Positive Parenting: Mindfulness for Parents during COVID-19, Angela Johnson

mindful parenting, holistic wellness, U.P. holistic wellness publication

With COVID-19 here and affecting nearly every aspect of our lives, it is not surprising that many families are reporting heightened levels of stress. The pandemic is placing additional pressure on parents in many different way—from working from home, job insecurity, or complete job loss, to homeschooling, heightened behavior issues, and a lack of social connection. Although no two families are experiencing these challenging times in exactly the same way, we are all in some sense struggling through this together.

However, the struggle need not be for naught because as Einstein once said, “In the midst of every crisis, lies great opportunity.” Mindfulness is one of these great opportunities, as it is a powerful tool scientifically proven to reduce stress—the very thing we need! By turning our attention inward, we can still the waves of restlessness and worry in our active lives. Mindfulness teaches us how to do this.

As a parenting educator and meditation teacher, I feel especially called to share mindfulness with families now more than ever. I focus on both formal (meditation) and informal (everyday activities) mindfulness practices to help people learn to be more peaceful and fully present to their lives. I will share a few of these practices with you here.

Parents, this is a little reminder that you have to take care of yourself first and foremost. Peace begins within. Then it spreads.

Let’s begin with a couple of definitions . . .

“Mindfulness is paying attention to your life, here and now, with kindness and curiosity.” —Dr. Amy Saltzman

“[Mindfulness is] the awareness that arises from paying attention, on purpose, in the present moment, and non-judgmentally.” —Jon Kabat-Zinn

Here are some exercises for you to begin your practice today:

Sitting Meditation

Meditation is both a state of deep present-moment awareness, and a practice intended to bring about that state (Ananda Sangha Worldwide). There are many different meditation approaches and techniques ,but ultimately, the universal intent of all is to learn to experience life more from your center, and less from external input. The benefits from this practice are overwhelming, from stress reduction to lower blood pressure and better sleep. I recommend using a guided app or taking a class to get started. Make sure you practice in a quiet space. Sit up with a straight spine, as relaxed awareness rather than sleep is the goal. Close your eyes, gently lift your eyeballs and focus, and breathe. For the best results, a daily practice is recommended, even if for only a few minutes each day.

Mindful Breathing

The mind and breath are interconnected so that when the breath slows, the mind automatically follows. Therefore, taking the time to bring awareness to your breath can have an immediate calming effect. Try it and see for yourself.

You might also place a reminder somewhere in your home or at work that says “breathe,” or get in the habit of taking a few deep, intentional breaths at the start of your day, or when you get in the car, or before responding to your child’s behavior . . . the options are endless. Our breath is always with us, so it is just a matter of intending to notice it, follow it, and then feel the relaxation that results.

Walking Meditation


Walking meditation is an ideal practice for bridging the gap between outward activity and inward peace. It is best to walk outside in fresh air. Any amount of time is good. As you walk, focus on the natural flow of your breathing. Smile. Listen. Look. Feel your feet as they touch the earth. Walk tall, and with strength. Notice and enjoy the fresh air on your face and the natural beauty of the day that surrounds you. Be present with your body, mind, and soul on this walk, in this moment.

Mindful Nature Play

This one is especially enjoyable to practice as a family. Go outside in nature and play. Follow your child’s lead (inner child or actual child). Get down on his or her level. Be present to him or her, to this moment, and to the natural beauty surrounding you. Be free and have fun. Climb a tree. Build a fort. Roll down a hill. Follow a bug. Feel your connection to all that is and you will find peace.

Mindful Eating

Mindful eating will not only bring you pleasantly into the present moment, but will also enhance your gratitude and enjoyment of food. Begin by taking one minute at mealtime to take slow bites and savor. Notice the smell, the texture, the taste. Think of where your food came from. Feel your connection to the earth in each bite. Be silent and grateful for this moment

“The present moment is filled with joy and happiness. If you are attentive, you will see it.” —Thich Nhat Hanh

Angela Johnson, Great Start Collaborative (GSC) Director for Marquette and Alger Counties, works at Marquette-Alger Regional Educational Service Agency (MARESA). The Great Start Collaborative (https://www.maresa.org/early-on/marquette-alger-great-start-collaborative/) works in communities throughout the state to ensure Michigan is making progress toward four priority early childhood outcomes.

Excerpted with permission from the Winter 2020-2021 issue of Health & Happiness U.P. Magazine. Copyright 2020, Empowering Lightworks, LLC. All rights reserved.

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Spotlight On…. The Brownstone Inn with Co-Owner Deb Molitor

the brownstone inn

Tell us about the Brownstone Inn.
The Brownstone Inn is a family business serving comfort-style food in a really beautiful area—Au Train, Michigan, at a nearly-historic site. Twenty-nine years ago, we resurrected a sweet old business that hadn’t had much care, and ever since we’ve worked to keep it consistent historically and add modernizations where it doesn’t show.

