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<!--Generated by Squarespace V5 Site Server v5.13.159 (http://www.squarespace.com) on Sat, 25 May 2013 23:45:50 GMT--><feed xmlns="http://www.w3.org/2005/Atom" xmlns:dc="http://purl.org/dc/elements/1.1/"><title>Word of Wisdom Living</title><subtitle>Word of Wisdom Living</subtitle><id>http://www.wordofwisdomliving.com/home/</id><link rel="alternate" type="application/xhtml+xml" href="http://www.wordofwisdomliving.com/home/"/><link rel="self" type="application/atom+xml" href="http://www.wordofwisdomliving.com/home/atom.xml"/><updated>2013-05-20T06:03:00Z</updated><generator uri="http://five.squarespace.com/" version="Squarespace V5 Site Server v5.13.159 (http://www.squarespace.com)">Squarespace</generator><entry><title>My Father's Garden</title><category term="healthy change"/><category term="vegetables"/><id>http://www.wordofwisdomliving.com/home/my-fathers-garden.html</id><link rel="alternate" type="text/html" href="http://www.wordofwisdomliving.com/home/my-fathers-garden.html"/><author><name>Skip Hellewell</name></author><published>2013-05-17T20:24:10Z</published><updated>2013-05-17T20:24:10Z</updated><content type="html" xml:lang="en-US"><![CDATA[<p>&nbsp;<span class="full-image-block ssNonEditable"><span><img src="http://www.wordofwisdomliving.com/storage/Screen Shot 2013-05-19 at 10.46.21 PM.png?__SQUARESPACE_CACHEVERSION=1369028828423" alt="" /></span></span></p>
<p>The quick answer:&nbsp; Want to understand the mystery of (your) life?&nbsp; Plant and tend a garden.</p>
<p>_______________________________________________________________________</p>
<p><strong>My Father&rsquo;s Garden</strong></p>
<p>My father grew a beautiful vegetable garden in the deep lot behind our home.&nbsp; He had always done this; he had a garden in his 90<sup>th</sup> year, before he left.&nbsp; There were fruit trees on one side, a shaded area for berry vines, a trellis to grow sweet peas for my Mother, wire cages for tomato plants, and raised beds for vegetables like carrots, onions, squash, and cantaloupes.&nbsp; In the spring he would plant corn, one section each week to extend the time of ripening.&nbsp;&nbsp; He loved fresh corn-on-the-cob but it had to be fresh; he wouldn&rsquo;t pick the corn until Mother had the water boiling.&nbsp; Do you know how at the end of summer, the tomato plants are full of almost ripe tomatoes that aren&rsquo;t going to fully ripen?&nbsp; With those we would make a family favorite, <em>Aunt Kate&rsquo;s Chili Sauce</em>. &nbsp;I&rsquo;ll share the recipe with you one day.</p>
<p>Unlike myself, my Father had a beautiful voice.&nbsp; One song was a love ballad of his time&mdash;<em>I love You Truly</em>&mdash;that he would sing to Mother when they were getting ready to go out.&nbsp; When I wrote our family <em>memoir</em> I titled it, <em>I Love You Truly: The Lessons of Our Lives</em>. &nbsp;Those lessons covered the gamut of our joys and sorrows.&nbsp; Our family paid a high price for some of those lessons so I thought it important they be saved for our descents in a book.&nbsp;</p>
<p>When I wrote the memoir I asked Father the &ldquo;why question.&rdquo;&nbsp; Here&rsquo;s his thoughtful response:&nbsp; <em>Why do I garden?&nbsp; Why do you breathe?&nbsp; I find peace from life&rsquo;s cares in my garden.&nbsp; A person needs a place for deep thinking, the kind of on-your-knees, hands-in-the-dirt pondering where life&rsquo;s lessons are best learned.&nbsp; I think about my children and the decisions they&rsquo;ve made, about the people I&rsquo;ve known, places I&rsquo;ve been, the dances I took Nina </em>(our Mother) <em>to.&nbsp; But mostly I think about my life, teaching myself from the pulpit of my memory.&nbsp; My garden really isn&rsquo;t work, for while I toil the birds fly about singing, the wind makes comforting sounds as it blows through the trees, and the sun warms my back.&nbsp; Later, when the plants sprout in their rows it&rsquo;s very satisfying.</em></p>
<p>Over the years the ten children grew up and left home.&nbsp; It became a ritual when we returned to greet whoever was in the house and then go to the backyard and admire the garden. &nbsp;Often Father would be there, ready to hear the news of your life.&nbsp; Once I wrote a silly story for children, about a visiting grandchild who wakes up in the night and hears noises coming from Father&rsquo;s garden.&nbsp; The child ventures out to the garden and discovers that on moon-lit nights the various vegetables leave their beds to form a marching band, led by the gnarled old apricot tree that looks surprisingly like Father.&nbsp; I&rsquo;ll share one verse of the song that vegetable marching band played; you&rsquo;ll know the melody so sing along:</p>
<p><em>Seventy-six cornstalks led the big parade,</em></p>
<p><em>With a hundred-and-ten cantaloupes close at hand,</em></p>
<p><em>They were followed by rows and rows of the finest vegetables,</em></p>
<p><em>The cream of Father&rsquo;s marching band.</em></p>
<p>Well, I said it was a silly children&rsquo;s story but it does touch on the magic every garden offers.&nbsp; The grandchildren loved Father&rsquo;s garden and delighted in vegetables eaten directly from the vine.&nbsp; It&rsquo;s an American tragedy that children grow up hating vegetables, but I could see these kids loved the vegetables they picked and ate.&nbsp; Gardens, of course are about more than the harvest, though they do yield the healthiest food you can eat.&nbsp; And they&rsquo;re good exercise.&nbsp; But even more, they teach reverence for food in the way it was originally created.&nbsp; Which brings us to this week&rsquo;s Healthy Change:</p>
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<p><strong>Comment:&nbsp; </strong>Please comment on your gardening experience.&nbsp; Whether you do it for truly local and organic food, to save money, or just for the joy of gardening, a garden is one of the best uses of your time.</p>]]></content></entry><entry><title>Stretch Exercise</title><id>http://www.wordofwisdomliving.com/home/stretch-exercise.html</id><link rel="alternate" type="text/html" href="http://www.wordofwisdomliving.com/home/stretch-exercise.html"/><author><name>Skip Hellewell</name></author><published>2013-05-10T14:04:08Z</published><updated>2013-05-10T14:04:08Z</updated><content type="html" xml:lang="en-US"><![CDATA[<p><span class="ssNonEditable full-image-block"><span><img src="http://www.wordofwisdomliving.com/storage/wengen.png?__SQUARESPACE_CACHEVERSION=1335811533858" alt="" /></span></span></p>
<p>Wengen, Switzerland; <em>photograph courtesy of Andrew Bossi</em></p>
<p><strong>Note: </strong>One of our thirteen themes is not about nutrition&mdash;it's about exercise. &nbsp;<strong> </strong>I can't do better than to repeat this article from last year, about the benefits of including stretching in your exercise routine.<br />_____________________________________________________________________________________________</p>
<p><strong>A Village Too Beautiful <br /></strong></p>
