By Carolyn Worthington

A word. An experience. A chance meeting. Any of these can be life-changing. Call it fate, luck, divine intervention. But whether you grab on to the moments and run with them is what makes them into transformative episodes.

Someone who did recognize these twists and turns and use them to positively shape his future was Gary Sinise.

Gary Sinise as Lt. Dan in Forrest Gump. Photo used with permission by Paramount Pictures

Gary Sinise? Who?

Even if his name doesn’t immediately ring a bell, his face certainly should. And his name will surely sound familiar when you hear him called Lieutenant Dan, his role as the embittered veteran in the 1994 movie Forrest Gump.

Or you may fearfully recognize him as Detective Jimmy Shaker from the 1996 crime thriller Ransom. Or maybe you can’t forget him as Harry S. Truman in Truman, George C. Wallace in George Wallace, or Mac Taylor in the CBS TV series CSI: NY.

And Now for the Next Act: Author

In his new memoir, Grateful American, A Journey From Self to Service, Gary Sinise artfully weaves together his personal journey of his career with the social framework of the ’60s, ’70s, and beyond—a tumultuous period to which most baby boomers can relate.

Sinise is much more than an accomplished actor, director, and musician with extensive awards, including an Emmy and Golden Globe award, an Oscar nomination, and a star on the Hollywood Walk of Fame.

What you might not know is how Sinise grew into his lifelong role as a humanitarian, advocating for America’s veterans for almost 40 years.

Demonstrating his talents as a director and storyteller, Sinise starts his book with an emotional scene that sets the stage for his compelling memoir.

Sinise has a message he hopes to deliver through his book.

“I love my country, and I’m grateful to be an American. I know where my freedom comes from, and I do not take for granted the sacrifices of those who provide it. Because of that, I want to do all I can to ensure America’s defenders and their families are never forgotten,” he said.

Lt. Dan Moves From Screen to Life

You undoubtedly remember Forrest Gump starring Tom Hanks as Forrest Gump and Sinise as Lt. Dan Taylor. Gump enlists in the army and is part of Lt. Dan’s 9th Infantry Division platoon in Vietnam in 1967. Lt. Dan loses both of his legs in an ambush but is saved by Gump who carries Lt. Dan, still shooting, out of harm’s way.

Sinise’s portrayal of Lt. Dan immediately resonated with civilian and veteran audiences in 1994. He plays a soldier who not only fights in a war but also must battle with becoming disabled, compounded by depression and bitter feelings—far too common issues affecting combat veterans.

August,1994 with Vietnam Veteran Richard Marbes receiving the- Disabled American Veterans National Commanders Award. Photo: J. Chaney. Courtesy of Thomas Nelson Books/Harper Collins

In his prologue, appropriately titled “Stunned,” Sinise describes how, that same year, he was honored by the Disabled American Veterans for his hard work on Forrest Gump.

As he stood before the crowd of disabled veterans, he could only wonder, “Why me?” And he offered this…

“Hard work?! … Compared to what the people in this ballroom have gone through, my job isn’t close to hard work. All I do is find my mark, say my lines,” he said. “Hard work is being far from home and up to your elbows in dust…wondering when the bullets will stop flying long enough so you can grab an MRE and wolf down your next meal. That’s hard work.”

From there, page after page, Sinise describes the ups and downs of his life and career, always circling back to his feeling of gratitude. “I was so much more than grateful. Already I’d made so many mistakes in my life and so many times I’d chosen the wrong path, yet somehow a mercy was still being shown to me… Something unseen was pulling me along, never giving up on me, helping me find and fulfill my purposes in life.”

Magic Life Moments

A theme throughout his book is how important singular moments can be in your life if we recognize them as the path forward. As he’s learned throughout his life, “Certain decisions, moments, and events in the past can shape and mold the present – and even the future – in uncanny ways.”

If you’re a contemporary of 64-year-old Sinise, you may well relate to the twists and turns of his life.

(Clockwise from top left) Great grandparents, Vito Sinise and Anna Maria Fusco, late 1800’s; Gary’s Dad  Robert Sinise,Early 1950’s Photo Mate US Navy; Gary, age 5, 1960. The uniform was a gift from an uncle serving in the U.S. Army; Family shot, 1964, in front of his first house in Highland Park. All photos from author’s personal collection. Used with permission by Thomas Nelson Books/Harper Collins

Early Years

Sinise is someone who may have seemed like an unlikely future star. Born in Blue Island, Illinois, just south of Chicago, he was the son of Robert and Mylles Sinise. His father was a film editor, starting in the early days of editing in Chicago before moving to Los Angeles. Sinise’s great-grandfather was a first-generation immigrant in America, passing through Ellis Island where he had his name changed from Sinisi to Sinise, presumably at the whim of the clerk.

Many of us can relate to Sinise staring out of classroom windows with glazed eyes or wanting to be part of the in crowd. From an early age, he was an organizer and risk taker, pulling together the neighborhood kids for pickup football, hockey, or baseball games and “borrowing” a friend’s father’s car at age 14 (heck, it was the ’60s). His motto: “If you can think it up, if you can dream it up, then get off your butt and make it happen.”

A turning point in his junior year that shaped the rest of his life was thanks to teacher Barbara Greener Patterson.

Dressed in scruffy clothes and wild curly hair, Sinise was hanging out in the hallway with a friend when Greener Patterson said, “You guys look like you could play gang members.” She then invited them to try out for the school play, West Side Story.

The high school play opened Sinise’s eyes to the idea that acting was more than sitting in class. He learned “it was about relying on instincts, going with your gut… even though I was a lousy reader, I’d found I could memorize lines easily. Onstage, I acted intuitively…I felt free. Confident. At home.”

The small role of Pepe, a Shark in West Side Story, ignited his passion.

(Left to right) Taken by Gary’s mom in 1976 outside the Catholic School basement theater. The first Steppenwolf sign, ever; photo from the author’s personal collection; Steppenwolf Ensemble 1980 Chicago. Photo: Lisa Howe-Ebright. Used with permission by Thomas Nelson Books/Harper Collins

The Beginning of Steppenwolf Theatre

Plays became “it” for Sinise. Rather than going off to college, he and two pals, Terry Kinney and Jeff Perry, along with a few other friends created what would become a world-class theatre company, The Steppenwolf Theatre Company of Chicago. They called it Steppenwolf after the Herman Hesse novel that one of the guys had been reading. The name stuck.

Steppenwolf Theatre provided Sinise with the opportunity to sharpen his acting skills. A turning point was in 1982 when he won an Obie Award for directing the theater’s production of True West. He went on to direct Miles from Home and appeared in numerous films in addition to Forrest Gump.

(Left to right) Gary’s 6th grade band playing at a party in his backyard in Highland Park, 1966. Photo: author’s personal collection); Lieutenant Dan Band playing for Marines at Camp Leatherneck, Afghanistan 2009. Photo: Tomas R. DelValle. Used with permission by Thomas Nelson Books/Harper Collins

The Lt. Dan Band

What started out as a fourth grader plucking on a guitar ultimately turned into the Lt. Dan Band, a cover band that tours and plays concerts to honor members of the military.

By the time he was (age), and without any formal training, Sinise decided to create a band with some friends. They called themselves the Beach Dwellers, paying somewhat of a tribute to the Beach Boys. Sinise said no one really knew how to play. His first concert was in his living room, lip-syncing to the Beach Boys’ “Little Deuce Coupe” with an audience of six dancing kids.

From a dream, the Beach Dwellers, and his role in Forrest Gump as a foundation, Sinise and Kimo Williams founded the Lt. Dan Band. After several USO handshake tours in 2003, they began entertaining troops serving at home and abroad. The band now performs close to 30 shows a year for military bases, charities, and fundraisers supporting wounded heroes, Gold Star families, veterans, and troops around the world.