It had been a restaurant with an inn that had rooms upstairs and cabins that were rented until the mid-60s. The upstairs became a large apartment for subsequent owners. We got to raise our two kids here. They got to grow up in this village called a restaurant, which is an unusual way to grow up. Community came to us in a lot of ways.

I grew up on a family farm. It was really similar in a lot of ways—everyone worked together. There was a lot of care for everyone who worked for us, and a lot of their children worked for us over the years.

Some of our staff members here have been with us since we opened. Without the really talented, experienced staff we have, as well as a community that’s super-supportive, we wouldn’t be able to do this right now. People that would not go out because of health concerns order takeout and tip our staff. Those outside the area don’t see it, but there’s community here, and it’s super-important to us.

Our menu is based a lot on the kind of food both of us grew up with, having really talented moms in the kitchen.

Our chef, my husband Jeff, has his own sense of it, creating layers of flavors and textures. He’s an artist who has to have every color in the crayon box. And he uses them all. He wants a nicely composed food plate, and gets excited about anything fresh. At times, we’ve had Hawaiian fish flown in, which is amazing, but the core of our menu uses local products as much as we can. Sourcing is not easy, but we’ve made that a point over the years.

Having a place with a bar in the dining room, we had to decide early on which way to go. My husband was all about the food. Plus there’s a highway out there. It didn’t feel responsible to focus on a bar in this location. That shaped the clientele and the people who work for us.

We were able to expand into the upstairs and create private dining space for weddings, funerals, memorials, anniversaries, birthdays…. You get to know people in another way when you’re part of their celebrations. Some have come every year for their anniversary for twenty-nine years.

What prompted you to get into this business?
It was a big compromise. I was working at a non-profit mental health organization with emotionally disturbed adolescents in California. Coming from a farm background, I was not super-comfortable raising my kids in Santa Barbara. Jeff had finished culinary school and my parents told us the Brownstone was on the market. It was always my favorite part of the U.P. I had spent a lot of time in the U.P. visiting with friends in the 70s. I always felt like I had to get to Au Train Bay. Then I felt like I was in the U.P. For me, it was the doorway, and it never occurred to me I’d be back here.

The U.P. has become home, and I want to make sure my grandkids who are not up here have access to that.

What do customers enjoy most about the Brownstone?
They like the way the building feels. They come in and go Ahhh! It’s old and you can see the dents, and that there’s been a lot of living to it. It’s something the building exudes. It’s warm and accepting, and customers like the food. We’re known for our whitefish and steak, and the burgers are really popular.

We always do our best to be responsive to those with limitations—vegetarians, and those with food allergies.

A lot of our customers have relationships with our servers—baby blankets are made and Christmas cards exchanged. People will come in and ask about someone who waited on them before and through the years. They’ll find out a younger server they had has graduated from college. People notice and care.

Our local customer base is from Newberry to Michigamme, Gladstone. People on their way to Marquette make a point of stopping; they plan the trip so they can have lunch here. For young people going to college here, we become a stop a couple times a year. Typically, we have lots of residents, but this year, it’s been heavily tourists because it feels safe in U.P., and they feel safer here because of the care we’re taking. Our staff was insistent on coming back safely masked. We sanitize all customer contact surfaces. We are distanced. We control the number of people coming in the door, and have balanced it by taking reservations when requested. And we’ve done a lot of takeout.

We close for November to have family time and clean up the space. Our hours for the rest of winter have not been determined yet. They’ll be on our website.

What do you enjoy most about running it?
The relationships and the community and feeling appreciated and successful overall in keeping people comfortable and happy and fed. That’s a primary motivation – feeding people.

What do you find most challenging?
Keeping up with all the tasks that are part of the business. If it were just food and people, staff and customers, that would be easy. Getting enough help is a chronic issue. That’s another reason why I’m so grateful for the staff we have.

Future plans for the Brownstone?
We’re continuing the takeout and working on creating a deli menu featuring smoked items. We’re considering possibly offering lodging. It’s all under discussion. Stay tuned.

Anything else you’d like our readers to know about?

Our intense gratitude to the community that supports us. We’re in an intensely beautiful location but not a downtown one. Without the community responding the way it has, it would not work. This really was a dream.

Excerpted with permission from the Winter 2020-2021 issue of Health & Happiness U.P. Magazine. Copyright 2020, Empowering Lightworks, LLC. All rights reserved.

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Senior Viewpoint: Insurmountable Evidence for Exercise Benefits, Dr. Conway McLean, DABFAS, FAPWHc, FAMIFAS

exercise benefits, holistic wellness, U.P. holistic business

The benefits of exercise are now the stuff of tabloids and daytime TV shows. We are inundated with information about health and fitness, some of it fact, some half-truth, and much of it outright lies. Few do the research to learn the true extent of the positives to health, although most know the basics. It’s good for your heart and blood flow. And, indeed, any form of exercise will have some of those benefits.

