We are Mark and Judy Handley. We have been writing about our experiences on this website for almost eleven years now. For six of those years, we were sailing around the world on our 42-foot sailboat, Windbird. During those six years and the five years since our circumnavigation, we have posted a log almost daily. We lived aboard all of those years and loved every minute. But we have now sold Windbird and are living in a harbourside apartment in the town of Falmouth, Massachusetts, on Cape Cod. The website title has been tweaked just a bit to reflect our new status, “The Voyage of Windbird . . . and Beyond.” We decided not to change things totally because we want to leave the three and a half thousand daily logs and all of the accompanying photos on the website for anyone who might be interested. But for those who would like to continue to follow the current “Voyage of Windbird”, her new owners have a website that will chronicle the adventures. We are proud to introduce you to Sam and Dawn Weigel whose blog “Weigels on the Water” can be found at: http://wotwater.blogspot.com/

NOTE: Due to Google upgrading Picasa to Google Photos, many of our old photos are now broken.  We are actively working on fixing this – thanks for your patience!

2018 Life Logs, Day 39—Loony

2018 Life Logs, Day 39—Loony
Date: Thursday, February 8, 2018
Weather: Mostly Sunny; High 41, Low 22 degrees F
Location: At Home in The Studio, Falmouth, MA

This morning I attended a Newcomers Meeting. The speaker was a Woods Hole Oceanographic scientist, Dr. Ralph Stephen, who spoke about this experience of setting up seismographs in the Antarctic in an attempt to track climate change. Dr, Stephen has spent his like tracking seismic activity, mostly on the ocean floor. But in 2014, he went with a team to the Antarctic in an attempt to measure the impact on Antarctic ice from violent storms in Alaska. Yes, you read that correctly. Storms off the Alaska coast sent waves all the way to the Antarctic that have an impact on the ice flows, and as storms intensify, the impact on Antarctic ice intensifies. It was a good presentation, but as always, I think the best part of these presentations are the questions from the Newcomers at the end. The questions are always so poignant. Great group of people.

When I got home, however, that is when things once again went ‘loony’. Yesterday I called my computer issues weird, but today, at the same time that I was dealing with the same weird issues, I saw some newcomers in the harbor. There was a pair of loons courting and I just had to go down on the dock to try and good a photo of them. I was not particularly successful at the ‘good’ part, but I did get a photo. It was much colder than I thought and my fingers were freezing, so I didn’t stay long. But I loved watching the pair of loons and listening to their haunting calls. So that was the part of my ‘loony’ afternoon. The other part was continuing to deal with my computer issues. I still don’t know what is going on. I either have a virus or I have managed to do some things on my computer that seem almost impossible. I will continue to try and track down the cause of the problem tomorrow and if I am not successful, I will call in a computer ‘doctor’.

Since Jed is out of town, I did take a mid-afternoon break to go pick-up Ollie from school and then go back in an hour to pick up Jonah after his Reader’s Theater after-school club. I worked with Ollie to get his bag of 100 identical items to take to school tomorrow. It is the 100th day of the school year!

2018 Life Logs, Day 38—Weird Day

2018 Life Logs, Day 38—Weird Day
Date: Wednesday, February 7, 2018
Weather: Overcast and Rainy; High 53, Low 24 degrees F
Location: At Home in The Studio, Falmouth, MA

This whole day was just a little weird. I’ll start with the weather. It was cold and rainy this morning when I went to the gym and it was still that way when I headed to Heather’s in the late afternoon. Heather had an all evening PTO meeting and Jed was headed to Boston to fly to North Carolina. So, I fixed dinner for the boys and put them to bed. Between dinner and bed, we turned the kitchen into an Olympic speed skating rink. I showed the boys how to use paper towels under their stocking feet to make the floor slippery and away we skated. And before dinner the boys entertained me with the remnants of dry ice Jed had brought home for them yesterday. They well know what happens when you add water to dry ice, but tonight’s experiment dealt with what happens when you add liquid detergent to that mix. They thought it would make a bubbly mixture, but they didn’t expect that the liquid dish detergent would solidify like a bar of soap. I always enjoy their inquisitive minds. By the time Heather got home, the boys were in bed. She went up to say her good nights and I snuck out the front door. I was shocked at how warm it was outside. The high temp for today was 53, but that didn’t happen until tonight. The high for tomorrow will be 32 degrees F, so by morning it will be freezing again. Just weird.

