What's in your grocery bag?

 When shopping for groceries, do you ever glance at the expiration date of produce or the label on the food?

If yes, then kudos to your presence of mind, since lately I have observed people doing two things while shopping. They are mostly on a call, or listening to a podcast or music. When asked, they find it a boring chore, but since they have to do it to be able to cook at home, they ought to go grocery shopping.

There are a handful of people who still prefer groceries to be delivered to their doorstep since shopping in person is a big waste of time when they can either hit the gym or do something productive with that one hour.

For those who choose delivery, being a mindful shopper is just as important. Even when ordering online, you can take a few extra minutes to check product descriptions, look for nutrition information, and opt for fresh produce. Reading labels and selecting items that are in season or less processed can help you make healthier choices, even if you are not in the store.

Stickers are found on all the food items that we purchase, but little do we notice the numbers on them. These numbers are called price look-up (PLU) numbers, and they say a lot about our health and the history of the produce, such as where it was grown, how it was developed, and under what circumstances it was cultivated. The PLU number is significant and is mandatory for all produce.

The number of digits in the PLU number matters. An easy way to remember: Four digits means conventionally grown (with pesticides), five digits starting with 8 means genetically modified (GMO), and five digits starting with 9 means organic. 

So, think 4 = conventional, 8 = GMO, 9 = organic.

If it is a four-digit sticker, then that produce was grown with the help of pesticides. Example: Bananas having a code of 4011
If the sticker is a five-digit sticker and the number starts with an 8, then that produce has been genetically modified. Example: Banana having a code of 84011
If the PLU number has five digits and the number starts with 9, then that food has been grown organically. Example: Banana having a code of 94011

Humans are advised to eat at least 3-4 servings of fruit and vegetables per day. We should lower our pesticide intake by eating the least contaminated produce.

Some of the produce that is highly contaminated and should be eaten organically includes strawberries, spinach, apples, nectarines, grapes, peaches, cherries, pears, tomatoes, celery, and potatoes. These items tend to have higher levels of pesticide residues, so it is best to prioritize buying them organic whenever possible. A complete list is provided in the table below.

Celery	Spinach	Blueberries
Sweet Bell Peppers	Lettuce
Peaches	Cucumbers
Strawberries	Green beans

Some produce items do not need to be organic because they tend to have low pesticide residues. Examples of these low-risk items include avocados, onions, sweet corn, pineapples, papayas, asparagus, mangoes, eggplants, and cantaloupe.

Choosing these non-organic options can help you shop smartly if organic options are unavailable or too expensive. The list is given below in a table format.

Sweet Corn	Asparagus	Mushrooms
Pineapples	Mangoes	Papaya
Avocade	Eggplant	Plums
Cabbage	Kiwi	Winter Squash

Foods are also genetically engineered to be herbicide- or insect-resistant, but experts have found this mutation to alter the nutritional value of many crops. Some of the most common genetically modified foods include corn, soybeans, canola, cottonseed, sugar beets, papaya, zucchini, and summer squash. These foods are widely grown in genetically modified varieties, so it is helpful to know them when making food choices. The list is documented in a table format.

Soybeans	Golden Rice
Corn	Apples
Canola

When shopping for foods, look out for:

• PLU numbers, which are small stickers found on the food and comply with the above rules.
• Look for the USDA Organic Seal. This seal certifies that food is produced without the use of antibiotics, synthetic hormones, or genetic engineering.
• Look for Non-GMO labels. This label certifies that it is not genetically modified (non-GM); however, this does not mean the product is organic.
• Look for the rBST-free or rbGH-free seal. This certifies that animals are not injected with recombinant bovine growth hormone to boost milk production. However, many brands swear to be rBST-free, but it is always good to be aware of it.

All humans are exposed to genetically modified (GMO) and non-GMO foods. There has been ongoing public debate over the health effects of GMOs. Most scientific research and expert organizations, such as the World Health Organization and the National Academy of Sciences, report that GMOs currently approved for sale are considered safe to eat and have not been shown to pose greater health risks than conventional foods. However, some groups and individuals continue to raise concerns about potential long-term health impacts, possible allergic reactions, and environmental effects. Because research is ongoing and opinions may differ, many people prefer to have the choice to avoid GMOs when possible. 