<p>Did I mention the beautiful wife is half-Swiss?&nbsp; She is, which may  explain how she avoids fights yet never surrenders.&nbsp; A while back we  thought it would be good to visit picturesque Wengen, birthplace of her  great-grandmother.&nbsp; The village, perched above an alpine valley and  reached by cog train, is more beautiful than words can describe.&nbsp; If you  haven&rsquo;t been there, put Wengen on your bucket list.</p>
<p>Despite the Alpine beauty, what I remember most about Wengen is the  fitness of the people.&nbsp; It&rsquo;s a walking town&mdash;there are no cars.&nbsp; Everyone  walks; the walking paths are either climbing or descending.&nbsp; People of  all ages are fit and trim with muscular legs.&nbsp; I don&rsquo;t recall seeing  anyone overweight and they had wonderful pastries.&nbsp; A culture where  people eat sensibly and live vigorous, muscular lives is a wonder to  behold.&nbsp; Which brings us to the subject of this week&mdash;exercise, with  emphasis on stretching.&nbsp;</p>
<p><strong>Exercise</strong></p>
<p>Exercise is the subject of four Healthy Changes&mdash;that&rsquo;s how important  it is.&nbsp; The post referred to below called for 30 minutes of exercise  most days of the week&mdash;a minimum of 2 hours.&nbsp; A prior post, <a href="http://www.wordofwisdomliving.com/home/not-quite-jack-lalanne.html">Not Quite Jack LaLanne,</a> shared our family experience with exercise.&nbsp; This week&rsquo;s post will  discuss stretching exercise.&nbsp; Later this year we&rsquo;ll discuss weight  lifting, and then aerobic exercise.</p>
<p>To be healthy you must eat well, but you must also use your muscles.&nbsp;  Strong muscles build strong bones&mdash;they work together.&nbsp; Note the  cross-section <a href="http://www.wordofwisdomliving.com/home/working-out.html">picture</a> showing muscle and bones for a 74-year old triathlete, equivalent to  the bones of a 40-year old.&nbsp; Note also the thin bones of the 74-year old  sedentary person.&nbsp; (In the picture, starting from the skin, fat is  white, muscle is gray, and bone is black.)&nbsp; This post also lists some of  the life-extending benefits of exercise.</p>
<p><strong>Flexibility and Aging</strong></p>
<p>Have you observed how you become increasingly less flexible as you  age?&nbsp; Maintaining flexibility&mdash;through stretching&mdash;is one way to slow down  the aging clock.&nbsp; One study, reported in this <em>N. Y. Times</em> <a href="http://well.blogs.nytimes.com/2009/12/23/phys-ed-can-touching-your-toes-test-your-arteries/#">article</a>,  revealed a connection between the suppleness of your body and the  flexibility of your arteries, including the coronary arteries critical  to heart health.&nbsp; Flexibility, like the touching of toes, is a marker  for artery health.&nbsp;</p>
<p>Here&rsquo;s are common stretching benefits:</p>
<ol>
<li>Increases flexibility</li>
<li>Improves circulation</li>
<li>Improves balance and coordination</li>
<li>Reduces lower back pain risk</li>
<li>Can improve heart health</li>
<li>Reduces the tension of stress</li>
<li>Improves energy</li>
</ol>
<p><strong>How to Stretch</strong></p>
<p>The beautiful wife, depending on her stress level, can get painful  muscle spasms in her back.&nbsp; Stretching seems to help and we&rsquo;ve had the  intention for some time to add this to our exercise regime.&nbsp; Time went  by and we never got into a regular routine, though we bought books and  yoga DVDs.&nbsp; A few days ago, with a wedding coming up, we decided to get  serious and made time in the morning after her walk, but before  breakfast.&nbsp; It seems to be helping so we&rsquo;ve made a commitment to  continue, daily at first, then 3 times per week.&nbsp; Stay tuned; we&rsquo;ll  report back later in the year.</p>
<p>Women are better at stretching than men&mdash;I think it starts in the  head.&nbsp; Yoga is a favorite method, but there are other ways to stretch.&nbsp;  You don&rsquo;t need to buy anything to get started&mdash;you can find resources on  the Internet.&nbsp; Go to YouTube and search under exercise.&nbsp; You can even  enter the part of your body you want to focus on.&nbsp; Be cautious&mdash;an injury  can delay your progress.&nbsp; If you have concerns, check with your doctor.</p>
<p><strong>Healthy Change</strong></p>
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<p><strong>Please comment: </strong>Share your experience with stretching exercise.&nbsp; How often do you do it, what do you do, and what's the benefit.</p>]]></content></entry><entry><title>Family Dinner</title><id>http://www.wordofwisdomliving.com/home/family-dinner-1.html</id><link rel="alternate" type="text/html" href="http://www.wordofwisdomliving.com/home/family-dinner-1.html"/><author><name>Skip Hellewell</name></author><published>2013-05-04T13:25:39Z</published><updated>2013-05-04T13:25:39Z</updated><content type="html" xml:lang="en-US"><![CDATA[<p> </p>
<p>The quick answer: Life goes by pretty quick; if you want to pass on the cultural DNA of your family, eat a home-cooked dinner together, and talk to each other.  Another benefit: you’ll all live longer.</p>
<p>_______________________________________________________________________</p>
<p><strong>An Apology</strong></p>
<p>In the morning, when you first awake, do you think about your dreams?  You have to do this quickly, before they fade away, but I’m told they offer clues for the coming day.  Today I awoke early, surprising the beautiful wife.  What was on my mind?  It was Saturday and I hadn’t put up my post for the week.  No wonder I couldn’t sleep.  So I apologize.</p>
<p>Remember that great movie about Ferris Bueller taking a day off from school?  How in the end he observes, “Life moves pretty fast; if you don’t stop and look around once in a while, you could miss it.”  It was a quote that resonated but looking back at my own life, here’s what I might say: “Life moves pretty fast; if you don’t eat dinner with your kids they’ll miss the deeper stuff you have to share.”</p>
<p>So this post is about the family dinner, an institution that’s been fading away in our fast-moving society, much like the dreams of your night’s sleep.  I’m surprised when I poll people how seldom families are actually sitting down and eating a prepared meal.  For all the ill that is done by fast food, processed packaged foods, and such, I think the greater harm is in the failure of families to sit down and eat a home-cooked meal together.</p>
<p><strong>The Ideal Family Dinner</strong></p>
<p>Here are ten criteria of an ideal family dinner for your  consideration.  If you were a hidden observer at any family’s dinner,  applying these criteria in the brief time of eating meal would be a fair  measure of the family.  After your next family dinner, ask the gang to  score themselves—A, B, D, D or F—on these 10 criteria.  The most common  score is your total score.  Is there room for improvement?</p>
<ol>
<li>Participation: This is the glue that enriches and binds all  together.  The success of family dinner increases with the proportion of  the family engaged in preparation.  And what better way to teach  nutrition and cooking skills?</li>
<li>Love at home: the degree of affection and kindness shown between  family members is a barometer of family relationships.  The beautiful  wife had a rule that the table was a safe place—no blows or digs were  allowed.  </li>
<li>Conversation:  The family culture, even with children, is revealed by the topics discussed.  </li>