How many Americans exercise? How many are able to make these changes in their lives and do so for the “long haul”? This is a complex and nuanced question, but an easy answer is not enough. More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities. Studies agree that only about 23% of Americans exercise in some form with any regularity. Only one in three children are physically active every day. Human muscle tissue needs activity and exercise to be healthy. This is in contrast to the great apes, who are able to maintain fitness without regular activity/exercise. (They’ve done studies; this is not fictional!)

Muscle disuse results in muscle tissue atrophy, which is basically muscle thinning. Muscle atrophy means inevitably, predictably, weakening. Muscle activity comes in many forms but is required for muscle health, with the heart probably being the most important muscle. Aging obviously has a hand in this weakening process, but less than you might think. If you doubt this statement, learn about the famed fitness guru, Jack LaLanne.

One of the most popular and successful methods of exercise is walking. The ability to walk safely depends on a host of factors, some obvious, others not so. The coordinated efforts of many body systems are required, such as the sensory and nervous systems, and cognitive skills. The obvious ones include cardiopulmonary and musculoskeletal. Others are classified as “contextual effects’”and include such things as the environment, the lighting, and the support surface upon which the individual treads.

How greatly life changes when we are no longer able to ambulate, to walk, to go for a stroll!

This is a fundamental quality of life issue, and should be valued as such. The aforementioned weakness, the result of disuse, is generally a gradual process, and easy to miss. Unfortunately, infirmity develops progressively. This often results in a reduction of core strength, an essential component of balance and reduced fall risk.

Balance is also known as postural stability, the act of keeping the body upright and vertical. A critical component of this process is core strength, and there is a multitude of ways to improve that. This is an all-around good thing since working your core muscles is beneficial to your overall physical well-being.

A combination of time and disuse can lead to many orthopedic problems. Most older adults suffer from postural changes, such as a forward-leaning posture. This is clearly associated with balance problems, and thus increased fall risk. Several studies have shown good core stability programs can help improve balance and confidence, consequently also reducing the risk of falls. Particularly helpful to fall prevention programs are “posture-challenging exercises,” something to consider when you’re looking to reduce the risk of falls.

There are many things to consider in regards to these efforts, which should be a common concern as we age. Some are easy to alter, such as clearing your hallways of clutter and furniture. Others not so, such as reversing the nerve damage of neuropathy. From joint pain that limits activity to the weakness of malnutrition (a shockingly common problem in the elderly), there is abundant evidence that exercise interventions have the potential to significantly reduce the fall rate, improve cardio-vascular health, and notably enhance quality of life, especially in older adults.

What does the research show about the true benefits of exercise in all its varied forms?

Improvements to health and well-being can occur in surprising ways, some physical and others psychological. The heart is an obvious beneficiary of regular exercise. Exercise helps the heart do a better job of pumping blood throughout the body. Our blood vessels are healthier and better able to respond to an increased demand for oxygen, such as when walking a longer distance.

People who exercise regularly seem to make better nutrition choices. Exercise also helps us maintain a healthy body weight, as well as reduce belly fat. Both appear to lend themselves to a reduced risk of metabolic syndrome and type 2 diabetes. Exercise lowers blood pressure, since the heart will pump better and more efficiently, decreasing stress on the heart and surrounding arteries. If you have high blood pressure, cardiovascular exercise may help lower it. If you don’t, fitness activities will help you keep it in a healthy range.

Bone strength, critically important in reducing infirmity, requires physical stress, a clear benefit of resistance training. When you exercise regularly, your bone adapts by building more bone and becoming denser. It should go without saying that these benefits to bone require good nutrition, especially calcium and Vitamin D. The two types of exercise that are most effective for building strong bones are weight-bearing exercise and strength-training exercise. But these aids to bone health are site-specific. Put another way, walking improves bone strength in the legs, but has no effect on the bones in the wrist.

Adding a variety of exercises, such as running, jogging, gym work, even some recreational activities, can lead to improved brain function and faster mental task performance. Studies have shown better learning abilities, and decreased anxiety and depression, achieved with improved fitness. Certain benefits make sense, but aren’t necessarily obvious, such as an increased feeling of energy. Some of the documented psychological benefits of an exercise program include such possibilities as improved mood, reduced stress, and improved ability to cope with stress. If a person is successful with their regimen, increased self-esteem can be expected also.

The consequences of being sedentary, of sitting too much, are substantial.

Even a short walk, performed regularly at mild-to-moderate intensity, can improve your mood and energy, as well as your heart health. For longer-term benefits, you should exercise at least three times a week for 30 minutes per session at moderate intensity. A critical component of physical well-being is core strength, so be certain to include abdominal and back work.

Surprisingly, Medicare now covers the prescribing of an exercise program, typically instituted by a physical or exercise therapist. This tells us the benefits have been proven beyond any doubt. If our government takes it so seriously that they will pay for it, why doesn’t the American public? Why do so many of us eat poorly and get so little activity? As is often the case, there are a plethora of factors at play. But ignorance is no longer an excuse. The truth is out there: get moving and get some exercise. You’ll be getting healthier and smarter.

