Sweet Summer Strawberry Cake

“Every cake has a story to tell.”–unknown

Sweet treat, strawberry cake

Family traditions🧑‍🍳

When I married into my husband’s family some thirty years ago, it was the merging of two families who enjoyed cooking, tried-and-true recipes, handed down from one generation to the next, typically accompanied by a story or two.  On my husband’s side, there were several excellent cooks, especially his mother, his sister, and her husband.  Whereas, in my own extended family, I grew up around three women–my grandmother, my mamaw, and my mom–who were great cooks in their own right.  Therefore, between the two families, there was a wealth of inspiration, ideas, and sources for recipes.  

To this day, many of those family recipes remain favorites.  However, since being diagnosed with celiac disease over ten years ago, I have been on a culinary quest to adapt many of those beloved recipes so that I can, forgive the pun, “have my cake and eat it too”! 

When I first saw my mother-in-law’s version of this recipe, I could help but notice the how thick and creamy the icing looked.

But First . . .🍰

The original Strawberry Cake recipe came from my mother-in-law, Colleen.  She and my grandmother were very similar when it came to their approach to cooking.  They both believed in the right to serve large portions, and both embraced the notion of going their own way instead of following recipes, step-by-step.  Therefore, when my grandmother, or Colleen, would share a written recipe, there was sure to be additional verbal directions and advice for best preparing the recipe.

Dressing it up with sprinkles and blueberries if desired.

Never shy away from making a recipe your own🥣

It is that familial cooking spirit of never shying away from the right to make a recipe uniquely your own that continues to inspire me. Gluten-free baking wasn’t a “thing” when Grandmother and Colleen were living, so if I want to still enjoy those cooking stories from my past, I have to forge my own cooking path.  Nonetheless, I think they would have enjoyed many of my modified recipes, including this one. 

Add some pomegranate arils, for a bit more color contrast!

The eyes have it first👀

I recall the first time I ate this cake at Colleen’s house.  It was a Sunday family dinner, and I immediately noticed this beautiful, thickly frosted pink cake.  Now, my grandmother taught, “Your eyes eat things before your mouth,” and from the first look at that cake until the last bite, my eyes and mouth were in agreement: the cake was every bit the tasty confection it looked to be.  

The icing is thick and rich

Make it Gluten-free if you want🥮

I am not sure if my recipe adaptation is on-par with Colleen’s, but I do know that my own family loved it.  In fact, my adult daughter, one who typically, and quickly, discerns if I have made something gluten-free, asked if the cake was really gluten-free because she could not taste the difference.  Even more telling was the fact that she told me she thought that it was my best gluten-free recipe to date, and I could “bake it for her anytime.”  

Homemade strawberry reduction takes a bit more time, but it is so worth the effort! And, the leftovers of this reduction can used as you would any other fruit sauce or jelly.

Strawberry Reduction🍓

In addition to making the recipe gluten-free, I eliminated strawberry gelatin as a main ingredient, and instead, I made a strawberry reduction with double the amount of strawberries the original recipe called for.  My variation is also dairy-free, as I used non-dairy milk and butter; however, I did use real eggs.  That said, if you need this recipe to be egg-free, there are plenty of egg-replacement products available.  

The cake is light and spongy.

Cupcake Crazy?🧁

I’ve included directions for baking cupcakes and several cake variations, so the recipe can be baked and assembled in a variety ways.  Additionally, any leftover strawberry reduction tastes terrific spread over toast, stirred into oatmeal, or added to a smoothie.  

From my Family to Yours🏠

From my home to yours, I hope this recipe allows you to create your own cake story and recipe lineage.  Who knows, maybe one day, your grandkids will make their own version of Strawberry Cake! 

Any way you slice it up, this strawberry cake is sure to please!

Strawberry Cake (or Cupcakes) 🍰

Ingredients

½  cup milk (plant-based, if desired)

2 teaspoons white or apple cider vinegar

1 package white or yellow cake mix (gluten free, if needed)

3 tablespoons all purpose flour (gluten free, if needed)

3 eggs or equivalent egg-replacement

⅓ cup oil, melted butter, or applesauce

½ water

1 teaspoon pure vanilla extract

1 ½ cup strawberry reduction, completely cooled (see below)

*Strawberry Reduction

Ingredients

2 pounds fresh or frozen strawberries (If frozen, be sure to thaw for at least 20 minutes)

4 tablespoons sugar

1 tablespoon lemon juice

Strawberry Buttercream Frosting

Ingredients

1 stick butter, softened (plant-based, if desired)

¼-½ cup strawberry reduction, depending upon how much flavor you want

1 teaspoon vanilla extract

⅛ teaspoon salt

4-6 cups confectioners sugar

Up to 4 tablespoons milk, if needed for creaminess

Directions

*Make Strawberry Reduction 12-24 hours+ in advance

Thaw and/or remove stems from strawberries, then cut in half

Puree strawberries, sugar, and lemon juice in food processor or blender

Pour into medium saucepan and bring to low boil over medium heat

Reduce heat, but continue to simmer over low heat for 30 or so minutes, stirring occasionally

Allow strawberries to reduce to texture similar to that of tomato sauce

Allow to cool, then store in an airtight container in the refrigerator until completely cooled and/or ready to use.

Make Cake or cupcakes

Add vinegar to milk, set in fridge for five minutes (making “buttermilk”)

Meanwhile, preheat oven to 350 degrees

Coat cake pan(s) with nonstick cooking spray or line muffin tins with parchment paper

In a large mixing bowl, stir together cake mix and flour

Beat in eggs, one at a time.

Then, stir in “buttermilk,” water, oil (or butter or applesauce), and vanilla extract.

Next, fold in strawberry reduction, scraping down the sides as needed

For cupcakes:  divide batter among cupcakes, using a greased ice cream scoop, if desired, filling cup ½ – ⅔  full

For cake:  pour batter into one 9 x 13 cake pan, a 10-cup bundt pan, or divide between two 8” or 9” inch round pans

Baking time:  Cupcakes = 20-25 minutes; 9 x 13 pan = 30-35 minutes; Bundt pan = 45-48 minutes; Two round pans = 30-35 minutes or until toothpick inserted in center comes out clean

Allow cake or cupcakes to cool completely before frosting (I even put mine in the refrigerator for a couple of hours before frosting.)

Make the Frosting

In a large bowl, cream butter, strawberry reduction, vanilla extract and salt

Add in confectioner sugar, one cup at a time, until icing is firm

Then, add in milk, one tablespoon at a time, whipping in between each addition until desired consistency is reached.

Pipe or spread over cake or cupcakes.

Decorate tops of cake or cupcakes with red, white, or pink sugar sprinkles or freshly sliced strawberries

Store in airtight container and refrigerate

Makes 24 cupcakes or 1 cake of your choosing

An adventure awaits you in Northeastern Ontario, Canada

“I believe the world needs more Canada,”–Bono

Despite the juxtaposition of the sounds from the overhead highway, the falls’ beauty cannot be denied.

What’s Not to Love about Northeastern Ontario?❤️

If you’re a fan of the great outdoors, especially hiking, fishing, hunting, canoeing/kayaking, cycling, motorcycling, camping, or even just traveling/visiting places with beautiful scenery, then Northeastern Ontario, the area north of Lake Huron and east of Lake Superior, is an area to consider visiting.  My husband, John, and I recently traveled to the area and discovered an abundance of remarkable surroundings filled with frosted quartzite mountains, carefully managed hiking trails, pristine lakes and rivers for fishing and/or canoeing/kayaking, and a variety of accommodations.  Not only that, this area is rich in art, natural history, varied attractions and cultural interests, as well as  historic sites.  Which is why we decided we need to return next year to further explore the wonders of this area.

A deer casually gazed at us as we searched for the trailhead for Whitefish Falls.