Recently, North America created a non-profit organization that is raising awareness of genetically modified products and their effects, since they believe that everyone deserves an informed choice about whether or not to consume GMO foods.

The Non-GMO.org Website has information about the various foods subjected to mutations and what choices people can make to avoid consuming them.

Conclusion

A life lived with good health is worth more than being a billionaire. This kind of billionaire is truly rich—and best of all, never has to pay any taxes on their priceless fortune.

Next time you shop for groceries, remember that cooking at home is healthy—but the journey to better health truly begins when you carefully choose your ingredients. Be mindful in the store, as every healthy meal starts in your shopping cart.

Music to my ears

 The taste of music differs from person to person based on their likes and dislikes. In this essay, I use music as a metaphor for the news or experiences we receive in life—just as musical preferences vary, the impact of news and experiences is personal to each of us. The genre of music I prefer would not be the same as another person's. So, the music that pleases my ears would be unpleasant for some. 

Eg. a scratch on my car would disturb me, but not my neighbor. 

Suppose we compare good music to the good news that makes us happy. Such as hearing that a friend admires our work, waking up to a sunny forecast, or finding out we did well on an assignment—each of these brings a smile to our faces. Happiness is a state of mind that we all want to be in, so all that comes to our ears should be music to our ears. That music is melodious and soothing to the heart, always calming us. It gives us hope as we rejoice at the news that comes to our ears.

However, music is not always soothing to the ear. Sometimes, it can be more like hard rock, representing bad news or stressful updates that jolt us and make us uneasy. These moments could raise our heart rate, give us an ache, and even make us gulp repeatedly as we try to process what we hear.

Now, the two paragraphs above clearly show that our state of mind—whether happiness or sorrow—can depend on the news we hear. Of course, it is not just external events that shape our mood; sometimes our inner thoughts, past experiences, or even how we feel physically can influence our emotions just as much as the news we receive.

Fortunately, life is tough for all. While some people may seem to handle whatever comes their way with ease, it is important to remember that everyone is on their own journey of learning how to respond to life's challenges. Developing emotional intelligence is not instant—it is a process that everyone goes through, and that looks different for each of us. As we practice and grow, we gradually find that our responses become calmer and more measured. Over time, this growth helps us experience even the harshest news with greater peace, making all genres of music that reach our ears more soothing, like the sound of a flute.

How do they do it?

When any news comes across our ears:

1. Pause and Reflect.
2. Respond neutrally with the thought that sorrow and happiness are temporary.
3. Practice Gratitude and ask the universe for guidance, especially when the news is not pleasant.
4. You will find a solution to the agitation, and that is only possible if the mind is at rest and not cluttered.
5. Reflect on the solution.

The art of reflection doesn’t come naturally.

We have first to embrace the art of loneliness, which is not actually being alone, but the art in which the mind and the intellect are given space to have dialogues with each other. Think of it like sitting quietly at a park bench, letting your thoughts wander without distractions from phones or conversation. This solitude gives your mind the room it needs to sort things out, just as a composer may sit alone before writing a new song. Now, while these two are busy, you, as a body, should be left alone, because it can get cumbersome if many bodies are around.

To begin practicing this, try setting aside just five minutes each day to sit quietly without any devices, simply observing your thoughts as they come and go. You might choose a peaceful spot at home or outside, close your eyes, and breathe deeply. If a thought lingers, let it move on and gently return your focus to your breath or the environment around you. It can help to keep a simple journal nearby to jot down insights that arise. Over time, this small habit will help you create the mental space needed for reflection and make the art of loneliness more natural and comforting.

Then, when any music comes to your ears, you’ll first pause and count to five before responding to it, whether it be good or bad.

This small step gives our minds a moment to process what we have heard and decide how we want to feel or respond, rather than just reacting right away.

In your life, you should hold the baton of reaction.

Do not let outside events control your reactions.

We can control our emotions in response to what comes to our ears! That will show our true emotional intelligence, rather than reacting to all that comes our way and then lamenting that life is tough! 

Mantra: Your life, Your reactions! 

Lift yourself by yourself

 "The mind is everything. What you think, you become."— Often attributed to Buddha

We have all heard about being mindful and being alert to our thoughts. Manifestation, in this context, refers to the way our thoughts can shape our perceptions, feelings, and even the outcomes we experience. By focusing our attention and intention, we can influence our reality in subtle but powerful ways. This is why being aware of your thoughts is so important.