Dr. Conway McLean is a physician practicing foot and ankle medicine and surgery in the Upper Peninsula (Marquette and Escanaba). McLean is triple board certified in surgery, wound care, and orthotic therapy. He has lectured internationally on many topics. Dr. McLean welcomes questions at drcmclean@outlook.com.

Excerpted with permission from the Winter 2020-2021 issue of Health & Happiness U.P. Magazine. Copyright 2020, Empowering Lightworks, LLC. All rights reserved.

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Inner Nutrition: Discomfort & Cultural Identity, Charli Mills

When I learned that one of the Anishinaabe’s protocol for a Water Walk meant I had to wear a skirt, inwardly I groaned. I grew up out west among ranches, logging camps, and mountains, feeling more comfortable in a flannel shirt than a flowing skirt. However, the walk was not an event; it was a ceremony, and a skirt announced to the earth we walked upon that we People of the Heart were women, the containers of water, the bringers of life.

For this, I would wear a skirt.

Someone gave me a fun thrift-store find, knowing I called my literary community a ranch. It was a Western skirt of many colors with motifs and a narrow lace hem. I planned to wear my walking boots with it and leggings underneath. The night before the walk, I gathered up my clothes for an early morning departure to Copper Harbor from Hancock. To my embarrassment, I realized the motifs were small panels depicting a theme of “Cowboys and Indians.”

No way could I wear this skirt. I called a good friend who was also walking and also white. I told her what I had discovered about my only skirt. She confirmed I couldn’t wear it. Miserable, I ransacked my closet and found a lounger, something like a house dress. Covered with a t-shirt that proclaimed, “The Revolution Has Begun,” our official 2019 Water Walk slogan, and a Women’s March sweatshirt, my PJs passed for a skirt.

I’m writing this column to explore what it is to be white and an anti-racist.

It’s likely the most uncomfortable topic I’ve ever tackled. Can I change the subject? Because discomfort is hard to experience. But here we are, me writing and you reading, all of us willing to sit uncomfortably in the muck of what American cultural identity has become. But as the condensed version of a quote by Vietnamese Buddhist monk, Thich Nhat Hanh, goes, “no mud, no lotus.”

Let’s talk about my cultural identity since I’m tapping the keys from the hot seat. Then you can think about yours. I’m an American, a fifth-generation Californian who grew up on the Nevada border not far from Lake Tahoe. I could ride a horse before I could walk, and somewhere I have photo-evidence. You might laugh, but Charli is short for Annette. It’s a buckaroo culture thing— nicknames are popular, and my dad gave me mine as a baby. He says Charli was his imaginary friend as a child. He didn’t tell me this until I was fifty-three years old.

My full name at birth was Annette Marie Fernandes. Mills is my married name. I’ve been told all my life, “You don’t look like a Fernandes.” Really? I think I have the nose to prove it. I have my great-grandmother’s nose. According to family legend, I was a “Portagee Red.” It meant I was Portuguese with red hair. Okay, so the hair is unlikely Portuguese. It turns out the nose isn’t either. Great-grandma was Basque and Scots. According to my DNA, I’m Basque, Portuguese, Scots, Irish, Spanish, French, and English with a smattering of Swedish, which is kind of weird because my great-grandfather came from Denmark, not Sweden.

I’m western European. I’m western American. I grew up identifying as Portuguese, eating linguisa for breakfast, and marcella at Christmas. My dad’s family was Catholic, and that’s likely the common denominator among my most recent ancestors. My mom’s mother was half Portuguese and half Danish (until I found out it was Swedish). All my Portuguese ancestors came from the Azores or Brazil, first to Hawaii Territory and then to California.

Why does heritage matter?

I can’t insist that it does because my strongest cultural identity growing up was that I rode horses, pushed cattle on trails, and could braid rawhide leather into horse reins. I wore chinks (Vaquero-style chaps), Wranglers, and satin neck-scarves. I was born a buckaroo (a variation of the word Vaquero, a traditional horse culture that worked the land-grant ranchos and ranches of California and Nevada) and have lived in every western state except Oregon, Colorado, and Wyoming. As a writer, I belong to an organization called Women Writing the West. I write women’s fiction, reclaiming forgotten voices from the fringe and frontiers.

What matters to me are the lost voices of my female ancestors. If I don’t heal my own losses, how can I reach out holistically as an anti-racist? This is a fine line to navigate. Too much self-reflection and I lose the chance to bridge cultural reconciliation; too little and I might unwittingly appropriate a culture not my own. Whether or not you feel called to reclaim your own ancestral roots, an anti-racist must accept the humanity of every person.