Charming Charlton Lake Camp🏕️

As mentioned in a previous piece, John and I stayed at Charlton Lake Camp–a camp we highly recommend–which prides itself on being a “housekeeping cottage resort for families, fisherman, artists, and adventurers.”  It is located in the heart of the La Cloche Mountains, with its stunning scenery, nearby hiking trails, charming nearby towns–such as nearby Espanola and Whitefish–and welcoming people. In addition to being able to walk out the door of our cottage and head directly to the water for fishing, boating (including kayaking/canoeing), and swimming, we were also a short driving distance to historic hiking trails, cultural centers, and landscapes that have inspired scores of great art, made particularly famous by a group known as the Group of Seven.

The La Cloche mountains provide constant the backdrop to the scenery in Northeastern Ontario.

Ring the Bells🗻

The La Cloche Mountains rose up out of the earth like glistening castles of white and offered a wondrous backdrop to everything we did while visiting this area of Ontario.  These mountains are believed to be over 3.5 billion years of age and consist of glistening quartzite and granite.  Once higher in elevation than the Himalayas before the glacier destruction but now rounded with age and erosion, the mountains were named “La Cloche,” which means “the bell” in French, because of the ringing sound that could be heard from a distance when struck.  It is said that First Nations used this sound as a warning signal.  Now these mountains are a source of inspiration for artists and outdoor enthusiasts alike.

Ready to climb a mountain’s rockface? Welcome to Willisville Mountain Fire Tower Trail!

With all of its mountainous topography, Northeastern Ontario is full of hiking trails. In the area in which we were staying were ten highly recommended trails; however, as you fan outward, there is a countless array of trails for all fitness levels.  Two trails John and I hiked within the local area of camp were Willisville Mountain Fire Tower Trail & Whitefish Falls. Additionally, we also visited Manitoulin Island and hiked the Cup and Saucer Trail.

Willisville Mountain Firetower Trail🥾

Willisville Mountain Fire Tower Trail is well-marked with red dots and arrows showing you the way straight up the mountain.

Part of the Escarpment Biosphere Conservancy (an Ontario-focused charitable land trust), Willisville Mountain Fire Tower Trail was first brought to our attention by Charlton Lake Camp owners, Dan and Lisa McGuire.  They recommended it for its panoramic views of the La Cloche range and the surrounding area.  According to Dan and Lisa, it was a hidden gem of trail.  The trail, once you realize where it is, (They did say ‘hidden’ after all.) is marked with red dots and arrows that are repainted every year.  Unlike many of the U.S. trails for which John and I are accustomed to hiking, this trail mostly consists of white quartzite, and it is steep–heading straight up the rock face of the mountain.  We definitely recommend hiking shoes or boots for this route, but the views are nothing short of spectacular, momentarily allowing hikers to experience the soaring eye view of the local golden and bald eagles.

What a view 🦅
In the heart of the La Cloche Mountains.🦅👀

Whitefish Falls Trail🌊

In contrast, Whitefish Falls trail does not rise straight up a mountain, but it too is a bit of a hidden gem.  Finding where the trail starts took John and I a second time driving by it before we figured out where it was located.  This out and back trail was partly an earthen/dirt path and, once more, partly quartzite, which can be slippery alongside the water’s edge.  Once you arrive, the view (and sounds) of the falls is stellar! However, I did find the juxtaposition of the falls’ wondrous beauty, and clamorous traffic passing overhead on the highway bridge above, a startling contrast.  Nonetheless, Whitefish Falls trail was a worthwhile experience.  

Whitefish Falls
I can only imagine the sound of these falls after a heavy rain or spring snowmelt.

Cup and Saucer Trail☕️

One other EBC trail John and I explored was the Cup and Saucer Trail located on Manitoulin Island.  This out and back trail is 8 km (4.97 miles) long and is not for the faint of heart!  Winding around a mountain with a wide variety of footing challenges (At one point, the trail has a rope for hikers to use to hoist themselves uphill!), this trail offers heavenly views from its cliffs.  Made of 400 million year old silurian deposits, the cliffs earned their name because higher, cup-shaped cliffs appear perched on top of the lower saucer-shaped cliffs.  While this trail kicked our, shall I say, boots, the views were outstanding, and the drive to and from the trail across Manitoulin Island was scenic, making the overall experience quite rewarding.

Manitoulin Island🏞️

The Manitoulin Information Center is full of historical pictures, artifacts, and information about the island.

 Another stop we made while visiting Manitoulin Island was to visit the town of Little Current. In order to explore the town, John and I walked part of the town’s official recreational walking trail which is approximately 7 km (about 4.3 miles) long. We walked along the walks of the pleasant downtown area and on to its attractive waterfront/marina area and continued on up a hill to an area known as Low Island Park.  The trail continued, but we headed back towards the downtown in order to have adequate time to hike the Cup and Saucer trail.  Nonetheless, we could feel the vibrancy of the town, its businesses, and its people.  We definitely hope to return for another visit.  

Group of Seven🎨

A piece about Northeastern Ontario would not be complete without a nod to the infamous Group of Seven Artists. According to Canadian Encyclopedia, this was a group of landscape painters, often known as the Algonquin School.  These self-proclaimed modern artists were officially established in 1920, but sadly disbanded by 1933. They were part of Canada’s first internationally recognized art movements.  While the styles of the seven artists greatly varied, the artists were united in their exploration of Canada’s rugged, windblown landscapes, spending a good deal of time painting and illustrating Northeastern, Ontario, as well as establishing a credible art school.  Due to the enduring work of these world renowned artists, travelers can embrace the Group of Seven Artists’ spirit by embarking upon road trips, much like John I did, in order to experience an immersive, 3D exploration of their indelible canvases. 

Immersing oneself into the natural beauty of Northeastern Ontario fosters a feeling of connection when viewing the various artworks created by the individual artists that made up the Group of Seven.

Nature’s Playground🌄

What’s not to love about Northeastern Ontario?

In the end, Northeastern Ontario, Canada is a playground for all types of adventure seekers.  With its glistening lakes, windswept woods, majestic milky mountains, rushing waterfalls, charming cities and towns, and a wide array of accommodations, it offers individuals, families, and groups multiple opportunities for exploration and great escapes.  Sure, the drive, or flight, may take a bit more time, but that’s all part of the great experience of traveling!  

Wishing you safe and happy travels!

Fishing for a Great Tale: Part 1 Charlton Lake Camp

 “The pull of nature, the peace of the forest and water couldn’t be ignored any longer . . .”–Dan McGuire, owner, Charlton Lake Camp 

There’s Something about CanadA🇨🇦

Smiles for miles.

It had been a long time since John, my husband, and I had been to Canada.  Unlike me, John began traveling to Canada for annual fishing trips in 1985.  At that time, he was the young one, newly initiated to the fishing group.  Thirty-five years later, many of those long ago fishing buddies have since departed to heavenly waters.  Others have lost interest in participating in a trip that requires such a long drive, and some no longer have the vacation time needed for a week of fishing plus an extra day or two for driving.  John gets it, but his heart was breaking with the thought of not returning to his beloved fishing playground.  

Therefore, after a bit of “mediation”, John and I sketched out a travel plan that included a trip to Canada, specifically to Charlton Lake Camp, but it also included a couple of other stops along the way. (One of those was Mackinaw City, MI for which I previously wrote about last week.)  Little did either of us know how very much we would enjoy Charlton Lake Camp and its lovely surrounding areas!

Charlton Lake Camp🏕️

Park your, ring up Dan and Lisa, and get ready to cross over the other side, releasing your day-to-day stress and immersing yourself in the laid-back, relaxing environment of Charlton Lake Camp.

Nestled in the La Cloche Mountains just beyond the hamlet of Willisville, Ontario.