Observe your awareness, then take a peek at the emotions that follow. Try this: pause for one minute and simply notice what thoughts arise in your mind. Notice any emotions that come up as you observe your own thinking, without judging or trying to change them. If you want to explore further, you can also try focusing all your attention on your breath for a minute, gently bringing your mind back whenever it wanders. Or, engage your senses by noticing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. These simple practices help ground you in the present and increase your mindfulness.

When you read exciting news, excitement will follow. But if you read sad news, anxiety will follow.

Emotions guide energy in a certain direction. Energy can feel low or high, depending on how you respond to that awareness.

Be mindful of each thought, and practice pulling yourself out of them when you notice they are not serving you. This means observing your thoughts without getting caught up in them and gently redirecting your focus to the present moment—such as your breath or physical sensations. Developing this ability helps you avoid being carried away by negative or unhelpful thinking and fosters a more balanced, calm state of mind.

When negative thoughts pull you down, simply do a physical activity like clapping your hands or laughing forcefully, even if your heart wants to cry over sorrow or loss. The ability to lift yourself up will give you the confidence to boost your emotions at any point in life, and you will not be dependent on anyone to uplift you.

Pout, Pose, Decide

 

"This or that?" 

"Ummm" 

"Nah! My skin is not glowing today to be wearing this color." 

"Definitely not this...I seem to be having a bad hair day!" 

Mom's voice echoed from the kitchen, 'Maggie, your ride to school will be here in ten minutes!' 

'Yeah, I know, Mom,' Maggie replied with a hint of frustration and a sigh, 'I just wish I could figure out what to wear without all this stress.' 

Mom knocked gently and entered, noticing a pile of clothes on the bed as Maggie posed in front of her mirror. She gasped at the scene.

"High school can be so nerve-racking, Mom!" 

"It's your perspective, Maggs! I, too, went to school, but never gave so much importance to my appearance as your generation does! 

"You had simpler times! Now is the age of social media, so we always have to put our best foot forward!" said Maggie as she continued to pout and pose in front of her mirror in her bathrobe.

"Believe me, we had our own issues during that time!" her mom snickered as she continued to observe her 18-year-old daughter. 

Just then, they heard a honk, and Maggie quickly disrobed and slid a dress down her head, which had matching jewelry. With that, she walked out with a deep sigh. "Gosh! Life is so difficult!" she lamented as she slipped on her shoes and rushed out the door. 

A Candid Conversation

 “I wasn’t going to tell you this,” I said with a screech, then paused, took a deep breath, and noticed my brother eyeing me with furrowed brows and a gape, as usual.

There was silence, but not for long, as he quickly chipped in, “Go on!” he commanded. “I am listening.”

“Oh! for once you are listening, huh!” I shrieked again, hands raised, as I circled the table where he sat with his cup, holding it with both hands and rubbing it back and forth. His face was red, and his gaze was bouncing from me to the table, clearly indicating that he was controlling his anger.

That made me cautious, since his temper is like a tornado tearing through our cramped apartment, leaving splintered chairs and shattered dishes in its wake. It costs us a fortune to repair things, and I have to chip in as well, since it's an argument we're both involved in. The last one was so bad that I am still making my credit card payments, which were set up in installments.

Seeing his temperament made me very nervous, and my face turned white. My lips started trembling. Fear gripped me!

With many gulps, I said gently, my voice shaking with a mix of guilt and spite, “I wiped your toothbrush on the toilet after I could not pay my part for the repair.” I hated myself for stooping so low, but in that desperate moment, it felt like my only way to get back at him for blaming everything on me.

Patiently, I now waited for his response with a downward glance and a shrunken frame, muttering, “Que Sera Sera, whatever will be, will be!” 

The Park

 The park in my neighborhood has its own perks. It is not just an extended backyard for me; it is also a place to socialize amid nature.

Every evening before sunset, I tend to go for a stroll and bump into familiar faces, which has become my norm. Although we were strangers at first, we now look forward to seeing each other at our favorite spot and sharing a smile. As these gatherings have become a part of my daily routine, I’ve started to feel a comforting sense of belonging. Crossing paths with these neighbors makes the park feel warmer and fills me with hope, easing the sense of loneliness that sometimes creeps in. These meetings remind me that even in a busy world, small connections can make all the difference.

