Food Revolution Day 2013: It’s Time to Take Back the Kitchen

Jamie Oliver is a pretty incredible guy. As far as television chefs go, Oliver’s recipes and personality on-screen have made him a success globally, especially in his home country of England.

Last summer I spent a week in London during the summer Olympics and I saw firsthand just how ubiquitous Oliver’s brand is in the British food and culture scene. No less than 3 television channels played his various cooking shows. His enthusiasm for cooking, especially with natural and home-grown ingredients sourced from what’s portrayed as his backyard garden (so beautifully wild and expansive that it makes me question if it’s more set than actual space), is infectious. One of my friends watching Oliver’s show with me one day actually went out to pick up the ingredients at the local butcher and market for a delicious steak sandwich we’d just watched him whip up, and made us an amazing lunch courtesy of that recipe.

What was so remarkable about that act, is the power of Oliver’s message. We can eat amazing food, prepared by our own hands, with just a little bit of imagination and determination. It doesn’t take much to nudge people in the right direction when it comes to food, as long as you provide them with something tasty and easily accessible. My friend who prepared that lunch wasn’t a chef or owner of a Michelin-star restaurant. He was just a regular guy who felt inspired to have what he saw, to taste it for himself, and to share that with those around him. Why can’t we all do the same for ourselves, our families, and our communities?

Jamie’s Oliver’s Food Revolution campaign is a global effort to answer that question. Much like Food Day in the fall, the key to this movement is motivating the masses to act locally by supporting individual events targeting school lunches, sharing healthy recipes, workplace nutrition, and educating people about food quality and security in order to reverse the obesity epidemic. This micro approach means that everyone can join. Everyone has the power to inspire tangible change by just reaching out and sharing this message. There are no boundaries to this movement which makes this an accessible campaign with the potential of far-reaching impact.

The revolution aspect marks the vital importance of this event because we’ve reached a critical tipping point in our food policy and health. Our children are facing a stark future filled with a rising risk of disease brought on by malnutrition via poor food quality and eating habits both in school and at home. We’ve been made accustomed to go for the fast and easy by choosing foods designed to keep us hungry and unsatisfied while pumping unhealthy preservatives and additives into our systems. Our children are inheriting those habits and many have little to no exposure to healthy foods, made at home and shared at the table with their families.

Instead of waiting for our leaders to take a stand at the national level to repair our broken food system, it’s time to revolutionize our homes, our workplace, our schools, and our communities.

How can you take part in the revolution?

Fill your carts with produce, visit farmer’s markets (many take SNAP and WIC benefits!), raise your awareness by learning more about where your food comes from, read nutrition labels, practice making one of the millions of healthy recipes available online with your kids and plant the seed in their minds that it is possible to have healthy food at home by your own hands. Include your children in this revolution and encourage them to develop a healthier standard for their food choices now, while they’re still young and looking to you for guidance and proper nourishment.

This is just one day. The events of today will fade. Tomorrow it will be up to you to take the lessons of today into your homes. I make each day revolutionary. My kitchen is a battleground. My family and I are on the frontlines, standing up to the pressures of unhealthy foods by choosing to listen to our bodies and understanding that quality food does more than sustain. It breeds happiness.  It breeds appreciation for the natural resources that provide us with quality food. It breeds love for each other as we share in the process of cooking together in the kitchen.

If you’re looking to get involved with one of the many events taking place today, please visit the Food Revolution website and search the map to see what’s happening nearby. Sign the petition to put pressure on our politicians to improve the quality of school lunches and to put the health of nation first with a stronger food policy.

Become an activist in your home today. Keep fighting for good health and good food for yourself and for your families everyday. Why? Because you deserve more.

 

Posted in Commentary, Healthy Recipes, Latest Musings, My Pretty Apron, Newsworthy Articles, Nutrition and Health | Tagged , , , , , , , , , , , , , , , , , | Leave a comment

Fitgirls: Motivation or Distraction?

strong girls

No, that’s not me.

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Nope, that’s not me either.

I know, BIG surprise! *Cue laughter.

All jokes aside, these women have been haunting me. Okay, haunting is a bit dramatic. Let’s just say that I have been pretty fixated with these images ever since I joined the health and fitness world in a serious way last year.

I’m often asked how I stay motivated. In the beginning, I’d say that it was all about the weight loss and hitting a target number on the scale. Once I realized the scale was evil not the best gauge to measure my physical transformation, I focused on the big picture, that picture being a strong, kickass female who can lift as much as the boys and look awesome in the meantime.

I’d never heard of a “fitgirl” before then. I didn’t know anything about figure competitions or sponsorships, but I did see these women across pinterest boards and wondered who they were, and more importantly, how I could look exactly like them.

The wide-eyed naivete I brought with me into strength training has given way to a gritty fierceness underscored by the knowledge I’ve accumulated through conversations with my personal trainer, research, and my own trail and error. At the end of the day, I know that the woman featured behind the workout is just another marketing ploy. That circuit workout or pilates routine is guaranteed to give you that body- WRONG!

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I know this. I tell this to other people when they ask me for advice. We’re all different genetically, and not everyone will look like her. I’m short with thicker thighs and wider hips. No matter how much I work out or lift. I won’t look like this girl:

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So then why do I feel conflicted when I scroll through my Instagram feed and see picture after picture of these fitgirls?

There’s no single answer to that question.

As honest as I can be with myself, it’s hard to admit that my admiration for these strong women goes beyond the motivation to go to the gym and lift. They’re a departure from the idols of my teenage years who were more waif than fit. Even in the middle of the whole “grrl power” phenomenon in the mid-90s, I didn’t get the message that strong is sexy. Not physically strong anyway. But I idolized those women for having what I wanted and in some ways, I’m doing that all over again.

Before I started losing weight, my mantra was all about loving the person within and embracing all shapes and sizes of women because each person is uniquely beautiful. It didn’t matter that I had an impossible time of accepting this truth for myself since I hated the way I felt and looked. What mattered was that I defied whatever the media was telling me was the beauty standard that month to whoever would listen.

So, here I am staring at these images feeling like a bit of a hypocrite.

I could go into a sociological interpretation of the entire ‘fitgirl’ phenomenon starting with the very name (fitness girls not women, implying youth which is usually the preference) to the photos. I could point out how they tread a fine line between inspiration and soft core porn. I could point out that most often these women are pictured from the neck down or with a close up of certain body parts, taking away any identity of the person being photographed. I could take it a step further and say that these images don’t do much more than replace one beauty ideal for another and that they perpetuate stereotypes that place higher value on women’s bodies and sexual appeal above their intellect.

I could say all of those things. And in many ways they’re true. I mean, this photo may inspire me to go to the gym so that I can be “hot” but what does the stripper imagery and heavy sexual innuendo have to do with being healthy?

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I suppose my issue is that I understand how important it is to stay motivated to reach your goals, especially when it comes to weight and health. We have a national crisis on our hands with obesity rates skyrocketing year after year.

But I also understand that the motivation has to come from within and it has to be sustainable. Working out to look “hot” and “sexy” can push you to get up and go to the gym once, maybe twice. And for some, that’s enough to keep them going. But is that enough for you?

It’s taken me a very long time to commit to fitness because I made the mistake time and again to focus on just one aspect of exercise. Sure, working out will make you leaner and whatever image you’ve idealized as the standard in your head will be in reach. My problem with that is that the ideal is just that, an ideal. An illusion. One that keeps me trapped in a self-defeating cycle where the emphasis is placed on reaching a goal that has nothing to do with me.

What got me to commit wholeheartedly was the way strength training made me feel. Each time I go back to the gym, what I’m really going for is that spark that comes more from accomplishing a difficult move or reaching a new PR. I’m hooked to that feeling of success and the impact it has on my mood and the way I approach challenges outside of the gym. That’s enough to keep me going back and trying. The changes in my body are important too, but they come in second. It’s different for everyone, but that has been the key to my motivation and its a reminder that keeps me from taking the fitgirl admiration too far.

