4.25
Mushrooms often get a bad rap. It is said that there are two opinions on mushrooms - you either love them or hate them. What many haters don't consider is how healthful mushrooms can be as part of your pantry.
From significant antioxidants and cancer-inhibitors, to copper, calcium and selenium, mushroom varieties offer all kinds of nutrient-rich benefits. You get fiber and low carbs with mushrooms as well; great for controlling diabetes and contributing to heart health.
There are lots of edible mushroom varieties, but the most beneficial are not as commonly know. Most popular are the white button mushrooms, portabello and crimini, but these aren't the most nutritious.
Check out some of the mushroom varieties reviewed by Dr. Andrew Weil in this post:
Dr Weil on mushroom varieties
Even so, there are still distinct health benefits from mushrooms of all varieties. See this article from Dr. Josh Axe:
Dr. Axe on mushroom health benefits
Please note: it is always best to consume mushrooms which are cooked. Raw mushrooms are known to have carcinogens which are cooked off at high temperatures (like from broiling, grilling or sauteing). So be sure to cook your mushrooms before enjoying them as part of a nutrient-dense menu.
Pick up some mushrooms today and enjoy the savory, meaty flavors and textures, and enjoy the health benefits which go with them.
By the Way
Almost half (47%) of all commercial mushrooms, worldwide, are grown in a small PA community in Chester County, just west of Philadelphia. Kennett Square is the small town that has the distinction of "mushroom capital of the world"... literally. See more information here.
4.24
...in Community.
I did my 5th half marathon yesterday, and it was a really great experience. We live in Lancaster County, PA, and I'm regularly reminded of what a special place it is. This race was one of those reminders.
The run was to benefit the local fire company in Bird-in-Hand, PA, a small town east of Lancaster, and right in the middle of Amish farms and tourist attractions. It is 3,000 runners and thousands of volunteers, spectators, supporters and locals, to yield a great event.
They do a lot to make the run special:
- Parts of the course go through an operating farm
- You get to see the Amish countryside close up and personal
- Amish and Mennonite families staff the water stations and cheer the runners on
- There is a free 'community picnic' after the race - everyone is invited for chicken bbq, hot dogs and sausage sandwiches, fixins and cake and ice cream
- There is one of most unique medals (a real horseshoe) for finishers - check out this article from 2014 in Runner's World magazine about the Coolest Medals...
- If you run the Garden Spot Village Marathon (or half marathon) you qualify for the one-of-kind Road Apple Award
The theme for the Bird-in-Hand half marathon is "The Joy of Running in Community". The founders, Jim and John Smucker from the Bird-inHand Family Restaurant, are from a seriously committed running family, and they know that running, and the culture surrounding it, can build great community. It certainly worked for me and my family yesterday. I had a tremendous run and together we enjoyed all the event had to offer. Look for a wellness commitment where you can find and build community - you'll be glad you did.
By the Way
The course is set on rolling hills of the local farm land, which for me is an easier run than where I train. The result? I had my best half marathon time ever at 2:09:14. Not stellar, but great for me, as I was 10 pounds heavier and 13 minutes slower at the GSV half marathon this spring. And, yes, I qualified for and received a Road Apple Award..
4.23
One of the things I appreciate about a wellness lifestyle is that if you're serious about, it is a constant adventure. There is always something new to learn, new ways of training or performing your most common exercises, and no doubt there will always be improved ways of eating and stocking our pantries.
This spring I did a post about Racing Fuel, reviewing carb-loading and how to fuel long runs or exertion. I wanted to share this great homemade sports gel/block that I'm trying out for the Bird-In-Hand half-marathon next Saturday.
I really appreciate the wealth of information that is found on the internet. This recipe is compliments of Trail Runner Magazine. I totally avoid corn-based products, and almost all sports gels and energy drinks have some form of corn syrup, corn starch, maltodextrin or other corn-derived ingredients. That's the last thing I want to do to myself on a run.
These endurance energy blocks are fruit juice, sugar and fruit pectin - basically you're making gummy bears... I chose awesome ingredients: 100% pomegranate juice, turbinado sugar and coconut sugar, and sea salt as my basic ingredients.
Check out this awesome article and recipe here. Remember, fuel for your run should be about 30g to 60g of carbohydrates per hour, if you're running over 90 minutes. You can start popping these energy blocks after your first hour, and have a couple every couple miles. That would keep you fueled up and energized through the end of the run.
So if you're doing any sort of endurance sports where you're exerting yourself for more than 90 minutes at a stretch (think obstacle course race, half or full-marathon, triathlon, etc.) you should be figuring out a great energy booster for your training and events.
By the Way
I look forward to trying out any number of the ingredient variations suggested in the Trail Runner article: Spirulina, Mango, Coffee & Cocoa, and more.
4.22
A couple weeks ago, I ripped an eyelet out of my good running shoes. Totally unexpected and it's worse than breaking a lace. Thankfully, we have have a local shoe repair shop which does a good job salvaging life out of shoes and sneakers which are damaged.
One problem though, was that it would take a week to get the running shoe back. And this was right in the middle of my training for the upcoming half marathon. I couldn't miss a week of training... what to do?
I have an almost worn out pair of running shoes which were still around the garage, and I use them for projects and errands. These shoes are well past their prime, and mileage limit, but that's what I had to work with, so I dug them out and laced up.
I put about 25 miles or so those old shoes this past weeks, and it went just fine.
One thing I've learned is to take life as it comes. Whatever shows up today is in God's control... it's not a surprise to Him, and really shouldn't surprise us. And there is likely a simple, doable solution in front of us if we'll just take a look around.
What are you facing in your wellness journey that isn't as you expected? Maybe you need to improvise a solution from the resources at hand. Have a look around. Be creative. Think differently and see with new eyes. Be willing to say yes to something that may not be the best solution, but is a workable solution.