<li>Manners:  A good metric of self-control necessary for success in life.  The beautiful wife, when  the children were young, used to read a paragraph after dinner from an  author remembered as <em>Miss Manners.</em> The children remember those readings today with affection.</li>
<li>Laughter:  The more the better in my view but all in good taste.  It's said that laughter is the best sauce.</li>
<li>Gratitude:  Count compliments, as opposed to complaints, for those who prepare the meal.  What cook isn't encouraged with praise?</li>
<li>Face time:  In the hustle and bustle of life a day can pass without meaningful <em>face time</em> with family members.  Dinner is your best chance for regular face time.  How long do you spend at dinner? </li>
<li>Values: In the teaching and sharing of values, we give meaning to life.  But if they're not discussed, they're not given importance by children.  </li>
<li>Learning:  Family values and traditions are best taught at  mealtime.  Reach beyond Dad lecturing—participation empowers and endows.</li>
<li>Healthiness:  Look for a meal of whole foods with plenty of vegetables but sparing of meat—you know that was coning, didn't you?</li>
</ol>
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<p><strong>Single?</strong></p>
<p>I spoke to a single group a while back and discussed the challenges of eating alone.  It's hard to do, but organizing some king of group dining at least a few days of the week has wonderful benefits.</p>
<p><strong>Please Comment:  </strong>Please share your best family  dinner practices and ideas.  This is a topic where everyone has  expertise so please, lots of comments.</p>]]></content></entry><entry><title>The Joy of Shopping Lists</title><id>http://www.wordofwisdomliving.com/home/the-joy-of-shopping-lists.html</id><link rel="alternate" type="text/html" href="http://www.wordofwisdomliving.com/home/the-joy-of-shopping-lists.html"/><author><name>Skip Hellewell</name></author><published>2013-04-24T17:24:41Z</published><updated>2013-04-24T17:24:41Z</updated><content type="html" xml:lang="en-US"><![CDATA[<p><span class="full-image-block ssNonEditable"><span><img style="width: 450px;" src="http://www.wordofwisdomliving.com/storage/Screen%20shot%202011-04-15%20at%2012.52.11%20PM.png?__SQUARESPACE_CACHEVERSION=1302897228231" alt="" /></span></span></p>
<p>The quick answer:&nbsp; Use a shopping list to bring order to your life and reduce the chaos&mdash;so you have time and energy for life's random delights.</p>
<p>_______________________________________________________________________</p>
<p><strong>Order and Chaos </strong></p>
<p>Remember the second time you kissed your dearly beloved?&nbsp; The first kiss might have been a cautious and tentative venture&mdash;an impulsive foray into the unknown.&nbsp; The second kiss likely followed the first by a fraction of a second but with a lot more, well, gusto.&nbsp; Life is like that.&nbsp; Sometimes it&rsquo;s planned with small, predictable pleasures.&nbsp; But other times we&rsquo;re caught unawares and carried away to wondrous places.&nbsp; Know what I mean?</p>
<p>In the well-lived life we enjoy both:&nbsp; predictable order and spontaneous joy.&nbsp; Isn&rsquo;t this the trick in balancing our lives&mdash;to gain the daily benefits of order, yet also be open that &ldquo;path less traveled&rdquo;?&nbsp; I remember the weekday grind of school, homework, and work as a teenager, then the sweet and spontaneous chemistry that just might happen at our Saturday night dances. Remember that night you didn&rsquo;t want the music to ever end?</p>
<p>Sorry to interrupt your reverie, but this post is about the benefits of a menu-based shopping list.&nbsp; The menu and shopping list are two key ways of organizing life and freeing you up for those crazy, unplanned Saturday-night-dance delights.</p>
<p>&nbsp;</p>
<p><strong>Shopping Lists</strong></p>
<p>Here's a <strong><a href="http://www.wordofwisdomliving.com/storage/shopping_list.pdf">link</a></strong> to a shopping list if you go to several stores (like Costco, a grocery  store, and a farmers market or health foods store). &nbsp;Or if you prefer a  list that includes space for menu writing, visit our daughter's blog&nbsp;<a href="http://inchmark.squarespace.com/">inchmark</a>. &nbsp;In a post <a href="http://inchmark.squarespace.com/inchmark/2011/2/2/the-grocery-list.html"><em>the grocery list</em></a>,  she shared her approach to meal planning and provided a link to her  editable list.&nbsp; You may be using an iPhone app for a list but if you  don&rsquo;t have a list you like, you&rsquo;re welcome to try one of these.&nbsp;&nbsp;&nbsp;</p>
<p>A menu-based shopping list brings big benefits:</p>
<p>#1:&nbsp; A shopping list is a plan&mdash;an antidote to wandering the store  aisles wondering what to eat, susceptible to the worst offerings of Food  Inc.</p>
<p>#2:&nbsp; A shopping list saves money&mdash;healthy food really is cheaper than  the modern American diet, if you take a thoughtful approach to  planning.&nbsp;</p>
<p>#3:&nbsp; A shopping list saves time&mdash;it&rsquo;s your best way to minimize grocery store runs and streamline meal preparation.&nbsp;&nbsp;&nbsp;</p>
<p>#4:&nbsp; A shopping list reduces stress&mdash;how many times have you been in  that last-minute squeeze to come up with an idea for dinner?&nbsp;</p>
<p>#5:&nbsp; A shopping list lets you teach&mdash;your family can&rsquo;t learn by helping if the plan is all in your head.</p>
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<p><br /><strong>Please comment:&nbsp; </strong>How do you organize grocery shopping?&nbsp;  Got an app for your iPhone?&nbsp; Use a printed list you keep in the pantry  during the week?&nbsp; What works best for you?&nbsp; Please share.</p>]]></content></entry><entry><title>The Sugar War</title><id>http://www.wordofwisdomliving.com/home/the-sugar-war.html</id><link rel="alternate" type="text/html" href="http://www.wordofwisdomliving.com/home/the-sugar-war.html"/><author><name>Skip Hellewell</name></author><published>2013-04-17T01:45:23Z</published><updated>2013-04-17T01:45:23Z</updated><content type="html" xml:lang="en-US"><![CDATA[<div class="body">
<div class="body">
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</div>
</div>
<p>The quick answer:&nbsp; If there&rsquo;s candy in the house, someone will eat it.&nbsp; Buy your favorite sweets by the piece, not by the bag or box.</p>
<p>_______________________________________________________________________</p>
<p><strong>Confession</strong></p>
<p>I don&rsquo;t eat candy bars.&nbsp; Usually.&nbsp; But the kids left us a package of Hershey bars, the larger ones that are sectioned, after making <em>s&rsquo;mores</em> at a beach bonfire.&nbsp; &ldquo;Wouldn&rsquo;t those Hershey bars be a little healthy,&rdquo; I kidded myself, &ldquo;if I ate them with some fresh walnuts?&rdquo;&nbsp; The combination tasted so good that I fell off the sugar wagon and ate the whole darn package.</p>
<p>Two days later I had a fast moving sore throat-cold that knocked me down for a week.&nbsp; Now this isn&rsquo;t supposed to happen if you&rsquo;re eating well&mdash;that&rsquo;s been my experience for several years.&nbsp; So I have this bad feeling that gorging on sugar suppressed my immune defense and made me vulnerable.&nbsp; So I&rsquo;m contrite (and coughing) as I write; I knew better.&nbsp; Ever done that?</p>