Although I didn’t realize it at the time, healing my own ancestry is what drew me to my first Water Walk. The Anishinaabe women (kwe) are committed to bringing awareness to water’s importance in our region. Water is life, no matter where any of us come from. The kwe invite all peoples to join them in understanding this sovereignty of water. They call those who accept the invitation, People of the Heart.

Often, the heart needs healing. When we turn to address the history of a nation built on slavery and genocide, it’s enough to diminish any heart. Origins of America as a nation cause the ultimate in discomfort when walking the path of an anti-racist. How can one be proud of cultural identity and reconcile our past? Avoidance is one strategy. That may temporarily protect the heart from pain. Deflection is another. Some people get angry over the subject.

To heal, we must look back to understand our present moment to choose a better future.

Despite the discomfort, it doesn’t last. That moment when I really saw my Western skirt in a different gaze, I felt embarrassed. I sought support. A good friend may help us sit with the uncomfortable emotions and support the right choice. I learned to recognize cultural misuses and found a creative solution that hurt no one. I could still be a buckaroo who helped kwe in a water ceremony that heals us all.

This is not the end of the story. This year, I did not participate in the Water Walk. Part of the reason was COVID-19 and my reluctance to gather. Mostly, it was due to the demands of my thesis at the time. But I still went into solitary sacred space for the weekend, meditating, singing a song to Nibi, and contemplating what it means to be Indigenous. I am not Indigenous to America, but my ancestors were once Indigenous to Western Europe. All my DNA leads back to the tribes of Celts.

Native singer, speaker, and poet Lyla June Johnston’s song “Mamwland” took me home to my earth healers, whose voices I can hear when I hold the earth in my hand. Healing as an anti-racist, I realized, may look a lot like the reclamation of cultural identity—not to create further division, but to understand that we are all humans indigenous to this great round world.

It is important to me to actively seek out where racism yet roots within me. When I sit with the discomfort that can rise from my European cultural identity, I get the chance to give up unnecessary trappings. And I get to wear something new with broader, inclusive meaning.

Charli Mills grew up out west where she once won a rodeo trophy for goat-tying. Now she wrangles words from the Keweenaw as a literary artist, writing about the veteran spouse experience and women forgotten to history. She makes literary art accessible at CarrotRanch.com.

Recommended Listening: Earth Talk: Mindfulness, Healing and Racism: Cultivating Right Relations with Lyla June Johnston, https://www.youtube.com/watch?v=20dOZaIzF1c

Work Cited: Johnston, Lyla June. “Mamwland.” YouTube. https://youtu.be/TeGLDwfrvb8

Excerpted with permission from the Winter 2020-2021 issue of Health & Happiness U.P. Magazine. Copyright 2020, Empowering Lightworks, LLC. All rights reserved.

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Healthy Cooking: Making Millet & More, Val Wilson

Cooking for the holidays can be a joy or stressful. Here are some tips to keep things upbeat. Use recipes that are simple when making dishes for the holiday. Trying to follow an elaborate recipe can create stress, especially if you spend a lot of time on it unsuccessfully. Prepare some dishes ahead so you’re not overwhelmed on the big holiday. Loafs can be made the night before, or even a couple of days ahead, and refrigerated. Then all you have to do is bake it the day of your holiday dinner.  


Millet is creamy, nutty, slightly sweet, and gluten free, plus the easiest whole grain to digest. Millet has a high amino acid protein profile and iron content. It also contains B vitamins, phosphorus, 15 % protein, and feeds and nurtures your spleen, pancreas, and stomach.  


Tempeh is a complete protein containing all eight essential amino acids, and is 19.5% protein. Made by partially cooking, then fermenting soybeans, tempeh is easy to digest. Soybeans have easily absorbable iron, many B vitamins, and carotin, and support detoxification. Known for promoting vitality, and having anti-cancer properties, soybeans feed and nurture the lung and large intestines.


Kudzu is a thickening agent that is also very medicinal. When purchased, it looks like white chunks. Dissolve the chunks in water before adding them to the hot gravy for thickening. Kudzu helps to alkalize your body, relieve stiff muscles, and may help relieve migraine headaches by dilating blood vessels. The plant arrowroot is also a thickening agent used in cooking. Arrowroot is very soothing to your digestive tract.  


Tempeh Millet Loaf with Onion Gravy 

1 cup millet 
2 cups water 
1/2 tsp. sea salt
1 (8oz.) package tempeh 
1/2 onion (diced) 
3 garlic cloves 
1/4 cup walnuts 
3 T. tamari
5 T. tahini 
1 tsp. basil 
1 tsp. marjoram
1/2 tsp. paprika 
1 carrot (grated) 
1/2 cup rolled oats 
2/3 cup water

Put millet in a soup pot with 2 cups of water and bring to a boil. Boil for 2 minutes, reduce heat to low, cover and simmer 20 minutes until all water has been absorbed and millet is soft. Let sit 5 minutes, then stir in the 1/2 tsp. sea salt. Puree the tempeh, onion, garlic, walnuts, tamari, tahini, basil, marjoram, and paprika until smooth. In a large bowl, mix together the millet, pureed tempeh mixture, grated carrots, rolled oats, and water. Press into an oiled loaf pan, bake at 350 degrees for 45 minutes. Let sit for 5 minutes before cutting. 