I hesitate to dismiss this entirely. The “strong is sexy” message has weight. The fact that these photos portray women as capable of some truly spectacular physical feats is a great contrast to what’s out there. At the very least, it provides balance. I don’t criticize the women who are putting themselves out there. It takes a tremendous amount of time and hard work to build muscle and get lean. I have a lot of respect for that because I know what it takes. Also, they’re playing an important role in getting people to work out, which let’s face it, is a HUGE problem. According to a recent article in USA Today, almost 80% of American adults do not meet the physical activity guidelines. Women and Latinos make up a big chunk of that percentage. The fact is, most people will be motivated by physical changes brought on by exercise and there’s no greater selling point than sex. It’s classic marketing.

But my point is that we shouldn’t forget that fitness is also about health. It’s about long-term goals that incorporate our mental and emotional well-being. Working out like a maniac to look like Adriana Lima won’t make you a happier or a better person.

What’s the lesson here? You can have goals. You can use these images to inspire you to move and to challenge your idea of what a woman can do physically. You can celebrate the message of strong is sexy and reimagine your notions of beauty. You can do all of these things, but NOT at the expense of losing sight of what makes you unique. Not as a replacement of one impossible stereotype for another. Not as a way to keep yourself from looking into the mirror fully and loving each curve, each freckle, each dimple, each feature that makes you one of a kind.

Take the inspirational quotes attached to the photo and try to leave the rest behind. Focus on how your reflection is changing and create your own ideals around the body you’re shaping. Don’t let it distract you from your true purpose. Become you’re own version of a fitgirl. But please, no lucite heels.

What do you think about fitgirls and the ‘strong is sexy’ campaign? What motivates you to exercise? Do you workout for your looks or for your health? Share your thoughts by dropping me a line!! :-)

Posted in Body Image, Commentary, Fitness Tips, Latest Musings, Strength Training | Tagged , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

Upside Down Strawberry Cake (Gluten Free and Refined Sugar Free)

I’m a creature of habit most days. Spontaneity isn’t really my thing.

One area where I do let my hair down (metaphorically speaking of course) is in the kitchen.   I love experimenting with recipes by substituting ingredients with unexpected ones, especially if it makes them healthier while keeping them…yummy.

Birthdays provide the perfect opportunity for me to turn tradition on its head by playing with the classic cake. You name it, I’ve made it: cheesecakes and shortcakes. Devil cakes and angel foods cakes. Honey cakes and carrot cakes. My family has learned to expect the unexpected when it comes to their birthday cakes. I know; I’m a rebel.

The last family birthday was no exception. I found this great recipe from one of my favorite guilty baking pleasures, Joy the Baker, and made slight alterations including subbing in whole wheat pastry flour and greek yogurt to shave off some of the calories and fat. It was delicious and the birthday girl enjoyed her dessert even without the frosting or added cream (a remark I heard from my brother who chided, “what’s a birthday cake without frosting?” to which I replied, “the kind of cake I make and you don’t seem to mind to be eating right now.” Pssh. Family.) , but I promised myself I’d try to making this cake fully gluten free and sugar free.

This mother’s day I got a little wild. In the kitchen, that is.

Here’s what a not-so-wild-but-likes-to-think-she’s-wild baker comes up with for Mother’s Day: Upside Down Strawberry Cake completely grain free and refined sugar free. It’s got cardamom. It’s got strawberries baked onto the bottom. It’s moist and light. It’s epic.

Yup. I’m bad to the bone.

INGREDIENTS

For the topping:

  • ½ tbsp unsalted butter
  • 2 tbsps coconut flour
  • 1 cup strawberries, sliced
  • Drizzle of honey (about 2 tsps)

For the cake:

  • 1 cup unblanched almond flour
  • 1/3 cup coconut flour
  • ½ cup coconut oil, melted
  • ½ cup honey
  • ½ cup greek yogurt, 0% plain
  • 3 eggs
  • 1 tsp vanilla extract
  • 1 tsp baking powder
  • ¼ tsp baking soda
  • ¼ tsp ground cardamom
  • ¼ tsp salt

INSTRUCTIONS

1. Preheat oven to 350°F.

2. Add butter to an 8-inch cake pan and place in oven. Once melted, swirl butter to coat the bottom and sides of the pan and set aside.

3. Whisk all the dry ingredients in one bowl (coconut flour, almond flour, salt, baking powder, baking soda, salt). In a separate medium-sized bowl, mix the wet ingredients (coconut oil, eggs, honey, vanilla) together thoroughly.

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3. Add the dry ingredients to the wet ingredients along with the greek yogurt and mix well, creating a thick batter.

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4. Sprinkle the coconut flour into the pan over the butter and drizzle with honey. Place the sliced strawberries along the bottom of the pan in a single layer.

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5. Scoop the batter over the strawberries and level out with a spatula.

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6. Place in the oven and bake for 30 minutes or until a tester comes out clean from the center. Remove and allow it to cool for 15 minutes before flipping the cake out onto a serving plate.

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7. Serve up a slice, spoon a dollop of greek yogurt, sprinkle with cinnamon and add some berries for fun. Eat it up wild child!!! :-)

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A reminder to forgive

I make it a point to consciously forgive of those who’ve wronged me and myself for all of the choices I’ve made that led me down a more difficult path. Forgiveness Fridays is my effort to encourage others to do the same, not just to feel better in the moment, but to improve their health in the process. Take a moment to consider the parts of your life that give you grief or unhappiness and then focus on what’s causing that pain. Try to let that go for at least a minute. Meditate. Pray. Do whatever it takes to relieve your body of that stress so that you can envision a life free of that burden. Take that with you each day and in time you’ll learn to forgive yourself as much as you do those around you.

Wishing you a happy and healthy Friday! :-)

Forgiveness quote

Posted in Commentary, Wellness and Spirituality | Tagged , , , , , , , , , , , , , | 4 Comments

Breaking through the fourth wall in blogging

“How do you do it?”

That’s a question I’ve been hearing a lot lately. Recent posts and photos highlighting my weight loss led people to ask me what I did and how they can do it too.

I craft my responses carefully, taking the time to word my advice in a way that’s helpful and not trite or preaching. I write, delete, and rewrite each response several times because it matters to me, more than I think maybe the person asking the question realizes.

Where I draw the lines and how I offer my recommendations are all part of the responsibility I’ve taken on as a writer putting their life on the public stage. And I take that responsibility seriously. It’s not enough for me to bullet point a workout or share a recipe; there are strings attached to each of my stories because my health, my relationship with food, my overall well-being is personal.

There are times where I hesitate to cross boundaries that I’d thought I’d set when I started this blog less than a year ago. That pause usually comes out of fear of revealing too much of myself while I’m still in the middle of processing whatever issue it is I’m writing about. But the reality is I take pride in that honesty. Sharing my stories of disordered eating, job dissatisfaction, and an endless quest to find happiness allows me to connect, not only to you the reader, but to myself.

Writing about healthy living offers an opportunity to pull back that curtain and to break through that fourth wall to reach out and share that bond. They may not know it, but some of the readers I’ve had the pleasure of talking to outside of this blog, have done more to help me heal some of my wounds this past year than I would have thought was possible. This page has become an extension; an avenue where I can say what I need to say and work out my issues in a way that will hopefully gather readers around the topic and encourage them to chime in with their thoughts and keep the conversation going.

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I’ve been lucky. My audience has been receptive and generous with their supportive words and overall positivity. Every time I post something that I think might cause some eye-rolls, the response has been overwhelmingly good which reinforces my opinion that it’s better to bare the truth because that’s what people relate to more often than not.