The next weird thing that happened today has to do with technology. I kept getting these strange messages from Facebook friends on my phone, but then I realized that they were really messages from mutual friends of Mark. Something is going on with his Facebook account and I have put out a call for help to Heather and Justin. But at the same time, I was having weird things happening on my computer. I was working with photos and accidentally deleted a photo. I went to the Recycle Bin to retrieve the photo and found that there were hundred of photos there that had been deleted today. I spent a lot of time dealing with that and thought I had it all straightened out. But when I got home from Heather’s tonight, I found my Recycle Bin once again full of hundreds of my photos. Thankfully I have back-ups of most everything, but I am going to need help in figuring out what is happening.

I will start tomorrow morning by attending a Newcomers monthly meeting and I’m pretty sure that won’t be weird. So I’ll have a little reprieve. The meeting will take all morning and then I will head home to work on the ‘technical difficulties’ that arose today. Back to weird. But none of the weird things that happened today touch a candle to what is happening in Washington. I keep hearing the same refrain playing inside my head. “May you live in the most interesting of times.” I just never wanted that refrain to refer to my government. I’d really like that to be normal, not ‘interesting’!

2018 Life Logs, Day 37—Photos, Photos, Photos

2018 Life Logs, Day 37—Photos, Photos, Photos
Date: Tuesday, February 6, 2018
Weather: Overcast, Snow Flurries, Cold; High 34, Low 22 degrees F
Location: At Home in The Studio, Falmouth, MA

This is a recurring theme and it will continue until the jobs are done—Judy spent her day working on photos. I did go to Tai Chi this morning and to a class at the gym in the late afternoon. But in between, I worked on photos. Today’s project was gathering the just right photos of family to put in frames that I bought yesterday. Then I went to a photography class given by the leader of our Newcomers Shutterfly group. Most in the group are serious photographers with serious cameras. I still cling to my Canon PowerShot ‘point and click’ camera. I’ve taken some wonderful photos with it over the past 13 years, but then I have traveled to some spectacular places and it would have been hard to not get good photos. Now I am learning new skills. Today’s class was focused on portrait photography. David Margaretos, who leads our group, is a professional photographer who has moved here from the Boston area, and he is more than generous in sharing his knowledge.

2018 Life Logs, Day 36—More to the Artichoke Story

2018 Life Logs, Day 36—More to the Artichoke Story
Date: Monday, February 5, 2018
Weather: Most Sunny and Windy; High 52, Low 20 degrees F
Location: At Home in The Studio, Falmouth, MA

I continue to work on my photo projects . . . miles to go . . . but at least it is truly enjoyable. My day today consisted of exercise at the gym, working on photos, running errands, and enjoying the mild winter weather. That was today, but I want to go back to yesterday when I received an email from a good friend of many years in response to my artichoke email on Saturday. That was when I wrote about having artichokes with the Goldpebbles and shared some of my story of traveling from Idaho to California in search of artichokes when I was three months pregnant with Heather. In response, Patsy Decker shared this artichoke story.

“I loved your artichoke stories. I, too, have always loved artichokes. Growing up in New Hampshire, we didn’t get them often, but whenever they were in the grocery store my mom bought them. So did my best friend’s mom. I don’t remember any of my other classmates talking about them.

In 1969, Eric’s parents were living in California. Eric and I went out to visit at Christmas and took a detour through Castroville. He had received a new suitcase for Christmas. We filled the old one with artichokes, tiny ones, small ones, medium, and large ones. A big snow storm was brewing on the east coast, flights got messed up, we lost some of our luggage, but the artichokes made it. It was very sad to think that a whole suitcase of them might have frozen! So glad they didn’t.”

