Wholeness Health and YOU!

Becoming “Soul-Centered”

It’s Sunday. As I enjoy my morning pot of coffee I open my Kindle, wondering what my next read will be. A few weeks ago I finished ‘Eat Pray Love’ (for the umpteenth time!) which has once again fired me up to put myself a little higher on my priority list. It also reminds me of how much I miss meditating. During the pandemic, when I was teaching from home, I developed a fantastic routine and I feel that it got me through some really tough times. I even had a 242-day streak! That promptly ended when we went back to school and suddenly I traded my meditation time for a morning commute. My time and energy were spent elsewhere. More to do. More to worry about. More stress. You know the drill . . .

I miss that ‘me’ time, though. The quiet. Just being. So this morning I re-downloaded a book I’ve read a couple of times – one that I can honestly say has changed my life – helping me to focus on who I truly am and how I want to live. It’s called, “Soul-Centered: Transform Your Life in 8 Weeks with Meditation” by Sarah McLean. I began to read. In her introduction she explains how we’re raised to focus on the ‘external’. We even describe ourselves using words that are based on external factors. Meditation, however, teaches us to go inward, to connect with the real us, and to learn to navigate our lives from within. She says that when we’re ‘soul-centered’, we’re much happier, calmer, and better able to recognize the things that trigger our stress responses and return to center quickly so that the situation doesn’t turn into an avalanche. She also says that our ability to interact with others improves tremendously and we exude a “quiet power” that draws other people as well as desired outcomes to us. In other words, we make things happen. I like that idea!

I’m a firm believer that everything is connected and when something is out of whack, it starts a chain reaction of effects that could prove detrimental to our overall health. On the flip side of that, I also believe that when we are balanced, everything works well together. Apparently I’m not the only one. She believes it too. So does Dr. Deepak Chopra. Sarah says that, when she first heard him speak many years ago, his ideas went against the grain a bit, though it is now more widely accepted that “health is more than just being free from disease; it is a dynamic state of balance and integration of mind, body, and spirit.” She goes on to describe all of the other benefits of meditation too – physical, mental, and emotional – that have been backed by scientific research. When we meditate regularly, we can lower cholesterol, regulate blood sugar more effectively, focus better, reduce symptoms of anxiety, depression, and even ADHD. It also improves our mood, helps us sleep better and react differently to stress. (Yes, please!) She goes on to say that when we are living a soul-centered life we are more engaged in the present moment, we are more confident and don’t look to others for validation or worthiness, we have more energy, we’re more open to experiences, we are naturally at peace, and we are authentic in how we treat ourselves and others. Umm . . . wow!

The more I read, the more I feel an intense need to revive my meditation practice. So I’m going to do just that – and I am extending an invitation to you to join me on this journey. Next week, I will share some of the basics of meditation that Sarah highlights in her book, then for the following 8 weeks I will be reading it, doing all of the meditation practice exercises she prescribes, and sharing what I experience and learn with you. I invite you to read along with me and see what meditation can do for you. Be on the lookout for a new post every Sunday – and please share your experiences with me! I would love to hear from you. I’m so excited to begin again and I hope you’ll join me!

Next week . . . Becoming ‘Soul-Centered’: The Basics

Check your local or online library to borrow Sarah’s book or click here to find it on Amazon.

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Hello! It’s Been a While . . .

Dear Friends,

I’d like to begin by offering my sincere apologies for the lengthy, yet unintentional, hiatus. I was truly embarrassed when I realized that my last post was dated January 5th. As much as I would love to explain away my absence with a dramatic story of terrible circumstances or some such thing, I cannot. The truth is that I have simply fallen victim to being human, allowing all of the events in my life to take over my time and attention. Between diving into home renovations, college graduation, and working, I’ve also been wrestling with a few external stressors, to which I know everyone can relate. And I’ll admit that I’m a bit irritated with myself for not prioritizing myself better and making time to pursue my passions.

