6.2
This past week I was honored to present a Power Pantry perspective to a group of business leaders in the Lancaster, PA, area. The task was simply to bring some valuable Power Pantry guidance that might help us all launch into a great 2019.
I prepared fundamentals on food, movement, wise counsel and goal setting. I figure those are life skills that I hope to use through my old age, so why not share them with this group of leaders. My Power Pantry foundation has always been that we need real food in our pantries, so my fist encouragement to the group was to "Get Real" in their food choices.
I also shared some direction from CrossFit and Spartan Race guidance. Interestingly, both of these wellness-related industries put a high value on our food choices.
CrossFit has a training and certification series that gives the groundwork of their 'functional fitness' approach, and the base of that work is Nutrition. CrossFit direction on nutrition looks like this:
Eat meat and vegetables
Nuts and seeds
Some fruit
Little starch
No sugar
That's it. Fundamental, and real. No more faux food. Check out this great article that describes the CrossFit Level 1 training, and how some of these fundamentals fit together:
Off the Carbs, Off the Couch
Nutrition is the base of the CrossFit pyramid, and I agree. Real food is the foundation that allows us to overcome our Western lifestyle diseases, and have something to build on for true health and wellness. Start today by reading further on a whole food diet (past Power Pantry posts are a great resource), and purge some faux foods out of your pantry. You'll set the right tone for 2019 and give yourself a great wellness launch.
By the Way
Notice that CrossFit isn't against carbohydrates. There are plenty of carbohydrates in vegetables and fruits. The problem, metabolically, is refined starches (refined grains like wheat, and all the pastas, breads and snacks made from them.) A great diet includes plenty of lean protein, vegetables and fruits (and the carbohydrates that come with them), and naturally-derived fats. Let's work on getting more of those in our pantry and fridge.
6.1
2019 is here! Woo Hoo! Maybe you have a lot you're looking forward to, or maybe 2019 seems like it will flow just like 2018. Either way, some focus will help us make the most of the coming months.
I recently came across a perspective that is wise counsel, and worth following: Discipline equals freedom. This insight, with a book by the same title, is from Jocko Willink, former Navy SEAL commander and trainer. Jocko is a leadership expert, and served our nation diligently for years through the SEALs. Leadership concepts that Jocko repeats are worth listening to...
Discipline is not fun; that's why it's called discipline. Think about the individual who has achieved financial freedom. They first needed to apply some form of financial discipline. You don't stumble into financial freedom, even if you inherit resource or come "from money". How ever you arrive at financial freedom, it is some form of discipline that gets you there.
Or consider the business person who wants to be their own boss. Being successful as a business owner is not easy, and it definitely takes discipline. A dedicated season of learning and applying business leadership concepts would certainly pay off with some form of professional freedom. It is discipline which gets you there.
How about our wellness journey? No doubt, wellness discipline equals wellness freedom. If you've read Power Pantry for any amount of time, you know that our lifestyle choices have the most significant impact on our health and wellness. Simple disciplines in our choices equal freedom in our health.
So where can we exercise some discipline in our wellness journey in 2019? Did we leave some things undone in 2018? Then start there. That daily or weekly schedule of taking a walk, or getting to the gym for a swim, or actually training for that first 5k. If our lack of discipline kept us stuck last year, that's okay; it's a new year and new chance to live into some disciplines that will get us the results we want.
If you haven't already, go ahead and start the list of 2019 disciplines that will lead you to the freedom you are seeking.
By the Way
Little disciplines add up. Jocko Willink knows this, as does Navy Admiral William H McRaven. Admiral McRaven has an oft-repeated quote supporting the high value of small, daily accomplishments:
"If you want to change the world, start off by making your bed."
5.24
I have a sweet tooth, and try as I might, I have yet to overcome it, so over the years I have watched for healthier alternatives to the standard holiday baked goods. This is a great time to break out those power pantry dessert recipes that don't have the processed sugar, fats and additives found in many holiday treats.