I met Patsy in the mid-1980’s when Justin became friends with her son Warren. We have stayed in contact through the years, but I certainly never knew we shared the same love of artichokes. I can absolutely understand filling a suitcase with artichokes. On Saturday I wrote that I didn’t want to bore you with the details of my story, but after reading Patsy’s story, I’ve decided that I should share a bit more. All I said in Saturday’s log was that after walking to town on my birthday and finding no artichokes, we drove to California in search of artichokes. The real story is that when we walked to town, acquaintances said they were driving to California that night. Would we like to go along? We were tempted, but good sense told us to decline and walk home. Which we did. But on the way home, we continued to discuss the possibility and decided to go along. We took our groceries home and headed back to meet up with the people going to California. It was a couple with two children who we didn’t know very well. We knew Dave was an ex-con, but he was reformed and this all seemed so innocent. But at 5 am the next morning, we found ourselves in the dessert in Oregon (which I never knew existed) in a broken-down car. When I woke up, Dave was removing the license plates. I asked why he was doing that and he responded that we were abandoning the car and hitch hiking the rest of the way. Hitch hiking? Not something I had ever done or ever wanted to do, especially not when I was three months pregnant. But hitch hike we did. Shhhh. Don’t tell anyone. My mother went to her grave not knowing that I did this and I don’t want her find out. But it actually turned out to be a fantastic experience. Mark and I got a ride with a truck driver from Oakland, California, who took us home with him and then delivered us to a ‘safe’ hitch hiking destination in Berkeley. From there we went to San Mateo to the home of one of Mark’s public television friends. And from there we went to get artichokes. We were having so much fun that Mark and I continued hitch hiking down the coast of California to Los Angeles, then east to Phoenix, on Arkansas, and up to Illinois to visit with Mark’s sister and brother-in-law. Never in my life would I have thought I would do such a thing, but we were lucky and had great rides. Since I was pregnant, and we were out of money, Mark’s friend in San Mateo got him a job producing a pilot program for Los Angeles public television. So, we took a bus back west from Illinois to Salt Lake City. From there, Mark went to Los Angeles and I went back to Idaho to get our truck and eventually met up with him in LA. It was quite the adventure, but the greatest thing was that I was no longer suffering from morning, noon, and night sickness. The artichokes cured that problem. Thus, my life long love and dedication to that prickly thistle!

2018 Life Logs, Day 35—Raining Tears for Our Patriots

2018 Life Logs, Day 35—Raining Tears for Our Patriots
Date: Sunday, February 4, 2018
Weather: Nice Morning, Rain Since 1 pm; High 46, Low 38 degrees F
Location: At Home in The Studio, Falmouth, MA

I just drove home from Heather and Jed’s after having a great dinner and then watching Super Bowl. It has been raining since early afternoon, but it was pouring on the way home. I felt a bit like the heavens were raining tears for our Patriots. We Patriot fans have become accustomed to winning, but, honestly, the team that played the best game tonight won. It was refreshing to see the young Philadelphia Eagles quarterback play with amazing control and ability and Philadelphia’s defense was definitely on tonight. Sam, Jonah, and Ollie had to go to bed before the end of the game, and I know there will be tears in the morning when they find out that the Pats lost. But life will certainly go on and we’ll be back out there next year cheering on our home team.

The weather this morning offered enough warmth and sunshine to send the boys and myself outside to play after a big breakfast. Ollie brought his little John Deere tractor with him for the overnight and all three boys took turns driving it around The Studio parking lot and the parking lot next door that belongs to MacDougall’s Marine Service. This is a pedal tractor and the longer your legs, the harder it is to pedal, but even tall man Sam still enjoys doing this. And the MacDougal’s huge parking area with no traffic this time of year is perfect for this. It also afforded Jonah lots of room to kick his soccer ball around. Since this parking area is right on the harbor, sea gulls and ducks gathered thinking we might provide food for them. The boys got the hint and talked me into providing snacks for our fair feathered friends. The boys headed out onto the docks and had a great time feeding our fair feathered friends. Heather arrived about this time. She had run the five miles from her house to mine and she joined in the fun. She runs five miles and acts like it is nothing. Those days are gone for me, but I am so proud of her for working constantly to stay in tip top shape. Go, Heather!