<p><strong>A Quick Review on Sugar</strong></p>
<p>The beautiful wife heard that a honeybee only makes 1/12 teaspoon of honey in its lifetime.&nbsp; Historically, sugar was so scarce before the Industrial Revolution that only a king could gorge on it.&nbsp; Today everyone can . . . and many do.&nbsp; Excessive sugar intake is our biggest health problem, leading to diabetes, heart disease, and increased risk for cancer.&nbsp; This is all well documented.&nbsp; Here are three excellent researchers who have warned about sugar:</p>
<p><strong><em>Gary Taubes:&nbsp; </em></strong>If you want a serious book on the problem of sugar, read Gary Taubes, <em>Good Calories, Bad Calories</em>.&nbsp; You hear a lot of people who should know better suggest that all calories are equal.&nbsp; It simply isn&rsquo;t true.&nbsp; Eating 500 calories of sugar a day&mdash;the American norm&mdash;will definitely have a different result than eating 500 calories of fruits and vegetables.&nbsp;</p>
<p>Bottom line, to expose yourself to overweight, diabetes, heart disease, and cancer, follow the American practice of excessive sugar intake.&nbsp; Ugh.</p>
<p><strong><em>David Ludwig, MD, PhD</em></strong>:&nbsp; Here&rsquo;s a guy dealing with the sugar problem every day&mdash;his specialty is child obesity.&nbsp; It&rsquo;s a terrible and growing problem that led to a radical proposal:&nbsp; Severely obese children should be removed from the care of their parents.&nbsp; Ludwig is best known for his YouTube video, &ldquo;Sugar: The Bitter Truth.&rdquo;&nbsp; If you haven&rsquo;t seen it, you should.</p>
<p><strong><em>John Yudkin, MD, PhD:</em></strong>&nbsp; He&rsquo;s gone now but Yudkin was the first scientist to link sugar intake to diabetes and heart disease; others made the connection to cancer.&nbsp; His 1972 expose of sugar, <em>Pure, White and Deadly</em>, made him famous in England.&nbsp; The U.S. version is titled <em>Sweet and Dangerous, The new facts about the sugar you eat as a cause of heart disease, diabetes, and other killers</em>.&nbsp; The title says it all.&nbsp; (First edition copies of these books are collector items.)</p>
<p><strong><em>Slashing Sugar Intake</em></strong></p>
<p>To reform our diet, we must slash our sugar intake&mdash;this has to be the first step.&nbsp; IF you want proof, try a 4-week sugar fast and see how much better you feel.&nbsp; The AHA offers this wise counsel:&nbsp; Limit sugar intake to 6 tsp (25 grams) daily for women; 9 tsp for men (it&rsquo;s based on body mass).&nbsp; The 2010 Dietary Guidelines for Americans makes a similar recommendation.&nbsp; We just need to &ldquo;do it.&rdquo;</p>
<p>Healthy Change #1 attacked our biggest source of excess sugar: <strong><em>If you consume sugary drinks, real or diet, limit yourself to one (12 oz.) serving per week.</em></strong></p>
<p>Healthy Changes #4 &amp; 10 promote whole grains while reducing sugar intake with this wise rule:&nbsp; <strong><em>Packaged foods must contain more grams of natural fiber than sugar. </em></strong></p>
<p>Now Healthy Change #15 introduces a new rule based on this observation:&nbsp; If there&rsquo;s candy in the house, someone will eat it&mdash;probably Mom.&nbsp; But sometimes it&rsquo;s Dad, per my confession above.&nbsp; So here&rsquo;s the rule:&nbsp;</p>
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<p><strong>Please comment:&nbsp; </strong>How  do you manage sugar in your life?&nbsp; How have  you gotten past the false  belief that artificial sweeteners like those  in &ldquo;diet&rdquo; drinks&mdash;such a  sad, pathetic name&mdash;are somehow healthier than  real food?&nbsp; Tell about your experience with a "sugar fast."&nbsp; Or share your sad story of falling off the sugar wagon.</p>]]></content></entry><entry><title>Healthy Eggs</title><id>http://www.wordofwisdomliving.com/home/healthy-eggs.html</id><link rel="alternate" type="text/html" href="http://www.wordofwisdomliving.com/home/healthy-eggs.html"/><author><name>Skip Hellewell</name></author><published>2013-04-09T15:58:54Z</published><updated>2013-04-09T15:58:54Z</updated><content type="html" xml:lang="en-US"><![CDATA[<div class="body">
<p><span class="ssNonEditable full-image-block"><span><img src="http://www.wordofwisdomliving.com/storage/Eggs-0315.jpg?__SQUARESPACE_CACHEVERSION=1333463831045" alt="" /></span></span></p>
<p>The quick answer:  Eggs—a great source of healthy fats, vitamins, and other nutrients—are back in favor, again. </p>
<p>_______________________________________________________________________</p>
<p><strong>Review</strong></p>
<p>You’ll recall that the 52 Healthy Changes transform our modern American diet (MAD) to a naturally healthy diet.  The oracles that guide this are food tradition, science, and scripture, especially the LDS Word of Wisdom.  Diet reformation is a little like fleeing Babylon to return to Eden.  You can do this in a year.  I once discussed a book with a publisher and they were doubtful people could stay on subject for a year.  “Couldn’t you do a 15-day program?” they asked. </p>
<p>The 52 Healthy Changes follow 13 repeating themes, so each quarter we add another layer of understanding to those basic themes.  This is a good time to look over the first 13 changes and grade your progress.  You don’t have to be perfect—you just have to care enough about yourself and your family to be willing to make lasting change.</p>
<p><strong>Fats</strong></p>
<p>The first theme turns to one of the most maligned yet essential foods: <strong><em>fats</em></strong>.  In recent decades our society, with Food Inc and the government holding hands, attacked fats as being unhealthy.  Reduced fat, low-fat, and nonfat versions of about every traditional food were produced.  The war against fat was completely wrong and people who should have known better, made recommendations that were actually harmful.  So we present a different proposal:  Enjoy healthy fats—they make everything taste better, you know—and avoid unhealthy manmade fats.</p>
<p>The unhealthiest fats we consume are <strong><em>trans fats</em></strong> and the <strong><em>oxidized</em></strong> <strong><em>fats</em></strong> found in deep fat fryers.  So the 1<sup>st</sup> Healthy Change advised to avoid deep fat fried foods.  That’s a big deal—never eating French fries, donuts, fast food fish filets, onion rings, or crusty chicken.  But it’s also a big benefit.</p>
<p>This week’s Healthy Change, the 14<sup>th </sup>, advises to eat healthy fats, especially eggs.  You’ll recall that just a few years ago we were being told to avoid eggs.  Silly products were introduced to substitute for eggs.  I say silly because eggs are the source of life for most species.  Now we’re told to forget what was said—it’s OK to eat eggs again.</p>
<p><strong>Omega-3 vs. Omega-6</strong></p>
<p>You hear a lot about these fats so just to review, here are the basic facts:</p>
<ol>
<li>Both omega-3 and omega-6 fats are essential to our health.  In fact the only <strong><em>essential</em></strong> fatty acids are variations of these two fats.  Remember this—your brain is about 60% fat, mostly saturated fat, but about ¼ omega-3.  </li>
