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.

It Makes a Difference

2.23
All choices we make leave marks on our lives, good or bad. Everything has an implication, and sometimes even a consequence. Even when we think we are 'normal', it may just be that we haven't challenged normal with enough outside perspective to realize how abnormal it really is.

Have you heard of 'blue zones'? The concept came from research published in 2004... I vaguely remember when it hit the news. At its essence, a blue zone is a demographic and / or geographic area where inhabitants live significantly longer than their local, regional or national counterparts. Some live longer by 20 or more years. 

This research was further extended and popularized by Dan Buettner. He looked extensively at the geographic areas where blue zones appeared and identified five: Okinawa (Japan); Sardinia (Italy); Nicoya (Costa Rica); Icaria (Greece); and Loma Linda, California. Then the work of understanding 'why' began.

If you've been a Power Pantry reader for any amount of time, you won't be surprised at the punchline. The reasons these folks lived so long, while they varied somewhat, were generally in alignment, even across countries and continents. Check out these six fundamentals of their long, healthy lives:
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
Making legumes a regular part of their diet

Hmmm... these sound really familiar! What's great about this research is how extensive it was, and how it solidly told the story of a wellness lifestyle winning out over a modern diet and sedentary lifestyle. (Again, it all depends on your definition of 'normal'. When we challenge what is normal, it can change everything for the good.) 

Check out this Venn diagram depicting three of the researched communities, and where the lifestyle overlap was (and wasn't). Realize that these folks were worlds apart in culture, language and traditions... and yet the overlap in the middle shows the healthful traits common to all of them.

So, back to basics: family, a plant based diet, fairly clean living, constant physical activity, and social interaction. That's what should be normal, and if you're growing into a power pantry lifestyle, they are becoming just that. Obviously these choices make a difference.

By the Way

There are plenty of resources for learning more about the blue zones:
Dan Buettner's TED Talk
The Blue Zones website
You can even adopt Blue Zone habits in your community through the Blue Zones Project

Simple Resources

2.19
Last year I wrote a post on Jack LaLanne and how he was a staple in many healthy households of the 70's and 80's, promoting good eating choices and daily physical activity. Part of Jack's approach was that everything we need for health and wellness is well within our grasp - we don't need a gym membership or a weight/calorie tracking prepared-food service or even a tread mill in the basement. All we need is conviction and some good guidance.


Thankfully, some things never change - and there are great resources readily available regarding in-home workouts. Have you heard of P90? P90X? Or Tony Horton? Well, you have now... Tony, at 56 years young, is relevant, engaged and vibrant, and subscribes to very much the same health and wellness philosophy as Jack LaLanne: Everything we need for great wellness is right at our fingertips. Having been a personal trainer to movie moguls and stars in California, Tony has gone on to create a whole genre of workout videos and resources. He has been featured in numerous national publications, news programs, and on all the national networks. Learn more about Tony's background and accomplishments from his website or Wikipedia. He has a great YouTube Channel, with lots of cool videos as well. Check out the one about him here.

What I like about Jack LaLanne and Tony Horton is that I can relate to them. They come off as regular guys, even if they are actually exceptional and do awesome stuff. Nonetheless, I can relate. I just want wellness to be a key part of my life. I'm into healthy eating and having my days full of activity (physical, social, spiritual, community and beyond.) And when I look at what guys like these are promoting, I see many of the same things.

I haven't yet subscribed to P90X or a new release of a simpler, more user-friendly version, P90, but maybe it's time. Maybe you're at the point of getting some great guidance from resource like P90... take a look, and maybe you'll get the bug to jump in.

By the Way

Have you heard of Beachbody? This infomercial-producing corporation thrives on the very kind of resources Tony Horton produces. Some of their best-selling workouts are the P90X and P90 series. Joining Tony are others like Shaun Thompson (with his T25 and Insanity workouts), and Chalene Johnson. If P90 isn't quite for you, maybe there are other Beachbody resources that would fit (pun intended.)