Then, one day recently, I bought this journal on a whim at the grocery store because I was drawn to the cover design. The graphic caught my eye, as did the title. Both speak to my love of nature and my sense of adventure, not to mention my desire to travel. In fact, the word means “a great desire to travel and rove about”. I think it’s appropriate. Maybe it’s my word. I’ve always loved adventure and I want to travel more, in the physical sense, but I’ve come to embrace the notion that life itself is a journey too. Even the goals we set for ourselves cause us to embark on a pilgrimage of some kind – spiritual, emotional, physical, or otherwise – and if we can persevere, we discover things about ourselves, others, and our lives that change us and how we choose to live. Some parts of the process may not be pleasant, some will challenge our beliefs or ideals, and others will push us to our limits, possibly to our breaking points. But ultimately, if we can somehow manage to survive the obstacles, we will be stronger, wiser, and better for it. I mean, haven’t my own struggles led me to my greatest joys? The heartache of infertility took us on a path we never expected and our reward is three wonderful children. Enduring my teaching years was rather excruciating and damaging, but doing so allowed us to put our kids through college without drowning them in debt. My health scare in 2019, coupled with battling symptoms of perimenopause, led me on a path to wellness, which turned into a new career opportunity. And I couldn’t be happier.

So “wanderlust” has some new meaning for me. It’s not just the desire to travel, but the aspiration to explore and grow as a person, to find out more about myself, who I truly am, and what I really want. And I just realized (duh!) that the introduction to this very website asks, “Where will your journey take you?” To answer this question honestly, I’d have to say that I have no idea. But I suppose that’s part of the adventure, isn’t it? We set a goal – a destination, if you will – and work toward that. The one thing I’ve learned so far, however, is that the road isn’t always a straight line from A to B. And if I know myself well enough to admit it, my roads always seem to involve some curves. Some of them come out of the blue, and sometimes I create them. And the more I think about it, the more I wonder if we ever really, truly make it to our destinations. Maybe they’re just pitstops and diversions we encounter on the way to somewhere else, always traveling, always changing, always learning.

In an effort to embrace this new word, I hope to seek out and explore new things and ideas, learn from them, and share them with you. Where this leads, I do not know, but I’m willing to see what happens. I’m open to the possibilities. I have some ideas that have been brewing for quite a while and now I feel that it’s time to bring them to fruition. I hope you’ll join me.

New Day’s Resolution – 2023

Happy New Day! Yes, I realize that it looks like a typo, but it’s not. There’s a reason the title is what it is. Let me explain . . .

A couple of weeks or so ago, I had a conversation with someone who asked me what my New Year’s Resolutions were. I replied that I don’t really have any. Nothing specific, anyway. I told her that I’m just not into them.

“Everyone has to have New Year’s Resolutions,” she said. “That’s what makes the new year so exciting. You get to start over. Get a fresh start. New year, new everything. It’s a time to look ahead. Everything changes!”

I love her optimism. I can see her reasoning, too, for sure. And I agree, it’s definitely a time to look forward. However, I guess I just don’t agree that just because it’s a different year at the stroke of midnight, the slate gets wiped clean and everything magically changes.

For example, 2022 was a year of some pretty major ups and downs for my family. We had a couple of deaths in the family, we had to say goodbye to our beloved dog, my dad was in and out of the hospital for about six months, my husband had a very scary health situation, and the stress of work and life has taken its toll on us. (Just like a lot of people!) And those things didn’t vanish at midnight. We’ll still have to deal with them this year. On the up side, however, we had some great successes like internships that have future potential, career change, plus we enjoyed traveling, and because of some of the hardships we endured, we’ve made some positive changes that we will continue to pursue this year. And 2023 looks to be a big year for our family – college graduation . . . kids starting their lives after school . . . new careers . . . some financial freedom . . . more camping and travel . . . definitely some great things ahead of us.

I didn’t want to seem pessimistic, and I definitely didn’t want to rain on her parade, so I just tried to explain to her that I have a different way of looking at it, and that I’m more of a “New Day” kind of person. I mean, why does “starting over” have to happen ON New Year’s day?