<li>Omega-3 fat is essential to life but when exposed to oxygen is highly reactive—meaning it quickly turns rancid—so Food Inc. can’t use them in their processed foods.  So processed foods have used different methods—like hydrogenation—to steadily remove omega-3 fats from our diet.  They did this in ignorance at first; it wasn’t by malice in the beginning but the effect was no less harmful.</li>
<li>Omega-6 fats, also essential to life, are more stable when exposed to oxygen.  So Food Inc preferred these fats as they allowed a long shelf life.  Refined oils are generally high in omega-6 fats and deficient in omega-3 fats and that’s the basic problem for Americans—getting the ratio right.</li>
</ol>
<p><strong>Enjoy Eggs</strong></p>
<p>Before we talk about eggs, we should note that omega-3 fats come in two groups: medium-chain and long-chain.  The shorter (medium chain) omega-3 fats are found in green plants, including algae and other sea plants.  We generally don’t get enough omega-3 fat.  That’s almost funny because we live on a green planet full of omega-3.  Two weeks ago our healthy change recommended eating green salads—a source of medium chain omega-3 fat and other nutrients.</p>
<p>The longer chain omega-3 fats are found in animal products.  It makes sense:  the shorter chain omega-3 comes from simple life forms like plants, while the longer chain omega-3 comes from more complex life forms like fish, fowl, and mammals that eat plants.  Consequently, eggs are also a good source of the longer chain omega-3 fats.</p>
<p>In addition to omega-3 fats, there are other egg benefits:</p>
<ul>
<li>Eggs are a good source of fat-soluble vitamins (<em><strong>K, A, D, </strong></em>and<em><strong> E</strong></em>) plus B complex vitamins like <strong><em>choline</em></strong> and <strong><em>B-12</em></strong>, in which many are deficient.</li>
<li>Eggs contain two carotenoid nutrients important to the eyes—<em><strong>lutein </strong></em>and<em><strong> zeaxanthin</strong></em>.</li>
<li>Eggs are a “perfect” protein, meaning they contain all the essential amino acids in the right ratio.</li>
<li>Finally, eggs offer a good mix of fats.  A typical egg contains 1.8 gm of monounsaturated fat, 1.4 gm saturated fat, plus 1 gm of polyunsaturated (including a healthy ratio of omega-3 and -6 fats)</li>
</ul>
<p><strong>Healthy Eggs</strong></p>
<p>It’s pretty simple:  healthy chickens make the healthiest eggs.  Unfortunately Food Inc wants to produce the cheapest possible egg.  You can’t blame Food Inc for wanting to be efficient, we need that.  But the better form of efficiency would be to make the healthiest egg at the lowest cost.  Which is what happened in olden times when chickens roamed around the barn, pecking at bugs, greens, and minerals.</p>
<p>The best source of eggs I have found is at the farmers’ market, where there will usually be someone selling free range eggs.  The next best source is eggs high in omega-3 fats.  You’ll see this on the carton label.  Basically they have to get some greens into the diet.  I don’t pay attention to the “cage free” egg claims because you can do this by rearing the chick in a cage and then just removing the door when it starts to lay.  By habit, the chicken may not leave the cage and still doesn’t have outdoor access.</p>
<p>Yesterday our daughter showed us the egg incubator her husband devised.  They live in a city but can have four hens in their yard.  So they’re thinking those four hens could provide plenty of eggs and get rid of bugs and weeds. </p>
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<p><strong>Please comment:  </strong>There isn’t a fixed number for eggs in  moderation, but some sources suggest six per week.  Please share your  experience with the topics of this post, eggs and fertility.  Do you  have a source for healthy eggs (from healthy chickens)?  Did you crave  eggs when pregnant?</p>
</div>]]></content></entry><entry><title>Healthy Sunshine</title><id>http://www.wordofwisdomliving.com/home/healthy-sunshine.html</id><link rel="alternate" type="text/html" href="http://www.wordofwisdomliving.com/home/healthy-sunshine.html"/><author><name>Skip Hellewell</name></author><published>2013-04-03T13:53:45Z</published><updated>2013-04-03T13:53:45Z</updated><content type="html" xml:lang="en-US"><![CDATA[<div class="body">
<p><img style="width: 500px;" src="http://wordofwisdomliving.squarespace.com/storage/Screen%20shot%202011-01-23%20at%2010.03.22%20PM.png?__SQUARESPACE_CACHEVERSION=1295916700779" alt="" /></p>
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<p>The quick answer:&nbsp; Aside from a healthy diet and exercise, the next best thing you can do is get enough sunshine to maintain a healthy serum vitamin D level.&nbsp; It&rsquo;s good for your mood and can help prevent a long list of diseases.&nbsp;</p>
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<p><strong>A Curious Intersection</strong><strong></strong></p>
<p>The last 34 days I pounded out the first draft of a book.&nbsp; As some of you know we live in Laguna Beach most of the year.&nbsp; It&rsquo;s a funky town with a curious history:&nbsp; It was first settled by homesteaders in the 1870s who were all some kind of Mormon&mdash;not the kind that followed Brigham Young to settle the Great Basin, but they did consider themselves Mormon and left a spiritual legacy.&nbsp;</p>
<p>Artists followed the homesteaders in the early 1900s.&nbsp; Thanks to its picturesque coves and beaches, Laguna became an art colony important to the painting school known as Early California Impressionism.&nbsp; These people left a spiritual legacy found in the many art galleries today.&nbsp; Hollywood people followed the artists when the new Pacific Coast Highway reached town.&nbsp; Laguna was busy during the Great Depression thanks to a new technology: movies with sound.&nbsp; The beach you see above was the scene of Errol Flynn&rsquo;s pirate movie, <em>Captain Blood.</em></p>
<p>Finally in the &lsquo;50s&mdash;with Hollywood movies like Gidget, and the sweet tones of the Beach Boys&mdash;the town became known for wave riding.&nbsp; The rise of surfing and skimboarding (invented locally at Victoria Beach) created a unique culture inspired by the Aloha spirit from Hawaii.&nbsp;</p>
<p>So I had the idea to write a book for visitors that could explain the spiritual roots of a town settled by such unique people.&nbsp; And let me assure you&mdash;the people here are unique.&nbsp; But here is the curious intersection between Word of Wisdom Living and life in a beach town:&nbsp; Vitamin D.&nbsp; In the picture above the best thing that is happening is the production of vitamin D from the action of sun on the cholesterol in your skin.&nbsp; So let the sun shine.</p>
<p><strong>About Vitamin D</strong></p>
<p>It&rsquo;s essential to eat vitamin-rich food because the body can&rsquo;t produce vitamins, with one exception:&nbsp; With a little sunshine, the body can make it&rsquo;s own vitamin D. &nbsp;Unfortunately, the weathermen and dermatologists have scared us out of getting enough sunshine.&nbsp; Ever had your vitamin D level tested?</p>