Onion Gravy 

4 cups water 
1/2 onion (diced small) 
1 tsp. sea salt 
3 T. tamari 
4 T. kudzu or arrowroot, dissolved in 1/2 cup water 
1/4 cup minced parsley 

Bring water to a boil in a pot. Add the onions, reduce heat, and simmer for 5 minutes. Add the sea salt and tamari. Simmer for 5 more minutes. Dissolve the kudzu or arrowroot in the 1/2 cup water and add to the pot, whisking as you add the thickening agent. Gravy will thicken as it continues to cook. Turn off heat once thick, and add the parsley. 

Chef Valerie Wilson, aka Macro Val, has been teaching cooking classes since 1997. She now offers cooking classes you can attend through Zoom. Visit http://www.macroval.com.for class schedule, purchase of any of her five cookbooks, phone consultation appointments, or radio show, Facebook Macro Val Food.

Excerpted with permission from the Winter 2020-2021 issue of Health & Happiness U.P. Magazine. Copyright 2020, Empowering Lightworks, LLC. All rights reserved.

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Gifts from Nature: Sprouts!

Crystal Cooper

As we prepare for winter amid these overwhelming times, great opportunity and responsibility exist for maintaining our health and strength. Relying on our abilities and resources has become vital as our societal systems sustain prolonged, multi-faceted stress. One way to move forward with health-focused lifestyle changes is to grow food indoors for whole-being inspiration. Considering combined nutritional value, cost, and required effort and maintenance, one method outshines them all—sprouting! By harnessing the ancient practice of sprouting seeds, we can reap the benefits of eating live food while it’s too cold for plants to grow outside.

Through the sprouting process, water and electricity awaken and enliven stored enzymes, vitamins, minerals, amino acids, and antioxidants. Eating sprouts is like eating every part of an entire plant at a very young age. It’s as simple as soaking, draining, rinsing, and storing. Given the convenience of such a power-packed food, sprouting is a historically popular form of ancient agriculture.

The advantages of eating sprouts are vast. Being easily digestible, the bioavailability of sprouts provides a synergy of nutrients with gut flora. This makes them a notable source of energy and protein. The sprouting process also inhibits certain anti-nutrients found in many grains and nuts. Enjoying your crop as raw as possible provides the most benefit, as heat can damage nutrients. It’s also wise to introduce sprouts in small quantities, as some bellies may be sensitive to this live, concentrated food.

In addition to being a superior food, studies have shown that sprouts particularly benefit the brain, heart, lungs, organs, and bones, as well as help with cancer prevention and lowering cholesterol. They also regulate blood sugar and are therefore ideal for those with diabetes and inflammatory issues. You can access these benefits by incorporating sprouts long-term into your diet. Furthermore, not all sprouts are created equal. Specific plants provide particular health advantages. Sproutpeople.org is a great resource for research.

An abundance of information and options exist in the simple world of sprouting.

A cornucopia of seeds can be used, including all edible grains, seeds, and legumes. From a simple mason jar or hemp bag to self-draining, variable ventilation, stacking sprouters, a range of growing mediums are available. Sproutpeople.org is a complete sprouting info and resource website, providing all one needs to know about sprouting while streamlining the process of purchasing quality seeds and growing mediums.

Dry seeds can remain viable for one to five or more years, making them ideal for stocking up and storing. Dormant seeds should be stored in a cool, dry, dark place. You can freeze them for increased shelf life; just be careful to avoid freezer-burn. Since refrigerators are humid, they are not ideal for dry seed storage. However, once the seeds have been sprouted, rinsed, dried completely (towels or a salad spinner are helpful), and stored in air-tight containers, they’ll stay fresh and bacteria-free in your refrigerator for weeks.

With a fresh crop of sprouts, occasions to experiment with flavors, textures, and consistencies are infinite! From spicy to sweet, big fava beans to small sesame seeds, recipes are limited by only your creativity level. They can be added to salads—but not just spinach and lettuce ones. Sprouts spice up anything from tabouli to potato salad. Being the most bio-available and nutrient-dense protein for the cost, sprouts are a sustainable meat alternative. Sandwiches, soup, hummus, salsa, pizza—they can even be dried and ground to make bread flour. Sprouts are a natural, nourishing way to support us when we need it most.

It can be challenging to remain happy and healthy throughout our long U.P. winters. We can grow these fun, teeny kitchen gardens to satisfy our minds and bodies with a living harvest during our darkest months. Making sprouts a regular part of one’s diet can provide extra energy, vitamin C, and weight loss—something many particularly appreciate this season. Plus, these baby plants can delight us with their sweet spark of new life in our indoor winter world.