But the reality is that not everyone out there is going to be your biggest fan or your greatest supporter. There are always opposing viewpoints to yours that will challenge you and make you question your priorities. This is true in the real world, especially when confronted with issues like body image and food. So too is it true in the online world where people often unleash their views harshly and without reproach.

Two posts published last week managed to remind me that when you take that brave step forward and share your personal thoughts on diet and exercise, not everyone will agree. In fact, some people go out of their way to make you feel bad for taking that step and tear you down instead.

The first was written by Cassey Ho, a mega-popular fitness blogger of Blogilates.com, who has won a slew of awards and has thousands of followers she dubs her “popsters” with an infectious enthusiasm in each of her fun (and challenging!) pilates videos. Despite her massive success, Ho still faces self-doubt and fears about her body and how it’s perceived by the public. She spoke about this fear after receiving hurtful comments from readers who asked where her “thigh gap” went and how she ate herself “fat” after her bikini-figure competition last year.

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Cassey Ho after months of physically demanding training for her figure competition last year.
Photo courtesy: blogilates.com

Ho could have ignored the comments and continued posting her daily workouts without pause. Instead she chose to address those readers in her post, Ashamed of Gaining Weight, by speaking openly about how they made her feel. She didn’t point fingers or lash out, but she did reflect on the impact weight gain has on her role as a leader for her followers that turn to her for motivation and guidance on their own fitness journeys.

While reading her article, I could feel her internal conflict and the complexity of her position. Her choice to focus on what made her happy emotionally, even at the cost of another fitness competition and the risk of further criticism, earned an enormous amount of respect from me as both a writer and as someone who shares a similar burden when talking about weight and fitness. You can break through that fourth wall and reach out to the audience by putting yourself out there, but ultimately you have to be true to yourself and what works for you. The same goes for every person seeking good health and optimal living.

The second article was written by Winnie Abramson. In a piece titled,  An Open Letter to Everyone Who Eats, Abramson followed up with critics of her original article detailing why she gave up the Paleo diet. This struck home for me given my own troubles with Paleo last fall that led to a post featured on my page.  I was nervous telling that story, but soon felt reassured by others who told me that it was more important to stick to what worked for me.

Abramson, however, received the bad with the good. Some chose to poke holes at her story and accuse her of being a quitter. It prompted her to write this follow up and vent the frustration of having to defend a point of view that was meant to express a personal choice and not a castigation of those in support of a Paleo lifestyle. It brought me back to where I was when I worked on my post and where my thoughts about dieting led me as a writer trying to figure out what kind of story I wanted to tell.

I thought about how I felt as I sat down to write how maybe I was setting a bad precedent of sharing what I considered to be “failures.” I didn’t give paleo that strict effort that so many do and I felt that it didn’t give me the authority to write about my own experience. I worked through that reluctance, published anyway, and remembered something I said months before.

You don’t need to be an expert to sit down and write.

You don’t need to hide your story because that’s what gravitates people towards you.

People connect with the person behind the words; the words are merely a vehicle.

I carry those lessons with me each day. That even though I run the risk of offending someone one day with my writing, I won’t allow that to stop me from sharing the story. Part of what makes blogging so special is that ability to connect and circle back; a link between blogger and reader that allows for both sides to connect in what can be a profound moment. The “I TOTALLY know what you mean!” effect that lasts beyond the initial reading and digs its way into your heart and mind.

Both Abramson and Ho made me realize how personal that connection can be and how much it can hurt too. But with that pain comes the realization that those of us who choose to write about our healthy lifestyles and the steps we take to get here are doing so for a reason. Criticism offers us a space to reflect on where we are on our paths and to see beyond the hurtful words to get to the heart of what’s causing that critic to lash out in the first place. With the fourth wall down, we can ask you “why?” and then we can offer healing.

It’s a valuable lesson that reminds me why I chose to do this. I’m willing to face the bad with the good because I feel that there are things I need to say. I need to say them for myself. I need to say them for the person looking for the “how.” I need to say them for every person who doubts the power of their voice.

The curtain will always be pulled back for better or for worse.

Posted in Commentary, Fitness Tips, Latest Musings, Wellness and Spirituality | Tagged , , , , , , , , , , , , , , , | 8 Comments

5 New Ways to Eat Cauliflower

One of the best things about a clean diet is the opportunity to explore new foods that I would have previously turned down because I just didn’t know any better. Case in point: cauliflower.

I never had any problems with broccoli (what I consider to be cauliflower’s cousin) growing up. I remember eating them as a kid and thinking just how cool it was to be eating “little green trees” as I thought of them back then. But whenever my mom tried to stick a couple pieces of cauliflower on my plate, I’d protest. White trees were simply not cool. Plus they offended my 7-yr old epicurean sensibilities. They just didn’t taste good. Much like I did with beans, I’ll have to pin the blame on the chef (sorry Mom!) and not on the actual food.

Now that I’m in charge of my own grocery shopping and cooking, I’ve been able to revisit foods like cauliflower and give them a makeover. Once I figured out what to do with it, I realized how much I loved those little white trees cauliflower. It hits two of my must-haves right on the bulls-eye: super nutritious and versatile.

Cauliflower and Cruciferous Vegetables

I’ve spent some time talking about cruciferous vegetables in the past, but here’s a refresher.

If I had to suggest only one food to get you started on a healthy diet, it would have to be anything from the cruciferous family. The most popular cruciferous vegetables are kale, broccoli, cabbage, brussels sprouts, bok choy, and of course, cauliflower.

These vegetables often get tagged as “superfoods” with good reason. They’re loaded with vitamins, minerals, phytochemicals and fiber. Perhaps the greatest health benefit of cruciferous vegetables is that it may help lower your risk of developing cancer by reducing oxidative stress (when excessive free radicals or unstable molecules develop to the point of damaging the integrity of surrounding cells).

Cauliflower is very high in vitamin C, providing 86% of you DV in one serving! It’s also a great source of vitamin K (20% DV), folate (15% DV), potassium (9% DV) and soluble fiber (8% DV), providing a great nutritional punch to your diet. The high vitamin K count in cauliflower has important anti-inflammatory benefits to the body’s inflammatory response which contributes to an overall decreased risk of cancer. And the amount of fiber in cauliflower makes this a good choice for digestive system support.

We’re right at the beginning of cauliflower season and it will be at peak until fall, so now is the perfect time to pick one up. Note that cauliflower comes in different colors ranging from white to purple, orange, and green.

You can do what with cauliflower?

My eyes were opened to the enormous potential of healthy foods through the genius of sites like Pinterest and Facebook. Not only could I find recipes from my go-to cooking magazines and websites, but now I can see what another blogger is doing with cauliflower in Australia or a chef in India can share their best aloo gobi interpretation. It’s a cook’s dream and it makes healthy eating that much more accessible and appetizing to everyone.

It was through one of my many hours spent wasting time researching online that I found out how versatile cauliflower can be, making it a fantastic staple to have on hand. You can cook it in so many different ways and the somewhat dense texture makes cauliflower an excellent option for Meatless Monday, gluten/grain free or vegetarian/vegan recipes as a hearty substitute for meat and breads.

You’ve likely had cauliflower steamed, sauteed, or maybe even roasted. It’s often cooked in the same fashion as broccoli where it’s cut into florets and seasoned with garlic, oil, salt and pepper. I recently made this wonderful side of roasted cauliflower with pearl onions, cardamom, lemon and parsley. Easy preparation and great flavor combinations are part of the fun of cooking with cauliflower.

Cauliflower with text

But did you know you could mash it? Turn it into rice? Make it into a pizza crust? Serve it as tortillas??? No? Well, neither did I!