Charlton Lake Camp, currently owned by Dan and Lisa McGuire, is a picturesque waterfront setting. With access to Frood Lake, Lake Charlton, Cranberry Bay, as well as canoe only portages leading to Grace Lake (made famous by the Canadian Group of Seven Artists) and Nellie Lake, Charlton Lake Camp offers a wide-array of adventures for family, individuals, or friends. Think of all your favorite summer activities–fishing, paddling (canoe, kayak, paddle board, and even peddle boat), hiking, boating, swimming, sunning, campfires, smores, lounging/reading/napping in hammock, and plenty of space to hike, write, paint, draw, or simply dream–and you’ll discover that Lake Charlton is the perfect place for all of these and more!

Bring your own or rent/use one of the camp’s many canoes, kayaks, peddle boat, pontoon boats, Lund aluminum boats

For those interested in fishing, Lake Charlton has access to over 1,700 connected acres of fishable lakes.  Their waters are filled with northern pike, small and largemouth bass, walleye, and a wide variety of panfish. Of course, they can’t turn the fish on for visitors, but during the week John and I were there, we landed scores of large and smallmouth bass while a group of guys staying in a nearby cabin caught their legal limit of walleye and several sizable northern pike. 

What about Boats?🛶

Visitors to the camp can bring their own boat; however, the camp offers a full fleet boats for rent, including 14’ Lund Aluminum fishing boats, three pontoon boats, as well as 16’ and 18.5’ tripping canoes.  All boats come with 9.9 Yamaha motors, and every cabin has its own private docking slip.  John and I merely stepped off the porch of the cabin in which we were staying and walked down a slight embankment directly to our dock.  The docking was sturdy and easy; plus the camp had an excellent launching ramp to get to and from the camp. 

Step out of your cabin and walk the pine-needle carpeted path to your own dock.

For those who like to keep and eat their fish, Charlton Lake Camp has a centrally located fish cleaning hut. It is well lit, screened-in, and it even has outlets for those who prefer to use electric fillet knives. I noticed several campers using this hut throughout the week.

Accomodations🏡

We stayed in cottage 7. John sits at our picnic table assembling fishing gear upon our arrival.

Charlton Lake Camp is made up of twelve symmetrically arranged cottages with one, two, or three bedrooms, and all have one bathroom. Every cabin faces the lake, a point John and I loved, and each one has its own tightly screened porch. The kitchens are well-equipped with all of your cooking and eating needs. There is also a propane BBQ and picnic table for each cabin. Most of all, Dan and Lisa work hard to ensure their cottages are scrubbed clean for your arrival, hence a 9:00 am check out time, and they even have their cabins treated monthly for pests.  As an added bonus, the camp’s water goes through a multi-step filtration process, and it is completely potable–no funny smell or weird taste, just pure, clean water.

Just splashing about🏊‍♀️

Swim platform and roped off swimming area in front of sandy beach to left of picture. Meanwhile, fish cleaning hut is center with one of the pontoon boats and more of the camp to the right.

For those who love to splash about, the camp has a roped off area for swimming with its own private sandy beach.  There is a swim platform for those cannonball splashes, and there are plenty of Adirondack style chairs for drying off or simply lounging about the water’s edge.  The swim area is centrally located in the camp making it easily accessible for those quick trips back to the cottage for snacks, beverages, or that bottle of sunscreen you may have forgotten.

Want to Hike?🥾

Map of hiking trails on Charlton Lake property, along with a few of my written notes regarding other nearby trails.

Did I mention that the camp also offers hiking? Both Dan and Lisa have plenty of outdoor expertise and experience.  Unfortunately, the management and day-to-day upkeep of running the camp leaves them very little room for that these days.  However, they have hiked all of the trails on their 50 acre property.  They will gladly give visitors maps and offer tips for finding the best views of the lakes or the La Cloche mountains.  John and I can attest to the fact that the trails are well-marked, but hikers will definitely want to bring along the bug spray when heading off into the woods!

a “Reel” gem of a Place!💎

John claims the fish look bigger when I catch them due to the fact I am under 5′ tall! 😂

Personally speaking, John and I fell in love with this gem-of-a-camp. Dan and Lisa are attentive and available hosts if/when guests need them to be, but they do not hover.  The camp fosters a laid back vibe that warmly welcomes family and friend groups as easily as it does couples and individuals.  The interests of guests while we were there varied–some were drawn to fishing, boating, and/or swimming while others were more drawn to quiet walks, card games, and reading.  Additionally, several of the cabins are pet friendly, and we certainly made friends with a few camp canine guests!

Pristine Waters🌊

The evening sun kisses the pristine waters of Charlton Lake goodnight

The lakes encompassing Lake Charlton Camp are pristine and do not appear overused.  Its surroundings are serene and filled with bird song, encouraging guests to unwind amidst the exquisite nature-centrentric setting–alabaster mountains; rising rock on wind-swept islands; pine-scented, needle-strewn forested paths; and plenty of rippling lake water.  Paradoxically, guests are a super-short boat-ride away from nearby Espanola, Whitefish Falls, and Manitoulin Island, but I’ll write more about that in my next piece.

We’ll Be Back

Now that’s one happy fisherman!

In conclusion, whether you are looking for a solo/couple nature retreat or you’re looking for a one-of-kind summer/fall adventure for family and/or friends, check out Charlton Lake Camp.  It provides the ideal setting for getting back to nature and all the simple goodness the great outdoors provides if only we are willing to venture there.  The cottages are clean and comfortable, the view of the lake is spectacular, especially with the setting of the sun, and the location is ideal–far enough away from all the sights/sounds of the city, but close enough if you need to get back to town for that one item you forgot to pack.  In fact, John and I have already tentatively booked our stay for next year.  Meanwhile, I am already dreaming of waking to the sound of the loon, listening to gentle sounds of lake waters lapping the shore, and the glint of evening sunlight as it kisses the lake goodnight. 

Here’s to safe and happy travels!

Important Note from Author

John and I only practice catch and release fishing. According to the U.S. National Park Service, this practice improves native fish populations by allowing more fish to remain and reproduce in the ecosystem. We make every attempt to handle the fish properly, photograph it quickly, and then gently release it into the waters to continue swimming another day. This also allows other anglers the opportunity to experience the joys of fishing and the great outdoors for years to come.

More images from Lake Charlton📷

We struggled to take a selfie of this event and this handle the fish carefully. However, on this trip, John and I landed three triples–we both caught a fish at the exact same time.
Our cabin for the week at Charlton Lake Camp.
Sun begins to set, as viewed through our screened in porch, marking the start of its waltz across the lake waters. I can only imagine how dazzling and golden this view must during the fall.

Until Next Year . . .🌅

Visit Mackinaw City, Michigan: It’s worth the drive

Discover Mackinaw City, gateway to the Upper Peninsula, it is one of the top-of-the-list places to see in Michigan.”–Pure Michigan website

Pristine Michigan shoreland

The Mitten State: America’s High Five✋

  It’s our neighbor, geographically speaking, and yet, as so often happens with neighbors, I have only had passing encounters with it, nodding as I passed by.  That is, until this year.  Recently, I had the opportunity to spend a small bit of time in the only state divided into two peninsulas, and I hope this positive encounter will lead to more return visits.

 I am talking about Michigan.  With its lower peninsula shaped like a left-hand oven mitt, and its upper peninsula shaped like a child’s rendering of a bird flying over water, Michigan is full of natural wonder.  With over 3,288 linear miles of coastline, according to Michigan.gov, the state considers itself steward to the nation’s longest freshwater coastline.  This is due in large part to the fact that Michigan is surrounded by four of the five great lakes, and I was able to catch a small glimpse of its aquatic glory on a recent trip with my husband, John.