(Left to right) Dec. 2017 in Ninawa, Iraq visiting soldiers. Visiting USMC Lt. Colnel Bryan Forney in the intensive care burn unit at Brooke Army Medical Center 2013. Photo: Jennie Forney. Gary Sinise at Abu Hassan school with Wayne Newton and Chris Isaak in Balad, Iraq Nov. 2003. Photo: Les Martines. Used with permission by Thomas Nelson Books/Harper Collins

Road to the Gary Sinise Foundation

Sinise’s service to veterans began long before his role as Lt. Dan. In the early ’80s, he first supported Vietnam veterans’ groups through the creation of Vets Night, a program offering free dinners and performances at the Steppenwolf Theatre in Chicago to veterans.

His commitment working on behalf of the Disabled American Veterans organization continued into the ’90s, spring boarding off his Lt. Dan fame.

Since the attacks of 9/11, his dedication to active duty defenders, veterans, and first responders has become a tireless crusade of support, service, and gratitude to all who protect our freedom and serve our country.

In recognition of his humanitarian work on behalf of our nation’s defenders, Sinise has earned many distinguished awards ,including the Bob Hope Award for Excellence in Entertainment from the Medal of Honor Society, the Spirit of the USO Award, the Ellis Island Medal of Honor, the Doughboy Award, the Sylvanus Thayer Award, and the Dwight D. Eisenhower Award from the National Defense Industrial Association.

In 2008, he received the Presidential Citizens Medal, the second-highest civilian honor awarded to citizens for exemplary deeds performed in service of the nation. In 2012, Sinise was presented with the Spirit of Hope Award by the Department of Defense, was named an honorary chief petty officer by the U.S. Navy, and in 2013, was pinned as an honorary Marine by General James Amos, commandant of the U.S. Marine Corps.

In 2011, to expand upon his individual efforts, Sinise established the Gary Sinise Foundation. Its mission is to serve and honor our nation’s defenders, veterans, first responders, their families, and those in need by creating and supporting unique programs that entertain, educate, inspire, strengthen, and build communities.

Of its many outreach efforts, the Gary Sinise Foundation is building custom smart homes for severely wounded veterans, serving hearty meals to deploying troops, and hosting spirit-boosting festivals for patients, families, and medical staff members at military hospitals.

Giving back to those who make sacrifices for our nation and encouraging others to do the same has become Sinise’s personal quest and what he hopes will endure as a legacy of service to others.

Perhaps Sinise, consciously or not, is living one of his memorable lines from Forrest Gump. As Lt. Dan says to Forrest, “Now, you listen to me. We all have a destiny. Nothing just happens. It’s all part of a plan!”

Gary Sinise feature image provided by  and used with permission from Thomas Nelson Books/Harper Collins

By Abigail Hague

Although we all love a nice, relaxing luxury vacation, sometimes, you need to spice things up—literally. Like with a hands-on, out-of-the-box culinary experience.

Active and hobby-based retreats and vacations are becoming more and more popular. And none are making as big of a ripple as the culinary retreat.

Stay for three days or three weeks; these schools and agencies have options for all levels and ages.

Whether you’re a foodie at heart, an advanced culinary master, or just a weekend warrior, these vacations could be perfect for you.

So, grab your trusty “Kiss the Cook” apron and check out this list curated for food connoisseurs and gourmands everywhere.

Good Tastes of Tuscany

No matter your palate preference, Italian dishes are some of the most deliciously prominent in foodie culture. Here’s a school that blends tradition with “nuovo.”

Established in 1999 and located near the heart of Tuscany, right outside of Florence, Italy, the Good Tastes of Tuscany School doesn’t just offer up to three days in advanced Italian cooking classes. It also educates students in food produced from different regions of Tuscany and allows you to visit an authentic Italian market with the chef.

If that’s not enough to excite you, the classes are taught each day in the kitchens of the Renaissance Villa Pandolfini, an Italian mansion built almost 560 years ago. Have any dietary restrictions? Explore the school’s inclusive options, like vegetarian or gluten-free classes. Get a good taste of Italian culture and cuisine through Good Tastes of Tuscany.

Via Livornese 334 Lastra a Signa, Florence, Italy 50055 Email: Info@Tuscany-Cooking-Class.com Phone: 39-335-689-8344

 Two Bordelais

Two Bordelais was founded by a food-loving family of three—Jean Pierre, Denise, and their daughter, Elsa—and is located in their home lo in Bordeaux, France. With the Two Bordelais Culinary Tour, you are not just a visitor learning about foreign cuisine. The Moullé family makes sure you feel right at home among the locals, giving you the chance to tour the French countryside, visit nearby wineries, shop in village markets, and even have lunch with surrounding neighbors.

The four-day classes offer much more than just traditional French recipes. Jean Pierre believes that it is just as important to understand the structure of a menu and what it takes to execute a meal. Learn the techniques behind building a menu, and finish each day by feasting on what you’ve made.

P.O. Box 1800 Windsor, California 95492 Email: Info@TwoBordelais.com

Ballymaloe Cookery School

Meet Darina Allen, often called by those in the culinary community as “Ireland’s own Julia Child.” In 1983, Darina founded the Ballymaloe Cookery School with the mission to teach students the importance of the slow-food practice.

A response to the overwhelming popularity of fast-food institutions, the idea of slow food is to enjoy not only eating a meal but also the act of creating the dish, savoring the tastes, and all the activities that come with dining. Spend days on end wandering the beautiful array of gardens, tended and nurtured since the opening of the school itself, and use its produce in your own dishes.

The Ballymaloe Cookery School has a large variety of class lengths, from a half-day session to an entire week of slow-food lessons based heavily in the importance of organic, seasonal, and ethically produced food. Decide you need more from Darina? Sign up for the school’s five- and six-weekslong program or its internationally recognized 12-week certificate program and start your journey to culinary prowess.

Shanagarry County Cork, Ireland P25 R274 Phone: 353-21-464-6785 Email: Info@CookingIsFun.ie

The International Kitchen

The International Kitchen, often just referred to as TIK, is a culinary travel agency that specializes in helping the vacation-bound foodie find their dream destination. TIK’s locations span all over the globe, with itineraries tailored to fit the country and culture you choose. Managed by a knowledgeable and passionate team, TIK prides itself in supplying travel consultants who specialize in specific regions and cultures.

Spend seven days exploring the cultures of the Mediterranean with four cooking classes along the islands of Greece when you sign up for the “Greek Cooking Odyssey” vacation. Stay at the Odyssey center, owned and operated by Poros local Katerina Sakelliou, and bask in that famous Mediterranean sun while learning all you need to know about traditional Greek dishes.

Not a beach bum? How about something a little more exotic, like the “Cooking and Culture in Vietnam and Cambodia” vacation, including eight nights and three cooking classes spread all throughout both countries. Visit Southeast Asian markets and hand choose your own ingredients to use in class, where you will learn how to make popular cultural dishes. Whichever location you choose to explore, you are guaranteed an amazing experience.

307 North Michigan Ave. Suite #818 Chicago, IL 60601 Phone: 312-467-0560 Email: Info@TheInternationalKitchen.com

World Expeditions

Another travel agency-based company, World Expeditions has been offering all types of active vacations for nearly 40 years. With offices in New Zealand, Australia, North America, and the United Kingdom, the team prides itself in its unique and groundbreaking itineraries and puts a big emphasis on sustainable and eco-friendly travel. Its culinary tours focus not only on the traditional food and drink typically found in your designated vacation’s region but also in respectful education surrounding a culture. Travel to Africa on World Expeditions’ “Food Lovers Morocco” tour, discover Spain with its “Food Lovers Spanish Camino” trip, and more.

Looking for more than a culinary retreat? World Expeditions also offers vacations based around cycling, wildlife safaris, self-guided walking tours, and so much more.

North American Office: 47 William St. Ottawa, Ontario, Canada K1N 6Z9 Phone: 613-241-2700 Email: Info@WorldExpeditions.com

Culinary Institute of America

Culinary Institute of America

If you want to stay stateside, the Culinary Institute of America has offered culinary retreats located on several campuses throughout the U.S, including New York, California, and Texas.

Recognizing that not all who love to cook have the time for a full education, CIA established a multitude of single- or several-day classes. Master the basics of cooking and baking or take specific lessons on a CIA campus near you.

