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.
4.8
A power pantry lifestyle requires an open mind, and a wellness journey will eventually bring you to realities which challenge your thinking. A few weeks ago I posted about continuing a 90/10 emphasis on whole, nutrient-dense foods, even though I have changed some fundamentals. I have been aware of several foods which really aggravate my gut and make me feel less than healthy.
A friend reached out wondering what exactly those foods may be, so I figured a post was appropriate to give some context. I realized years ago that numerous proteins and fundamental building blocks of some foods can be quite irritating (like alkaloids and phenols). And sensitivities to these foods don't generate allergic reactions, but can seriously impact your wellness.
For me, I've identified a list of irritants that I now dodge in our pantry:
- Corn
- Nightshade vegetables (tomatoes, all pepper (hot and sweet, etc.), eggplant, goji berries, and white potatoes are the primary ones)
- Raw onions and garlic (some cooked ones are just fine)
Beyond these, there are actually some 'healthful' foods which are significant irritants to me:
- Almonds
- Dark leafy greens (spinach, kale, etc.)
- Most berries
- Honey
- Coconut
I can tolerate small quantities of these, but large amounts prove less than beneficial. So how do these impact me? Shortness of breath, generally gloomy moods and unexplained bad attitudes, and skin breakouts are the major effects. Are any of these life-altering, where they can't be tolerated? No, not really. But life is much more awesome without them...
So, continue to "question everything." Be willing to apply some critical thinking and intentional trial-and-error to your power pantry journey, if your physical and mental health isn't stellar. There are particularly aggravating foods out there, and maybe it's something you ate.
By the Way
There is a whole body of study on these kinds of food sensitivities. Australia and parts of Europe are way ahead of the US (my cynical side affirms that there's no money in healthy people, and we have a huge medical industry in America that thrives on unhealthy people, so problems are better prolonged than solved... but that's a post for another day.) Dr. Benjamin Feingold recognized the correlation between hyperactive children and their diets and the Association created around his work has made incredible strides in helping families manage food sensitivities in their children. Also, check out the Food Intolerance Network (www.fedup.com.au) for an incredible and extensive resource on food sensitivities.
4.7
Years ago Jen and I had a membership to a gym. That was when we lived in Houston, had no kids, and it was easy to block out time to get in a workout. Times have changed (a lot!) but we just made a commitment for a family membership at our local rec center.
I have to say we're all pretty excited about it. We have a tremendous rec center in Lititz, and the family membership is affordable and offers a lot to do with the basic membership. There's a competition-sized pool, kid's pool, tons of cardio and strength equipment and every kind of additional programming you can imagine for toning or bulking up or just getting fit.
We had our first workout this morning, and it was great. Some treadmill, some elliptical, along with lots of body-weight exercises. And we're mapping out our evenings trying to find the days we can get there after work as a family.
I'm still happy with www.Darebee.com and body-weight training at home, but having a gym membership is going to be great for Jen and the kids. There are spin classes, all sorts of exercise equipment and most of all programming. If you sign up for it, and put it on the calendar, then you do it. I'm one who easily starts my day with a good workout in our basement, but we're not all wired like that.
How are your workouts this year? Your workout can simply be parking in the back corner of the lot at work and making the walking trek to the door, twice every day. Find the stairs and skip the elevator. Don't troll for the closest parking space at the supermarket or the mall - there again, park in the back. Carry your small order of groceries in a basket instead of pushing a cart - it's great for your shoulders and arms.
You can get all the exercise you need with a bit of creativity and determination. Gym or no gym.
By the Way
Always be ready to take on a new challenge with your workouts. Could you do more reps, or find a different exercise? (I was introduced to 'windshield wipers' today...never did those before, but I can't wait to make them a regular part of my ab and core workouts). There's no doubt your strength and endurance can benefit from some creative exercise, especially if you're training for a particular run or event.
4.6
This past week I saw a news post about doctors prescribing food for ailments, instead of pharmaceuticals. I was a bit stunned and obviously curious, so I followed the link and sure enough, there are docs on the west coast who are taking seriously the admonition that food is medicine (and medicine can be our food.)
There was even an article posted Thursday in USAToday which had the same theme. The discouraging news is that so few doctors are educated in the value of nutrient-dense whole foods, and the interaction of food with metabolism and illness.
But there is hope: check out this annual symposium held in Oregon which focuses on the innate value of food in achieving and maintaining optimal health. This valuable conference is an outreach of the Food As Medicine Institute. The institute began in 2010 from a Portland area initiative to end childhood obesity. It was heavily supported by Bob and Charlee Moore of Bob's Red Mill, and the Institute went on to grow from those roots.
So that tells me there is hope for healthful power pantry choices to become more and more common, and for whole segments of our overfed, undernourished society to understand the inherent value of what they put in their mouths. Maybe we are turning a corner as a nation.
By the Way
If you have been a Power Pantry subscriber for a while and you are discerning about what is in your pantry and on your plate, then you are far ahead of the wellness and nutrition curve. The folks at the Food as Medicine Institute have a tremendous vision, worthy of power pantry thinking: to see "...communities that are free of chronic disease and nourished through healthy whole foods."