In my opinion, the “New Year” angle has been worked to death for many years, and it’s still going strong. It’s what gets us in the door of the local gym or to start that new diet. It gets us hyped to find a new job or get our finances under control. It urges us to get the latest-and-greatest technology upgrade. It convinces us to buy a new car, what with the great sales and low interest rates . . . and on and on it goes. The problem is that these excited feelings tend to be short-lived. Our efforts to get a handle on our love handles or money woes often fall short of our high expectations. The novelty of our new “toy”, as well as that new car smell, disappear. And down the drain we go . . .

So my question, then, is “why not now?”

Today is “New Day”!

It’s just as good a time as any to start something new. Pick something doable and start today. Maybe your goal is to be better hydrated. Okay – start by drinking an extra glass of water today. Then continue that practice tomorrow. If you want to get some more exercise rather than sit on the couch watching TV, you could try marching in place while you watch or, if you have a treadmill, hop on and watch your favorite show. Make a date with yourself a few days each week to continue the routine. Or maybe you want to cut back on spending. I suppose you could think about what you need versus what you want and let that help to influence your decision to buy. If your goal takes a bit more planning, do your research today and then set up a day (VERY soon!) that works for you to begin. Then continue to do it. Whatever your goal may be, let it be yours and do it your way. Let’s face it, good choices and habits are easier to sustain when they’re on your terms. And the victories are so much sweeter!

I figure time is a continuum. It keeps on ticking. We can certainly take a few moments to reflect on the past and use the lessons we learned to shape a positive future for ourselves. But New Year’s Day only happens once every twelve months, and if something isn’t working for me in April, it would be reeeeeeally difficult to wait another eight months to make a change for the better. So, rather than a “New Year’s Resolution”, I’m making a “New Day’s Resolution” to keep moving forward. Continue the positive changes I made last year into this year. And if I’m faced with a challenge, or something that isn’t working for me, I’m going to extend myself a little bit of grace, make a change right then and there, and move on.

You may or may not agree with my feelings on the subject, and that’s perfectly ok. I’m not sharing this with you to try to convince you one way or the other. I simply believe that we have enough to deal with in life and don’t need the added pressure of holding ourselves to unrealistic, self-imposed resolutions we set on a certain day each year. I don’t think we need a new year to make a new start or make a positive change. Every “New Day” is a good time to express our gratitude for the lessons we’ve learned, remove what no longer benefits us, then move forward with open minds, a positive outlook, and hope in our hearts.

I wish you a very happy New Day!!!

#HappyNewDay #KeepMovingForward

Roasted Brussels Sprouts & Carrots

As a kid, there were certain vegetables I did my best to avoid eating. In fact, I have a few distinct memories of sitting by myself at the dinner table, making designs with my green beans while the rest of my family went on to other things. And, like a typical kid, I also stayed away from broccoli, peas, cauliflower, and brussels sprouts. I did, however, love things like tomatoes, cucumbers, salads, corn, and potatoes (as long as they weren’t mashed).

As I got older, my tastes changed, and I grew to love most everything that used to give me the heebie jeebies. Give me green beans, broccoli, peapods, peppers, avocados – you name it, I eat it. Except for brussels sprouts. I kept trying them, again and again, having heard somewhere that you have to try something at least seven to ten times before it starts to become appealing. But it just wasn’t working. Until my husband found a recipe online for roasted brussels sprouts and carrots. We were trying to shake up the typical Thanksgiving side dish and this sounded interesting. Funny thing is that I haven’t been a fan of cooked carrots (I prefer them raw) but I figured, why not? So we tried it. And lo and behold – turns out I DO like brussels sprouts! We found the original recipe on Food Network, then tweaked it a bit by substituting coconut oil instead of vegetable oil, then omitted the sugar and salt. And the result was amazing. A little healthier, too. The coconut oil replaces the sweetness of the sugar and, by also not adding salt, it’s a better heart-healthy dish. (You won’t miss it.) My family loves it, and it’s incredibly easy, too. It works well as a side dish for any meal, really, but helps to balance out a time when we typically overindulge on tasty holiday delectables . . . 😉 Check it out and let me know what you think!