First to arrive is Marissa, a young girl who loves to sketch the trees and any activity happening around them. She sits on a particular bench and gazes at the coast live oak tree, which is home to various birds and bees and, as a result, is full of chirps that attract dogs and their owners.  

Next would be Mr. David, a retired soldier who loves to take his daily walks. His favorite spot is to sit and watch the trees and the play structure, where children hum like bees. His smile clearly indicates that he is reminiscing about his past, as do his occasional waves.

Next is me with a stroller for a 2-year-old baby. I try to get some fresh air and take my mind off the laundry, dishes, and all the chores that never seem to end. I let my baby play in the play structure while I get a breather on the bench, with constant eye contact with him.

Lastly, there would be a young, starving musician, Joe, who would strum his guitar while sitting in one of the benches facing the play structure. The soothing music would be more for people like me, Marissa, and Mr. David on the bench than for the children, who would be too busy using the slides, the swings, and the bars.

This music was the ignition for all the conversations among the four of us, where we talked about our past and our turmoil in the present as we hoped for a bright future. What began with strangers ended with a shared comfort, as the park, the music, and the setting left us with smiles and stories in the evening air before we drifted off in our directions. 

The Subway Station

 “How did you do it? Could you be honest and not beat around the bush?” I asked Lily, my face earnest and my eyes fixed on hers. She was like my younger sister, but life had thrown me a curveball, so I was focusing on myself, which made me drift away from her despite her many missed calls. But today,  I saw that bag, my concern for her grew, since trouble was her last name. By inquiring about it, I wanted to create the trust that had long been gone. We had not been in touch for months. That changed now, when she accidentally bumped into me. The bag popped open. Its contents flew all over.

Lily took a couple of deep breaths, and her eyes darted into mine as she began, “I was late for work, so I was rushing through the subway station when I tripped over a brick in the middle of the path. The whole station echoed with the rattle of trains and the hurried footsteps of commuters. The cold concrete scraped my palms as I fell, and the glare from the fluorescent lights made the bright yellow safety stripes blur before my eyes. At first, I cursed my luck because I saw my train leave the station. The screech of the doors closing mocked me as I lay there, embarrassed in front of the crowd. Then I pulled myself up and stared at the brick. Its rough, dusty surface felt gritty in my hand, and it was strangely warm from all the passing feet. People at the station asked about my welfare, and I merely nodded yes because I was not interested in small talk. I picked up the damn brick, hoping to put it aside so nobody else gets hurt. Underneath it, I found a key with a tag attached. The metal was cool and heavy in my fingers, and the curved edges pressed against my palm. The paper had clues we used to play with when egg hunting. I was amused. I had to wait fifteen minutes for my next train, so I went with the flow. The paper read, ‘keep the brick on the side where there is a wall.’ That made me walk all the way around the station to find a wall. Both sides have trains coming and going. The smell of grease and metal followed me as I moved past the vibrating tracks. I found a wall that led to a door to a room. The wall was rough, with peeling paint that dusted my knuckles as I brushed against it. As I kept the brick there, the wall read, ‘don’t be shy, enter the room,’ which I did, but with hesitation, after a couple of knocks and no answer. The door creaked open, its old hinges groaning in protest. Inside, it was dim, with the faint musty smell of forgotten things. I found a trunk with a big lock. The trunk was old, battered, and the wood felt dry and splintery under my fingers. It confused me, but then the key in my hand made me think of unlocking it. To my surprise, it did. I looked outside the room, hoping to see someone, but when I peeped out, everyone was just running about their business. I opened the trunk and found a bag with a thank-you note on it. The bag was velvet, soft and a little dusty, and inside I found these gems. They were cool and smooth, catching every bit of stray light and throwing small rainbows across my hands. Just then, I heard the announcement of the upcoming train, which happened to be mine to work. I quickly grabbed the bag and darted toward my train when I bumped into you, who, as usual, always thought of me up to some mischief.”

“Your gesture to clear the path was rewarded handsomely,” I said with enthusiasm. I helped her quickly put those precious stones back in the bag. Then we boarded the train. That train journey helped us patch up the lost time and revive our friendship. It was a win-win situation for both of us!