4.5
We're surprisingly in the second month of 2017... time flies. How's your power pantry, and what's the quality and condition of the food making it to your table?
I've made some really interesting edits to our pantry in the last several months, and have been really blessed because of it. I'm always learning more about how foods affect our metabolism and digestive health, and how the whole package of wellness rises and falls on what we put in our mouths.
What I've been learning is that numerous fruits and veggies can be irritants to my gut, and I'm actually much healthier without them. And once those 'primary' irritants are out of the picture, things like gluten and simple dairy don't bother me (at all). I would not have suspected this 3-4 years ago when I found gluten and dairy to be a real pantry problem.
Even with these edits, the fundamentals still stand. If you dig around our fridge and pantry you'll find whole foods, simple ingredients and healthful selections. My goal is still to get 90% of my calories from simple, whole foods (even if these include more dairy and gluten) and 10% can be from less healthful choices.
No artificial colors or preservatives or sweeteners. No highly processed anything. And lots more orgainic selections in our pantry as the market offers affordable healthier choices. We even enjoy ice cream (Turkey Hill makes great all-natural ice creams...)
How's your pantry? And how about the majority of calories you consume? Are your choices healthful and nutrient-dense? Are you feeding your body with intentionality? It all begins with our pantries and fridges - when we get that right, everything else falls into place. Commit to at least an 80/20 split for healthful pantry selections.
By the Way
I'm still marveling at how well my running and workouts are going even though I've added foods back to my diet which I had previously banned. It reminds me to always be open-minded. My running endurance is great, my joints and muscles are pain free and recovery time is on par. And I'm feeling better in general with these recent improvements... These are the benefits of a wellness lifestyle and staying curious.
4.4
Have you taken some worthwhile steps on your wellness journey this year? Or maybe you set out with great intentions and hit an early road block. Life happens, no matter what terrific plans we have, and if life has derailed your forward momentum, get back up.
The greatest gift we can give ourselves when it comes to our wellness, and the health of those around us, is perseverance. When we commit to never giving up, no matter what might befall us, then the battle is half won. The rest of our success is gained by finding our momentum and moving on.
In my 6+ year wellness journey I've had all sorts of things set me back. Things not being as I thought they were, or as I thought they should be; my own lack of self-control or motivation; injuries; new wellness information which opened totally different possibilities... Any of these things could significantly help or hurt my journey - my commitment is to take everything as it comes, and I assume that I have what it takes to thrive despite the circumstances.
If you have a wellness goal in front of you, there is no doubt you will encounter challenges in pursuit of it. Count on obstacles, and commit that growing beyond the obstacles makes you stronger and adds a depth and richness to the journey that you wouldn't have had without it. Real life is not linear, even though our plans often are.
So when you get that sprain, or succumb to the temptation of foods not worthy of your power pantry, or your workout buddy abandons you, buck up and press on. And get up again and again and again. Each step, whether forward or backward, is part of the richness of your story, and valuable for your journey.
By the Way
Some of our issues can be between our own ears. We don't give ourselves enough credit for how far we've actually come, and when we're tripped up by something, we bail. Give yourself a pep talk, and another, and another - do it seven times. They say that 80% of sales are made after the 5th contact; so sell yourself on your great plans at least that many times. There is magic and blessing in that kind of grit and tenacity. Don't stay down...don't give up. You have what it takes.
4.3
We're well into January, and if you haven't put together some wellness goals for 2017, there's no time like the present. Maybe you're into making resolutions (I'm not) and already have a list you're working on. If so, keep it short and doable, to be sure you actually achieve what you set out to do.
For me, I like to set event goals like specific runs and obstacle course events. Within those larger (attainable) goals are subsets of training, workouts and focus that I'll need to accomplish along the way. Having large goals and subset goals keeps me invested in my wellness and busy at being healthy throughout the year.
And right now, the necessary winter workouts I need will get my cardio and strength and stretching routines growing in frequency and intensity. I have several tools: Spartan Race emails (they call them the Workout of the Day), FitStar from Fitbit (a great app which customizes body-weight training exercises for your fitness level and outlook), and Darebee (one of my favorite workout websites to return to again and again.)
A common theme with these three awesome resources is that they all focus on body-weight workouts (no equipment or dumbbells or exercise machines needed.) I really appreciate body-weight workouts because they totally take away any excuses for our workouts. No gym to travel to, no lines to wait in...
So set your goals, identify your workouts, and get moving this winter. Be realistic and make sure your wellness road map for 2017 is something you can achieve, and maybe we'll all look back 11 months from now with some joy and gratitude for the year we had.
By the Way
You could follow the wisdom of creating SMART goals. SMART stands for Specific, Measurable, Attainable, Realistic and Time-Sensitive. Make sure goals have details in them which show progress:
- Specific (where, exactly what, quantities,durations)
- Measurable (be sure you can measure the specific things you lay out)
- Attainable (be sure that your goals stretch you, but are still doable, make them something you can definitely work into your daily life)
- Realistic (be sure your goals represent the right next steps for your wellness journey, not something that is so big you won't get there)
- Time-Sensitive (put a date on it, and put dates on progress points along the way.)