Happy eating!

Prep time: 5-10 min. Cook time: 25 min. Total time: 30-35minutes

1 pound brussels sprouts (washed and quartered)

1/2 pound sliced carrots

2 tablespoons coconut oil* (warmed slightly to liquid)

juice of 1/2 lime

1 clove garlic (minced or grated)

pinch of red pepper flakes

chopped mint (to taste – optional)

Whisk together coconut oil, lime juice, garlic, and red pepper flakes. In a bowl, drizzle oil mixture over brussels sprouts and carrots and toss until coated. Place on a baking sheet. Roast at 450° until tender, about 25 minutes. Toss with more lime juice and chopped mint, to taste. Serve immediately.

*You may substitute olive oil for the coconut oil, however you’ll need to reduce the oven temperature to about 350° and cook for a longer time.

Muscle Strength and Bone Density

I was recently asked about the relationship between muscle strength and bone density. I confessed that I knew there was a direct correlation, but that I wasn’t sure of the intricacies of such a relationship. And I will admit to you that I was irritated with myself at not knowing the answer. So, true to my nerdy nature, I did a little research . . .

Turns out, there IS something to this little relationship between the two. I poked around some websites and looked at a few rather involved case study reports, and came up with a simpler explanation that I hope will make sense – and possibly inspire you to think about how this may affect your own health.

First, a couple of definitions. Osteoporosis is something we hear about frequently. Simply put, it’s the weakening of our bones. It can cause us to have trouble walking, contribute to skeletal imbalance, and make our bones so brittle that fractures are common, especially in our hips, backs, and wrists. Sarcopenia isn’t quite so well known. It’s the weakening of our muscles. As we age, we lose muscle mass and strength, especially once we reach our 40s and beyond, but may start as early as 30 if we’re not active or don’t eat well. (Eek!) This also contributes to issues with balance and performing everyday activities such as walking, bending, lifting, etc. When we lose muscle, we get weaker, which means our muscles have trouble helping our bones keep us upright, which eventually leads to our bones getting weaker, too. Do you see where I’m going with this?

The solution? Healthy eating habits and regular exercise, specifically strength training. Here’s why. H.M. Frost came up with the Mechanostat Theory, which basically states that our bones seem to have an ability to recognize increased demand, or stress, put on our muscles and bones and responds by making more bone tissue. It’s like a biological mechanism that’s triggered when the bone is under repeated stress, i.e. strength training. Plus, and this is pretty cool, bone growth appears to happen most where the stress, or loading, is greatest – mainly, our legs, hips, wrists, and spines. So putting our bones under stress can actually call bone-building cells into action, even as we age. That means that we can slow, and possibly reverse, the weakening of our muscles and bones!

The long and short of it is this: when we build our muscles through exercise, we can also build our bones in the process. And when we do this, there’s a host of benefits. Stronger muscles lead to an increase in balance and stability, which lead to fewer falls and fractures. And by building muscle, we increase bone density which means a decrease in the risk of osteoporosis. And just by being stronger, we’re able to grow old and enjoy all kinds of our favorite activities without too many issues. Wow! And that’s just the start! There’s a lot more that I can get into, but for now I hope that you have an idea of how muscle and bone affect each other and that learning about it causes you to think about ways you can incorporate exercise into your routine so that you can enjoy what you love to do for as long as you can.

Stay strong!

https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279907/

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968

https://my.clevelandclinic.org/health/diseases/23167-sarcopenia

Butternut Squash Chili

The Fall Season brings bright colors, crisp temperatures, football . . . and a host of veggies that I really don’t know what to do with. One of my nutrition goals is to try new fruits and vegetables that I didn’t eat growing up or that I didn’t enjoy, as well as to spruce up our menus throughout the year so we don’t fall into a rut. And with the cost of food nowadays, I think it’s really important to take advantage of whatever is in season so as to get the best prices. And right now, it seems squash is king. Which leads me back to the fact that I don’t know what to do with it. So, I did a little research . . .