1946 Campus Drive Hyde Park, New York 12538-1499 Phone: 845-452-9600

Arielle Photos, courtesy of International Culinary Center

International Culinary Center

The International Culinary Center, located in New York and California, is another great option for a U.S.-based culinary retreat. With a wide selection of multiday classes, the International Culinary Center serves as a few-day session for those who want to further their culinary knowledge.

The center provides classes for all levels of talent, from three-day amateur courses and pastry lessons to wine tastings, “Food Media” courses, and technique classes on presentation and etiquette. Want to learn how to create culturally specific dishes? Enroll in the “Essentials of Japanese Cuisine” or “Essentials of Italian Cooking” courses, available to amateurs and masters alike.

New York Address: 462 Broadway New York, New York 10013 Phone: 888-324 2433

California Address: 700 West Hamilton Ave. Campbell, California 95099 Phone: 866-318-2433

The Farm Cooking School

With the tidal wave that is the sustainable food movement sweeping through the U.S., more and more people are turning toward organic, locally sourced, farm-to-table produce.

The Farm Cooking School is not only conscious of these trends, but it also takes its practice one step further. The school’s system is made up of “soil and seed to plate and table, and then to compost and feed” routines that teach its students not only the most sustainable way to obtain produce and cook healthy meals but also how to continue the sustainability by reducing waste and reusing products.

Classes are typically five days, run by former Gourmet magazine editors Ian Knauer and Shelley Wiseman. The school is relatively exclusive with limited spots and only two or three retreats a year, guaranteeing personal time with instructors and heightened experience with classes. This summer, the Farm Cooking School is offering the “Foundations of Cooking” retreat in the Delaware River Valley. And in August, students can sign up for the “East Coast Foodways Experience.” Spots fill up quickly. So, if the Farm Cooking School’s practices speak to you, act now.

The Farm Cooking School 67 Pleasant Valley Road Titusville, New Jersey 08560 Phone: 610-299-4806 Email: TheFarmCookingSchool@Gmail.com

California Culinary Retreats

Run by two native Californians, the California Culinary Retreat supplies a variety of cooking vacations, such as classic Italian and French cuisine. Not only does the retreat offer cooking courses, but it also has options for writers and corporate retreats, birthdays, and small weddings.

Carol Cotner Thompson and Jill Chesse founded California Culinary Retreats after meeting as instructor and student in a local cooking course. Together, they created a culinary business that combines all the things they love most: food, family, friends, and the Californian countryside. Join them in doing what they adore, and learn culinary secrets from two true cuisine experts.

Phone: 323-222-5929 Email: Info@CaliforniaCulinaryRetreats.com

Mimo Food

Mimo Food, with locations throughout Spain, Portugal, and one opening shortly in London, prides itself on authenticity. Authentic cuisine is not just in its mission statement, but it’s also embedded in everything it does.

Mimo San Sebastián, founded in 2009, is Mimo Food’s original campus. It offers multiday classes that stretch anywhere from two to seven days long, all while immersing you in the Spanish culture. You might not know how to pronounce txakoli now, but by the end of your trip, you’ll know how to make it.

Book your own trip to Spain and fill the days with classes in San Sebastián, or sign up for a private tour tailored specifically to your interests. Take a break from the kitchen to tour the Bilbao Guggenheim, or keep food first and foremost with a pintxo tasting tour. The options for an authentic cultural experience truly are endless.

San Sebastián Campus: Calle Okendo 1 San Sebastián, Spain 20004 Phone (USA): 917-675-4894 Email: SanSebastian@MimoFood.com

Happy travels; happy cooking!

A sure sign that the season of renewal has arrived is annually announced by the plethora of asparagus appearing in the markets.

Green, purple, white—the glorious asparagus is here.

Sing the virtues of asparagus and read on to be inspired for a celebration of asparagus by following “asparagus routes” in Germany.

Oil painting by Jacob Fopsen van Es

Asparagus Has Its Routes in History

The perennial plant with its long, scaled stalks and feathery leaves has been enjoyed as a vegetable and even for its medicinal qualities since ancient times.

Asparagus was on the scene as early as 3000 B.C., as first documented in an Egyptian frieze from the era. Since then, the vegetable has appeared in artwork continually throughout the ages.

Oil painting by AdriaenvanUtrecht

Asparagus adorns works of art in many still-life paintings of the 17th century, such as those by Flemish baroque painter Jacob Fopsen van Es in his painting of a fish on a terracotta plate along with bunches of asparagus and other food; Adriaen van Utrecht who painted fruit and asparagus on a ledge; and Adriaen Coorte who created his “Asparagus and Red Currants.”

In the late 1800s, French modernist artist Édouard Manet showed his admiration for asparagus with his oil painting on canvas of a bunch on a bed of rocket lettuce.

The story goes that “A Bunch of Asparagus” was sold to the art patron Charles Ephrussi for 800 francs. Ephrussi sent instead 1,000 francs. Manet painted another work of a single spear of asparagus and sent the painting to Ephrussi, noting that “there was one missing from your bunch.” This painting now hangs in the Musee Orsay, Paris, France. The “Bunch of Asparagus” is part of the art collection of the Wallraf-Richartz Museum in Cologne, Germany.

Photo: CreativeCommons

Health Benefits of Asparagus

Not only is asparagus beautiful to behold and delicious to eat, but it is also low in saturated fat, cholesterol, and sodium. It’s a good source of calcium, magnesium, zinc, and selenium, and a very good source of dietary fiber, protein, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, niacin, vitamin B6, folate, iron, phosphorus, potassium, copper, and manganese.

Back in the Middle Ages, asparagus was revered as a cure for gout. Today, some feel it even helps relieve stress.

Enjoying Asparagus

The plant is enjoyed while young and especially when the stalks are slender and tender. The older, fatter shoots are tougher and not as much of a delicacy.

Asparagus is green, white, or purple. Green is the most typical. White asparagus is grown under the soil, out of sight of the sun, resulting in the white color. Purple asparagus was the creation of farmers in Italy and has a sweeter flavor.

Crazy Asparagus Factoid

Asparagus “transforms my chamber-pot into a flask of perfume.” — Marcel Proust

Asparagus contains an acid that when digested is broken down into sulfur-based compounds. The result is an odor in the urine after eating asparagus. But not everyone can detect this smell.

In 2010, the company 23andMe published a genome-wide association study on whether participants have “ever noticed a peculiar odor when you pee after eating asparagus.” This study pinpointed a single-nucleotide polymorphism (SNP) in a cluster of olfactory genes associated with the ability to detect the odor.

The result shows that genetics play a role in whether one can detect the smell or not. Who knew?

The Asparagus Season

Available generally year-round now, the true asparagus season begins in some places in February and ends in mid to late- June. In some areas, the season is marked by April 23 (St. George’s Day).

In Germany, where asparagus season is highly celebrated, the rule is “when cherries are red, spargel is dead.” The season of harvesting and eating white asparagus (spargel) begins annually in mid-April and ends on June 24th (St. John day). During this period, Germans consume approximately 70,000 tons of this elegant pale vegetable.

Maps of two of the asparagus routes in Germany. (Left to right) Baden asparagus route ; Lower Saxony asparagus route

Follow the Asparagus Trail

What better way to learn more about asparagus while visiting amazing countryside than to visit Germany during this season to follow an asparagus trail?

Asparagus has been grown and celebrated in Germany since the 1500s. In the beginning, it was planted exclusively for the royal and ducal Baden-Wurttemberg courts. Known in German as spargel, asparagus earned the nicknames “royal vegetable” and “white gold.”

For the active traveler, spargel provides a unique theme for a spring vacation. Pack your bicycle and head to the asparagus source. To follow an “Asparagus Route” by bicycle, pick Germany. There is no better place for this adventure.