Mackinac Bridge

Mackinaw City, MI: Crossroads to the Great Lakes⛴️

Driving from southern Ohio, north towards Toledo, OH, and continuing all the way to the top of Michigan’s mitt, as it were, we arrived in Mackinaw City just south of the Mackinac Bridge.  This stunning suspension bridge, the longest in the western hemisphere, connects the Upper and Lower peninsulas of Michigan.  It spans the Straits of Mackinac, the five mile channel that joins Lake Huron to Lake Michigan.  In fact, from the hotel window in which John and I stayed, Hamilton Inn, we could see Lake Huron, the Mackinac Bridge, and nearby Mackinac Island, a Michigan icon.  

Mackinaw City offers an abundance cozy spots for visitors. Many of which offer lakeside views.

No wonder, according to Mackinaw Visitors Bureau, the average vacation stay in Mackinaw City has lengthened over recent years.  It is not only the perfect jumping-off point due to its convenient location to major attractions, but also because Mackinaw City is home to three National Historic sites, Headlands International Dark Sky Park, three passenger boat lines to Mackinac Island, an abundance of local shopping and eateries, as well as numerous hotels, bed and breakfasts, and resorts.  Plus, the town itself is walkable and tourist friendly.

Photo by Irina Iriser on Pexels.com

Lilac Love💜

One unique feature of Mackinaw City, we observed when we arrived for an overnight stay in mid-June, were the scores of lilac bushes lining its walks.  As it turned out, we happened to arrive during the popular Mackinac Island Lilac Festival, an annual ten-day event that celebrates the bush’s unique local history and offers a wide array of activities. On the morning of our departure, John and I went for a walk through town, and we encountered large groups of people making their way towards the ferries ready to take them to Mackinac Island to enjoy the last weekend of the lilac celebration.  Meanwhile, John and I continued our early morning trek, enjoying the fragrant lilacs, as we headed towards Old Mackinac Point Lighthouse.

Town Trekking🚶🏽‍♀️

Following the walking directions given to us by an app on our phone, John and I began to encounter signposts with historical information along with a QR code.  We were inadvertently following part of the Mackinaw City Historic Pathway, a three mile loop through town that celebrates the town’s unique role as a crossroad of the Great Lakes. This self-guided tour with its audio guidance via cell phone includes 46 historical/informative kiosks, six historical wood carvings by Jerry Prior, and includes additional audio that can be used when visiting the Icebreaker Mackinaw Maritime Museum, Headlands International Dark Park, McGulpin Point Lighthouse, and Heritage Village.  Due to time constraints, however, we were not able to explore the full pathway, but we definitely have hopes of returning one day to complete the entire route.

Light the Way💡

We did follow the historic pathway long enough to take in the sights of Old Mackinac Point Lighthouse. Beginning its operation in 1889, this lighthouse served as a guiding beacon, safely helping ships navigate the treacherous waters and fog of the Straits of Mackinac for 67 years. Of note, Old Mackinac Point Lighthouse had only four head keepers during its years of operation.  Unfortunately, we weren’t able to spend much time at this well-kept site of history; however, we hope to return in order to visit the inside of the lighthouse keeper’s quarters, take in the two movies–Shipwrecks of the Straits and Old Mackinac Point Lighthouse Tower Tour, visit the Shipwreck museum, take a tour of the tower, and perhaps catch a demonstration of the Fog Signal Whistle led by a costumed interpreter. 

Old Mackinac Point Light Lighthouse overlooking Lake Huron.

Did someone say Pizza?🍕

While staying in Mackinaw City, we had time for one meal out, and there were certainly several worthy choices for dining options.  We decided to give Nonna Lisa’s Italian Ristorante a try. All of the restaurant’s tables, chairs, as well as its bar, were handcrafted from hardwoods and accented with juniper, creating a woodsy/rustic atmosphere. Nonna Lisa’s menu offered a plentitude of pasta dishes, wood-fired pizzas, full-service espresso bar, and classic Italian flavored sodas.  John and I experienced friendly service and good food.  It is certainly worth checking out when visiting this pleasant town.

Nonna Lisa’s one-of-a-kind, hand-carved furniture, friendly service, and good food is the just place to unwind after a day of exploring the “Tip of the Mitt”.

Is That A Katy Perry Song I Hear?🎆

Strolling the shop lined streets after dinner, we were told that Mackinaw City offers a spectacular fireworks display every Friday and Sunday night over Lake Huron that begins at dusk.  Since we happened to be staying in town on a Friday night, we were able to observe the colorful explosives from the comfort of our hotel room.  According to the town’s website, the fireworks will continue every Friday and Sunday (they began at the end of May) through the end of September.

Friday night fireworks over Lake Michigan in Mackinaw City

Places to Go and People to see🏙️

Hindsight, as the saying goes, is a wonderful thing.  Therefore, looking back on our short stay-over in Mackinaw City, I now wish that John and I would have allowed for more time to explore this scenic and historical area.  This unique area has a wide-array of offerings, appealing to many interests.  Sites we would consider visiting on a future trip include  Colonial Michilimackinac, Icebreaker Mackinaw Maritime Museum, Headlands International Dark Park, McGulpin Point Lighthouse, perhaps take Shepler’s Lighthouse Cruise, and we would definitely take the ferry over to visit Mackinac Island

For those traveling by boat, the Straits State Harbor is Clean Marina certified, and it is considered the greenest, most eco-friendly harbor using the power of eight wind turbines to generate a significant portion of the harbor’s electricity.

It’s a Shore Thing🌊

Regardless, I am so grateful to have visited this extraordinary and fascinating part of Michigan and the Great Lakes.  The shores of the lake in Mackinaw City were pristine–where Lake Huron seemed much more like an ocean than a lake–the town and its walks were well-kept, and its people were warm and welcoming.  Mackinaw City truly is, as their website claimed, the perfect jumping off point!  If you’re ever in the neighborhood, I encourage you to stop by this charming town for a visit!

Here’s to safe and happy travels! 

A few more images from Old Mackinac Point Lighthouse.

A few more images from Nonna Lisa’s featuring a gluten-free veggie pizza, a classic pepperoni and sausage pizza, and a side salad with creamy house-made dressing.

Great Go-togethers: The Power of Habit-stacking

Coming together is a beginning, staying together is progress, and working together is success.Henry Ford

Photo by Suzy Hazelwood on Pexels.com

Great Go-togethers

Let’s talk about great go-togethers.  Think: peanut butter and jelly, salsa and chips, holidays and fireworks, summer and picnics . . .  In life, there are certain things that go together, and often, one item “triggers” the desire for the other.  For some, coffee might trigger the desire for cream, while for others, that morning cup of java triggers the desire to read the morning news.  Most of us utilize the power of pairings without realizing it due to some positive association between the two linked items or habits.

Some paired items or habits are beneficial, such as soap and water or athletic shoes and walking.  While others may be less beneficial, or possibly detrimental, such as smoking and socializing or ice cream and fudge sauce. Paradoxically, consider how hard it can be to start a new desirable behavior/habit, but how easily poor habits can creep into our lives.  For example, what was once an ‘occasional’ chocolate indulgence has now evolved into a nightly routine after dinner.

I was reminded of the power of pairings when traveling with my husband, John, recently.  We began our trip with a cooler of fresh veggies, fruit, sandwiches, dried fruit, seeds, and oatmeal, but by the end of the trip, most of this was consumed. I couldn’t help but notice how hard it was on the return trip home to find fresh vegetables–part of my mid-day meal pairing.  Travel plazas were loaded with chips, candy, sodas, and so forth, but no veggies. 

Trying to find veggie sticks, part of my mid-day meal habit-stack, was difficult when recently traveling.

Another travel observation was the larger number of people who paired smoking with social situations.  I grew up in an era when smoking was still widely accepted and promoted; however, social smoking has been dramatically reduced, or so I thought until visiting an internationally popular tourist destination in which smoking appeared an ingrained part of the social setting among certain cultural groups.

The Power of Association, aka, the trigger

I share these examples to illustrate the power of association.  Sometimes, we acquire habits, for better or worse, because one habit reinforces, or triggers, another habit.  In other words, we’ve paired, or stacked, one habit with another.   And, that to me, is the key to acquiring new desired habits.