2018 Life Logs, Day 34—For the Love of Artichokes

2018 Life Logs, Day 34—For the Love of Artichokes
Date: Saturday, February 3, 2018
Weather: Mostly Sunny and Cold; High 29, Low 27 degrees F
Location: At Home in The Studio, Falmouth, MA

I spent my day messing about with photos, putting them in frames to hang and hanging a couple of canvas prints I ordered through CVS. These were both photos of Windbird and the canvas printing is beautiful. I now have them on the livingroom wall, but not sure that is where they will stay. Once I get everything framed, it will be easier to decide what goes where. But for now, I’ll just keep playing around with various ideas. I will not, however, continue to clean up old frames to reuse. While cleaning some glass panes from one of those frames where you can insert nine 4 x 6 photos in separate but connected frames, I managed to slice off a small circle of the outside of my right-hand pinkie finger. It is deep enough that I cannot get it to stop bleeding. When it first happened, I did all the things one normally does to stop bleeding, but nothing worked. I put on a band aid, but the blood soaked through that in just a couple of minutes. So, I made a thick square of sterile gauze, put that over the area, then secured it in place with two band aids. After I put the boys to bed tonight, I took off the bandage to see how it was doing and the bleeding started all over again. Ugh. Not sure what to do next.

I picked up Sam and Ollie late this afternoon for an overnight with Oma, giving Heather and Jed a night out. Jonah had gone swimming with a friend and was dropped off a little later. The boys have inherited my love of artichokes through their mother, so tonight we had artichokes and calamari for dinner. If you have never prepared and eaten a fresh artichoke, it can seem quite daunting. I don’t know who figured out how to peel the leaves off, one by one, and scrape the meaty flesh off the leaves with your teeth, but the Goldpebbles have figured this out and do it quite efficiently. I think they love the butter they dip the leaves in more than the artichoke leaves themselves, but the butter is an integral part of the ritual. Ollie and I are the only ones that eat the artichoke hearts, however, so we had extras and saved a couple of those to have for breakfast. Since I was introduced to artichokes when I lived in South Philadelphia in 1969, they have remained my favorite food. Heather gets her love these prickly thistles honestly. A little artichoke trivia . . . in 1947, the year I was born, Norma Jean Mortensen, better known as Marilyn Monroe, became California’s first Artichoke Queen in Castroville, the Artichoke Capitol of the World. In March of 1975, Mark and I were living in the cabin we had built in the mountains of Idaho. On my birthday, we walked the seven miles to town to look for an artichoke. I was three months pregnant with Heather and had been so sick for two of those months that I could hardly eat anything, morning, noon, or night. But I wanted, really craved, an artichoke and there were none, not fresh, frozen, or canned in Fernwood, Idaho on my 28th birthday. I won’t bore you with the long story, but we left Idaho that evening for California and I got my artichokes. And the most wonderful part of the story is that I had no more sickness after that!!! So, I really LOVE artichokes and it is so much fun to share that love with Sam, Jonah, and Ollie.

Tomorrow we will share another thing the boys and I love . . . watching the Patriots play in the Super Bowl. Go, Pats!

2018 Life Logs, Day 33—Groundhog Day 2018

2018 Life Logs, Day 33—Groundhog Day 2018
Date: Friday, February 2, 2018
Weather: Snow, Ice, and Cold; High 38, Low 11 degrees F
Location: At Home in The Studio, Falmouth, MA

It snowed in the early hours of the morning, not a lot, but the temperature was just right to flash freeze the snow. Mid-morning when I ventured out, the broom I use to sweep snow away didn’t work at all. This was not a fluffy snow, just an icy one. So, when I got to the car, I switched to the scraper and finally got things cleared enough that I could take off. I had decided to drive to Hyannis to buy a few things that I have been wanting and couldn’t get here in Falmouth. The parking lot here at The Studio was icy, but once I was on the main road, things were fine. I made my visit to Home Depot and Whole Foods and then headed home. I went to the gym for my Friday 5 pm class and then came home to fix dinner and catch up on political news. THE memo was released today and I wanted to find out the contents of that. Today was Groundhog Day and Punxsutawney Phil saw his shadow. Thus we have six more weeks of winter and six more weeks of this insane political mess in which we find ourselves!