(Clockwise from top left) Formula One racing at Hockenheim (Photo: Deposit Photos); Karlsruhe Castle; Summer scene in Heidelberg; Famous white asparagus from Germany; Museum Bruchsal; Heidelberg at night. (Photos: Germany Tourism Board)

Here are two routes you might consider:

1. Baden Asparagus Route

Length: Approximately 84 miles

Highlights along the route:

Bruchsal: Baroque Palace, largest asparagus market in Europe Hockenheim: Formula One skating school Karlsruhe: Palace, Museums Rastatt: Largest asparagus farm in Germany Reilingen: Asparagus and tobacco trail Schwetzingen: Palace, mosque

2. Lower Saxony Asparagus Route

The Lower Saxony Asparagus Route takes visitors on a gourmet tour through the asparagus growing regions of Braunschweig, Hannover, and Umland, Lüneburg Heath, the Mittelweser, and Oldenburg Münsterland. The signposted route starts and ends in Burgdorf and runs parallel to the Asparagus Cycling Trail.

Visitors can watch asparagus growers harvest the vegetable or even help. Lively asparagus festivals are also held in towns along both sides of the route where you can try the delicious dishes made from freshly harvested asparagus served up in local bars and taverns. The many nicknames for asparagus—royal vegetable, spears of spring air, edible ivory—are a testament to the fascination that it continues to inspire among lovers of fine foods.

Length: Approximately 460 miles

Highlights:

Ahnsbeck: Village chapel, bakehouse Bruchhausen-Vilsen: Heritage railway (Museums-Eisenbahn) Burgdorf: Medieval asparagus town, the Asparagus Collection (Spargelsammlung) Cloppenburg: Open-air museum Hoya: State Riding School Nienburg: Asparagus Museum (Spargelmuseum), Asparagus Queen Pageant Landesbergen: The Radler-Scheune barn Rehden: Sheep farm, Western-style ranch (Westernreithof) Uetze: Erse theme park, trestle windmill

For more information see the Germany Travel website: Fresh Asparagus from the Munsterland and Asparagus from Lower Saxony.

Roasted asparagus recipe from Ruffage.

Preparing Asparagus

The most delicious and easiest way to prepare asparagus is either to poach or pan roast it. A fabulous new cookbook, Ruffage: A Practical Guide to Vegetables, by chef Abra Berens was published this spring with several asparagus recipes for you to try.

This how-to cookbook offers techniques and cooking methods for vegetables. The book is a wonderful reference for preparing all types of vegetables, including asparagus. With over 300 recipes and 140 photographs, this cookbook will be a welcome addition to your library.

Try the Asparagus Pan Roasted,  Asparagus Stalks With Anchovy-Caper Butter and Fresh Herbs and the Salad of Asparagus, Arugula, Egg, and Radish With Mustard Vinaigrette

The new Vegan Cookbook by Tony and Yvonne Bishop-Weston is a guide to vegan food and cooking and includes two asparagus recipes to try: Thai-Style Noodle Salad With Asparagus and Foccia With Mushrooms and Asparagus.

Another great resource for recipes with an Italian influence is The Italian Regional Cookbook by Valentina Harris. You will find these asparagus recipes in this beautifully designed and informative cookbook.

By Justin Hancock, Costa Farms Horticulturist

GAdding plants to your bathroom is currently one of the hottest trends in home decor. And it’s about time: The powder room has long been one of the last places we augment with the beauty of indoor plants. Happily, there are plenty of reasons to go out now, get a plant, and use it to decorate your bathroom beyond being on trend…

Reason 1: Plants Remove VOCs

Scientific research shows that plants can effectively filter potentially harmful volatile organic compounds (VOCs)—such as benzene, formaldehyde, and xylene—from the air. This leaves our bathrooms smelling purer and fresher, and gives us healthier air to breathe. This can be especially important in the bathroom, the room we spend the most time in with the door closed. As such, there’s less fresh air cycling in to prevent the buildup of VOCs.

Bathrooms also pose another hidden risk to our physical health: Because most of the common products and disinfectants we use to sanitize our bathrooms release these VOCs, the more time you spend keeping your bathroom clean, the more chemicals there may be in the air.

Aglaonema plant in pots for bathroom decoration and health

Reason 2: Plants Clean Your Bathroom for You

That pretty little indoor plant you have is always working to purify the air in your bathroom. Research shows it’s also helping to keep your bathroom cleaner. In a study released by the American College of Allergy, Asthma, and Immunology, we learned that plants—which includes English ivy, aka Hedera helix—have the ability to pull bacteria, mold spores, and other particulate matter from the air. This prevents these icky things from settling on our bathroom surfaces.

Reason 3: Your Bathroom May Be Perfect for Plants

Best of all, your bathroom can be one of the best places to grow indoor plants because of the extra humidity the room offers. Most of our common indoor plants come from tropical climates where there’s abundant moisture in the air. Your plants appreciate it each time you turn on the sink or shower. This can make keeping your plants happy easier in your bathroom than in other rooms.

Watering can be a breeze, too, especially if your plants are situated in a spot where they sometimes get splashed by your shower. So, you won’t even need to worry about watering them.

Spider plant

Reason 4: Plants Help You Relax

Ever wish that your bathroom felt more like a spa? Adding a few plants may help. There’s a wealth of scientific research that points to how plants help us feel more relaxed. For example, a study in the Journal of Physiological Anthropology showed test subjects felt happier, less stressed, and had lower diastolic blood pressure readings when exposed to indoor plants. Other studies suggest that simply having indoor plants around can help improve our well-being by improving our mental outlook and can help reduce feelings of anxiety and depression. Successfully growing houseplants can also help increase feelings of accomplishment and self-confidence.

Reason 5: Plants Make Your Space Look Social Media Worthy

We tend to decorate other rooms in our home to make them comfy. But we often treat our bathrooms to more functional decor. Likewise, the materials we use may give off a cold feel. Common culprits include ceramic tile, marble, metal, and porcelain because they’re easy to keep clean. Indoor plants can add a sense of warmth and life.

Bromeliad plant. Photo: Deposit Photos

Top Plants for Bathrooms

Bromeliad: A bromeliad is a tropical beauty—related to pineapples—that shows off rich green foliage and flamboyant flower spikes in tropical shades of red, orange, yellow, pink, and white. It loves warm, humid spaces, which makes it a topnotch choice for your powder room.

Colorful aglaonema: A rockstar of the indoor plant world, the colorful aglaonema is an efficient air purifier and tolerates a wide range of lighting conditions, from low to bright. It’s also delightfully forgiving of missed waterings, so you don’t have to stress out about whether it’ll wilt right away if it starts to get dry. Plus, the colorful aglaonema comes in a wide range of variegated leaf patterns and has a range of colors.

Nerve plant: Like the colorful aglaonema, the nerve plant adds a splash of color to bathrooms. This tidy indoor plant doesn’t take up a lot of space, so it’s perfect for windowsills and countertops. Most varieties have rich green leaves veined in shades of red, pink, and white; some almost have a metallic look. It tolerates low light but also does well in medium and bright spots. Nerve plant loves high humidity, too.

Spider plant: The tried-and-true spider plant is as popular today as it was in your grandmother’s generation because it’s so easy to care for. Like the colorful aglaonema, you don’t need to worry about growing conditions. It loves high light, thrives in medium light, and doesn’t mind low light, either. It does best when watered whenever the top inch or so of the potting mix dries, but its thick roots store water, which helps it power through times when it gets too dry.

Justin Hancock is a horticulturist and Costa Farms GARDEN GURU. He’s passionate about plants and has indoor plants in every room of his home. He’s been writing about plants and plant care for more than 20 years. Before coming to Costa Farms, Justin served as gardening editor at Better Homes and Gardens magazine.

T/dropcap]here’s a lot of hype about superfoods right now. We’ve all heard about the “magical” properties that certain foods possess, but with all the misinformation out there, it’s hard to really understand what’s true and what isn’t. Luckily, the;American Diabetes Association’s new cookbook is here to set the record straight.