If there is one positive habit we are trying to do more of, why not try pairing it with one habit we are already doing daily?  Habit stacking, as it is popularly known, whether it is linking a new desired habit to an old habit, adding a beneficial behavior to an already established daily sequence or routine, or pairing two habits together, is an effective way to create, reinforce, and maintain a new desired behavior.  This is because the new habit is triggered by a current habit or becomes part of an already established routine, which helps you remain consistent without feeling overwhelmed.  The key is to start small.  

Set out two pieces of fruit in the morning while drinking your morning cup of joe as a habit-stacked reminder to eat those pieces of fruit by day’s end as way to increase your fruit intake.

Choose one desired beneficial habit and determine your trigger or the anchor habit to which you want to attach it. Then, remind yourself–even if this means using a post it note–.  “Before/after/during I ________ (current habit), I will ________ (new habit).”  However, make sure it is realistic. It is important that both your anchor/triggering habit and your new desired habit fit the realities of your daily life.  For example, if you have kids who are early risers, then trying to add a new habit to your morning routine may not be advisable.  Likewise, if you’re repeatedly kept late after work, then trying to add in a new habit at this time of day is probably not the best choice.

Examples of Habit stacking

Nonetheless, for many of us, the morning routine is typically the strongest routine of our day.  Therefore, morning may be the perfect place to start.  For example, if you know you already drink coffee every morning, but want to increase your water intake, why not set a glass or water bottle in front of the coffee pot as a reminder to start drinking more water first thing in the morning before sipping your morning cup of joe. Other examples throughout the day could include:

  • Use the time that it takes for the coffee or tea to brew or steep to read a scripture, sacred writing, or inspirational quote to start your day on a positive note.
  • Likewise, use that same brew/steep time for a few morning stretches or basic exercises such as squats, heel raises, wall push-ups, etc.
  • If you desire to cultivate a more grateful heart, consider using the time it takes to shower or brush your teeth, as the trigger for thinking of one to three things for which you feel grateful 
  • Want to increase your daily steps, but have to make a lot of phone calls throughout your work day? Consider using those calls as opportunities to walk or pace.
  • Use your morning or evening commute to listen to podcasts you’ve been meaning to listen to. 
  • After dinner clean-up, take 15 or so minutes to set up for the next day (pack lunch, set out clothes, organize commute bag, fill water bottle, and so forth)
  • Not getting enough fruits and veg, but pack your lunch daily? Why not start adding one piece of fruit or fresh vegetable to your daily lunch bag?
  • Already have a daily walking/running habit, but want more time to read?  Consider listening to audiobooks while walking/running.
Set your water bottle in front of your coffee station as a reminder to start your day with water, before coffee, and continue to drink more water throughout the day.

Unleash The Power of Habit STacking

If the power of association, or go-togethers, works for slowly incorporating less desirable behaviors, then it can certainly work for incorporating beneficial new habits.  Like anything else, however, it takes time, so take that into consideration.  You may successfully incorporate your new habit for several days in a row, only to “fall off the wagon” for a few days.  Therefore, be flexible and forgiving with yourself in those moments, and try again the next day.  With a fair amount of flexibility tempered with a dose of determination, it is possible to create a few beneficial go-togethers.  

Habit-stacking can be an effective way to use existing behaviors to trigger, and hopefully establish, new beneficial habits. Remember to start small, choose a realistic anchor behavior/routine, and give it your best shot.  Then, reap the benefits of your newly formed routine!

Wishing you the best in health! 

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Dress up your salad with a creamy BS salad dressing

“You cannot see the lettuce and the dressing without suspecting a salad.”–Arthur Conan Doyle 

This dressing can be served as thick as a dip, as seen here, or thinned out for a more traditional, pour. Either way, it will be bursting with flavor! 🥗

‘Lettuce’ warm up to salad Greens

Warm weather signals that it is the time for salads filled with wonderfully nutritious greens!  Fresh made salads are great any time of the year, but they are especially delicious during spring and summer. While the word salad can encompass those made with chicken, tuna, macaroni, and so on, I am focusing on salads whose bases consist largely of greens and other plants that can either serve as an appetizer or as a meal. 

When making a fresh salad, it is easy and convenient to buy those bagged, or plastic containers of prepackaged blends.  While I often use them, it can sometimes be more cost effective to purchase a variety of leafy greens, veg, and other ingredients to make your own personalized mix.  During the warmer months, this is especially ideal when you can shop at local farmers’ markets and produce stands.  

Lettuce is a popular base for salads, and there are several main types from which to choose including colorful leaf lettuce varieties; butterhead varieties, including bibb and Boston; crisphead, popularly known as iceberg; and, romaine, king of the Caesar salad.  Kale, spinach, and arugula are also popular ingredients for salads, either as a solo base or part of a mix of greens.  Other colorful and flavorful additions worth considering include radicchio (which is fun to pronounce), escarole, Belgian endive, and frisee as well as mustard greens, watercress, and mesclun–popularly known as spring mix. 

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Mix those Greens

Personally, when it comes to making a salad, I enjoy mixing up textures, colors, and flavors, such as tossing leaf lettuce with some spinach and arugula, or mixing romaine lettuce with kale and radicchio.  If I am mixing a salad with stronger flavors of arugula or kale, I typically keep the rest of the ingredients simple.  In fact, I’d probably add in a fruit (tomato, chopped apple, or dried cranberries) and top it off with lighter dressing, such as a vinaigrette.

Other times, I appreciate the simplicity of filling my bowl with only one type of leafy green; then I’ll mix in a variety of color, texture, and flavor from other fruits and vegetables.  With this kind of salad, I might add chopped broccoli or cabbage, then toss in some mandarin orange sections or tomato, and top it off with a hearty, creamy nut-based dressing, such as the one below.  Then again, I’ve been known to put a large amount of one green as a base in a big bowl, such as spinach or kale, sprinkle it with some lemon juice or vinegar, then top it off with warm and savory toppings, such as brown rice, beans, and sauteed onions and peppers. 

Not only can plant-forward salad be part of a quick and easy lunch or dinner option, but they are also a great way to boost intake of vital nutrients. In fact, The U.S. Department Agriculture states that traditional salad greens, especially those dark leafy types, including kale and spinach, are rich in vitamins A, C, E, and K.  Toss in some mustard greens, chopped up broccoli, or bok choy for an excellent source of B-vitamins.  All those dark, leafy greens and vegetables contain high levels of fiber, iron, magnesium, potassium, and calcium without adding large amounts of sodium, carbohydrates, or cholesterol.  And if that’s not enough food for thought, green vegetables are chock-full of carotenoids-antioxidants that protect cells and ward off early-stages of cancer.

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Customizable Salad Dressing Fit for a King

Of course, to make a salad even more delectable, it requires a good dressing.  A quality dressing can make a salad taste next-level.  Unfortunately, so many readily available dressings are full of ingredients that are unpronounceable, and often overflowing with too much sodium, sugar, or unhealthy oil variations. Furthermore, commercial dressings often aren’t budget friendly when you consider the cost per ounce, and they aren’t customized to your personal taste preference.  Therefore, it makes sense (and cents) to make your own dressing.

I recently ran across a simple formula for making homemade salad dressings by Sergei Boutenko, a self-proclaimed health nut, that made perfect sense to me.  Boutenko suggests considering five tastes (think *BS salad dressing: 1B + 4Ss)–bitter, sweet, salty, sour, spicy–when making homemade salad dressing, which I did when creating this recipe.  This recipe is also customizable, for example you can trade out balsamic vinegar for apple cider vinegar; or, swap out the raisins for dates or even figs.