By the Way
If you have a regular running habit, you should own at least two, maybe three, pairs of viable running shoes (I owe myself another good pair.)
Check out this forum post from Runner's World about how many pairs of shoes are the right number:
Runner's World article on pairs of running shoes
4.21
I am training for a local half-marathon, and it's now 3 weeks away. My running hasn't kept up with what my schedule is telling me, but I'm close. I have been working out regularly, and keeping after good stretching and short to medium runs.
So when I planned for a 6+ mile run yesterday, I thought everything was fine, and was looking forward to getting out early and enjoying a late summer run. I was doing great on the local roads and hills that I know so well, and then it happened.
I hit the wall.
I don't remember having a run like the one I had yesterday. And instead of beating myself up or just giving up and going home, I decided to let it play out. I walked. I 'never' walk... but yesterday, at about 3 1/2 to 4 miles in, I decided to walk some and see what would happen.
As it turned out, I did about 8 miles, with about 6 of it running and probably 2 of it walking. I was drained when I got back, but I felt like it was important to see it through, and I know I learned something.
I realized that Spartan training has moved some of my muscle mass from my legs to my upper body, so I have leg-work to do to prepare for this half-marathon. And I learned that my body continues to change with the years, and our pantry still has a great influence on my physical health.
Even though we focus on whole foods, and healthy, nutrient-dense choices, there are some foods in our pantry which are not the healthiest, and in some regards, I'm just missing nutrients. I did some great research yesterday and today, and am coming to terms with how my age is likely affecting my testosterone levels. Low T is very real for men over 40, and if you aren't keeping after vital nutrients and good food choices, you'll suffer unnecessarily.
So I have some simple work to do in the coming weeks. I'm almost 50, and though I could have focused on my testosterone levels years ago, I'm glad I'm starting now. I have a new outlook on 'how' to regain some vibrant energy and stamina. And I have about 3 weeks to get my legs back in race mode.
By the Way
There are great resources on testosterone health from Dr. Joseph Mercola and Dr. Josh Axe, two acclaimed doctors of natural medicine. Check out some of their resources here:
Dr. Axe's resources for T-hormone health
Dr. Mercola's resources for T-hormone health
And here are some foods to naturally boost T-hormone health, from Dr. Mercola
4.20
This past week I had a great conversation with a friend. We talked about life and work and our kids, and generally caught up about recent months. One topic concerned ongoing headaches one of his kids has suffered with, and how they are looking for causes and solutions.
He wasn't familiar with Power Pantry, so I mentioned that I post thoughts and guidance as sort of an amateur nutritionist, and include content about how foods can affect our lives. I also shared that after decades of suffering with consistent migraines, I can now turn them on and off depending on what I eat. (Keeping headaches turned off is my goal...)
What I learned about 6-9 months ago was the effect of amines on metabolism and bloodflow, and how that can manifest in serious headaches, and other health effects, if not recognized. Amines are naturally occurring compounds in food, most notably in aged cheeses, prepared and smoked meats, charred foods (meats, breads, even casseroles) and highly ripened fruits and veggies (like brown spotted bananas.)
Amines are usually dealt with handily by specific enzymes in our bodies, but if those enzymes are missing or lacking, amines can build up and bring with them various ill-effects. Among these are migraines and headaches, serious stomach issues (IBS, etc.) skin problems like eczema and itchy rashes, and depression.
The good news is that if you remove or substantially limit the amines, you can reverse almost all the symptoms and have no headaches, clear skin and eliminate the gloomy moods.
Check out this page on the 'Fed Up' website from Australia, about amines and their symptoms. Always recognize the potent effects that foods can have in our bodies, and therefore our lives. If you have a specific health issue you think may be related to a food sensitivity, find a good naturopathic doctor for wise counsel, and continue to question everything.
By the Way
I had posted about aggravating foods and sensitivities back in March, and numerous other times on Power Pantry. Food effects on our bodies are real, and every body is different. Keep seeking, with good guidance from your doctor and wise counsel from those who have walked the path before you. Solutions to many health issues are right there in our pantries.
4.19
Have you taken a good look at your pantry and fridge lately? Are they stocked with all that's good for your body or have less-than-healthful choices made their way in? One way to get into a power pantry groove is to shop local for farm-fresh foods.
We live in Lancaster County, PA. This area overflows with local, farm-fresh produce during the growing season. The eastern part of Lancaster County is even know as the 'Garden Spot'... one of the most fertile and productive non-irrigated farming locations in the country (and some would say the world.)
When stocking a power pantry, the goal is simple, nutrient dense, and unprocessed. Shopping at a local roadside stand would likely achieve all three. Look for fresh fruits (peaches and watermelon are at their peak for us in PA...) fresh veggies of every kind, and now you are likely to find great local meat offerings (free range chickens, grass-fed beef and more.)
If you're not sure where to find local farm-fresh offerings, just ask around. There's a good chance you'll find friends, co-workers and family who have favorite roadside resources for great local shopping. Another simple opportunity is to take a drive - try some back roads you've never been on. Slow down and connect locally, and you're sure to be rewarded with some farm markets and roadside stands.
Make it a point to rev up your pantry with fresh, ultra-local produce today. You'll enjoy the changing of selections as the seasons change, and connect better with your community, all at the same time.
By the Way
There are over 37 great roadside stand in Lancaster County, PA, alone... check out this link for a great local web site listing.
You can also try this local farm market site with listing all around the country and around the world.
Mushrooms often get a bad rap. It is said that there are two opinions on mushrooms - you either love them or hate them. What many haters don't consider is how healthful mushrooms can be as part of your pantry.