Here are 5 new ways to eat cauliflower:

1. Cauliflower Rice

I decided to try this one myself as an experimental side to a stir-fry dish featuring spring produce that I prepared several weeks ago. I rarely eat any kind of rice anymore and after hearing about the wonders of cauliflower rice (especially from the paleo community) for months on end, I thought it was time to give this a go.

This was my interpretation but you’ll find dozens of recipes online to suit your tastes. The nice thing here is that it’s really easy to switch this up by changing the seasonings as the base recipe remains the same.

To begin, remove the core from the cauliflower and chop the rest into small, evenly-sized florets. Rinse well and set aside.

Chop the florets in small batches in your food processor until you get small rice-like pieces. Heat a tsp of coconut oil in a nonstick frying pan and then add 2 tsps of finely chopped ginger, cook for a minute. Add the cauliflower rice, 2 tbsps of water, and a dash of salt and pepper. Reduce heat to low and cook rice for about 4-5 minutes. Done!

cauliflower collage with text

Here’s a look at one way to make cauliflower rice a part of your next meal!

stir fry with cauliflower rice

I have yet to try the rest of these options, however they look amazing! I decided to compile some of the best cauliflower recipes I’ve seen from food bloggers and like-minded home cooks who have gotten great feedback from readers. Why not share the blog love by checking out their pages for other fun recipes to inspire you in the kitchen??  :-)

2.  Mashed Cauliflower

Tired of potatoes or looking for a healthier alternative? Give cauliflower a try instead. You can play with the ingredients to get the flavors you want, but check out this recipe to start.

Best Make Ahead Side: Garlic Cauliflower “Mashed Potatoes” – NomNomPaleo.com

One of the best paleo food blogs I’ve found to date, NomNomPaleo offers an incredible selection of recipes covering all the bases with beautiful food photography to boot.

3. Cauliflower Pizza Crust

One of the biggest hurdles for many following grain-free diets is how to enjoy pizza without a wheat-based crust. There are gluten-free pizza crust recipes out there, but if you want to try something much easier and vegetable-based, take a look at this recipe.

Cauliflower Crust Pizza (Gourmet Vegetarian Style) – YourLighterSide.com

I originally found this recipe through another blog I follow, Oh My Veggies, which offered up this great pizza recipe. They linked back to YourLighterSide for the crust and I was happy for it given all the wonderful options and feedback for both pizzas. This site also comes up again further down this list. If you’re in need of more great recipes for Meatless Monday or because you’re following vegetarian or vegan diets, than definitely visit these two blogs!

4. Cauliflower Tortillas

I rarely eat tacos (even though I love them) given the fact that tortillas are usually corn or flour, two things I don’t really eat often or at all. (Corn=GMOs!) So when I saw this recipe pop up on my Facebook feed the other day, I freaked out. Tortillas made from cauliflower? It was a moment.

Cauliflower Tortillas (Paleo, Grain Free, Gluten Free) – SlimPalate.com

This blog is fairly new to me, but I was really impressed to find out the author behind it is a 17 yr-old who lost over 100lbs and decided to share his story and recipes via this site. Truly inspirational!

5. Cauliflower Lasagna Noodles

I have to admit, lasagna is not my favorite dish in the world. But I haven’t shut the door on it completely. I think I just have to find the right combination that works for me. When I experimented with paleo last year, I noticed a number of noodle-alternative recipes that use vegetables as the base. Zucchini and spaghetti squash were by far the most popular choices, but I’ve also seen many of these paleo-friendly lasagna dishes call for cauliflower noodles. I’m intrigued enough to attempt this at least once. How about you?

Cauliflower Noodle Lasagna – YourLighterSide.com

If you spend a little time on this site, you’ll find hundreds of amazing healthy recipes. I really enjoy the author’s sense of humor throughout her posts and the creative spin with classic dishes like these lasagna noodles or her gluten-free/sugar-free girl scout samoa cookies.

Not enough cauliflower for you? There are so many recipes out there to satisfy your cauliflower fix, but here are some more sites for you to explore!

The Secret Life of Cauliflower - Damyhealth.com

Cauliflower Recipes – Cooking Light Magazine

Healthy Cauliflower Recipes and Cooking Tips – Eating Well Magazine

Sources:

Posted in Healthy Recipes, Latest Musings, Meatless Mondays, Nutrition and Health | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , | 20 Comments

How my anger turned out to be a good thing

Blood pressure is up. My breathing is slightly erratic. Throat feels choked up. Heart is pounding away. I have a scowl permanently etched on my face. Look down at my watch. It’s only 7:15am. WTF?

How is it possible to be so angry so early in the day? And not just one day. But many days. In a row.

It’s a question I’ve been asking myself repeatedly since this all started several weeks ago. This funk seemingly came out of nowhere, dug its claws in and latched on for a long ride. The intensity of this anger and my failure to keep it in check or to just “get over it” bothered me.

Sure, we all have bad days. There are peaks and valleys and we learn to deal with it with whatever tools we’ve developed to cope with those negative emotions. This seemed like more than just a bad day. There’s something wrong here, I thought.

This year began with my very proactive attempt to get a handle on the issues that have kept me from being happy with where I am in my life. I spent forty days concentrating on my relationship with myself and I was all the better for it by the end. I’m a recovering giver, if you will.

Most of my adult life has been spent sacrificing myself in favor of everyone else. It got to a point where I was always playing second fiddle to everyone and everything in my life because I’d put myself in that role or label. I’m still digging deep to try and figure out why its easier for me to keep myself down instead of listening to the supportive words shared by my loved ones.

I realize now that this effort I’m putting into finding those answers is integral to my future and moreover, to my current state of happiness and satisfaction with my life. I’ve made a commitment to embrace health from a whole body approach that encompasses mind, body, and spirit in order to attain optimal living. For the first time in my life I’m nurturing my heart and my soul in a genuine way.

I couldn’t tell you when the shift began, but it did. Suddenly, I found that a lot of the things that I used to stress about (“I have no idea what I’m doing with my life/Everyone else is more successful than I am/I’ll always be single and alone/Why am I working at this job that I hate?”), didn’t affect me in the same way. In some ways it was like someone had shut off a radio that has constantly buzzing in my head. I felt clear. I still feel clear. And liberated.

So it was with this good energy and new-found confidence that I broke through my barriers to really commit myself to this blog and my passion to share my experiences and help motivate others to take charge of their lives. I used to feel tied down to a certain plan that required me to get all sorts of degrees from fancy universities and fancier jobs that had nothing to do with what truly interests me. Now I can dedicate myself to exploring what I used to consider fanciful and make it work for me and no one else. Putting myself first, finally!

I should’ve known that there’d be some kind of cosmic negative feedback. As I got busier with the blog and my exercise program, I could feel the stress start to kick in and with that, the anger that was practically seeping from my pores up until a few days ago.

I’m a fairly easy-going person but I found myself sniping at anyone who’d ask me a question, avoiding conversations, and just feeling sick to my stomach with misery. I usually snap out of it with some meditation or writing, but none of that worked. How could this be happening? Life is finally starting to get good? I’m not supposed to be angry!

This ugly mess did a great job of throwing me off my stride. I walked away from this blog and felt overwhelmed by what I was creating. My lifting at the gym felt weak and it was hard to focus and clear my mind, which is the part I love most about strength training. I sought refuge in food and were it not for a modicum of self control due to my overall obsessiveness when it comes to what I’m eating, this could have been a disaster. I’ll just have to take those chocolate covered pretzels as a loss.

And I shut myself off from my friends, my go-to self defense when I’m feeling those insecurities and fears creep back in. This is the real kicker and it’s something I thought I’d stopped doing. Turns out I was wrong.