“Certain foods really do pack more nutrition than others,” Cassandra Verdi, MPH, RD, coauthor of Diabetes Superfoods Cookbook and Meal Planner: Power-Packed Recipes and Meal Plans Designed to Help You Lose Weight and Manage Your Blood Glucose said. “Superfoods do exist, and they can be a helpful tool for people with diabetes and anyone else who wants to enjoy better health.”

“Since nearly half of American adults have diabetes or prediabetes, it’s important that everyone understands which foods are the healthiest,” coauthor Stephanie Dunbar, MPH, RD said. “The most nutrient-dense superfoods can be valuable in helping you feel your best, no matter where you are on your wellness journey.”

For the record, a diabetes superfood is a food rich in nutrients that benefit diabetes management or nutrients that are typically lacking in the American diet. You’ll find plenty of them in Diabetes Superfoods Cookbook and Meal Planner. The cookbook offers reliable information about the superfoods people with diabetes crave. You’ll find over 110 flavor-packed recipes that are simple to prepare and contain at least one diabetes superfood to maximize the nutrient density of your diet. The cookbook contains over 40 days of meal plans that incorporate recipes from the book plus additional diabetes superfoods—all of which meet the ADA’s nutrition guidelines.

Ready to learn which foods really are super good for you? To improve your health and start better managing diabetes or prediabetes, add more of these diabetes superfoods to your meal plan …

Berries

“Strawberries, blackberries, raspberries, blueberries, and cranberries are packed with antioxidants, which are cancer-fighting molecules,” says Verdi. “Berries are also a great source of fiber. We like them fresh, but they can be enjoyed frozen (great in smoothies) or in dried form as a tasty snack.”

Citrus Fruits

Oranges, clementines, grapefruit, lemons, and limes are great providers of vitamin C and soluble fiber. The authors recommend packing oranges or clementines as a snack since they travel well. Or add a dash of fresh lime in your water for a bit of flavor. Citrus juices can also be used in all kinds of recipes to add the perfect pop of flavor.

Cruciferous Veggies

Cruciferous veggies like cauliflower, broccoli, Brussels sprouts, cabbage, and bok choy are rich in fiber and a plethora of phytochemicals, vitamins, and minerals. Incorporate them into a plate of crudités at your next gathering. Or lightly sauté, roast, or steam them as a side at dinner.

Dark Leafy Greens

Spinach, collards, kale, romaine lettuce, mustard greens, watercress, and Swiss chard are nutrient powerhouses that provide vitamin C, fiber, folic acid, potassium, magnesium, and iron. They are also very low in carbohydrates so feel free to eat more! Pair them with other superfoods to create delicious salads, sandwiches, pasta dishes, omelets, or soups.

Fish High in Omega-3 Fatty Acids

The American Diabetes Association recommends that most people eat fish at least two to three times per week. Some fish are packed with nutrients called omega-3 fatty acids, which play a role in heart and brain health. These include salmon, trout, sardines, anchovies, herring, Pacific oysters, and Atlantic and Pacific mackerel. In addition to healthy fats, fish also provide vitamin D and calcium.

Healthy Fats

Diabetes nutrition guidelines have shifted away from promoting a low-fat diet in recent years. Newer research shows that when planning meals for diabetes, it’s more important to look at the type of fat you’re eating rather than the total amount of fat. Healthy fats may help with blood glucose management and lower the risk of heart disease. Sources include most plant-based oils (olive, canola, corn, etc.), avocados, olives, nuts, nut butters, and seeds.

“Use olive oil when sautéing or roasting veggies or to make homemade dressing,” says Dunbar. “Snack on some avocado over toast or dice it up and enjoy it atop a salad or bowl of chili. Nuts, nut butters, and seeds are great for snacking, adding to salads, or spreading on sandwiches.”

Herbs and Spices

While there is still a body of evidence building about the benefits of various herbs and spices, many of these plant-based ingredients have been associated with health benefits. Not to mention, they don’t add any extra calories, carbs, or sodium to your dishes. So these are one of the best ways to flavor your food!

Lean Protein

Lean fish, shellfish, eggs (especially the egg whites), and poultry without the skin fall into this category. These foods are high in protein and contain little fat and no carbohydrate. Protein has less of an effect on blood glucose levels, so unless you follow a vegetarian eating pattern, it’s a great idea to incorporate these foods into your meals in portions that fit your meal plan.

Legumes—Beans, Peas, and Lentils

These budget-friendly, plant-based proteins are also an excellent choice at mealtime! Legumes also include bean-based foods like hummus, edamame, and soy products. For 1/2 cup of beans, you get about 15–20 grams of carbohydrate, but you also meet approximately 1/3 of your daily fiber needs. They also provide magnesium, folate, potassium, and iron.

“I never get tired of experimenting with the many types of legumes!” says Verdi. “They make the perfect addition to soups, salads, grain bowls, pasta dishes, wraps, or pretty much anything else.”

Low-Fat Milk and Yogurt

Milk and yogurt provide important nutrients such as calcium and protein and are usually fortified with vitamin D. When it comes to milk, opt for nonfat milk whenever possible. And for yogurt, always compare nutrition information on labels in the yogurt aisle to determine the best pick. Be sure to check on those total carbohydrates!

“We’re big fans of the very versatile nonfat, plain Greek yogurt,” says Dunbar. “It’s a protein-packed, lower-carbohydrate option that’s great in savory or sweet dishes.”

Sweet Potatoes

Sweet potatoes are packed with vitamin A, vitamin C, and potassium. They also have a lower glycemic index than regular potatoes, so they won’t affect your blood glucose as much. They are a starchy vegetable, so it’s important to eat them in small portions—1/2 cup cooked has about 15 grams of carbohydrate.

Photo: Unsplash Deniz Altindas

Tomatoes

These nonstarchy vegetables are packed with nutrients including vitamins A, C, and E, as well as potassium. They also are high in lycopene, an antioxidant that has been linked to many health benefits.

Whole Grains

Whole grains include oats, whole wheat, barley, brown rice, quinoa, farro, and even popcorn. Try to make most of the grains you eat whole grains! It’s a simple swap from white rice to brown rice or from white bread to a nuttier, more flavorful whole wheat. Whole grains provide dietary fiber and have been linked to heart health, which is important for people with diabetes because of their increased risk of heart disease. Whole grains also offer a host of vitamins and minerals.

The best news is, superfoods aren’t just good for you; they taste great too! And with the Diabetes Superfoods Cookbook and Meal Planner, you’ll have plenty of quick, creative, and healthy new recipes you can enjoy every day.

“The best time to start making healthier choices is right now,” concludes Verdi. “Start adding more superfoods to your diet today and soon you’ll see the tremendous impact they make on your health and well-being.”

Want to get started with superfoods? Try Verdi’s Bruschetta-Stuffed Mushrooms.

Bruschetta is a colorful and delicious appetizer for any gathering. For a lower-carb option, try this simple bruschetta stuffed in mushrooms instead of serving on the traditional baguette.

About the Authors:

Cassandra Verdi, MPH, RD, is the coauthor of Diabetes Superfoods Cookbook and Meal Planner: Power-Packed Recipes and Meal Plans Designed to Help You Lose Weight and Manage Your Blood Glucose and 21 Things You Need to Know about Diabetes and Nutrition. She is a registered dietitian, writer, and nutrition communications expert skilled in nutrition program planning, content development, and recipe development. She is the former associate director of nutrition at the American Diabetes Association, where she managed and developed many nutrition resources.

Stephanie Dunbar, MPH, RD, is the coauthor of Diabetes Superfoods Cookbook and Meal Planner: Power-Packed Recipes and Meal Plans Designed to Help You Lose Weight and Manage Your Blood Glucose and Things You Need to Know about Diabetes and Nutrition. She is an author and consultant specializing in health education program development. She is the former director of nutrition and medical affairs at the American Diabetes Association and has worked as a nutritionist providing diabetes education to children, teens, and adults with diabetes.

By Vella Mbenna

Have you fallen into a routine of drudgery? Do you feel stuck there? You’re not alone. If we’re being honest, many of us will admit that we’re kind of going through the motions—work, home, eat, TV, sleep, repeat—and living by default instead of design.