<p>Sufficient D is essential to good health; vitamin D receptors are found in cells all through your body.&nbsp; The growing list of conditions where vitamin D deficiency is a risk factor includes seasonal affective disorder (SAD), osteoporosis, muscle and joint pain including back pain, certain cancers (breast, ovarian, colorectal, and prostate), obesity and diabetes, stroke or heart attack, G.I. diseases like inflammatory bowel disease (IBD) or Crohn&rsquo;s disease, and immunological diseases such as MS and Parkinson&rsquo;s disease.&nbsp; It&rsquo;s a long list.&nbsp;</p>
<p>Vitamin D deficiency increases as you move away from the equator.&nbsp; In the Sunbelt you can get adequate D year around, though it takes longer in winter.&nbsp; But if you live above the 40<sup>th</sup> latitude parallel, roughly a line through Portland, OR, Salt Lake City, and New York City, you can ski all winter in your bathing suit and not get enough D.</p>
<p>There&rsquo;s an annual cycle to your vitamin D level.&nbsp; For most, our D level peaks in the last sunny days of summer, then hits rock bottom as winter turns to spring.&nbsp; This is the point when you feel the blues, lack energy, or suffer muscle aches.&nbsp; Because spring just started, your D is likely at its annual low-point (unless you&rsquo;ve just back from sunbathing here in Laguna Beach).&nbsp;</p>
<p><strong>The Vitamin D Solution</strong></p>
<p>The best book I&rsquo;ve seen on vitamin D is <em>The Vitamin D Solution</em>, written by Dr. Michael Holick, PhD, MD.&nbsp; Holick suggests a 3-step solution of 1) testing, to know where you are, 2) sensible sunshine, and 3) safe supplementation when sunshine isn&rsquo;t available.&nbsp;</p>
<p>The book makes two remarkable statements about vitamin D and cancer:</p>
<p>First, on the benefit of getting sensible sunshine: &ldquo;<em>vitamin D could be the single most effective medicine in preventing cancer, perhaps even outpacing the benefits of . . . a healthy diet&rdquo;</em>.&nbsp; We hear all the time that we should avoid avoid sunshine to prevent skin cancer, which brings us to the second point.</p>
<p>Second, the book quotes Dr. Edward Giovannucci on the benefits of sunshine for vitamin D versus the risk of skin cancer:&nbsp; sufficient &ldquo;<em>vitamin D might help prevent 30 deaths for each one caused by skin cancer</em>&rdquo;.&nbsp;&nbsp;&nbsp; I like those odds: 30 better outcomes at the risk of one bad outcome.</p>
<p><strong>Testing Our Vitamin D</strong></p>
<p>I recently saw my dermatologist.&nbsp; She&rsquo;s a charming woman who cares about her patients.&nbsp; We talked about the trade-off between getting enough vitamin D the natural way&mdash;by sunshine&mdash;versus the risk of skin cancer.&nbsp; The good doctor pointed out that in southern California, you could get sufficient vitamin D with 15 minutes of sunshine on most days.&nbsp; Of course you have to show a little skin, so I do my workouts outdoors around noontime, wearing shorts and shirts without sleeves (except when it&rsquo;s cold).&nbsp; When no one&rsquo;s around I take off my shirt, but I try to avoid the &ldquo;pinkness&rdquo; that&rsquo;s the first stage of a sunburn.&nbsp;</p>
<p>About six months ago I had my vitamin D level tested and the level was 43 ng/mL.&nbsp; Any value over 30 is considered healthy so I was happy with my method.&nbsp; The beautiful wife walks in the morning with her talking friends so gets less vitamin D.&nbsp; So she started laying out for a few minutes midday.&nbsp; We&rsquo;ve been taught for so long that the sunshine is bad that it was hard for her but she was recently tested for vitamin D and got a good number also.</p>
<p>Depending on where you live, you need to develop a strategy for maintaining adequate vitamin D.&nbsp; It&rsquo;s a bigger challenge for those in the northern latitudes so you need to consult your doctor.&nbsp; And you can always visit Laguna for Spring break.</p>
<p>&nbsp;</p>
<p><strong><em> </em></strong><span class="ssNonEditable full-image-block"><span><img src="http://wordofwisdomliving.squarespace.com/storage/healthychange13.jpg?__SQUARESPACE_CACHEVERSION=1332947660667" alt="" /></span></span><br /> Please note the term "a little" sunshine, sun that burns or turns the  skin pink may be harmful and should be avoided.&nbsp; (If you live in the  northern latitudes, don&rsquo;t tolerate the sun, or are concerned about your  vitamin D, consult your doctor.)</p>
<p><strong>Please comment:</strong>&nbsp; Want to share your experience with   vitamin D, or how you tested?&nbsp; Do you live in the northern latitudes?&nbsp;   If so, what do you do in winter to maintain vitamin D.</p>]]></content></entry><entry><title>The Joy of Salads</title><id>http://www.wordofwisdomliving.com/home/the-joy-of-salads-1.html</id><link rel="alternate" type="text/html" href="http://www.wordofwisdomliving.com/home/the-joy-of-salads-1.html"/><author><name>Skip Hellewell</name></author><published>2013-03-28T22:51:25Z</published><updated>2013-03-28T22:51:25Z</updated><content type="html" xml:lang="en-US"><![CDATA[<p>The quick answer:&nbsp; To meet the national goal of 4-5 daily vegetable servings, eat a green salad most days.&nbsp;</p>
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<p><strong>Food Math</strong></p>
<p>I grew up in a large family where money, of necessity, was carefully  managed. &nbsp;Our folks were hardworking and prudent.&nbsp; We drove older cars  and took local vacations. Mom and Dad kept the wolf from the door.&nbsp; Our  clothes weren&rsquo;t the latest style but we felt secure.&nbsp; If we wanted any  of those special things that revolve in and out of fashion, we had to  earn them ourselves.&nbsp; So out of my growing up I offer this bit of  wisdom:&nbsp; If money is tight in your home, be grateful.&nbsp; Your poverty just  might force you to buy unprocessed food and cook it yourself.&nbsp;</p>
<p>Driving home from the grocery store I asked this question:&nbsp; What do I  pay, on average, for a pound of food?&nbsp; So I weighted the groceries and  calculated the cost.&nbsp; We paid $2.22 per pound.&nbsp; My horseback estimate of  our average cost is $2.50/lb.&nbsp; In a minute I&rsquo;ll estimate the annual  cost to feed a family of six.</p>
<p>At Word of Wisdom Living we&rsquo;re cost conscious.&nbsp; We really believe  that it&rsquo;s cheaper to buy natural food and prepare it yourself, than to  buy the modern American diet (MAD) of processed foods.&nbsp; It takes more  time to cook meals from scratch, but that&rsquo;s how you put the love into  your meals.&nbsp; This extra work requires that all the family participate.&nbsp; A  meal shouldn&rsquo;t be about mom slaving alone in the kitchen; rather it can  be a daily lesson in family teamwork.&nbsp;</p>
<p>I did a little math for a family of six (two adults, two teens, two children, in total the equivalent of 4.8 adults):</p>
<ol>
<li>The family eats 95 pounds of food a week&mdash;all prepared my mom and her team.</li>
<li>The family spends $1016 a month for that food.&nbsp; (This assumes food at $2.50/lb.)</li>
<li>The annual cost is $12,191, but you can spend a lot more if you&rsquo;re not organized.&nbsp; </li>