Crystal Cooper has called Marquette home for over a decade and is passionate about natural healing modalities as well as personal and global sustainability. Crystal advocates resiliency-promoting actions within the community in the face of our changing climate.Crystal.coocooper@gmail.com.

Excerpted with permission from the Winter 2020-2021 issue of Health & Happiness U.P. Magazine. Copyright 2020, Empowering Lightworks, LLC. All rights reserved.

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The Age of Miracles, Martin Achatz

My daughter has reached that age
when her body unfurls
gospels of growth all night,
psalms filled with arm, leg, hair, sweat,
breath staled by the tilt
from girl to woman. She will soon
inherit gifts. Blood. Ovum. Creation.
Then she will be lost to me. Gone
on a long journey across desert, mountain,
to a distant Bethlehem.

This December, she tells my wife
she doesn’t believe in caribou
flying over glacier, tundra. Questions
things like seraphim choirs,
kingdoms at the North Pole,
donkeys that sing “Dona nobis pacem”
on the winter solstice. I know,
she says, nods as if she’s accomplice
to some divine conspiracy theory.
So I write her this poem
about last Friday, when twenty inches
of snow fell in Cairo, Alexandria,
Jerusalem. Brought the entire Middle East
a silence it hadn’t heard in 112 years.
Children in refugee camps danced
in the blizzard, made rosefinches
with ice bodies, palm frond wings.
No bombs. No bullets. Just white.
Everywhere. White upon white.
From the Mediterranean to the Mount of Olives.

Martin Achatz is a husband/father/teacher/musician/poet who lives in Ishpeming. His work has appeared in Paterson Literary Review, The Other Journal, and The Macguffin, among others. He’s currently serving his second term as Poet Laureate of the Upper Peninsula and teaches in NMU’s English Department.

Excerpted with permission from the Winter 2020-2021 issue of Health & Happiness U.P. Magazine. Copyright 2020, Empowering Lightworks, LLC. All rights reserved.

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Green Living: Shopping for Values, Steve Waller

Life has changed, more than just COVID. Old values face new challenges—climate, rural flight (urbanization), jobs and energy. Like COVID, these won’t go away unless we do something. A technological solution has risen from obscurity and matured. It is finally the best economic choice, but it requires new values and attitudes.

Solar is the solution, not just for the homes and businesses of those who can afford it, but also for utilities serving the rest of us who can’t afford it or who rent. Solar has many good points, but there are tradeoffs that question and challenge old,outdated values.

Homeowners who install solar commit to something that neighbors may not be ready to accept. Solar homeowners willingly invest in what they already had (electricity) but value being cleaner and not making the challenges listed above worse. They save money and increase their home value while simultaneously giving doubting neighbors the unexpected gift of stabilized electricity prices and a cleaner environment. Neighbors who see solar working cleanly, silently, effectively, and reliably change their outdated resistance.

The cost for residential solar is about the price of a moderate car except cars need constant refueling, insurance, maintenance, and are pretty much dead after ten years, while solar panels are very much alive, and doubling or eventually tripling the initial investment. A car is an expense, not an investment. Cars never return their original cost.

Two cars cost twice as much for ten years. Two solar panels return twice as much for more than twenty-five years. Solar is an effortless, secure, tax-free, inflation-proof investment, not an expense. To say someone can’t afford solar is saying they don’t have a 401K because they have to put money into the account. If you don’t invest, you don’t get the profit.

Utility grade solar (thousands of solar panels grouped together) should not be taken lightly because there are tradeoffs that challenge old values while offering important new benefits.

Utility solar effortlessly converts all grid-tied customers (resistant households, low-income households, businesses, mines, factories, farms, entire towns) to clean instead of dirty power. New utility solar is now officially the least expensive electricity available, less expensive than natural gas. Grid-tied customers pay less with solar energy. Local communities benefit from tax revenue generated by utility solar panels. Solar stabilizes electricity cost (no fuel price hikes). Solar storage strongly reduces the need for old, expensive, dirty power plants.

U.P. Facts: Solar panels output more power in our cold weather.

The backs of “bifacial” solar panels collect additional energy from sunlight reflected from snow. Solar “trackers” tilt panels for maximum output during the high summer sun or the low winter sun,and also help shed snow.

Utility tradeoff: Thousands of utility solar panels cover hundreds or maybe thousands of acres of rural land. Most see those panels as a needed improvement. Others aren’t ready to see their landscape change. The value of clean solar energy has to outweigh the value of a view for a few. Solar panels prevent much more CO2 than trees can capture. Without solar, our electricity increases CO2, warms earth, and kills wildlife.

Solar brings clean, stable, badly needed, long-term, non-toxic power, tax revenue, and jobs to rural job-starved areas, and benefits the entire region. Utilities must be pushed to build solar farms faster, and residents must value some acreage being safely and economically converted to clean energy.