Apparently there are hundreds of varieties of squash – not very helpful when you’re new to it. It’s squash overload. But basically there are two kinds: Summer and Winter. Summer squash are ones like zucchini and yellow crookneck, but mainly these are picked in the warm months, have a slightly thinner skin, and don’t keep very long. (That explains a few things for me.) Winter squash, on the other hand, are picked in the cooler months, and because they have a thicker skin, can be stored longer. These are the acorn, pumpkin, and butternut types.

Turns out squash is pretty powerful, too. They’re loaded with Vitamins A, B₆, and C, plus calcium, magnesium, beta-carotene, and iron. These help with eye, skin, and mental health – and the fiber means it’s good for your gut. Not to mention it’s also pretty tasty. So here’s a recipe we recently tried that blew us away with its zingy, flavorful yumminess. We substituted the ground beef with ground turkey, by the way, and it’s a lighter, but still filling, alternative.

Prep: 10 min.

Cook: 30-40 min.

Total: 40-50 min.

2 tablespoons extra virgin olive oil

1/2 cup diced celery

1/2 cup chopped red onion

2 cloves minced garlic

1 pound lean ground beef or turkey breast

2 teaspoons red pepper flakes

2 teaspoons ground cumin

2 teaspoons paprika

1/2 teaspoon ground coriander

1 teaspoon onion powder

1 teaspoon garlic powder

salt and pepper (to taste)

1/2 cup chopped red bell pepper

2 1/2 cups diced butternut squash

2 cups diced tomatoes w/ juice (if canned)

1 cup tomato sauce (no sugar, if possible)

1 cup chicken or vegetable broth

fresh cilantro or parsley for garnish

In a large pot, heat the olive oil over medium heat. Sauté the celery and red onions for about 3 minutes. Then, add the garlic, and sauté for another minute.

Add the ground beef (or turkey) cook thoroughly, breaking it up with a spoon, about 5 minutes or so. (If using frozen meat, thaw it first.)

Add the red pepper flakes, cumin, paprika, coriander, onion powder, and garlic powder. Add salt and pepper to taste. Mix everything well.

Add the red bell peppers, butternut squash, diced tomatoes, tomato sauce, and broth, then mix well.

Bring the chili to a boil, cover with a lid, and reduce heat to a simmer. Cook for 30-40 minutes. Serve with fresh chopped cilantro.

Note: If you’re watching your salt intake, this recipe can be made without it and still be full of flavor! Also, this makes really good leftovers!

Happy eating!

https://www.countryliving.com/gardening/a23457839/types-of-squash/

https://www.webmd.com/diet/health-benefits-squash

https://www.verywellfit.com/winter-squash-nutrition-facts-calories-and-health-benefit-4117503

Original recipe by Olivia at https://www.primaverakitchen.com/no-bean-whole30-butternut-squash-chili/

The Darin Olien Show: Working Out for Personal Growth with Sal Di Stefano

Let me begin by saying that even if you’re not a fan of podcasts, at least listen to this one episode. I’ve listened to it three times. And I’ll probably listen to it again whenever I need a bit of inspiration. The energy and passion of these two guys is powerful and I can’t help but get caught up in it! Darin’s guest is exercise guru and Mind Pump podcast cofounder Sal Di Stefano. He also authored the book “The Resistance Training Revolution” which is all about strength training as the way to more energy, more fat loss, increased metabolism, and better overall health and aging, which is true, but this episode isn’t about his book . . .

This particular episode is about how working out, though it may begin as a way to “fix” something we don’t like about ourselves, can become about the journey rather than the destination. Sal asks why we punish ourselves with [insert exercise of choice] if we don’t enjoy it? Why do we spend hours upon hours beating ourselves up to chase some imagined (and quite possibly unattainable!) aesthetic? Think about it . . . how many times have you heard people talk (or worse, complain) about the hours per day they spend at the gym? How many people do you know who have signed up for a gym membership in January, all pumped up to work out, only to fizzle a month or two later? In this episode, Sal relays a story about a woman whose friend was super-healthy and still died young, therefore she stated that eating well and working out didn’t prevent her friend’s death so she decided she was just going to enjoy life. This blew his mind – and suddenly set him on a new trajectory. If we don’t like the exercise we’ve chosen, then it turns into a chore, and we give up. He suggests that when we do the right kinds of exercises, and we stick with it because we enjoy it, “the result is the side effect and what you love is the journey and the journey is where everything happens”. The bottom line is this: “If you enjoy the journey, you’re going to do if for the sake of doing it.”