I chose not to include any oil, and instead use almond butter as a fat to create that desired creamy dressing mouth feel. Additionally, I used a few of my favorite spices/seasonings.  Again, each ingredient is customizable, including changing the spices.  Additionally, you could trade out almond butter for peanut butter or tahini, and depending on if you’re a garlic fan or not, you can use a little or a lot. Want the dressing thicker or thinner, add more or less water. You get the idea.

Customize your own salad dressing following the BS rules. 😉

The point is to take advantage of the warm weather’s harvest to create your own individualized, delicious way to enjoy the salad days of summer.  Serve up forkfuls of those dark leafy salad greens as well as any other added veg or fruit you want to toss in.  Then, dress up those delectable greens with a dressing suited perfectly to your taste preference–and pocket that extra change you saved.  Your body and your wallet will thank you.

From my home to yours, here’s to eating healthy!

Creamy (and customizable) BS Salad Dressing

Ingredients

½ – 1 cup water (depending upon how thick or thin you like dressing)

⅓ cup balsamic vinegar (sour)

¼ cup almond butter

¼ cup raisins or dates (sweet)

1 teaspoon soy sauce or liquid aminos (salty)

1-3 teaspoons minced garlic, depending upon taste preference (bitter)

1 teaspoon dried oregano

½ teaspoon dried basil

½ teaspoon onion powder

¼ teaspoon black pepper (spicy)

Directions

Blend all ingredients in a food processor or high powered blender.

Store leftovers in a tightly closed container for up to  weeks in the refrigerator.

*Notes: Remember each ingredient can be changed out for equivalent ingredient, choose your favorite flavor of vinegar, use your favorite nut butter and/or dried fruit, and change any of the seasonings as well as their amounts to make your own *BS salad dressing (see reference in article).

Are you seasoned? Appreciating the finer points of aging

“It’s important to have a twinkle in your wrinkle.”–Anonymous

Green beans Days of summers past

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During the summer months, my grandparents typically made a weekly trip to the local produce market to buy fresh green beans.  Once home, they sat kitty-corner from one another, an open width of newspaper in front of each of them, a pile of green beans in the center of each, and a large bowl between them.  Then, they went to work.

Over an advertisement or yesterday’s news, they would string each side of a bean, break each one into two or three pieces, and toss the broken beans into the bowl. 

“Pinch, zip, crack, plink. Pinch, zip, crack, plink.” 

The bean strings would pile high like tangled pieces of a preschooler’s hair on the floor of a barber shop after their first haircut, and the bowl would gradually fill with broken, strung beans. Sometimes Grandmother and Papaw talked; other times, they simply tuned into the percussive beat of their efforts, but never for long.

Once Chessie, their large, solidly gray, and very temperamental cat, heard the pinch, zip, crack, plink of the beans, her head would raise from her designated napping spot, and she would come trip, trop, trotting into the kitchen, tail raised, and voice meowing. Grandmother and Papaw would both talk to Chessie in that unique sing-song quality used only with pets and children.  She would meow incessantly, rubbing and darting in and out of their ankles until given an unstrung bean with which to play.  Bean gently held between her upper and lower jaw, she pranced to the center of the kitchen, plopped the bean onto the floor, and proceeded to bat it around between her front paws, then pounce on it, pick it up in her mouth again, carry it to another area, drop it onto the floor again, and repeat the entire process enthusiastically entertaining herself for long periods of time.

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Once the beans were strung and rinsed, they were placed into a large pressure cooker pot on the stove, and the cooking commenced.  Steam would belch and burp out of the “jiggler,” aka the weighted valve that released pressure.  All the while, Chessie still toyed with her bean, often pausing to rest with her front paws on top of the bean, as if it were a treasure, while the redolent aroma of beans filled the air.

The scent saturation grew even stronger once the lid was removed and Grandmother  seasoned the beans, adding this and that from an unseen recipe forged into her mind over the years. Those green beans cooked all day, and by the time supper rolled around, Grandmother and Papaw made a meal that mostly consisted of those beans.  

What is ‘real’ seasoning?

Real magic occurred, according to my grandmother, once the beans were cooled and stored in the refrigerator.  That’s when the real seasoning began–over time.  I would see them eat on those beans all week long, heating them up each time, and diligently returning the leftovers to the fridge, declaring that the beans were better tasting as the week progressed.  

“They’re good and seasoned now,” Grandmother would say mid-way through the week.

Nothing like seasoned green beans when I am feeling a bit nostalgic for those seasoned summer green beans of my grandparents’ kitchen.

Meanwhile, Chessie’s green bean also became “seasoned.”  That bean would be hidden, seemingly lost, only to be found again, looking more ragged as the week progressed, but it appeared to grant her the same pleasure nonetheless.

I found myself smiling recently, reflecting on those green bean days of summer so long ago, when I heard someone say, “Oh, I am proud to say I’m a seasoned bean, I mean, seasoned being.  My gray hair and wrinkles remind me that I am seasoned like the best food on the table.”

The Gifts of Seasoning

I had stumbled across a podcast discussing the finer points of aging with the overall premise being that the definition and understanding of aging is changing.  The speaker pointed to the shifting of retirement age to later years for many healthy adults.  She further promoted the importance of wellness, preventative care, and longevity practices as a valid part of this cultural evolution in work life.  

Honestly, I tuned out a large portion of the podcast because I was so wrapped up in remembrances of Grandmother, Papaw, Chessie, and seasoned green beans.  Even so, the speaker had a point, wrinkles and gray hair don’t hurt–at least not physically.  Sure, the body does not respond like it once did–parts shift, aches and random discomforts are more frequent visitors–but would I really want to go back to my former self with all her insecurities and self-doubt?  Nah!  

Therefore, I must take the good with the not-so-good, and find the sweet-spot for which to be grateful. Afterall, the longer those beans were from their “birth” in a pressure cooker, the better their taste, and that, my friend, is true of so much in life.  

When I reflect over the years, and recall long-ago moments that will never return, such as time spent in my grandparents’ kitchen, I appreciate the seasoning that got me to this point–the good, the bad, and the oh-so-ugly. Each moment provided lessons–many of which I am still learning, but that’s part of the process–similar to the way in which Grandmother’s beans got better over time. With each year of seasoning, the more our knowledge, understanding, and patience expands.

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Sure, not every day of life can be idyllic, but I find that with age, I want to capitalize on days, or even moments, that are good because I now better appreciate the value and rare exquisiteness of such moments.  I accept–most of the time–that there are going to be bad days and moments, sometimes as high pressure as that old pan of green beans cooking on Grandmother’s stove, but it’s the part of the seasoning process, albeit, sometimes wrinkles and gray hairs are sure to be a byproduct of those moments! 

The point of being a seasoned human-being is to realize and appreciate what we have been given, move on from mistakes of the past, and focus-forward on the goals still to be achieved.  Depending upon our stage in life, Dear Reader, some of us are more seasoned than others, but we can all use our current level of seasoning to help/mentor others, enjoy the way that extra-seasoning often enhances our understanding of numerous situations, and continue to sip enthusiastically from the life for which we are still living.

Here’s to our continued seasoning, my friend!

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Let’s not allow adjectives to divide us: The lesson of bananas

“The adjective is the banana peel of the parts of speech.”–Clifton Fadiman

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The Big Banana🍌

You don’t have to be in the grocery retail business to understand that when it comes to fruit, bananas are typically among the top three choices of American consumers. Sure, bananas are often the subject of jokes and pranks; nonetheless, there is something, well, a-peeling, about them.

Worldwide, it is believed that more than 100 billion bananas are consumed per year!  Depending upon the year, the average American consumes 22-27 pounds of this sweet, smiling fruit.  Clearly, this fruit is–I can’t help myself–top-banana!  

As I learned more about bananas, I began to contemplate some shared similarities it has with people. Now, don’t, a-hem, go bananas.  Just hang in there with me.

