active farms suffer less asthma symptoms - 30% to 50% less. This happens because consistent exposure to possible irritants results in improved immunity. Further evidence that being around nature's dirt (including bacteria, fungi and dust and soil) brings us multiple benefits.

Fruitful Fields and Healthful Skies

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I often say there is much more to a wellness lifestyle than maintaining a power pantry and great whole food choices. Thanksgiving is one of those attitudes and practices which brings depth to our wellness, and our American tradition of thanksgiving is a perfect opportunity for focus.

Without gratitude we are apt to think we are the source of all the goodness happening around us, like our relationships, the improvement in our health, maybe even a deep, abiding spiritual walk... The reality is that over years and decades, and by overlaying wisdom with our life experience, I think we can't help but give credit for all we have to a sovereign God who chooses to give us so much, and bless us in so many ways. Not only are we blessed beyond measure, but He chooses not to take us out for the craziness we collectively generate in world around us.

So I think it's fitting to reflect on one of the best Thanksgiving day writings ever: Lincoln's Thanksgiving Proclamation 106, of 1863. Prior to that year, Thanksgiving was celebrated state-by-state or locally, but not on a national level. We have Lincoln to thank for uniting our thought behind gratitude as a nation, specifically on the fourth Thursday of November. Here are some of my favorite parts of this proclamation:

The year that is drawing toward its close has been filled with the blessings of fruitful fields and healthful skies. To these bounties, which are so constantly enjoyed that we are prone to forget the source from which they come, others have been added which are of so extraordinary a nature that they can not fail to penetrate and soften even the heart which is habitually insensible to the ever-watchful providence of Almighty God.
...
Needful diversions of wealth and of strength from the fields of peaceful industry to the national defense have not arrested the plow, the shuttle, or the ship; the ax has enlarged the borders of our settlements, and the mines, as well of iron and coal as of the precious metals, have yielded even more abundantly than heretofore.
...
No human counsel hath devised nor hath any mortal hand worked out these great things. They are the gracious gifts of the Most High God, who, while dealing with us in anger for our sins, hath nevertheless remembered mercy.
It has seemed to me fit and proper that they should be solemnly, reverently, and gratefully acknowledged, as with one heart and one voice, by the whole American people.

If you'd like to read Proclamation 106 in its entirety, you can find it here...

Happy Thanksgiving to you and those you love. Besides some great power pantry choices, I'll encourage you to take the few extra minutes for a gratitude break during the day. We are blessed in so many ways - well beyond our need, and definitely beyond our capacity to understand God's providence.

By the Way

Jen has been reading an incredibly inspiring daily devotional, based on a great gratitude book, One Thousand Gifts, A Dare to Live Fully Right Where You Are, by Ann Voskamp. In it the author tells of taking on a friend's dare to count 1,000 things she loved. She took on the challenge and experienced more daily beauty and surprising wonder than she could ever have imagined. Her daily hunt for God's grace had ushered her into a fuller life...

Jen has taken this challenge as well and is now logging her first one thousand gifts. I think I might make the time in 2015 to start my own list as well...

A Touching Interaction

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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...

Positively Charged

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Pursuing a wellness lifestyle and stocking a power pantry can bring with it a lot of change, and with a lot of change can come disappointment and a defeatist attitude. When we hit these rough patches in our journey we need a good pick-me-up, and I think the gold-standard in that department comes from Dr. Norman Vincent Peale. 


I first came across Dr. Peale's materials when I was a kid. I had seen Guideposts magazine on numerous occasions and always appreciated the perspectives of celebrities and commons folks that were shared, and the sometimes miraculous stories the magazine conveyed. Dr. Peale founded Guideposts with his wife in 1945, and it maintains a robust subscriber base to this day. Sometime after college, I got a copy of The Power of Positive Thinking, and benefited greatly from the guidance I found there.

If you've never read The Power of Positive Thinking, you need to. And even if you've read it before, there's no time like the present for a refresher. To take away any excuses you may have, here is a link to get a free PDF or ebook version of The Power of Positive Thinking from Guideposts:
Positive Thinking 2014

Take heart, you may have some struggles right now and your wellness lifestyle is falling behind, or your pantry isn't reflecting what you really want to feed your body, but you can launch right back into shape with a reset of your thinking. There are useful, simple tools at the ready in resources like Guideposts and Dr. Peale's writings. Optimism is the antidote to so many common ills, if we'll just take a deep breath and resolve to see how much of life is going our way. Here's to living a life that is positively charged.

By the Way

If you get to know Dr. Peale through his writing, you should also get to know Og Mandino and Horatio Alger. Horatio Alger was one of the first American writers to bring practical, motivational content to his writings, back during the Great Depression. He was renowned for influencing the lives of the down-and-out, to seek and strive for something better in life.

Og Mandino wrote many easy-to-read books with substantive content to give the reader simple, memorable tools for self-motivation and to spur us to help and grow others. Happy reading!