Life isn’t bad. It’s just dull, uninspired, and actually, and ironically, a bit lifeless. Vella Mbenna, author of Muddy Roads Blue Skies: My Journey to the Foreign Service, From the Rural South to Tanzania and Beyond, says we shouldn’t just accept our adventure-starved status quo.

“Life is meant to be really lived,” says Mbenna. “I’ve come to believe adventure is a deep human need. We read about it in books, and we watch it in movies because, deep down, we crave it.

“And we owe it to ourselves to pursue things that give us that spark, that jolt of excitement,” she adds. “It doesn’t matter how old you are or what your income is. You can and should weave some adventure into your life.”

Mbenna speaks from experience. Growing up in rural Georgia, she dreamed of travel and excitement. But after college, she found herself broke, divorced, and struggling to raise her child alone. All that changed when she joined the foreign service and embarked on a 26-year adventure during which she lived in dangerous parts of the world, performed high-stakes diplomatic work, and defended her country in the wake of deadly terrorist attacks. A self-described adrenaline junkie, Mbenna’s career provided the adventure she’d always craved.

If you, too, feel adventure-starved, don’t worry. There are plenty of small ways to infuse totally ordinary days with life-shifting excitement. And it doesn’t require a globetrotting career or a big budget. Follow these tips to create the adventurous life you’re dreaming of.

First, Commit to a Self-Imposed TV or Social Media Ban

Before you can start your adventures, you need to stop doing the stuff that sucks up all your free time and keeps you in a state of lethargy. When turning on the TV or browsing Facebook is no longer an option, you’ll have to fill up your time with something. If nothing else, boredom will push you out the door.

Force Yourself to Do Something That Scares but Excites You

You’ll never reach your full potential by living small. So, take a risk and challenge yourself to step outside your comfort zone and do things that intimidate you. Start training for a marathon, sign up to be a foster parent, go for that promotion at work, or even start the business you’ve dreamed of for years. When you challenge yourself, you’ll truly find what you’re made of.

“It’s okay to start by taking small risks,” says Mbenna. “If you’re normally silent in a meeting, speak up. Or if you’re getting over a painful breakup, join an online dating service. The idea is to practice leaving your comfort zone in small degrees, until you’re ready to make a bigger leap.”

Take a Class or Learn a New Skill

“Learning shouldn’t end once you’ve left school,” says Mbenna. “Exploring our interests is what keeps us alive. You might take a coding class, learn to speak Russian, or learn how to scuba dive. The learning itself is an adventure and so are the activities that naturally flow from that learning—the trips you go on to speak the new language you learn and the events that pop up when you meet new people in the classes you take.”

Plan Frequent Mini Adventures

When you need to shake things up a bit, choose a destination you’ve never visited within 100 miles of where you live and take a daylong road trip with your friends or family. This quenches your wanderlust without breaking the bank.

And Budget for a Great Trip

If you dream of traveling to the exotic locales you’ve seen only in photographs, you can absolutely make it a reality someday. Start an “adventure fund” by putting a small amount of money aside each month. Over time, it will add up. And even if it takes a few years, you’ll one day be able to go visit the places you dream of today.

Expand Your Circle

It’s fine to socialize with a core group of friends most of the time, but don’t close yourself off from meeting new people. You never know how a new friendship or relationship could transform your life. So, go to a Meetup group that interests you or join a sports league or running club as a way to socialize and have fun with new people.

Say “Yes” to Every Invitation That You Possibly Can

As you meet new people, they’ll invite you to do things. They may ask you to be on a committee or join them in a fundraising effort. Hopefully, the events themselves will be exciting. But they will also lead you to meet new people who, in turn, may invite you to do other things.

Don’t Waste the Weekends

Yes, you’re exhausted after the work week. Mbenna gets it. But if you’re not careful, you’ll go into crash mode and squander the weekend by “recuperating.” Don’t. Napping all weekend isn’t rejuvenating, anyway. Ever notice how sluggish it makes you feel?

“Plan ahead so that there’s a mini adventure scheduled into every weekend,” she advises. “Be intentional about how you spend this rare and precious time away from work. Weekends are for trying new things, taking day trips, and attending local festivals. If your spouse or partner doesn’t want to go out, grab the kids or a girlfriend and just go.”

Get Outdoors Every Chance You Get

There’s a reason that we associate “adventure” with the great outdoors. That’s where the mountains, oceans, and rivers are. It’s where you get to camp under the stars, navigate whitewater rapids, and hike dark, wooded paths to the top of hills to see the sunrise. It’s also where you might get caught in a thunderstorm or encounter a snake. And that’s part of the adventure equation too, says Mbenna.

“Being out in nature is a little risky,” she admits. “That’s good, though. It’s hard to be adventurous inside four climate-controlled walls.”

Find Novel Ways to Celebrate Your Milestones

“Big achievements—like promotions, anniversaries, graduations, or even birthdays—deserve thoughtful commemorations,” says Mbenna. “Celebrate them by doing something you’ve never done before. You don’t have to go skydiving on your 50th birthday—unless you really want to—but you could go ziplining or save up for a trip to Costa Rica.”

Instill Curiosity and Wonder in Your Kids or Grandkids

You can teach your kids to enjoy an adventurous life by exposing them to the world from an early age. Take them with you when you travel, introduce them to other cultures and unusual foods, and challenge them to be brave even when it feels uncomfortable to do so.

“You really get out of life what you put into it,” concludes Mbenna. “So if you’re stuck in a life that’s underwhelming, it’s up to you to shake things up. It’s never too late to infuse your one and only life with great adventure. And the passion, excitement, and joy that you discover along the way will make any temporary discomfort you feel well worth it in the end.”

Vella Mbenna is the author of Muddy Roads Blue Skies: My Journey to the Foreign Service, From the Rural South to Tanzania and Beyond. She was born in the Holmestown community of Midway, Georgia, where she grew up with eight siblings and parents who instilled in her the important values that would set her on the path to success. Throughout her youth, Vella dreamed of escaping small-town USA and traveling the world. In 1989, that dream came true when she was offered a position with the State Department’s foreign service. During her highly successful 26-year career as a diplomat, Vella served with honor in 13 foreign countries as well as two tours in Washington, DC.

For more information, please visit VellaMbenna.com.

New research shows there are many benefits to the multigenerational vacation.

Photo contributed by Parkdean Resorts

The Grandparent Boom

Due to an aging population around the world, there are now more grandparents and great-grandparents than ever before. There are so many, in fact, that some censuses are calling it the “grandparent boom.” In both the U.S. and UK, for example, it’s estimated that one in three people is a grandparent.

A new study by Parkdean Resorts, the UK’s largest holiday park operator, and Aston University’s biogerontologist, Dr. James Brown, shows that health and happiness are largely affected by family involvement. And what better way to keep the grandparents involved than by taking a multigenerational vacation?

To investigate the benefits of a four-generation holiday, Dr. Brown recently conducted surveys and studies on Old People’s Home for 4 Year Olds, a TV series focused on a UK retirement home that recently opened a classroom setting in which preschoolers and nursing home residents can interact daily.

Photo contributed by Parkdean Resorts

Multigenerational Travel in the U.S.

Although the studies were conducted throughout the UK, any cross-referenced research shows that many of the findings are exactly compatible with U.S. populations.

Benefits of Multigenerational Travel

Dr. Brown found that multigenerational vacations have similar helpful effects on grandparents and great-grandparents. From his results, he notes that quality time with the family can positively affect anything from mood to memory to physical function.

One of the most important benefits of a four-generation holiday is the reduction of loneliness in elderly adults. As Old People’s Home for 4 Year Olds revealed, many older folks report feeling socially isolated and lonely. The Parkdean Resorts research shows that only about one-third of grandparents and great-grandparents have taken a multigenerational vacation in the past year.

A multigenerational holiday can give older adults something to look forward to, which Dr. Brown believes is crucial. He said, “We found in both series’ of OPHF4YO that many residents felt socially isolated and had little to look forward to. We know that psychology drives a lot of biology, so without a sense of purpose, biological systems can start to shut down and you can literally die of a broken heart. That’s why it’s essential to give older adults not just a sense of purpose but also something to look forward to.”