Just start the day over,” she told me. Those were the words it took to snap me out of it a few days ago. Seems simple and a bit ridiculous to boil it down to five words, but the advice handed to me by a co-worker when I decided to openly talk about my sour mood, did the job.

I got up from my desk, went to the restroom, and just breathed. Hit the reset button. It took a bit of time, but by the end of the day I could feel the tension begin to ease.

It took the realization a bit longer to hit me and when it did, it allowed me to see things a bit more clearly.

I am not my lack mentality.”

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First, it’s okay to have a bad day or even a bad week. When I felt my life start to go on an upward spiral, a part of me felt like I couldn’t allow myself to be angry anymore. After spending so many years caught up in negativity, it seemed wrong to spoil my recent achievements by reliving past emotions. But the reality is that my life isn’t perfect no matter how much I’ve changed recently. I’m still at a job that leaves me dissatisfied and there are latent insecurities and fears with what I’ve chosen to do outside of that job. I have to let those bad vibes air out to make room for the good. Suppressing them will only make it worse.

I could see peace instead of this.”

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Second, you can choose to let it go. Again, it seems simple, but that’s the point. I’m a champion brooder. Olympic worrywart. Eternal pessimist. Or at least, I hope to say that the old me was all of those things. It’s very easy to go on repeating past recriminations in my head until it’s like they’re fresh wounds all over again. This time I chose the more difficult path. I chose to just drop it and focus on looking ahead instead of what I (happily) left behind.

I am responsible for what I see.”

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Third, this is all motivated by fear and I have faith in my ability to manage that. Fear is deceptive and it catches us off guard sometimes. But instead of succumbing and allowing fear to paralyze me, I can use it to gauge my success. In order for me to transform my fears and the emotions it produces (like anger) into productive energy, I need to learn how to approach fear in a positive way. My impulse is to hide and I’m pretty good at it because I spent so many years doing exactly that. If a good opportunity arises that scares me, I can choose to use that fear to inspire me to step forward and accept those invitations instead of jumping back as I’ve always done in the past. I’ve already done this several times this year and its yielded really exciting results. I guess I just needed to remember that.

I forgive myself for choosing fear. Today I choose love instead.”

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And lastly, I need to forgive myself. I felt wrong for being so angry which only made me feel worse. Constantly pinning the blame on my shoulders leaves me with an unbearable weight sometimes and I need to start shrugging that off much more often. I have to allow myself to make mistakes and to forgive myself when things don’t go the way I expect. Forgiveness is key to moving forward and that’s the direction I’m focused on: straight ahead.

Perhaps the greatest lesson I’ve learned from this latest emotional rollercoaster is that in order to become fearless, you need these moments of self-doubt and anger. It’s when my walls are kicked down and I’m left vulnerable to all of the negative feelings that I work hard to suppress, that I’m finally able to open myself up to real change. In some ways you need this little dance step of two forward and one back in order to reset your mind and your emotions in a way that’s mindful of how far you’ve come and the work that still lies ahead.

For all of my self-awareness, I know that I don’t have all of the answers and that although seeking those answers is part of my drives me, it doesn’t make up the entire picture. It’s the journey and the exploration of what makes me the person that I am. I expect to have a bad day here and there. Only now I can choose to hit the reset button and start over as many times as necessary to keep myself on track. Thank goodness.

What makes you angry and how do you cope with those feelings? Do you believe that good health requires a mind-body connection of positive thoughts and feelings? If so, how do you achieve optimal living in your lives even if you’re having a bad day? Please feel free to drop me a line and share your thoughts! :-)

Posted in Latest Musings, Quotes, Wellness and Spirituality | Tagged , , , , , , , , , , , , , , , , , , , , , , | 4 Comments

Workout DVDs: Love them or hate them?

I walk into the weight room with my water bottle in one hand and my phone with an app outlining today’s workout in the other, scoping out the area and coolly assessing where I’d claim my space. There’s a bit of a territory game when you work out in a gym and while everyone plays it friendly enough, no one wants to see their desired machine in the hands of another. Squat rack’s free? It’s mine! I stride over, set up the bar, and get to work.

It’s funny how we adapt over time. I recently added more days to my program which required me to become comfortable doing a lot of the new strength moves I’d spent six months learning, on my own. Even after all that time, I still feel somewhat intimidated walking into a weight room that usually has a higher male to female ratio. Sometimes I’m the only female in there and as much as I hate saying it, there’s a mental adjustment that takes place when I walk through to find my space for the day.

But in spite of that admission, I feel less hesitation than I did a month ago. There’s that adaptability coupled with the confidence that blooms when you prove to yourself that you can handle those situations pretty well.

It’s with appreciation of my jumping over this hurdle of solo training in a typically male-dominated arena that I look back at where all of this started: in my small, cramped bedroom facing the TV.

Three years ago, I didn’t have a personal trainer or a gym membership and I’d never heard of a squat rack. What I did have was a somewhat irrational fear of the gym and a stubborn streak a mile wide. I was at the beginning of this new stage in my journey and the process of digging out what caused all of this fear was a tiny seed of an idea that was just starting to grow roots in my mind.

In the summer of 2009, all I knew was I wanted to lose weight, I was too scared to join a gym, and whatever workouts I did needed to keep my interest for longer than five minutes. Enter the workout DVD.

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Some trainers can barely contain their contempt for the workout DVD as they roll their eyes and cluck their tongues at the very mention of Jillian Michaels or Shaun T. There are accusations of poor training, bad form, dangerous moves, and ineffective exercises all across the internet as training professionals blast and lampoon the fitness-for-profit industry represented by the celebrity trainers hawking their latest 10-minute-core-defining-butt-blasting-extreme cardio workout craze in DVD form. I’ve had these conversations myself. You can practically hear the sneer before it crosses their faces.

I get it. I really do, especially now as I’m shaping my own philosophy about fitness and learning more about how the body works. So, I hear you trainers.

But, here’s the thing. As much as I can understand the point of view of the critics, the reality is that these DVDs provide an avenue for the average person who is not so much interested in the credentials Jillian Michaels has in teaching the proper form for kettlebell swings, as they are in losing weight. They’re a gateway to a world of fitness for people in a way that’s financially viable and isn’t intimidating.

I forget that I was there too once upon a time. Before I made the commitment to really get serious about my issues with food and exercise, I’d do anything I could to justify my behavior. I’d go out to dinner and have a huge plate of pasta with bread and cheese, followed by several drinks and then walk an extra ten blocks to the train station that was further away because that would work off my meal. In fact, I could eat more because I knew I was talking that little walk afterward. I believed that particular story for a long time before I finally woke up.

I bought my first workout DVD then because it was what made the sense to me at the time. I spent most of my free time not eating or drinking, camped out in front of my television. It didn’t matter to me that the 10-minute pilates DVD wouldn’t do all of the things I’ve since learned are optimal for weight loss. I wasn’t interested in lifting anything over five pounds.

The thought of stepping into a gym without having any clue of what I was doing, looking the way I looked, just wasn’t an option for me. Besides, at that point, my mindset needed the biggest adjustment. I had to move past the hump that always tripped me up in the past and that needed to happen where I felt the safest, which was at home in front of my television.

The benchmark for me came when I completed the first level of Jillian Michael’s insanely popular 30-Day Shred DVD without stopping, making adjustments, or pausing to doubt. I’d started weeks before watching these people on my screen do full pushups and squats, and all I could think was, There’s no way I can do that. What was I thinking? Can Amazon give me a refund?

Instead of succumbing to the doubt (which was really driven by fear), I pushed on and managed to get through that level with my heart and mind intact. Moreover, I fed off the adrenaline. Through that considerably challenging program (yes, Michaels’ DVDs are HARD!), I was able to break through some of my own resistance in order to begin challenging myself physically.