Give the gift that values our entire generation and kids, brings badly needed resources to local communities, and protects the environment (climate, air, water, and wildlife). Become a vocal supporter of clean solar energy.

Steve Waller’s family lives in a wind- and solar-powered home. He has been involved with conservation and energy issues since the 1970s and frequently teaches about energy. Steve can be reached at Steve@UPWallers.net.

Excerpted with permission from the Winter 2020-2021 issue of Health & Happiness U.P. Magazine. Copyright 2020, Empowering Lightworks, LLC. All rights reserved.

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Health & Happiness 2020 Donation Winner: Camp New Day, Akasha Khalsa

For youths who have a parent incarcerated in the prison system, it can be difficult to have fun childhood experiences without being weighed down by the burdens of their complex family lives. One organization in the U.P. set out nearly two decades ago to provide such youths a place where they could let go of their burdens for a week and enjoy the outdoors while in community with other young people in similar life situations.

Camp New Day is the Upper Peninsula’s only summer camp that serves youths with parents or caregivers who are incarcerated, and it is this year’s recipient of Health & Happiness U.P. Magazine’s annual donation for 2020. (See p.9 for more info.)
 
The camp lasts for one week each July and includes activities such as archery, fishing, canoeing, kayaking, and nighttime campfires. Although the camp’s target population is children of incarcerated parents, the camp’s goal is to be a typical summer camp experience where kids only talk about their experiences with caregiver incarceration if they wish to.
 
“A lot of our kids have a lot of burdens and things that they have to tend to at home and it just lets them have a hopefully carefree week being kids,” Board President and Camp Director Gene Champagne said. “We’re perfectly willing to talk about [incarceration] if the camper wants to talk about it, but usually the counselors hear it at night in stories, and when the kids are talking in their cabins.” 

To serve the camp’s target population, camp staff receives two days of in-depth training before the week begins. 
 

“We have pretty rigorous training, not only what the state requires us to teach and educate our staff about, but also things that might be unique to children who have an incarcerated parent or caregiver,” explains Champagne. “Some of them might be, not all, but some of them, might have more examples of anxiety or [feelings of] worthlessness or guilt or who knows what else that might be associated with the incarceration.”
 
Oftentimes, Champagne said, the campers may come in unsure of themselves and unsure of the camp experience, but by the middle of the week they acclimate to the carefree atmosphere.
 
“Sometimes the smiles don’t come out until Wednesday; I call it Miracle Wednesday. You know, some kids might come in never having been to a summer camp before. I know the first time I went, I was probably nervous and scared. And some of them might come in with a real defensive attitude, (having) never been to camp before,” Champagne said. “But I call it Miracle Wednesday because by Wednesday they’ve had a day and a half at camp, and they realize, Hey, this is a fun, safe place to be. I’m getting three square meals a day and we’re doing all this cool stuff. And you see the smiles really start to come out.”
 
The organization, which hosted its first camp in 2002, drew the idea for its mission from a social outreach project at St. Paul’s church in Marquette inspired by a camp with the same premise in Denver.
 
The camp currently accepts U.P. youths aged nine to fourteen, and provides any necessities to the campers to ensure they are able to attend, according to Champagne.

“We provide everything free of charge to the campers, whether they need a toothbrush, bedding, or transportation,” Champagne said.
 

Camp New Day U.P. usually accommodates about twenty-five to thirty campers each summer. The campers are housed in four cabins by age range and gender, with about six campers and two counselors per cabin.
 
Unfortunately, Champagne said, the organization was unable to host a camp this year due to the COVID-19 pandemic, so instead board members traveled to see some of the campers and give them care packages of items that would usually have been distributed at camp, including beach towels, blankets, sunscreen, glasses, games, and other camping supplies.
 
In the future, Champagne said, the camp hopes to expand to accommodate children who age out of the current program. Although the target population is often quite mobile due to the foster care system and family financial burdens, making it difficult to keep in touch with campers through the years, Camp New Day U.P. hopes to host small regional camps throughout the year for high school students. 

 
The camp survives on the generosity of organizations and individuals, Champagne said.

People donate time, money and goods to the program. Counselors for the camp are always in demand, especially male counselors for the boys’ cabins, added Champagne. The camp also looks for volunteers who can share fun skills with the campers.
 
“There’s groups of individuals around the UP that make blankets for these kids all year and donate to the camp, and the kids are just amazed,” Champagne said.
 
“I didn’t know there were so many people who cared about us… and who don’t even know us,” an anonymous camper said.
 
Akasha Khalsa is a student at Northern Michigan University, where she studies English literature and French. She is currently employed as a desk editor for the North Wind Independent Student Newspaper.

Excerpted with permission from the Winter 2020-2021 issue of Health & Happiness U.P. Magazine. Copyright 2020, Empowering Lightworks, LLC. All rights reserved.

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Winter 20-21 Issue Out!

Click here for a Central & Western Upper Peninsula of MI pick-up location near you!

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