<li>The key to provident living is to eat more natural foods in season  that cost around 1 $/lb. and less meat, dairy, and processed foods that  cost 3-8 $/lb.&nbsp; </li>
<li>Two exceptions to #4:&nbsp; First, enjoy nuts&mdash;though they cost more, eat a  daily serving.&nbsp; Second, take the beautiful wife out to dinner now and  then.&nbsp; </li>
</ol>
<p>A word about natural foods in season:&nbsp; Last summer I analyzed the  produce section of a Smart &amp; Final store.&nbsp; Of about 100 different  produce items, all but two could be purchased for under 1 $/lb.&nbsp;  (Avocados, for example, cost more.)&nbsp; I was so impressed with this food  value that I vowed to mention Smart &amp; Final in a post.&nbsp; I just did,  but not to exclude Sprouts or Whole Foods, TJ&rsquo;s, produce stores like  Growers Direct, or the ubiquitous farmers&rsquo; markets.&nbsp;</p>
<p><strong>The Vegetable Challenge</strong></p>
<p>Of your 15 or so daily servings of food, try to make 4-5 of them  vegetables.&nbsp; That&rsquo;s the guidance of the 2010 Dietary Guidelines for  Americans and is congruent with the canonized scripture on diet called  the <em>Word of Wisdom</em>.&nbsp; After a year of observation we&rsquo;ve learned  this:&nbsp; it&rsquo;s hard to eat 4-5 daily vegetable servings.&nbsp;&nbsp;&nbsp; If you exclude  French fries and the ketchup they&rsquo;re dipped in, the average American  eats about 1 daily vegetable serving.&nbsp; Just one!</p>
<p>Here&rsquo;s the key to reaching 4-5 daily vegetable servings:&nbsp; Eat a green salad most days.</p>
<p><strong>Green Salad</strong></p>
<p>Growing up, dinner usually included a salad.&nbsp; We are a variety:  Waldorf salad (apples, celery, walnuts); potato salad (a lot of work);  carrot and raisin salad (really healthy except for the mayo); macaroni  salad with canned shrimp (my favorite); and a relic of that time&mdash;Jello  salad, usually with a can of fruit cocktail.&nbsp;</p>
<p>The beautiful wife grew up eating green salads so that became our  standard.&nbsp; Over time the salads were improved by replacing pale iceberg  lettuce with dark greens, like spinach, romaine, arugula and broccoli.&nbsp;  That&rsquo;s the new wisdom for greens:&nbsp; the darker the better.&nbsp; &nbsp;Greens cost  more in the winter but year around a salad of dark greens is the best  nutrition value you can find.&nbsp; Last night for dinner we enjoyed a super  nutrition bargain: the last of the Black Bean Soup with a spinach  salad.&nbsp; Simple, cheap, healthy, and green.</p>
<p>For more on the benefit of greens, check the YouTube lecture by  University of Iowa professor Dr. Terry Wahls.&nbsp; Wahls successfully  reversed her MS by turning to a diet of plant foods with lots of  greens.&nbsp; It&rsquo;s called <a href="http://www.youtube.com/watch?v=KLjgBLwH3Wc&amp;feature=share"><em>Minding Your Mitochondria.</em></a></p>
<p><strong>Traditional Salad Dressing</strong></p>
<p>Enjoy your salad with a dressing made from healthy oil.&nbsp; In our view,  olive oil is healthy oil but refined soybean oil, commonly used in  commercial dressings, isn&rsquo;t.&nbsp; In olden times, <em>vinaigrette</em> salad  dressing made of olive oil and vinegar (in a 3:1 ratio), plus salt and  pepper with any other seasoning, was kept on most tables.&nbsp; Substituting  lemon juice for part of the vinegar improves the taste for some.&nbsp; If the  tartness of vinegar bothers, add a little honey.&nbsp; Because oil and  vinegar don&rsquo;t mix, the dressing is shaken to create a temporary emulsion  when serving.&nbsp;</p>
<p>There was real food wisdom in the vinaigrette tradition.&nbsp; Researchers  have discovered that some plant nutrients, like carotenoids, are  fat-soluble.&nbsp; These nutrients are more bioavailable if served with a  little fat.&nbsp; So be sure to include a dressing made from healthy oil with  your salad.&nbsp; For a Basic Vinaigrette Recipe, go <a href="http://culinaryarts.about.com/od/oilvinegardressings/r/mustardvin.htm">here</a>.&nbsp;</p>
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<p><strong>Please comment. </strong>We talked about cabbage salad in the post, The Joy of Coleslaw, and shared a <a href="http://www.wordofwisdomliving.com/home/the-joy-of-coleslaw.html">recipe</a>.&nbsp;  In the next post we&rsquo;ll share a pattern recipe useful for a variety of  salad combinations.&nbsp; Please share your favorite green salad recipe, or  healthy salad dressing.</p>]]></content></entry><entry><title>The Joy of Cooking</title><id>http://www.wordofwisdomliving.com/home/the-joy-of-cooking.html</id><link rel="alternate" type="text/html" href="http://www.wordofwisdomliving.com/home/the-joy-of-cooking.html"/><author><name>Skip Hellewell</name></author><published>2013-03-19T16:52:09Z</published><updated>2013-03-19T16:52:09Z</updated><content type="html" xml:lang="en-US"><![CDATA[<table class="adminLinkTable" cellspacing="0" cellpadding="0">
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<p>The quick answer:&nbsp; For best health, you have to be a cook or at least be on good terms with a cook.</p>
<p>_______________________________________________________________________</p>
<p><strong>The Siren Song</strong><strong></strong></p>
<p>In Greek mythology the daughters of Achelous lured passing sailors to their death by singing their <em>siren song</em>.&nbsp; It was a song so irresistible seamen would leap into the ocean and succumb to their power&mdash;the men's only protection was to cover their ears.&nbsp;</p>
<p>The poet Walter C. Perry spoke of this:&nbsp; <em>&ldquo;Their song, though irresistibly sweet, was no less sad than sweet, and lapped both body and soul in a fatal lethargy, the forerunner of corruption and death.&rdquo;</em></p>
<p>So the term &ldquo;siren song&rdquo; refers to a message that is both seductive and destructive.&nbsp; Which brings us to the brilliant advertising campaigns of Food Inc.&nbsp; These campaigns too are cleverly manipulative, distort the truth, and bring early death.&nbsp; I see them on TV but listen with amusement and never ever take their propaganda to be wisdom.</p>
<p><strong>Seduction through Convenience</strong></p>
<p>In the last century, as the Industrial Revolution rolled through our food supply, a repeating song for new factory-made food products was &ldquo;convenience.&rdquo;&nbsp; It came in stages but bit-by-bit the art of cooking was reduced to opening packages.&nbsp; My first job out of college was with P&amp;G, a venerable company that offered food products like Duncan Hines cake mixes.&nbsp; Later canned frosting was offered.</p>
<p>The packaged cake mix with canned frosting could serve as a metaphor for the adulteration of our food supply.&nbsp; The box had a very long shelf life, the cake was easy to make and required little skill, and of course it was sweetly unhealthy.&nbsp;</p>
<p>The directions on the cake mix called for an egg to be added (the yolk emulsifies the water and oil) but it wasn&rsquo;t really needed as chemical emulsifiers were added at the factory.&nbsp; The idea was that adding an egg, though not needed, gave the woman making the cake the illusion of &ldquo;cooking.&rdquo;&nbsp;</p>