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Finally being able to do a pushup on my toes did it for me. Jumping, squatting, lunging, and crunching for twenty-minutes straight did it for me. Seeing all of my hard work pay off by seeing my weight go down and my clothes drop in size did it for me. Doing all of that in the safe space of my home with no one but myself watching made that all possible. For under $10 and a few hours of work a week, I was able to get on this path that I’m on now. How can I hate the DVD that got me started?

The most important lesson I’ve learned about the world of fitness and nutrition is that our relationships with our bodies are so personal and unique. There is no one magic plan that works for everyone. Those of us who make it our mission to devote our time and our careers talking to others about diet and exercise need to remember that special relationship and understand that maybe we were there too once and that we shouldn’t forget how difficult it was to figure out what worked for us.

It doesn’t matter if you start with a DVD or at a zumba class or running around the block or with a personal trainer. What matters is that you’re making the choice to begin. Not for anyone else, but for yourself.

I realize this each time someone asks me how I got started or what I do to stay in shape. The information out there telling us what to do or not do regarding our health is often contradictory and frustrating to follow. I hear this confusion when people ask me their questions or tell me their stories: I can’t afford a gym so how can I exercise? Aren’t carbs bad for you? Will lifting making me bulky? How do you stay motivated?

And it’s that last question that sticks with me because a positive mindset is the key to real change. My motivation comes from a culmination of experiences that brought me right here, to this moment. The choices I made to try out a workout DVD or gradually make changes to my diet were the result of an open-minded attempt to figure out what worked for me. I honed in on what made me feel good and fed off the success so that I could build up from there. That took time and patience, but it was the way to go for me.

I used to wish that I could say I just started strength training at the gym one day and it stuck. But not anymore. I give a lot of credit to those DVDs for helping me get here. I’m moved by the ambition it took for me to start not just the physical journey, but the mental and emotional one, from the girl jumping alone in the space in front of my television three years ago to the one doing squats next the guy at the gym now. It’s not just the inspiring quote passed through social media or the pat on the back from a friend that keeps me motivated. It’s the whole damn picture.

But it’s my picture. Which experiences make up yours?

Posted in Fitness Tips, My Stories, Running and Cardio, Strength Training | Tagged , , , , , , , , , , , , , , , , , , | 5 Comments

3 Healthy Cooking Oils You Should Buy Now

“¿Y el aceite esta en especial esta semana?” Is the oil on sale this week?

I scan through the circular for that familiar yellow bottle and told her, “si mami, esta en especial. Un galon por $5.99.” Yes Mom, it’s on sale. One gallon for $5.99.

“¿Que? Vamos aprovechar y comprar tres. Ya casi no esta acabando.” What?! Let’s take advantage and buy three. We’re almost out of oil.

I knew she would love hearing that the oil was on sale and that her reaction would be enthusiastic to the extreme. Anytime the cooking oil was on sale, it was reason to celebrate given how much we went through in a week.

Mazola, a popular brand of corn oil, is ever present in my parent’s home and it was an integral part of my basic culinary training as a dutiful Latina daughter. The beginning of nearly every meal was a pour of that oil into your pot or pan to cook up the Dominican dish of the day. It never occurred to me that there were other kinds of oils out there until I left home for college and faced buying my own groceries for the very first time.

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I’ve moved past the days of coupon hunting for Mazola discounts for my mom, and am now keen on broadening my cooking oil horizon. This past year I spent significant time studying different kinds of oils and learning more about their nutritional benefits and the best way to use them in various dishes.

Although I grew up with corn oil as the staple used in my family’s cooking and most Dominican households I visited used the same, there are many recipes that call for lard, olive and canola oils throughout Latin America. Olive oil was introduced to Latin America by the Spanish colonists that settled in the 16th century and it has since been adopted into the cuisine. The marketing of canola oil as a cheap and healthy alternative (heavily processed vegetable oil with monounsaturated fats which are healthier for you than saturated fat in lard) has made this a popular choice in both Latino and American kitchens for cooking and baking.

When I began transforming my recipes several years ago by gradually substituting the full fat and refined grain ingredients for healthier ones, canola was a solid standby on my shelf, especially in baking. Since then I’ve eliminated corn and canola completely given their heavily processed nature and the presence of GMOs. As I learned more about oils and how to use them, I realized that there are so many choices out there and I needed to figure out what would work best for my style of healthy cooking and baking.

Cooking oil is used in some form all over the world as a component of many different dishes ranging from sweet to savory. The oil and vinegar oils in modern supermarkets display a wide variety of oils that can leave the average person overwhelmed, especially if they haven’t used anything but corn, canola or olive oil in their own kitchens.

Whether they’re nut-based, plant-based, animal-based, or seed-based, oils serve an important role in cooking. This variety, however, should not be a deterrent if you’re looking for a healthy oil that will get you through most meals without being too difficult to find or overly exotic or expensive. Unless you’re an adventurous chef who likes to experiment with different ingredients without any trepidation (I’ll take on this role for you!), there is no need to stock more than three different kinds of oils for daily use.

Which three should you purchase? Here are my suggestions to get you started!

Extra-Virgin Coconut Oil

Trader Joes Coconut OilThis is the number one oil with the broadest uses that I keep stocked on my shelf.  Outside of the pan, coconut oil is admirably versatile, with uses ranging from hair conditioner to skin moisturizer to fueling engines in the Philippines. I have several jars of this stuff just to use for beauty purposes and have since gotten rid of most of my lotions in favor of the oil.

In the kitchen, coconut oil can be used in both cooking and baking. It’s usually in a solid state when purchased and requires melting prior to using it in recipes. Part of the appeal of using this oil is its high smoke point (the temperature at which it begins to break down) of 350° F. This makes coconut oil a great option for stir-frying and sauteing.

Many of the paleo and healthier baking recipes I’ve seen use coconut oil as the primary fat of choice. Typically butter or canola is used for cookies, cakes, and pastries but coconut oil (along with nut butters) provide a great alternative in baked goods. This may require a bit of experimentation if you are substituting for a recipe, but the ratio is typically 1:1.

It’s fairly easy to find these days with Trader Joe’s offering the best value at $5.99 for a jar and even a convenient cooking spray. Depending on how much cooking and baking you do, a jar can last for several months, providing good value for your money.

Coconut oil is experiencing a bit of a vogue these days with everyone celebrating the coconut and its many byproducts as the best thing since sliced bread. It’s the new black if you will. Despite its popularity, there is some debate over its position as a health food.

Coconut oil is very high in saturated fats which means that as much as I love it, I’m also mindful of how much I’m using in my recipes. The sticking point here, however, is the type of saturated fat found in coconut oil. Lauric acid, a saturated fat that is also present in breast milk, is found in great quantities in coconut oil and its purported to have antiviral and antibacterial properties. Other health benefits from lauric acid and coconut oil include promoting healthy metabolism, health health, and a stronger immune system.

The other element here is the use of extra virgin oil. The medium-chain fatty acids found in oil that has not been heavily processed or refined is actually better for you and your cholesterol than the hydrogenated and highly processed vegetable oils that contain trans fats with long-chain fatty acids.

Moderation and quality are key. I embrace a diet that incorporates healthy fats responsibly because fat like protein and carbs, is an essential nutrient. A lot of that fat will come into your diet in the form of oil and its important to keep that in mind when using any oil.

Extra-Virgin Cold-Pressed Olive Oil

Extra Virgin Olive OilIf coconut oil is my number one in the all-around category, EVOO (thank you Rachel Ray for that handy acronym) is my winner for flavor and health. It’s on par with coconut oil for it’s additional benefits as another great hair conditioner, moisturizer, and nail treatment.