2018 Life Logs, Day 32—Yesterday’s Super Blue Blood Moon

2018 Life Logs, Day 32—Yesterday’s Super Blue Blood Moon
Date: Thursday, February 1, 2018
Weather: Sunny and Warmer; High 42, Low 32 degrees F
Location: At Home in The Studio, Falmouth, MA

In last night’s log, I didn’t mention my evening foray to Woods Hole and a stop at Nobska Lighthouse to look at that beautiful super blue moon. So I’m a day late, but that doesn’t negate the beauty of what we saw last night. I got home from the chocolate factory tour and had written my log and edited photos from the day when I got a call from Heather saying she was head to Woods Hole with Ollie and Jonah to attend a science talk on seals. Would I like to tag along? Of course. So they picked me up and we were off to Woods Hole to a small restaurant that was hosting the science talk. Ollie and Jonah had not eaten dinner, so we immediately went in and ordered for them. But then we found out that the only people that would be allowed into the talk had to have reservations. We immediately put our names on the wait list, along with a whole host of others, as reservations for the event was not made clear. There was another friend of Heather’s there with her two children and we hung out together, hoping that we might get in. Unfortunately, we didn’t get into the talk, but the children had a great time eating dinner and playing together. On our way home, we drove along the beach road and stopped at Nobska Lighthouse to view the big, beautiful super blue moon. Yesterday was a rare cosmic event. It started with a lunar eclipse in the morning, visible in the western hemisphere for the first time in 152 years, and making yesterday’s full moon a blood moon. That had to be viewed in the early hours of the morning and I missed that, but last night we saw the super blue moon in all of it’s glory. The full moon was a blue moon as it was the second of two full moons in January. Blue moons don’t happen very often, hence the phrase ‘once in a blue moon’. I saw the first full moon of January 2018 in Nashville on New Year’s Day. But last night we witnessed not only a blue moon, but a super moon. This means the moon appears larger in the sky as it is in its closest proximity to the earth at full moon time. We stopped at the lighthouse to try and capture the beauty, but my photograph doesn’t do justice to the beauty. But the stop was so special as it was joyous to watch Ollie and Jonah climbing up to the lighthouse in the moonlight and enjoying the moment. As we drove on from the lighthouse, we saw a breathtaking view of the moonlight on Vineyard Sound. This morning when I went to the gym, I noticed someone wearing a t-shirt that said, “Wherever the winds of change make take me, my heart will always be anchored in the sea.” Wow! That expresses exactly what I felt last night as I witnessed the moonlight on the Sound. I have to track down the woman that was wearing that t-shirt and find out where I can buy one.

Today felt like coming out of the freezer and walking into the refrigerator. It was much warmer today, but still only frig temperature. But with sunshine, that felt great. We are supposed to get snow overnight and will be back in the freezer for the next couple of days. Then back to the fridge. So goes a New England winter.

2018 Life Logs, Day 31—Secret Santa and Taza’s Chocolate Factory

2018 Life Logs, Day 31—Secret Santa and Taza’s Chocolate Factory
Date: Wednesday, January 31, 2018
Weather: Sunny and Cold; High 30, Low 25 degrees F
Location: At Home in The Studio, Falmouth, MA

Yesterday I received a mystery package. It was sent from Great Britain and had a Customs Stamp on the package. Hmmm. Not something I ordered. When I opened it, it was a set of six Pimpernel cork-backed placemats that I have had on my wish list for two years. I had put these on my Santa list this year, so I assumed that I must have a Secret Santa. I put two and two together and decided that they must be from Justin and Jo. I sent a text and, sure enough, these very desired placements were a Christmas present that finally arrived from them. They are smaller than most placemats, which is what I need for my table, and have a slate-look. I fell in love with them two years ago, and now I have them. Thank you so much, JJZ&C.