A 2015 Hot List

2.6
Good choices and sustainable actions take time to be proven... actually time is the only thing which shows them to be good or sustainable. I think one day we'll look back on this modern era and wonder how large segments of population slid into the unhealthy and unsustainable choices so prevalent today. On the flip side, there is value in getting back to basics...back to simple. Basic and simple can be healthful when good choices are consistently lived out day after day.

So I was encouraged when I saw the results of the 2015 Culinary Forecast published by the National Restaurant Association. This year the NRA canvassed almost 1,300 professional chefs on what the hot trends will be on US restaurant menus. The results are shared in their What's Hot in 2015 list, which came out in December. There is a ton of great food trend information published in the list, and it gives perspective on what these experts expect to see in their establishments this year.

Here are the top 20 trends published in this years' results:

1. Locally sourced meats and seafood
2. Locally grown produce
3. Environmental sustainability
4. Healthful kids’ meals
5. Natural ingredients/minimally processed food
6. New cuts of meat
7. Hyper-local sourcing
8. Sustainable seafood
9. Food waste reduction/management
10. Farm/estate branded items
11. Non-wheat noodles/pasta
12. Gluten-free cuisine
13. Ancient grains
14. Whole grain items in kids’ meals
15. Non-traditional fish
16. Ethnic-inspired breakfast items
17. Nutrition
18. House-made/artisan ice cream
19. Fruit/vegetable kids’ side items
20. Artisan cheeses

Refreshingly, all of these expected trends lean hard toward nutritionally and environmentally sustainable practices. There are little to no processed foods represented, as well as almost a total lack of packed, preserved foods. Of course, these are restaurants, presumably serving fresh-cooked favorites and new creations alike, so we'd expect them to focus on fresh, local whole-food ingredients as much as possible.

One very notable addition to the list for 2015 is #5 - Natural Ingredients / Minimally Processed Food. I think this is remarkable in two ways: first that it broke the top ten, and second that it speaks to a whole-food focus. For not having made the list before this year, I think this shouts loudly that the experts are aware of the natural, unprocessed food trend.

Check out the web page for the 2015 Culinary Forecast by clicking here. It's a great read...especially some of the sub-statistics and call-outs for how things are trending. With all these great trends coming to our restaurants, it will give us a break from our power pantry and cooking at home. And there's a good chance we'll be inspired with something healthful we'll want to cook ourselves.

By the Way

Page 4 of the report shares broader analysis of what's trending by calling out New Top Trends, Perennial Favorites, Yesterday's News, and Steady in Top 20 Food Trends (since 2009). I like the 'Steady' category, because these nine trends have been consistent for 6 years now, with Nutrition and Locally Sourced Items among them. Here's the list:

Locally sourced itemsHealthful kids’ mealsEnvironmental sustainabilityGluten-free cuisineSustainable seafoodNutritionNew cuts of meatNon-traditional fi shFruit/vegetable sides in kids’ meals

A Fly in My Soup?

2.5
There's a difference between a fad and a trend... a fad comes along quickly and fades away just as quickly, whereas a trend develops and matures more slowly, and likely becomes part of the fabric of life. I've been seeing a change on the horizon, and asked myself whether this is a fad or a trend...my gut tells me it's a trend...

The innovation I've been seeing (which isn't an innovation at all... folks have been doing this for millennia now) is consuming insects as a regular part of their diet, especially as a source of sustainable protein. Recently I saw an article in Prevention Magazine, "Are Crickets the Future of Food?" which led me to Megan Miller, cofounder of Bitty Foods. Megan did a mind-stretching TEDx Talk last year that tells her story:

Megan Miller: Are Insects the Future of Food - click through and check this out... it's only about five minutes.

Here's further evidence that an insect-as-food trend is developing. This article is from almost four years ago in the Wall Street Journal:

The Six-Legged Meat of the Future

The point behind this growing trend is that insects are very simple to raise, and they are exceptionally sustainable. The bloated (and, I think, unnecessary) beef and dairy industries, not so much... With population projections of an additional two billion people joining our planet in the next 35 years, and first-world populations continuing to grow, it would be great to have some sustainable and nutritious options for eating.