Sal also suggests one more thing: change the purpose of working out from self-hate to self-love. If we approach exercise from the perspective of ‘I’m going to take good care of myself’, it’s so much more sustainable than if we punish ourselves and circle the shame drain. (Plus, it’s much more uplifting – I know I’d rather spiral up!) And health isn’t just about working out and/or eating good-for-you food. He describes health as a “sphere”, encompassing many different aspects of our lives, not just the physical. And when we pay attention to those things, and incorporate them into our pledge to take care of ourselves, then it all comes together in a way we could never imagine.

There’s a LOT more to the episode, which I won’t detail here – I’m much too excited and would probably ramble more than I already have! Go! Listen to it! See for yourself. Listen to his story, his A ha! moments, his own health hiccup, and his no-nonsense, common sense approach to health. Get swept up in his energy.

Click to listen to The Darin Olien Show episode featuring Sal Di Stefano. Enjoy!!

Check out Darin’s web site and all the things he’s into at darinolien.com

If you’d like to learn more about Sal and his book, go to theresistancetrainingrevolution.com or give the Mind Pump podcast a try.

Stuffed Bell Peppers

As I was flipping through my cookbooks, desperately searching for something tasty to get us out of the current food rut we’re in, I stumbled upon an old favorite: Stuffed Bell Peppers. I offered it up as a suggestion for our dinner menu and got the thumbs-up. As I perused the recipe, I realized that our way of eating has changed quite a bit since I last made them. Namely, we very rarely eat beef anymore and I don’t remember the last time we ate white rice.

Then my brain began to churn. How could I revamp this recipe so that it’s more in line with our better eating habits? First, I’d swap beans for beef, and brown rice for white rice. Second, I decided not to boil the peppers first in order to keep as many nutrients as I could. Not going to salt them either. No need. And, third, I’m definitely using real cheese instead of American. Ok, I thought, this might work. (Please keep in mind that I prefer to use fresh rather than canned items, but I also kind of did this on the fly and used what I had on hand.) Here’s what I came up with:

Prep: 5-10 minutes

Cook: 35 mintues

Total: 40-45 minutes

4 large bell peppers, any color
3/4 cup diced sweet onion
2 garlic cloves, finely grated or minced
14.5 oz can of black beans, drained and rinsed
14.5 oz can of diced tomatoes, undrained
2/3 cup organic brown rice
2 tablespoons Worcestershire sauce
1 teaspoon dried basil
1/2 teaspoon dried marjoram
1 cup finely shredded Colby jack cheese

In a skillet, lightly sauté onion and garlic in about a teaspoon of olive oil on lower heat to soften them. Stir in black beans, undrained tomatoes, uncooked rice, basil and marjoram, Worcestershire sauce, salt and/or pepper to taste, and about 1 cup of water. Bring to a boil. Reduce heat, cover, and simmer for about 20 minutes or until rice is tender. While the mixture is cooking, wash and cut the bell peppers in half lengthwise, removing the stems, seeds, and membranes. Arrange the peppers in a 9 x 13 pan. When the rice mixture is done, remove from heat and stir in about 1/2 cup of cheese until it’s melted. Scoop the mixture into the peppers, top with remaining cheese, and bake in a 375° oven for about 15 minutes. Let them stand a minute or two, then serve. Makes 8.

If you need less, cut the recipe in half – or keep it as-is and you’ll have easy leftovers! For some extra zing, you can sprinkle a little hot sauce on your pepper (we like Cholula or Tapatío) and my daughter likes a tiny dollop of sour cream. Have some fun with it. Maybe substitute vegetable broth for the water or try different spices. This recipe has some room for experimentation. Let me know what you think!