Before I started using coconut oil, I used EVOO for all of my cooking. From salads, to stir-frys, sautes, pasta dishes, and in some cases, even baking, olive oil was my go-to standard for practically everything

Once I learned more about smoke points and how oils are best used in food, I realized that I could use EVOO as a way to enhance the flavor in vegetable dishes and salads instead of as a primary cooking agent. The smoke point is much lower than coconut oil at a range of 200°-300° F, making it a better choice for cold dishes.

Olive oil comes in many different forms and can vary in taste depending on where it comes from. Given its ubiquity in Mediterranean cuisines, you’ll often see olive oils distinguished by their origin country. Olives, like grapes, imbue specific flavor notes into the oil that are particular to their growing region. Which olive oil should you buy?

Growing region matters less, in my opinion, than the process used to make the oil. I only use extra-virgin and cold-pressed as opposed to pure or light olive oils that can also be found on supermarket shelves. Those oils are often cheaper and each some blend of virgin and refined oils. I prefer making the investment for extra virgin, but you can find affordable options at places like Trader Joes and Whole Foods.

Why extra-virgin and cold pressed olive oil?

Extra virgin means that the oil is only extracted through a process known as cold pressing which helps it retain all of its flavor, aroma and nutritional value. The extra-virgin label applies to the oil that comes from the first pressing of olives making this the best-tasting and most premium batch.

The nutritional benefits are apparent, especially in light of the recent consensus within the health community that the Mediterranean diet, which has a long history of using olive oil, is the healthiest diet around.

Olive oil contains 10g of monounsaturated fats (MUFAs), 2g of polyunsaturated fats, and 2g of saturated fats per serving. The high MUFA count, especially in oleic acid, may actually help reduce your blood cholesterol by encouraging an increase in HDL (high-density lipoprotein), which is considered much healthier than LDL (low-density lipoprotein) given its correlation to good cardiovascular health.

This is all nutritional science lingo used to reinforce the benefits that EVOO may have for your heart and blood cholesterol levels if consumed in moderation with a balanced diet. There are the added benefits of omega-3 fatty acids and antioxidants, including vitamin E, that can be found in EVOO.

As with coconut oil, moderation is key. One tablespoon of EVOO has approximately 120 calories and 14g of fat (in a combination of MUFA, PUFA, and saturated outlined above). I used to plow through a baguette or ciabatta loaf with a small plate of olive oil on the side, thinking that this was healthier than spreading butter. Guess what? Not so much. A little bit goes a long way with really good extra-virgin olive oil. you’ll find that as you begin to experiment with your cooking, you may use less and less of the oil and learn to measure it out instead of liberally pouring it into a bowl or pan.

Avocado Oil

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Avocado oil is a recent addition I made to my pantry and its become an instant favorite. I have a not-so-secret love for avocados and their many health and beauty benefits. I eat them almost daily and put them in everything as a side. I even throw them into protein smoothies (delicious by the way!).

While researching oil, I learned that avocado oil is a great option that offers up the incredible health benefits of avocado with a high smoke point of 400° F. It became a great alternative for many of the hot dishes that I’d normally cook in EVOO and provided a nice change of pace from coconut oil as well. You can use avocado oil for frying, sauteing, dipping, baking, and for cold dishes as well. It has a mild, buttery taste with hints of avocado flavoring, which I find more subtle than coconut oil in some dishes.

Avocado oil shares a similar fat and calorie profile to olive oil, which means that it also has a high MUFA count and can have a positive impact on your cardiovascular health. The same is true of the fruit and is why I make it a point to go for avocado as a main fat source in my diet.

Current research into avocado oil indicates it has a strong role in combating destructive free radicals in the body that contribute to aging, heart disease, and cancer. Along with its antioxidant power, avocado oil boasts omega-3 fatty acids and vitamin E among its health benefits.

The one drawback to avocado oil is that it can be pricey and somewhat hard to find. It’s relatively new in the culinary market and can still be considered a specialty item depending on where you’re looking. One can of oil can cost you upwards of $10! Note that it should be refrigerated once opened otherwise it can go rancid.

I’ve found the investment worthwhile, however, and it provides a nice balance to my cooking.

There are so many choices out there and I believe its worth your time to experiment with different oils. This list is in no way meant to be definitive for you or for me. I’ve heard grapeseed oil is another fantastic option which I hope to try soon. If you want something for your Asian-inspired dishes, than perhaps you should give sesame oil a try. It’s your kitchen and you’re the one cooking, so why not take the time to figure out what you like best? Cooking should be fun as well as healthy, so get out there and have some fun!

Are there other cooking oils not mentioned here that you use? Share your tips and suggestions if you’re using something that has worked out well for you!

**Please note: this list is a suggestion based on personal experience and not meant to be taken in place of the advice or diagnosis of a medical or dietitian professional. If you have more questions about how various cooking oils may affect your health, especially if you have a condition, please consult your physician or nutritionist.**

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Posted in Healthy Recipes, Nutrition and Health | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 18 Comments

Article: “Is there any science behind our abuela’s natural remedies?”

I was a sick child. Or at least that’s how it seemed given my familiarity with our local hospital and specialty clinics alongside my mother’s constant hovering.

I suffered from childhood asthma and had constant earaches that required frequent visits to the ear, nose, and throat specialist to get tubes put in my ears to help alleviate the pressure. Bi-weekly allergy shots, monthly orthodontic appointments, and all the check ups and vaccinations in between made me a very busy kid.

What I couldn’t understand at the time was how much my mother valued our healthcare system as an immigrant who came from poor roots where most health issues were resolved with home remedies brewed from herbs, plants, and recipes passed down through generations. She came to New York with close to nothing and claimed whatever benefits she could to get the best for her children.

As a kid, I didn’t appreciate her tenacity and her commitment to make the best of a difficult situation. All I could think was, “Another doctor’s appointment? I’m FINE!”

It wasn’t just the doctor’s visits that left me frustrated. My mom came here determined to take advantage of all the best that modern medicine could offer, but she didn’t abandon her roots completely.

I have vivid memories of drinking all sorts of strange jarabes or potions, blended from a variety of ingredients my mom had stored in cupboards and the windowsill garden in our living room. Between fish oil pills, teas, and shots of really pungent (alright, it was downright NASTY tasting and smelling stuff!) homemade cold cures, we had an ongoing ritual that usually involved me running away and hiding for a good twenty minutes until I was found and forced to throw back whatever concoction she’d blended up that week.

My least favorite remedy involved boiled oregano leaves that my mom would allow to cool before she made me lie down and turn my infected ear up so that should she could squeeze the warm oregano oil down my ear canal. Not. Fun. I protested, yelled, and cried, but there was no getting away from the traditions that my mother was raised with before she came to the US.

Now, as an adult who is fascinated with the world of health, nutrition, and the benefits of natural remedies as opposed to pharmaceuticals, I can look back on those memories fondly and with a deep appreciation for what my mother did for us. I believe that there were many colds, aches, and pains that were helped by these old-world solutions rather than whatever medications I was prescribed. The way my mother seamlessly blended modern medicine with a traditionally holistic approach was admirable, and it’s something I hope to mimic with my own family.

I no longer sneer at the jar of funny looking liquids in my parent’s refrigerator. I often ask my mother to brew me one of her teas when I’m feeling under the weather and I’m taking a harder look at those fish oil pills I used to be forced to choke down. Given that I no longer have the cushion of health insurance that I had as a child, I’ve become more willing to seek out natural remedies as an alternative that I find much more appealing for both my health and my finances.

With the rapidly declining state of our health especially in regards to our nutrition and poor quality of what we pass off as our diets, the mantra “food is medicine” has much greater appeal for those who find that doctors and prescriptions are not offering them sustainable solutions. People are beginning to turn back to the kitchen and their produce to round out their diets for better overall health. We still have a long way to go before we let go of the quick fix mentality that brought us to our current condition.