<p>We laughed at how easily women could be manipulated but out of company loyalty didn&rsquo;t ponder long the consequences of our corporate philosophy&mdash;<em>what was left when you took all the work out of cooking?&nbsp;</em> Eating one packaged cake won&rsquo;t kill you but a diet full of such factory-made products will.&nbsp; That&rsquo;s one thing we proved in the last century.</p>
<p><strong>The Joy of Cooking</strong></p>
<p>Some years ago my Mom remarked with surprise, how all her friends had stopped cooking.&nbsp; They had worked long and hard at rearing their children but as their husbands retired from working, the wives retired from cooking.&nbsp; They ate out, bought &ldquo;take out,&rdquo; or pulled factory-made meals from the freezer.&nbsp; Today you can eat a variety of foods without ever cooking and these women followed that downward path.&nbsp; What was the result?&nbsp; All of Mom&rsquo;s friends have passed away (their husbands typically died first) except one who suffers from dementia.&nbsp;</p>
<p>Mom still cooks, enjoys good health, and lives independently.&nbsp; &nbsp;But she doesn&rsquo;t have anyone from her generation to talk to&mdash;and for my Mom, that&rsquo;s a big problem.</p>
<p><strong>The Pendulum Swings</strong></p>
<p>The cooking pendulum has started to swing back towards equilibrium.&nbsp; I see this in our readers, how they are relearning how to cook more and open packages less.&nbsp; You&rsquo;re ahead of the curve, this isn&rsquo;t happening in every home, but you provide a model for the future that others can emulate.&nbsp; The good Lord bless you.</p>
<p><span class="ssNonEditable full-image-block"><span><img src="http://wordofwisdomliving.squarespace.com/storage/healthychange11.jpg?__SQUARESPACE_CACHEVERSION=1331615556880" alt="" /></span></span></p>
<p><strong>Please comment:&nbsp; </strong>Please comment on what you are doing to advance home cooking, or tell of  someone who helped you.&nbsp; Or share your idea on how to spread the word.</p>]]></content></entry><entry><title>The Staff of Life</title><id>http://www.wordofwisdomliving.com/home/the-staff-of-life.html</id><link rel="alternate" type="text/html" href="http://www.wordofwisdomliving.com/home/the-staff-of-life.html"/><author><name>Skip Hellewell</name></author><published>2013-03-13T14:44:28Z</published><updated>2013-03-13T14:44:28Z</updated><content type="html" xml:lang="en-US"><![CDATA[<p>&nbsp;<img src="http://www.wordofwisdomliving.com/storage/grains_labels.png?__SQUARESPACE_CACHEVERSION=1295365849889" alt="" /></p>
<p>The quick answer:&nbsp; Enjoy your grains whole (more fiber than sugar) and baked only to a golden brown.</p>
<p>_______________________________________________________________________</p>
<p><strong>A Brief History of Eating Like Kings</strong></p>
<p>Over the last century (actually 135 years) the Industrial Revolution rolled through our food supply looking for ways to apply the &ldquo;factory system&rdquo; to the most traditional of human activities:&nbsp; cooking meals.&nbsp;</p>
<p>The first big change was replacing millstones with steel rollers for grinding grains.&nbsp; The roller mills, it was discovered, could grind the grain much finer and in stages, allowing the separation of bran, fiber, and germ from the starchy endosperm.&nbsp; The result was a fine, white (due to chemical bleaching) flour and this revolutionized cooking.&nbsp; Think of the angel food cake, or Wonder bread.</p>
<p>In times past the tedious process called &ldquo;bolting,&rdquo; in which flour was sifted through cloth to separate out the finest grains, could make such fine flour.&nbsp; This was done for kings.&nbsp; But now the common man could eat the king&rsquo;s flour.&nbsp;</p>
<p>This became a repeating theme in the industrialization of food&mdash;making available to ordinary people the food of kings.&nbsp; In fact this had already started&mdash;the precursor to the Industrial Revolution had been the steady mechanization of the sugar industry in the 1800s.&nbsp; Sugar was becoming cheaper and more available and people who wanted to eat as kings could eat all the sugar they wanted.</p>
<p><em><strong>Doesn&rsquo;t eating the king&rsquo;s food bring to mind the Old Testament story of Daniel?&nbsp; Unfortunately modern man didn&rsquo;t have the wisdom of Daniel.</strong></em></p>
<p><strong>Dr. Denis Burkitt</strong></p>
<p>Dr. Burtkitt (1911-1993) was a British surgeon and devout Christian who served in Africa.&nbsp; He found the indigenous people to be surprisingly healthy and free of the modern diseases.&nbsp; Burkitt was an intensely curious person and he determined that the removal of fiber from the modern diet was a contributing factor to the modern pandemic of diabetes, heart disease, and certain cancers.&nbsp; He wrote a book in 1979 titled, <em>Don&rsquo;t Forget Fibre in Your Diet.</em>&nbsp; Of course, being English, he spelled &ldquo;fiber&rdquo; differently, but you get the idea.&nbsp; The natural fiber in food is part of what makes it healthy.</p>
<p><strong>More Fiber Than Sugar</strong></p>
<p>There are so many grain-based processed foods it makes your head spin.&nbsp; In the supermarket there is the breakfast cereal aisle but also the cookie, cracker, pastry, and pasta aisles.&nbsp; The processing, better-said &ldquo;adulteration&rdquo;, of food has turned the grocery into a modern house of horrors.&nbsp; Am I being too dramatic?&nbsp; If you have seen a loved one suffer from the modern diseases you might not think so.</p>
<p>Word of Wisdom Living, and every advocate of better diet and health that I&rsquo;ve seen, recommends eating grains intact&mdash;what we call &ldquo;whole grains.&rdquo;&nbsp; It&rsquo;s hard to sort this out with packaged foods like breakfast cereal so we introduced the &ldquo;more fiber than sugar rule.&rdquo;&nbsp; There&rsquo;s some science behind this rule, reflected in government encouragement to eat more fiber and also less sugar.&nbsp; If you must buy packaged foods, the &ldquo;fiber&gt;sugar rule&rdquo; is the best guide.</p>
<p><strong>The Acrylamide Issue</strong></p>
<p>The beautiful wife cautions me against making these post too long so I shoot for 500 words as a reasonable test of your attention span.&nbsp; I&rsquo;m there now so I&rsquo;ll talk about the <em>acrylamide</em> issue in the next post.&nbsp; Briefly, when you cook grains and other proteins to a dark brown, you generate a toxic byproduct called <em>acrylamide</em>.&nbsp;</p>
<p>Briefly, the protection against this is to avoid all deep fat fried foods , all charred foods, and to follow a new Golden Rule.&nbsp; This Golden Rule says to cook or bake proteins until they are just &ldquo;golden&rdquo; in color, not brown, or especially dark brown.&nbsp; We&rsquo;ll come back to this in the next post.</p>
<p><strong>Healthy Change</strong></p>
<p><strong><span class="full-image-block ssNonEditable"><span><img style="width: 500px;" src="http://www.wordofwisdomliving.com/storage/Screen Shot 2013-03-13 at 10.47.16 AM.png?__SQUARESPACE_CACHEVERSION=1363196876467" alt="" /></span></span></strong></p>
<p><strong>Comment:</strong>&nbsp;  Whole grains are one of the best food values but we think it best to  enjoy a variety.&nbsp; Please comment on how you include whole grains in the  diet of your family, or share a favorite recipe.</p>]]></content></entry></feed>