Dried fruits are some of the best options for making satisfying sweet treats that our bodies will appreciate and that will help us keep the holiday spirit. For years I have appreciated these natural sweet treats, and keeping them on hand can make all the difference in holiday baking.
Dates are one of the best natural sweeteners, and make a great foundation for some really satisfying desserts. Combined with nuts, chocolate and a bit of flavor from vanilla or coconut, and you can create treats that rival the best family cookie bars.
Other great dried fruits that can easily stand in with holiday sweets are apricots, raisins, figs, dried cranberries and dried apples. There are even some really good dried banana chips available (baked or freeze-dried) that are great for holiday baking.
Check out these paleo recipes made with dates: Paleo Grubs - 45 date recipes (some are savory, but most are sweet treats, with awesome ingredients.)
And a quick search for dried fruit desserts will yield a bunch of great options. So consider alternative sweets this holiday season to keep things festive and yet healthful. Dried fruits, especially dates and figs, can be a tremendous addition to holiday baking traditions.
By the Way
At Thanksgiving, our family enjoyed some almond-stuffed bacon-wrapped dates. They were awesome, and we will definitely be making those again. We even tried some of the dates stuffed with dark chocolate chips (and wrapped in bacon of course) - also exceptional, and with a more sophisticated taste.
5.23
"Ah, but a man’s reach should exceed his grasp, Or what’s a heaven for?"
Oswald Chambers, My Utmost for His Highest, May 9
2018 is almost done. Maybe we've hit all our goals we had set out before us, and maybe we haven't. We likely won't finish off our list in the next 3 weeks...
Now is the best time to start looking at 2019. What will we set out before us to spur us on? Maybe we have a goal or two from 2018 that we migrate to our list for next year. That new biking habit we just didn't tackle, the workout routine that we had planned to wear thin by being at the gym daily, or maybe the half marathon that we abandoned because of those joint aches and pains...
Last year's unlived lives can be our foundation goals for next year. Starting right where we left off may be the best way forward. The key for motivating goals is to stretch just a bit beyond what we really think is possible.
Do you have goals that make you a bit nervous, or doubtful you'll achieve it? Or maybe you have a big, audacious goal that actually makes you a bit scared... as long as it is still in the realm of possibility, that might be just the right goal for you next year.
I love the Oswald Chambers quote I shared above - our reach (what we can conceive of, or dream about, or see in our minds' eye for our future) should be beyond our grasp (what we can understand, what we are confident that we can tackle - those things right at our fingertips). I think it is great to live on that edge of what's possible.
So after some of that mindful time we mentioned last week, let your mind wander a bit and think about what 2019 may hold for your wellness journey. Now is the time to set a foundation for 2019; then when January comes we can get to work.
By the Way
I learned long ago that we create accountability by sharing our goals, even the crazy ones (especially the crazy ones). I don't see it as bragging or one-upping others, just a bit of social connection where I expect others to check in on whether I saw it through. So... my 2019 stretch goal is to run a Spartan Ultra - the longest regular race they offer. It is 30+ miles and 36+ obstacles... I'm signed up for April 27th.
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.
5.21
Ready or not, the holidays are right around the corner. Living a wellness lifestyle, my goal is always to thrive through the holidays, not simply survive. There will be parties and dinners, feasting and football, and likely lots of cookies and cakes. So what's a health-conscious person to do? Here are some tips I've shared in the past, and are certainly worth repeating and living out again this year:
- Feasting at Thanksgiving and Christmas is okay, just be willing to offset these with appropriate 'fasting'. Eat clean and watch portion sizes before and after the big dinners. Remember calories-in-calories-out... if we aren't getting enough (or any) exercise over the holidays, we're going to pay for it in additional weight and all the ills that go along with backsliding from our wellness convictions.
- As you stock your pantry for the cooking and baking ahead, shop the perimeter of the local market. That's where we find the freshest and least-processed foods (think fresh produce, the meat counter, and fresh baked goods). The interior aisles of the market have all things processed, preserved, sealed, boxed, and far from fresh.