Bananas 101

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Bananas are harvested unripe when the individual fruits are dressed alike in the same dull, green color.  Each one is part of a huge cluster, called a hand–around 200–and separated into groups of 10-20, known as fingers.  This reminds me of people who live in or belong to a specific community, organization, or group of people that look, behave, and think alike.  

Once picked for market, green bananas begin to ripen throughout the process of traveling, and the hotter the temperature, the faster they ripen. 

How many of us are guilty of this?  We maintain that we will stand firm in our beliefs/convictions, and never fall prey to this thing or that  And, yet, when life gets hot, really desperately hot, we often reach for the low-hanging fruit, the quickest way to find relief.  Sometimes, these heated events pass without much effect.  Other times, life’s fire truly transforms us–sometimes for the better, and sometimes for the worse, depending upon the person and/or the situation.  

Pick of the Bunch

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Once the bananas arrive in stores, they are often still green, albeit a lighter shade, and the inside fruit is often too firm and not yet sweet enough to be palatable.  By this point, bananas have been broken into smaller bunches to sell to consumers, who may break them into even smaller groups. Meanwhile, the ripening continues, slowly transforming the fruit inside. Funny, how, like bananas, we can sometimes allow others to define, divide, and transform us from the inside out, whether we realize it or not.

It is through this breaking apart and traveling to consumers’ homes that the final transformation occurs.  Many bananas will be individually peeled and used as a source of nutrition.  Peels may become part of the compost pile used to fertilize new plant life. Either way, bananas, and their peels, have left their look-alike world to fuel a life or inspire recipes.  How many of us are willing to break away from the group mentality in order to fuel new innovation, or feed a floundering heart?

Ripe for the Picking

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Which leads me to the banana’s ultimate transformation–the mostly black/brown banana.  Often found in a grocer’s produce clearance section, reduced for quick sale, these ugly, soft bananas are often maligned as waste. However, those of us who bake, know that for the sweetest banana breads and muffins, you need the darkest, blackest banana.  

How alike overripe bananas are to those sweet souls society often writes-off or overlooks based upon how they look, where they live, the family/neighborhood/country they come from, the language they speak (or don’t speak), or any of the other number of ways in which we separate ourselves from those deemed “others.”  It is so easy to do when people seem so different from us.  What could we possibly have in common?  And, yet, what gem of knowledge, friendship, or alternative vision are we missing by writing off even one person, much less several groups?

Ripe with potential

 Looking in my fridge, there are often one or two dark bananas.  This is because once bananas reach a desired level of ripeness, I purposely store them in the refrigerator to slow the ripening process of the fruit on the inside.  Meanwhile, the skin will continue to darken, but the fruit inside will remain sweet and tasty with just the right texture for days to come.  If I still don’t use the banana(s), I peel and store them in the freezer to use in later recipes.  Sounds a lot like aging.  Our outside may change, but inside, we remain full of insight–a contributing part to a proverbial family/friend/community recipe.

Appealing Facts

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There are more than 1,000 types of bananas, subdivided into 50 groups.  However, the bananas most often bought/sold in grocery stores essentially come from the same plant called the Cavendish.  When corporate farms need to grow more bananas, they remove part of another established tree by cutting off shoots, called suckers, or removing part of an underground root, called a corm. These cuttings are planted, and establish new plants genetically identical to the previous Cavendish tree, keeping the price low.  No wonder each generation seems to replicate the previous!  Sounds similar to ingrained generational human behaviors.

Isn’t it interesting to note that despite the available variety, most commercial farms continue producing the same type of banana.  There are some varieties known for their honey-like taste while others possess a sweet, creamy vanilla flavor. There is a variety with a tangy, lemon flavor and another that is described as tasting like apple.  However, unless we actually taste one, we will never know or understand them by continuously choosing the Cavendish. This also sounds similar to how some humans go through life.

Better nature Appeal

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 We use adjectives to describe people, places, things, and even bananas.  Those words can divide us and cause us to stay divided unless we are willing to break apart from the bunch.  There is a rainbow world around–full of a wide variety of people, certainly more diverse than bananas, and yet we often limit our perspectives, our associations, and/or our actions to a small cluster of those most similar to us.  We can do better.  We must do better.  Let us not allow partisanship, divisiveness, ethnicity, religion, skin color, or any words, to create otherness.  

In the world of humanity, we are all offshoots from one origin–the same bunch, if you will. We may look, sound, speak, and act differently, but we are one.  At times, parts of humanity may look as bleak and dark as those ripe bananas sitting inside my fridge, but peel back the skin, and we are the same: cells, tissues, organs, and systems.  We are one, and we have only one life to live.  Will we let adjectives keep us bunched up and contribute to the continuation of the divide, or will we look beyond the adjectives and under the skin, see the oneness, and choose to make a sweet difference?  

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The importance of fostering self-efficacy at any age

“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.” –Norman Vincent Peale

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Early in my career as an educator, I decided to complete a program that would increase my level of certification.  As part of this program, there was an expectation to complete a semester of student-teaching, however, I was already a full-time educator.  Therefore, the university “powers-that-be” decided that as an alternative, I would spend two days in a classroom and school outside of my own teaching district where I would be evaluated by a university representative and the cooperating classroom teacher.

It was established that on the first full day, I would observe the teacher and students.  Then, on the second full day, I would be in charge of all instruction while the university representative and the classroom teacher evaluated my performance. 

At first, I celebrated this plan.  I had been successfully teaching for over ten years.  My career, up to that point, had been exclusively completed in challenging classroom settings with students of multiple grade levels and various identities, such as ADHD, intellectual disabilities, as well as emotional and behavioral disability.  How hard could the evaluation be? Then, I read the fine print.

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 This two-day evaluation period would occur mid-May. (You don’t have to be an educator to imagine what a May classroom is like.)  And, if I did not receive high marks on this evaluation, I would have to forgo my teacher salary fall semester in order to student-teach in another district.

The closer the evaluation date, the more my inner critic’s voice grew.  What if you and the unknown classroom teacher have diametrically opposed philosophies of teaching? What if the teacher doesn’t welcome/like you?  What if the students don’t like you? You know how students tend to behave with a substitute teacher. 

 On the day of the evaluation, my heart pounded, my stomach churned, and my nerves were tightly wound.  I soaked my clothes with sweat, not only because there was no air conditioning in this school, but also due to the immense pressure I felt.  By the end of the second day, I was physically exhausted from the stress.  Fortunately, I passed with flying colors, but what if I failed?  Where would I be now, and how would it have affected my future trajectory?

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Life is full of challenges similar, if not greater, to this experience.  I can’t help but wonder about the importance of self-esteem, self-confidence, and self-efficacy in determining the outcomes of such events.  While each term represents different concepts of “self,” the interplay of the three is one of the keys to personal growth throughout our adult years.

Specifically, self-esteem is more about personal feelings of value and worth. Self-confidence, in contrast, is a person’s overall belief in self across a wide-array of settings; whereas, self-efficacy is more context-specific. For example, a person can have a high degree of self-confidence in their role as a student, professional, or athlete, but have much lower levels of self-confidence when it comes to social situations or other areas of life.  Nonetheless, this same person could still overall have a fairly high level of self-esteem.  Why is that?

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What is self-efficacy?

Research indicates that those with an overall higher sense of self-efficacy tend to have higher self-esteem, but what is self-efficacy? Self-efficacy, as defined by Abert Bandura, “is the belief in one’s capabilities to organize and execute the courses of action required to manage prospective situations.”  This belief in an individual’s own abilities plays a significant role in how one thinks, behaves, and feels about their place in the world.

A person with a high sense of self-efficacy:

  • Views challenges as something to be mastered rather than feared
  • Recovers faster from failure 
  • Believes they can control threatening situations   
  • Develops deep interests and stronger sense of commitment to their interests/activities
  • Are less likely to experience depression and typically have lower levels of stress.