I'm not in any way ready to add crickets and bees to our power pantry, but learning about this growing trend and the potential of a sustainable food source has me thinking. I'd give it no more than about 3 years, and I bet we'll all have tried something with cricket flour or topped with a meal worm or two...

By the Way

I'd say not to be too grossed out by the whole insect-as-food topic. After all, shrimp and prawn are nothing but sea bugs, really. And lobster are just the over-sized cousins of those bugs, so if you love these crustaceans, you're half way there.

A Growing Concern

1.66
Millions of Americans have an unhealthy relationship with food. Our obesity rate has been on a dangerous increase since the 1990's, and it's affecting fundamental elements in our society. A staggering one third of our nation's adults qualify as obese; that's over 78 million Americans.

The changes this weight gain has wrought are many. For example, specific design criteria, which had been standardized for years, are now being challenged and increased. I remember some years ago hearing about high school and college desks for students. While the desks had been a standard size for decades, they needed to be increased because of the increased size (weight) of the average student. I remember thinking, "wow, that's just not right..." The eating and lifestyle habits of the average student were unhealthy enough to warrant larger accommodations...

Jennifer saw this article about crash-test dummies, with the same premise and result. Because the average American has grown larger, the 167 pound average crash-test dummy was no longer appropriate to run accurate trials - he / she needed to be enlarged. Here are the details from FoxNews:
As people get heavier, crash-test dummies gain weight



And if there's any doubt millions of us have an unhealthy relationship with food, check out the CDC stats on obesity from the 1990's until now.

• CDC's Obesity stats (from 2011 to present)
• Here is a powerpoint from the CDC from 1994 to 2010 showing the dramatic, regional increase of obesity in America: CDC PPT

This is sobering data, and strangely mimics a pandemic. No wonder our government is aggressively trying to instill healthy lifestyle choices in our nation.

So, what can we do about it? Individually, we can invest some time and thought into our own lifestyle habits. I'm content being an 80/20 or 90/10 eater. In other words, I try to get 80% to 90% of my calories from plant-based whole foods. I cheat every so often, and that's okay... hopefully it keeps me 'normal'. But my wellness lifestyle choices are radically improved over where they were just 5 years ago, and I'm so grateful for the health benefits which have come my way. Maybe it's time to set some simple, attainable goals for healthier eating and activity - I have no doubt you'll be thankful for it in no time at all.

By the Way

Our military has also recognized that, as a nation, we're "too fat to fight". It's almost becoming a national security issue. Check out the initiative at Mission Readiness; this is right from their home page:

"Currently, more than 70 percent of 17- to 24-year olds in the U.S. cannot serve in the military, primarily because they are too poorly educated, too overweight, or have a serious criminal record. Investing early in the upcoming generation is critical to securing our nation's future."

Whew... that's serious stuff...

It's Harvest Time!

Tobacco, next to a corn field...

1.50
In Lancaster County, PA, I like to track the summer by the ebb and flow of agriculture (it's almost impossible not to...) We have thousands of acres of corn, soybeans, alfalfa, tobacco, watermelons, pumpkins, and every other scrumptious northeastern crop you can think of. And now it's time for all that to come in, if it hasn't been enjoyed already. Just a couple of days ago the large production farms started to harvest their corn - it's a now-you-see-it, now-you-don't event. What was hundreds of acres of corn in the morning will be stubble by evening.




All that harvest brings with it the opportunity for great bounty in our pantries. I've written before about getting out to market for fresh produce and what the local farmers are growing in your area. Now that fall is on the doorstep, there will be even more opportunity to benefit and stock up before winter. You may even get motivated to freeze or can some favorite fruits or vegetables. Lots of folks around here preserve their produce to enjoy over the next 3-6 months... beans, corn, beets, berries, tomatoes, peaches, you name it.

Early in the summer I bought some apples at the local grocery store and happened to look at the little UPC sticker on one of them. The apples were from New Zealand. I was a bit stunned and had to chuckle to my self. Really? New Zealand? How on earth do we get 'fresh' apples all the way across the globe so I can enjoy a juicy apple in Lititz when it came from the other side of the world? Frankly, I don't need to know the logistics, but it reinforces my conviction to shop and buy locally whenever I can.