Today I traveled to Somerville, just north of Boston, with the Newcomers Teacher Group to tour the Taza Chocolate Factory. Great tour followed by lunch with good company. Taza chocolate is organic and direct trade. It started when Alex Whitmore, a still young Bostonian, discovered stone ground chocolate while traveling in Oaxaca, Mexico. He apprenticed under molineros, or millers, in Oaxaa to learn the craft and returned to Somerville to replicate that process. Today Taza makes 40 different products that can be found in 2,800 retail stores across this country. Mexican chocolate is stone-ground which results in a granular product. This differentiates it from smooth European chocolate. The tour was interesting and sampling the various types of chocolate produced there was a yummy experience. I think my favorite was the 95 per cent dark chocolate with ginger. And who would have known that today was National Hot Chocolate Day?!! This made it mandatory that I buy a bag of Tazo hot chocolate mix. We were given samples and it is intense requiring that you drink this like expresso coffee in small cups. I’ll try it with the Goldpebbles. It might not taste sweet enough for them, but I’ll give it a try.

2018 Life Logs, Day 30—Staple Foods in Your Fridge

2018 Life Logs, Day 30—Staple Foods in Your Fridge
Date: Tuesday, January 30, 2018
Weather: Cold with Snow; High 33, Low 18 degrees F
Location: At Home in The Studio, Falmouth, MA

Staple foods are the foods that make up the bulk of your diet. I think we have all heard that eating less meat and more vegetables is the healthy way to go, and this morning I got an email listing the healthy stable foods a plant-based cooking instructor keeps in her fridge. Whether or not you eat a 100% plant-based diet, it is important to stock your fridge with healthy foods. I was very pleased that when I read the list, opened my fridge, and found 12 of the 16 things listed were in there. For tonight’s blog, I’m going to list the 16 items with some of the good information about each. If you are interested in reading the full article, you can go here: https://foodrevolution.org/blog/healthy-staple-foods-fridge/?utm_campaign=frn18&utm_medium=email&utm_source=email-automated&utm_content=3467&utm_term=existing-email-list&email=judithmhandley%40gmail.com&firstname=Judy&lastname=Handley
Edited version of the article:
Consider Keeping These Healthy Staple Foods in Your Fridge
Every Sunday, I sit down and plan out the week’s meals along with a corresponding grocery list. I make sure my fridge is always stocked with these basics.

1) Shredded Red (Purple) Cabbage — The Most Affordable Health Food
This affordable cruciferous vegetable is the biggest nutrient bang for your buck.
Red cabbage contains 47,594 antioxidant units per dollar compared to goji berries at 10,442 and cranberries at 10,662. It keeps for several weeks in the fridge. And it adds a pop of color and crunch to salads, bowls, and stir-fries. The antioxidant powers of red cabbage prove that you don’t have to spend a lot to reap the benefits of a plant-powered diet.

2) Broccoli – The Original Green Superfood Is Still One of the Best
Cruciferous vegetables, including broccoli, cauliflower, and cabbage, contain a phytonutrient called sulforaphane, which has been found to inhibit cancer cell proliferation.

3) Cut-Up Veggies — The Healthiest Snack for Kids and Grown-ups
It’s important to eat the rainbow. And colorful veggies, like carrots, celery, cucumbers, and red peppers, are delicious snacks. But, unless you cut them up right away at the beginning of the week, you may accidentally let them rot in the vegetable drawer. Here’s what you can do: Set aside time on Sunday night or another time early in the week to prep some of your vegetables for the week. If you can, enlist the help of family members. And then, put the veggies in convenient individual containers at the front of the fridge. But try to choose organic veggies, particularly celery and red peppers, if possible because they are on the Environmental Working Group’s Dirty Dozen list of produce with the most pesticides.

4) Pre-Washed Baby Greens – An Incredibly Healthy and Convenient Food
Dark leafy greens are one of the healthiest foods you can eat. But, sadly, most people hardly eat any of these nutrient-rich powerhouses. Pre-washed boxed or bagged baby greens can get pricey, but they are tender, delicious, and perhaps most important – convenient. (Even though they are pre-washed, it’s still ideal to wash these greens yourself. But, if taking the time and effort to wash your greens will prevent you from eating them, it’s probably better to just go ahead and eat them than to miss out. I love having a big arugula salad for lunch most days. Arugula has a bold, peppery taste and can help lower blood pressure and reduce the risk of heart disease.
I also add baby kale to smoothies to boost the immune system. And I add spinach to sandwiches, wraps, soups, and smoothies.