Happy eating!

Original recipe: Better Homes and Gardens New Cookbook, 10th Edition

Not All Flour is Created Equal

I don’t know about you, but I love toast. Lightly buttered. A sprinkle of cinnamon. Or with peanut butter. Maybe a little honey. Or crushed berries. I don’t have it very often, but sometimes it just hits the spot. Yes, I know it’s processed – but I love it anyway! And there’s a little trick I use to make better choices when it comes to buying bread at the store. Sure, I look for things like added sugars (not to mention all the different names for sugar!) and preservatives, but the one thing I look at FIRST is flour.

Let’s take a look at wheat bread, for example. We all know that looks can be deceiving. Earthy colors like green, brown, maroon, or gold dominate the packaging. There may be an image of grains of wheat somewhere. Or maybe leaves. Or the sun. Strategically placed and marketed to make us think it’s good for us. It also might say ‘Multi-Grain’ or ‘Whole Wheat’, but is it really? Like, 100%? Sadly, chances are that it’s not. So how do we know? Well, flip that bad boy over and take a peek at the ingredients list. What’s the first ingredient? Most likely it’s flour of some sort. And it might very well be wheat flour, but what we’re looking for here is the word ‘enriched‘. Is it there? Does it say ‘enriched wheat flour’? (Or something along those lines . . .) If so, put it back on the shelf. Here’s why . . .

During processing, the good parts of the wheat plant are removed – namely the husk and bran – and unfortunately, those are the parts with all the vitamins, minerals, and fiber that we need. So the manufacturer puts those things back in later, thus making it an ‘enriched’ product. Problem is, that also makes it more processed and not so good for us.

You might ask, “Ok, so, is there a decent bread out there somewhere? And how do I find it?” Look at the ingredients list. The better breads will have something like ‘whole grain wheat flour’ as the first ingredient, and then whatever follows should be whole grain as well. Organic? Even better. Another tip: healthier breads usually have fewer preservatives and need to be refrigerated or even frozen or they’ll spoil (read: mold) much sooner than regular bread. And I suppose, if you have the time and desire, you could make your own bread with very few, much more wholesome ingredients, and you’ll know exactly what went into it. No guesswork involved. Plus, there’s something wonderfully satisfying about being able to say, “I made that!”

I could go on a tangent about the benefits of eating whole grains, but I don’t want to overwhelm you. Suffice it to say that if you choose breads that don’t have ‘enriched’ flour (of any kind – wheat or otherwise), you’re making a better choice for you and your family. Just something to keep in mind the next time you’re in the bread aisle.

ewg.org

The Green Movement train has really picked up steam in recent years – and that’s a very good thing! Many of us are becoming more aware of how what we do affects our health and our planet. As a result, we’re recycling more, buying more environmentally friendly things, finding sustainable resources, choosing organic foods, and paying closer attention to the products we use on a daily basis. Are they good for us? For the environment?

If you’ve ever wondered about how the common household items you have stack up, consider visiting ewg.org where you’ll find all kinds of useful information and product rankings of the things we use all the time. From laundry detergent and cleaning products to personal care items and makeup, chances are the Environmental Working Group has the scoop on something you use.

One note of caution: visiting this site can not only be eye-opening, but a little scary. If you’re not quite prepared for it, you may encounter information overload, then your brain may shift into over-reactive gear, especially if you find that a few products you use don’t quite measure up, then you may quickly become addicted to looking up more and more items and suddenly find yourself wanting to toss out everything in your house!

Sigh. Deep breath.

Don’t get rid of everything all at once. It’s not necessary. But if you DO find that you want to make some changes, consider finishing up what you’ve got and use that time to search for better choices and go with those next time. Little by little, one step at a time. If enough of us jump on board, we’ll be able to make a huge difference in the world. And, to be honest, once you start making those changes, it feels good to know that you’re doing the right thing, becoming healthier, and helping to create a better planet for generations to come.

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