- When visiting, offer to bring a healthful dish. Make it flavorful and nutrient-dense, without being tree bark or the latest vegan craze. Think Brussels spouts, butternut squash, asparagus, wilted spinach or kale, green bean casserole made with fresh and organic ingredients, or a wonderful sweet potato bake sans the marshmallows and brown sugar (maybe honey to sweeten the deal, and a grain-free topping made from almond flour). I'm not big on sharing recipes, but a little online searching yields plenty (check out Dr. Josh Axe - https://draxe.com/holiday-recipes/)
- At the big dinner, take your time. Start with small portions, and stick to the more healthful sides that are offered. Plan for seconds by not loading up your plate on the first round. Take about 10-15 minutes to finish that first plate, and you'll start to feel satiated; then you can selectively (and sparingly) go for seconds to enjoy small portions of your favorites on the second round.
- At dinner, take your time, make conversation, and put your fork down between mouthfuls. Savor the experience and the time with family and friends. Don't shovel. This will lengthen the meal (or at least your own pace) and help limit how many calories you consume. The point is to enjoy the experience. Savor it. Linger.
Holiday celebrations should be a rich and relational time to be grateful, to reflect, and enjoy time with family and friends that we don't get all year long. We can do well if we set aside the slick, competitive consumerism that steals our time and attention, and focus on truly celebrating.
Make this holiday season a time to thrive, be thankful, and maybe even share what our wellness lifestyle has meant for us.
By the Way
I'm a proponent of remembering how far we've come. Take time this holiday season to reflect on what was happening in life five years ago. It can even be fun to go around the room with children or grandchildren to have them share what life was like five years ago. Then consider where life may take us in the next five years. Time passes so fast these days, we can easily miss the progress that is happening right in front of us. What better time than holiday vacation to recall the journey we're on and all that has brought us to today.
5.20
"Dream lofty dreams, and as you dream, so shall you become. Your vision is the promise of what you shall one day be; your ideal is the prophecy of what you shall at last unveil."
--James Allen
It was December of 2015 that I first put down in writing that I might someday run a Spartan Race, and maybe even attempt the Spartan Trifecta (three progressively harder races, run in the same year.) That was truly a 'dream' and a stretch goal at the time, yet here we are in late 2018, and the dream from several years ago has been fulfilled.
Last month I ran my 3rd of 3 Spartan Races this year, to complete my Trifecta. It was a tremendous day! (as they have all been). Jen and our girls joined in the trip to central VA to be a much-appreciated cheering section. The course was lots of rolling hills, which made it 'easy' compared to the ski slopes of PA and northern NJ that I've run for other Spartan Races.
What was a seemingly crazy dream from years ago, became reality. Was it a snap of my fingers, and there I was, mission accomplished? No, not a chance. It's been hundreds of miles of running (lots of hills included) thousands of burpees, push-ups, pull-ups, sit-ups and squats. Climbing trees, bear crawls, lunges... the workout list goes on.
You have your dreams, and your goals ahead of you. Don't latch on to what I or others are doing. Find your own dream, your own path, your own motivation, and follow. We do best when we don't compare ourselves to others, but simply compare our today, with our yesterday. How is MY journey shaping up? Have I overcome what kept me down or took me out? Have I grown or accomplished or met the challenge of whatever adventure is at hand?
Maybe you have a big dream before you. Pursue it. Take strides to accomplish it. Make the most of today and eventually you'll see how far you've come. Before you know it, you'll be livin' your dream.
By the Way
I don't run for shiny metals (although they're cool) or for the cheering crowds (although the kudos are appreciated). I run to conquer what's between my ears. There is no stretch of road or muddy obstacle that keeps my down. But my own head-trash? That can take me out in an instant.
This is my reminder of the 2018 Trifecta accomplishment - a wedge from each race (red for the Sprint; blue for the Super; green for the Beast). Dream fulfilled.