5) Hummus — The Tastiest and Healthiest Protein-Powered Dip
Whether store-bought or homemade, hummus is a flavorful bean-based dip. Hummus is perfect for dipping your cut-up veggies. It’s also a protein-packed spread for veggie wraps and sandwiches.

6) Salsa — A Ready-Made Sauce that Makes a Meal
Fresh salsa is the perfect meal maker for tacos, burritos, salads, and bowls. I always have a container of my favorite mild salsa in the fridge. This way I can have a Mexican night any night!

7) Mirepoix — A Convenient Way to Start Soup
This mix of diced onion, celery, and carrot is the perfect base for a variety of soups. Having it available in your fridge is a great way to encourage you to make a batch of healthy vegetable or bean-based soup each week.

8) Berries — The Healthiest Fruit
Strawberries, blueberries, raspberries, and blackberries are rich in phytochemicals. And they are associated with a lower risk of oxidative stress, inflammation, dementia, and certain forms of cancer. If possible, it’s best to buy organic berries, especially strawberries because they are on the Environmental Working Group’s Dirty Dozen list of produce with the most pesticides.

9) Organic Tofu and/or Tempeh — Clean Plant Protein
It’s not essential to eat soy foods if you follow a healthy diet. But for many people, tofu and tempeh can provide a delicious source of clean protein.

10) Miso — Rich Complexity for Soups and Sauces
This salty, fermented soybean paste provides a flavorful base for soups and it adds aged complexity to vegan cheese sauces, like fondue. Miso also has the added advantage of delivering a modest helping of probiotics, which are beneficial to gut health.

11) Apples — Eat One Every Day!
This fiber-rich fruit really might keep the doctor away! Apples have been found to help with weight loss and fight several forms of cancer. When buying apples, choose organic if possible because apples are on the Environmental Working Group’s Dirty Dozen list of produce with the most pesticides.

12) Avocados — A Smooth and Creamy Delight Like No Other
This whole food source of plant-based fat has been shown to lower the risk of prostate cancer.
Avocados are delicious in salads, guacamole, and avocado toast. And some people simply eat them straight with a spoon — sprinkled with a dash of lemon juice, salt, and pepper!

13) Homemade Vegan Parmesan — Enjoy this Guilt-Free Condiment Every Day
This super-easy, 3-ingredient, nut-based “cheesy” sprinkle is perfect on pasta, salads, and soups. It’s rich in omega-3 fatty acids from walnuts and has B vitamins from the nutritional yeast.
Make this often and store in a jar in the fridge for convenience and freshness. Use it anywhere you might use traditional dairy-based parmesan.

14) Pre-Cooked Beets — Sweet, Heart-Healthy Gems to Add to Salads
Beets are one of the few plant foods that are high in lysine, yet low in arginine, making them an excellent addition to the diet for cold sore sufferers. Beets are also rich in dietary nitrates, and they may help lower blood pressure by improving the ability of our arteries to relax and dilate. My latest favorite lunch is an arugula salad topped with 3 sliced precooked beets, ½ of an avocado, ½ can garbanzo beans (drained and rinsed,) a drizzle of balsamic vinegar, and a grinding of freshly ground black pepper. It makes me feel good all afternoon.

15) Ground Flax Meal — Nutrient-Rich Seeds for Healthy Brains
This omega-3-rich seed is an essential add-in for your morning oatmeal or smoothie. The omega-3 fatty acids found in flax are critical for brain health. Storing ground flax meal in a jar in the fridge helps keeps it fresh.

16) Whole Wheat or Gluten-Free Wraps — Wrap Up Lunch… In A Wrap!
Keeping wraps (large, whole-grain tortillas) in the fridge makes it easy to throw together a quick lunch. Simply spread on some hummus, stack with baby spinach or other greens, shredded carrots, red cabbage, sliced red pepper, cucumber, sliced avocado, and a few drops of balsamic vinegar.

What about you? What healthy staple foods do you keep in your fridge?
End of article.

I am now going to switch from healthy food to unhealthy politics. It is almost time for the State of the Union address, so I shall sign off for tonight and watch the “show.”