So take one last crack at filling your power pantry with some of nature's local produce, before fall and winter set in. Maybe you will enjoy some seasonal fruits and veggies while they're fresh and available, and possibly even put some away for the coming months. I think when we grow closer to the land and interact with it more intentionally, it not only keeps us grounded to our food supply and the necessity of good agriculture, but our pantry and healthy eating choices benefit, too.

By the Way

We love fresh fruit around our home. Early summer is berry time, and then watermelon, and eventually peaches (which are just about 'done'), pears and apples. The early apple harvest, which started several weeks ago, brings in some unique ones like Lodi and Rambo apples. Just this past week I got some local Gala apples... boy are they good. And in the coming weeks there will be a dozen or more kinds of wonderful, sweet, crunchy, juicy apples to enjoy as part of our pantry. I can't wait...

New LYFE for Fast Food

1.39
I think I have seen the future of fast food, and frankly, it looks pretty good. Over the last 60 years or so, we've created an industrialized food supply, very much at the expense of nutrition and sustainability. Fast food was, no doubt, a North American phenomenon, and it has grown into an intertwined part of our standard American diet and culture.

The problem, as I see it, is that mass society's consumption of fast food, over decades, yields any number of unsustainable issues. Eating fast food regularly, over long periods of time, can contribute to significant health challenges, especially when there is little or no moderation. And the sourcing of ingredients is a study in massive-scale manufacturing, from the cattle, chicken and pork farms, to the greens, grains, and everything else used in fast food. None of these things are sustainable over decades, because they come with such serious consequences.

Enter new and very alternative-style fast food models like LYFE Kitchen. Though small and lacking significant influence, at least at this point, I think a glimpse at LYFE Kitchen shows us what the future of fast food will be in North America (and as the USA goes with fast food, so goes the world, eventually.) LYFE (which stands for Love Your Food Everyday) Kitchen started in 2011 in California, and is now up to 10 restaurants from California to Chicago, with plans to grow rapidly to 250 restaurants and beyond.

What makes LYFE Kitchen different is their menu and the sources for their ingredients, both of which are the alter ego of typical American fast food. They offer flexitarian (the 'I eat everything' part of the menu, including steaks, eggs, potatoes, etc.), gluten free, vegan and vegetarian selections, with fairly incredible menu items like these:

• quinoa buttermilk pancakes and turkey sausage for breakfast
• chicken and kale soup and grilled chicken and avocado sandwich for lunch
• roasted salmon, tomato & fennel for supper

Sides include things like baked garlic parmesan sweet potato fries, and for dessert, chocolate or banana budino (an Italian-style custard) and more. Check out their full menu here. 

For ingredients, LYFE Kitchen obtains everything they can locally, identifying suppliers and quality local ingredients, even to the extent of adding dishes to their menu in that location based on what is of interest to patrons, and what can be locally sourced. That is really interesting to me... that's sustainable.

So keep an eye out for the likes of LYFE Kitchen. The first one for the Northeast is supposed to be this fall in New York City. The rest of us will just have to wait ... I'd give it another 5 or so years. We'll catch up eventually.

By the Way

LYFE Kitchen was founded by two former McDonald's executives, Mike Donahue and Mike Roberts. I think they know that McDonald's has seen better days in North America, and they're staking their fortunes and their future on the LYFE Kitchen model. Not that it will be a fad, but will instead be the sustainable fast food trend of the future. In Mike Donahue's words (as quoted in the New York Times recently):

"Having worked at the scapegoat for everything that's wrong with food in American, we know what issues consumers care about...we had to learn everything about GMO's, recycling, animal welfare, calories, sodium, fat, social responsibility... we took all of that and poured it into the new place."

Check out this great write up on LYFE Kitchen in a Colliers real estate publication (posted with Issuu, page 19):

Colliers Spring 2014 Knowledge Leader