Whereas, a person with a low sense of self-efficacy:

  • Views difficult tasks as threats, increasing their desire to avoid them  
  • Sees challenges as tasks that demonstrate their deficiencies rather than their strengths 
  • Lose faith in their own abilities after a perceived failure
  • Experience higher levels of depression, anxiety, and stress
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Four Ways Self-Efficacy Develops

 

Therefore, it is important to find ways to boost self-efficacy, especially during those formative teen and young adult years.  Bandura identified four ways this can be accomplished:

  • Mastery experiences: Successfully completing challenging tasks.  While it is important to experience and learn from failure, successes boost self-confidence.
  • Vicarious experiences or social modeling: Watching another person, similar to you, complete a challenging task, increases a person’s belief that they can accomplish the same task modeling after that person
  • Social/verbal persuasion: Receiving sincere verbal encouragement raises a person’s belief that they can accomplish a challenge
  • Psychological and emotional responses: Negative emotions, physical responses, emotional state, mood, stress can all impact a person’s abilities to complete new tasks.  However, it is more how the responses are interpreted and perceived that can be a determining factor in successfully completing a difficult task.
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How to Strengthen Self-efficacy at Any age

For educators and parents, these are important considerations when interacting with children, teens, and young adults.  However, it is still important to strengthen one’s self-efficacy, even as we age, in order to better deal with new life challenges as they arise. 

Here are some suggested ways to foster self-efficacy at any age:

  •  Celebrate Successes no matter how small. Work on setting goals that force you to stretch, but are realistically achievable.  With each goal achieved, a stronger belief in your abilities is forged. 
  • Observe and connect with others. Seeing, engaging with, and modeling others who are either working towards similar goals as you, or who have completed similar goals, increases your belief that you can accomplish similar results.
  • Monitor mental health, thoughts, and emotions. Some people may need to work with a professional to manage positive mental health, while others simply need to hone a few mindfulness skills to manage thoughts and emotions. Determine tools and techniques that help manage feelings of anxiety and stress that arise during difficult tasks in order to feel more confident to achieve desired outcomes.
  • In a similar vein, practice self-compassion and positive self-talk. Words matter, even the ones silently spoken in our heads. Work on quieting the inner critic when it rears its ugly head with words, phrases, and mantras that promote self-belief.
  • Surround yourself with a solid support system who will offer genuine positive affirmations.  This can be tricky as you don’t want insincerity, flattery, and words spoken out of a sense of obligation.  Instead, connect with a few key mentors, friends, and allies who are reliable, know you, and will offer authentic feedback and affirmations.
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Final Thoughts on Self-Efficacy

Traversing life’s ups and downs isn’t always easy, and it’s made more difficult for those with lower levels of self-efficacy.  By continuously developing a stronger sense of self-efficacy, the more we are able to handle life’s proverbial curve balls.  In fact, it might allow us to handle them with a bit more grace and equanimity. 

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One pot walnut and mushroom penne, with gluten free option

“One pot meals make a lot of sense . . . because so much of what people hate about cooking is really the clean-up, the mess, the grease.”–Tom Douglas

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Autoimmune diseases, according to John Hopkins University, unbelievably affect about 23.5 million Americans, 80% of which are women, of which I am one. While scientists are busy trying to understand the biological gender differences that contribute to this higher prevalence among females, one unexpected discovery is the contributions of the intestinal (gut) microbiome as a driver for these excessive numbers according to Scientific America. Furthermore, those identified with gut-centered autoimmune diseases, including irritable bowel disease (IBD), irritable bowel syndrome (IBS), ulcerative colitis, Crohn’s disease, and celiac disease, tend to have micronutrient deficiencies, in particular iron, folic acid, zinc, vitamins B6 and B12, copper, zinc, and vitamin D–which can really put the microbiome in dysbiosis.  

If left untreated, nutritional deficiencies can lead to an array of other health concerns, such as neurological complications, psychiatric symptoms, cancer, and bone health issues.  This is particularly of concern if adults have not been properly diagnosed.  For example, symptoms of celiac disease often vary from person to person; therefore, it is possible to go decades without identification as was the case with me.  I was in my late forties experiencing numerous unexplained, uncomfortable symptoms before one doctor finally suggested an endoscopy along with a blood test and a colonoscopy.  As it turned out, the endoscopy and blood work both identified celiac disease.

This dramatically changed my life, especially the way in which I eat.  In addition to eliminating gluten, the doctor advised a nutrient-rich, whole food diet, heavily emphasizing fruits, vegetables, whole grains (without wheat, barley, and rye), as well as legumes.  This is because I spent most of my life with malabsorption issues due to the damage of the lining of my small intestine as well as the inflammation and atrophying of the villi that absorb nutrients and minerals. Hence, the reason I was often sick as a young child.

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Specifically, vitamin D deficiencies are especially high with those who have celiac disease, which is crucial for growth of bones.  Chronic deficiency of vitamin D can lead to cancer, cardiovascular disease, and osteoporosis to name a few. Additionally, zinc is another nutrient often deficient in those with celiac disease. This nutrient promotes wound healing, virus recovery, growth, and development. 

Therefore, how I now choose to cook and eat is heavily influenced by this knowledge.  While, I can’t, per se, play catch up, I am aware of my need to focus on healthy eating and supplementing with a few key vitamins. The recipe below, based upon recipes by Simple Veganista and California Walnuts is reflective of this focus as it is chock full of nutritionally dense plant foods. 

In particular, this recipe emphasizes foods high in zinc, such as walnuts, mushrooms, spinach, and legumes as the pasta I use is made out of chickpea flour.  Mushrooms, especially those grown under UV light, are one of the few non-animal sources of vitamin D. Additionally, walnuts benefit gut, heart, and brain health while spinach (or other green vegetable I may use) is rich in flavonoid antioxidants and vitamins and possesses anti-inflammatory properties. 

With or without an autoimmune issue, we can all benefit from eating more healthy, homemade meals.  These meals don’t have to be complicated or time consuming and can even be completed in one pot as demonstrated in this recipe. Feel free to swap out the chopped walnuts with your favorite ground meat or meat alternative.  Don’t want spinach? Replace it with another favorite green vegetable. The point is eating healthfully doesn’t have to be hard, tasteless, or make clean-up challenging.  One pot and you’re done! 

From my home to yours, I wish you the best in health!

One pot Walnut and Mushroom Penne (with gluten free option)

Ingredients:

1 tablespoon olive oil

1 cup chopped onion

2 teaspoons minced garlic

1 pound mushrooms

1 tablespoon tomato paste

1 tablespoon balsamic vinegar

1 tablespoon dried oregano

1 tablespoon dried basil

¼ teaspoon black pepper

¼ red pepper

½ teaspoon fennel seed, options

1 28-ounce can crushed tomatoes

1 cup chopped walnuts*

1 cup chopped fresh or 14.5 ounce canned tomatoes

4 cups low sodium vegetable broth

1 pound penne pasta (I use gluten-free, chick-pea pasta.)

2 cups fresh spinach or other favorite green vegetable

Directions:

In a large pot, heat oil over medium heat. (Can also use ¼ cup water if you prefer oil-free cooking.)

Add in onion and garlic, saute until translucent. (If using water, you may need to add more water to prevent sticking.)

Stir-in mushrooms and cook until soft, stirring occasionally.

Stir-in tomato paste, balsamic vinegar, oregano, basil, black pepper, red pepper, and fennel, if using.

Add crushed tomatoes, walnuts, and chopped tomatoes and bring to a boil.

Reduce heat and stir in vegetable broth and pasta.

Allow to simmer and gently bubble for 15-20 minutes, stirring occasionally.

Remove from heat, stir in spinach or other green vegetable.

Allow to rest 3-5 minutes, then divide between 4 serving bowls.

Sprinkle with your favorite topping, such as parmesan or pecorino cheese, fresh parsley, and/or chopped scallions. 

Notes: 

*Walnuts can be swapped out with your favorite ground meat or meat alternative.