The research also revealed that more than 70 percent of grandparents and great-grandparents feel marginally happier after spending time with their grandchildren, and over half claim improved mental health. It’s safe to say these results are unsurprising.

Dr. Brown said, “Intergenerational studies have shown that spending time with young children improves mental health almost immediately. Anybody who spends time around a happy child will feel happier; it’s infectious. And nothing makes you happier than a holiday.”

Mental improvement is not the only effect reported through these studies. One-third of the grandparents involved in the project claimed physical improvements, as well. Keeping up with those little adventurers is an exercise that is sure to unlock the youth in us all.

Photo contributed by Parkdean Resorts

Where to Vacation With the Extended Family

Now that the question of who you’re traveling with is answered, let’s think about where you want to go. The good news is that there are numerous options for active, inclusive, adventurous vacations within the U.S. and the U.K. Vacations don’t always mean heading to the airport.

Drive down to the coast and spend days sitting on the beach with your family, toes in the sand and sun on your face. Spend a week in the city, touring museums and historical landmarks. Rent an RV and experience the wonders of the countryside by driving through national parks and eating at famous restaurants. The options, truly, are limitless.

John Waterworth, chief executive of Parkdean Resorts in the U.K., said, “A family getaway is a perfect opportunity to spend quality time together, away from the stresses of everyday life. It can remind older adults of the good old days, as many of them will have enjoyed UK holidays when they were younger, triggering a comforting sense of nostalgia.”

Prompting nostalgic memories can be fundamental to keeping the brain young and improving memory function. Dr. Brown said, “Autobiographical memory contains the information you have about yourself. And for most older adults, a UK holiday will trigger nostalgic thoughts like ‘I can remember coming here when I was younger’ or ‘I can remember caravan holidays like this when I was a child.’”

Don’t underestimate a grandparent’s will for adventure. The positive effects of a four-generation vacation are boundless. And let’s be honest: A big family holiday is beneficial to more than just our older relatives. Who knows what unmatched wisdom our grandparents might share when given the opportunity?

By Sarah Homan, PT, DPT

When was the last time you evaluated the relationships in your life?

One relationship that we often forget is the relationship we have with exercise—in essence, the relationship we have with our wellbeing.

Some of us neglect this relationship, and some of us focus on it too much. As a physical therapist, I often see the struggle the relationship poses for people.

How many of us double down on exercise and weight-loss goals as a New Year’s resolution but dread the idea of one more minute at the gym a few months later? And how many of us are fitness buffs who feel like the day is wasted unless we’ve hit the gym? Some of us fit somewhere in-between: We’d rather sit and watch TV but know if we want to feel comfortable in a bathing suit, or keep up with our family on vacation, we should probably work out.

No matter where you fall, knowing the benefits and shortcomings of exercise may help you better understand your role in the relationship.

Benefits of Exercise

Cardiovascular Health

Everyone knows that exercise improves heart and lung function. It improves blood flow, endurance, blood pressure, and blood sugar, which can help prevent or manage chronic diseases like diabetes, high blood pressure, and high cholesterol. This can result in reduced medication doses, as guided by your physician, and reduced risk of a heart attacks and strokes.

Increased Strength

This may seem like a no-brainer, but you can’t deny the positives of increased strength. This includes maintaining your ability to do yard work, lift your children or grandchildren, climb stairs, and walk for prolonged distances. It can even reduce your risk of injuries like joint pain or a pulled back.

Improving Bone Density

Resisted strength training will improve the density of your long bones and spine, which can reduce your risk of fracture or injury. It’s important to begin building bone health when you’re younger—not only as an older adult.

Brain Health

Not only does exercise improve blood flow throughout the body, but it also improves blood flow to the brain. Increased blood flow to the brain allows it to receive needed oxygen and remove any waste products that may contribute to conditions like dementia and Alzheimer’s. Studies show that as little as two days of light-intensity exercise a week can reduce cognitive decline.

Mood Enhancement

Exercise can have a positive impact on your mood by affecting hormone release. This includes increasing endorphins, the feel-good hormone, in the brain. Increased endorphins can naturally improve mood, reduce depression, and improve focus. Exercise also reduces the levels of cortisol, the stress hormone, which can contribute to anxiety.

Reduced Arthritis Symptoms

Arthritis is often associated with increased joint pain and can result in decreased participation in daily activities. But with correct form, exercise can improve joint health and reduce your activity-limiting pain. Consult a professional like a personal trainer or a physical therapist if exercise causes pain in your joints.

Drawbacks of Exercise

Time

Time is often the biggest obstacle to maintaining a regular exercise routine. But starting small and gradually increasing the frequency in which you exercise can be the best choice for long-term change. Ten minutes of exercise a day is better than nothing. And once exercising becomes a habit, the time will seemingly make itself available.

Expense

Joining a gym or having the best workout clothes isn’t a necessity to participate in an effective exercise program. In fact, many exercises don’t require any equipment and can be done at home. Here are a few exercises to get you started.

Muscle Soreness

The rule of thumb for muscle soreness is that it should go away within 24 to 36 hours after a workout. If pain persists, it may be a sign that the exercise was too intense. If the pain is sharp or limits your daily activities, you may want to visit a health professional, such as a doctor or physical therapist.

Intimidation

Starting an exercise routine can be daunting for those who’ve never exercised before. It’s easy to feel put off by the idea of working out in front of strangers or by the uncertainty of how an exercise should be performed. Luckily, there are a lot of resources with instructions for people of all fitness levels. These include on-site personal training at a local gym, YouTube videos, online forums, and physical therapists.

Lack of Commitment

All the drawbacks listed above can weaken your commitment to an exercise routine. To resist these drawbacks, consider exercising with a friend; set a goal to reach, such as running a 5K; join a sports league; or pick exercises that you’ll enjoy, such as Zumba or swimming.

This year, I encourage you to rekindle your relationship with exercise.

Consider the barriers that are limiting your experience and decide what benefits are most important to you.

And figure out if overcoming those barriers means joining a gym, working out with a friend, or just starting with 10 minutes of exercise.

If you’re still at a loss, meet with a trusted health professional, such as a doctor, personal trainer, or physical therapist, to find the best plan forward. I guarantee that if you give your relationship with exercise and your well-being a little tender loving care, you’ll find that exciting, unique, and unexpected doors will open in other aspects of your life, too.

Sarah Homan is a physical therapist with Action Potential Physical Therapy in Glen Mills, Pennsylvania.

By Doreen Dodgen-Magee, Doctorate in Psychology

The scene is a familiar one: A family is gathered at the table, enjoying a meal and each other. Grandparents ask the grandchildren about their latest play or baseball game; children ask their parents if they can spend the night at a friends’ house.

The conversation dies down, and someone says, “Did you see that new meme? The one with the goats?” or, “I saw the trailer for that new movie last night. Have you seen it? It looks incredible,” or, “I heard this new song today. I just can’t remember the name of the artist. Let me look it up.”

And then, it happens. Someone, or more, pulls out their phone and begins the search for the meme, the trailer, or the answer to the question. And then, it’s over. The togetherness, unhampered by technology, has passed. One by one, another phone comes out until each place setting is decorated with its own device.

Within the space of a few moments, we can experience the highs and lows of all that technology offers us. We’re able to have a rare ingredient or tool delivered to our door, talk in real time with video to our family and friends in far-flung places, and play a game with our grandkids who live a state way.

But at the same time, we have strong feelings about how phone calls have turned almost exclusively to text messages and how keeping up with the many platforms we’ve invested in becomes a challenge. Technology is wonderful and horrible, and it’s here to stay. Even though there are innumerable ways in which our lives are enhanced and enriched by it, it’s still clear that there are some ways in which it’s shaping us that we’d do well to pay attention to.

Spending 10-plus hours a day with technology, as most Americans now do, can have a profound impact on our functioning. Just as the contextual elements surrounding a growing tree affect its growth and health, so do the technological and digital realities of our daily life create a context that shapes us.

If a tree grows within the context of too little light or water or in the presence of constant coastal winds, its mature presence will reflect these realities. It may appear bent over as a result of exposure to wind or may lack the heartiness and color that result from enough light and water. The same is true with technology. Our brains, bodies, and relational and mental wellness (or lack thereof) reflect the realities of our technology engagement and exposure.

Although many people are able to navigate their engagement with devices and the digital domains they deliver without becoming dependent, many can’t. The reality that a majority of our communication, entertainment, and information gathering is done in online spaces makes it such that dependence and, sometimes, behavior patterns that look like addition are very real.

Even though the World Health Organization has classified video gaming addiction as a diagnostic category, our diagnostic nomenclature in America does not offer any formal way of recognizing addictions related to device use. But this doesn’t mean that dependence and addictive symptoms related to the excessive use of technology don’t exist.

If individuals find themselves needing successively more exposure to a device or platform over time in order to experience the same level of pleasure derived from less use earlier on; are overly irritable when separated from their device; or obsessively focused on what is occurring in digital spaces when not in them, it’s likely that a level of unhealthy dependence has set in.

Although it’s much easier to keep our device use in check when we’ve set intentional norms around our use, most of us have habituated to large amounts of screen time without really thinking about it. We used to leave our phones in our purses while we drive, but now, we have them out on the seat next to us. We never brought them into our rooms at night, but now, we read on them to fall asleep. We used to do the crossword puzzle in the paper, but now, we have 10 games of Words with Friends going at all times.

Dependence is real, and for some, addiction could become an issue. It’s important that we tell ourselves the truth about our own use, break any bad habits, and create some new norms to keep our technology engagement moderate. It’s easy to point to our kids’ or grandkids’ use as excessive and disruptive, but it’s far less easy to consider the ways that we, ourselves, end up being the first to pull out a device.

Here are some starting points to get you started in moderating your technology use…

1. Take consistent technology breaks. Decide a strategy and stick with it.

Would it be most helpful for you to take a weekly break for a day or a daily break for an hour or two?

Think about the periods within the week or the day in which you unintentionally sink excess time into technology engagement. Consider setting some limits, along with a reminder (such as a timer), on mindless scrolling, playing, and responding.

Find a way to do this consistently for at least a week and note any differences in mood, focus, and ability to delay gratification.

2. Maintain your flexibility about how you communicate, are entertained, and find information.

It’s easy to seek out brain stimulation activities online and read books on tablets. Some of the time, it’s important for our brains and bodies to do these things on paper. Our screens serve to keep us overstimulated and encourage task switching—a fancy word for multitasking.

This is taxing on our systems and can leave us dysregulated emotionally and physically. At least some of the time, make a phone call instead of texting, go to the store instead of ordering online, see a movie in a theater, and go to a library for research rather than relying on Google.

3. Focus on quality over quantity.

Rather than watching hours of random YouTube videos, select digital content that is slow moving (not a rapid succession of visual shots with loud music), that teaches a skill or idea, or that has a high-production value.

Feeding yourself a full diet of overly fast-moving content—content that is overstimulating in sound or visuals—and poorly produced content is akin to the tried-and-true “garbage in; garbage out” philosophy. What we consume matters in terms of our digital engagement. Make sure the majority of what you watch, listen to, and play isn’t filled with advertising, violence, harmful or hateful speech, or too sexualized.

4. Consider dependence more than time spent. It’s easy to fall into a rut of gauging our reliance upon our devices based on the amount of time we spend with them. Instead, it’s important to think globally.

Does your device allow you to avoid awkward moments? Do you rely on your device rather than on your own memory? Are you able to make your way to a location without Google Maps or eat out without reading several Yelp reviews?

Time is simply one domain to consider. Look at the issue globally and identify some areas that you could begin practicing without your phone.

5. Keep your embodied life fiery and interesting. Make sure you’re engaged with issues that you feel passionate about, are part of a community, and have pleasurable hobbies and activities to engage in.

Find some new and somewhat stretching experiences to try or find a new recipe to make. Our bodies were meant to be lived in.

The digital spaces we retreat to can be fun, but let’s not let it take over.

Doreen Dodgen-Magee, Psy.D, author of DEVICED: Balancing Life and Technology in a Digital World (October 2018, Rowman & Littlefield)

By Lisa Wentz

“I’ve always wanted to do this. I finally decided to not hold myself back.”

I often hear this statement and others like it within the first few minutes of my private coaching sessions.

Public speaking can intimidate even the most extroverted personalities. And it’s no wonder, given that it’s not something we’re trained in and aren’t faced with until we’re required to deliver a speech—sometimes without much notice.

Speaking in public is a broad topic that isn’t limited to professional speakers. It can include anything from speaking to a board of directors to delivering a toast at a wedding. The common denominator is that, no matter the setting, the prospect of speaking publically evokes fear in even the most surefooted of us.

But believe it or not, that doesn’t have to be the case. Here are some proven tips that you can apply to reduce nerves and deliver your speech with impact…

Acknowledge Nervousness

Ever notice that pretending something isn’t there makes it worse? I have. The first step to a great speech is to embrace the fact that you may be nervous. Think of this as a good thing. You are feeling a racing heartbeat, sweaty palms, and so on because you care. If you didn’t care about the outcome, I’d question whether you should be speaking in the first place.

Reduce Nerves and Focus

The fastest and most effective way to reduce nervousness, shed excess tension, and focus your thoughts on delivery is to warm up with breathing exercises. I recommend using long, deep breaths. Breathe in through your nose and out through your mouth. Whenever you breathe out, make the sound of a long, sustained “S.” Six to eight slow, deep breaths 30 minutes before your speech is ideal.

Create Rapport

Start with a warm vocal tone, eye contact, and slow down the rhythm of your speech. This will let the audience know you’re talking to them instead of at them.

Insert Pauses

If you’re someone who uses filler words, like “actually,” “so,” or “um,” consider instead pausing in those moments. The pauses allow the audience time to digest the information in your speech. They also allow you time to breathe and focus. You can also use pauses strategically to get a point across. For instance, pausing after asking a question gives the audience time to think, and shows that you care about their mental involvement in your speech.

Consider Your Purpose and Setting

Adapt your speech to your specific audience and venue. This will help you decide on the level of complicated information you need to share and help you determine your word choices. You may be able to use specific ice breakers or humor, depending on the audience is and where and when the speech is taking place.

Match Tone to Content

You can use different tones within the same speech to keep the audience engaged. Start with a warm and welcoming tone. Then if you’re delivering great news, your tone could be happy or excited. When delivering a problem, try a somber but resilient quality. Higher energy is a way to create excitement while quieting your tone creates thoughtfulness.

Body Language

Nonverbal communication can help emphasize your message. You can use your hands whenever delivering verbal bullet points, such as a list of problems you’re tackling.

Avoid pacing and replace it with deliberate movement, such as walking a few steps after you finish one section to start another. Additionally, allowing yourself to freely move while matching your movement to your content is a great way to dissipate nervous energy.

Prepare and Practice

Prepare so you have a clear road map to follow as you deliver your speech. As part of this preparation, I suggest assigning objectives to each section. Think through what you want the audience to take with them. Practice on your feet and out loud with an audio recorder. You’ll have a better sense of flow and what content can be cut or added to make the speech more effective.

There are many wonderful resources where you can see the above techniques applied. TED Talks, commencement speeches, and Toastmasters International are great places to find inspiring speeches that use these techniques.

As you watch these speeches, remind yourself not to fall into the “compare and despair” trap. Although we can learn a lot from speakers who’ve crafted their delivery over the years, it’s your job to sound like you and find your own authentic style. Be fearlessly authentic and you will always be interesting to watch.

Lisa Wentz is a public speaking expert who coaches executives and managers from Fortune 500 companies and the nonprofit sector. Her new book, Grace Under Pressure: A Master Class in Public Speaking (LID Publishing), is available now in the U.S.