Sylvia Casabianca, a psychotherapist and writer for Saludify, recently wrote an article discussing the role of our grandmothers’ traditional natural remedies in the modern world. Reading Is there any science behind our abuela’s natural remedies?  brought me back to my childhood and to look at my mother’s actions with a critically approving eye. Moreover, I can view this as both a celebration of culture and good health that I hope to perpetuate as much as possible.

It reminded me of Michael Pollen’s argument in In Defense of Food, that the way our grandmother’s ate was healthier than the way we eat today. You can dissect this even further and determine for yourself what you believe. But I think that we have an opportunity to take a moment and look back at the customs and traditions that make up our origin instead of continually looking forward with no regard for the past. Nature offers a world of benefits that only requires us to invest time and patience to learn more about how our bodies respond to those stimuli.

Casabianca shared this wonderful infographic highlighting some of these old-world remedies and their uses. Did you grow up taking home-made medicines made by your grandparents or older relatives? Do you use these holistic approaches in your own lives now?

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Posted in Latest Musings, My Stories, Nutrition and Health, Wellness and Spirituality | Tagged , , , , , , , , , , , , , , , , , | 5 Comments

Guest Post: An Exfoliator That Truly Works!

I’m an addict.

Beauty products, makeup, funny little brushes, and lotions are stock piled at home. I’m hording them for the day I decide to give them a try or for the next threat of apocalypse. Whichever comes first. I’m especially a sucker for the ‘gift with purchase’ ploy used by cosmetic companies to spend even more money on stuff I don’t need.

Now that I’ve taken the first step towards recovery by admitting my addiction, I can move on to exploring life cosmetics-free. This will be a challenge.

A major part of my resolution this year is to embrace a more holistic approach to optimal living by choosing products that are organically produced or by making my own items using natural ingredients. Healthy living is more than just a clean diet and exercise. It encompasses a commitment to wellness in all aspects, including mental and emotional well-being, spirituality, and respect for the environment.

As I learn more about the benefits of plants and produce, I realize that there are many substitutions I can make for the chemically laden products I use on a daily basis. Although I don’t have a habit of taking over-the-counter medicines at all and just ride out whatever ache or pain, it’s extremely helpful to have a natural alternative via herbs or plants.

Given my addiction to beauty items and cosmetics, I am particularly concerned with how I can replace these pricey goods with homemade solutions that are just as effective at a fraction of the cost. Not only will this help me achieve my goal to eliminate as much of the unnatural as possible, but it has the added bonus of reducing my carbon footprint.

My friend and fellow Ella Leadership Network member, Ana, started Latina Flare to offer beauty tips that are affordable and as natural and organic as possible. She’s already shared her grandmother’s all-natural recipe for hair loss and I can’t wait to see what else she has up her sleeve!

Here is her latest installment featuring a homemade facial exfoliator that is already on my to-do for this weekend. Take it away Ana! :-)

An Exfoliator That Truly Works!

Last week I was shopping for makeup at Macy’s and I was a little surprised when I saw how expensive their exfoliators were; they ranged between $20-$60 a bottle! Even a Neutrogena scrub, which sells at CVS for about $12, can turn expensive since you need to buy 2 bottles a month if you scrub about 2x or 3x a week.

Now, I know exfoliating is very important because even if you don’t have an acne problem, they help clean your skin, by remove all the dead skin and impurities from your face and pores. Yet, I still don’t think someone should spend close to $30 dollars a month on these sorts of products!

So, on that note, today I wanted to share with you what I use as an exfoliator. It is a simple, easy-to-make and affordable scrub. You probably have already heard about it, but this scrub is so good I couldn’t stop myself from sharing it!

The scrub I use is a sugar and honey scrub!

The secret in this scrub lies within the benefits of honey, which include reducing wrinkles, leaving the skin much softer, and many more!

The ingredients are pretty simple,

  • ½ a cup of Sugar (granulated)
  • Honey.The recipe is even simpler:
  • Put the sugar in a bowl, (You might need less than ½ a cup? Try to use enough to cover your face!)
  • Add enough honey to make it a paste.
  • Exfoliate your face for about 1-2 minutes with your scrub.

I have very oily skin and I used to have very clogged pores and blackheads all over my nose and chin. This scrub has really helped me get better skin.

Sometimes I will even add a few drops of lemon/lime juice. Lemon juice is proven to help brighten skin, so if you have dark spots, burns or scars this can really help reduce their appearance! And sometimes instead of sugar I will use oatmeal for a much gentler scrub!

I usually do this when I am taking a hot shower. The steam and water helps opens up your pores and soften the oil and impurities you might have stuck in there, so I will put my face under the shower for about 1-2 minutes and then turn away exfoliate my face with my homemade scrub!

But just like other exfoliator you should exfoliate responsibly, once or twice a week at most would be ideal! I really love this scrub because it uses ingredients that you can find at home, or can purchase from you local store for under 12 dollars and last you about 2-3 months.

I also love the fact that I know exactly what is going on my face! Does it ever bother you reading all the ingredients in your scrub or cleanser and not knowing what they mean?  This scrub gets rid of those two evils and at least in my experience really has done wonders to my skin! I really hope you all try it and let me know how well it works for you!

You can follow Ana on Twitter @Ana_C_Varela and right here on WordPress at LatinaFlare.

Posted in Body Image, Latest Musings, Nutrition and Health, Wellness and Spirituality | Tagged , , , , , , , , , , , , , , , , , | 4 Comments

For the 5th Grader Who Said “I Can’t”

“NDI will be holding auditions this Spring for their big annual show!” exclaimed my teacher. I perked up when the announcement was made and thought, Here’s my chance.

NDI, or the National Dance Institute,  visited my school the previous year to teach us some dance basics. I hadn’t caught the eye of any of the instructors the first time (the way some of the other, much thinner girls did, damn them all), so I was determined that the upcoming audition would be my chance to shine.

I practiced, you know, once or twice. But my mind was ready. I showed up to the gym with butterflies in my belly but with hope in my heart, as I took my place on stage with the rest of my classmates. I spun, I jumped, I twirled. I’d NAILED it!

When the cast list came out, I anxiously waited for everyone to get out of my way so that I could see my name in big, bold letters on that page. Then, tragedy struck. My name wasn’t there. My initial denial gave way to utter horror as I realized that I hadn’t made the show and that I wouldn’t be spinning, jumping, and twirling in front of anyone. I slinked off to read one of my Babysitter’s Club books in the library and wallowed.

I was shattered. This was the first major heartbreak in my 10-year old life (well, that’s if I don’t count the time I found out my elementary school crush and love of my life had moved on to some other girl with long wavy hair, cooler clothes, and no belly and round cheeks. Betrayal!) . I looked at myself in the mirror and then at my peers and told myself that I could never have made it because I was just too chubby, too uncoordinated, and I would never be athletic or graceful enough to make it to a national dance show.

I watched my friends rehearse and share stories about all of the new kids they were meeting across the city while they prepped for the show. I ignored them and tripped my way through gym class, hating every second that I was forced to stay on the sidelines while everyone else giggled and had fun running around.

When the show came and went, I congratulated my friends who performed and focused all of my energies on what worked for me: studying. I became the best bookworm and student that I could possibly be and spent nearly all of my time on school. The weather warmed up and I stayed in and read every single Babysitters Club, Nancy Drew, Sweet Valley High or Goosebumps book I could get my hands on, instead of swinging on monkey bars or playing tag like everyone else.

Getting lost in my homework and books allowed me to forget about any dreams I had of being one of the ‘cool’ kids who could jump higher and run faster than me in every gym class or in the yard. I was never going to be the sporty type, and that was just fine with me.

It’s funny to look back on my ten-year old self and realize that so much of who I am today was shaped by my experiences as a chubby, insecure kid. I applied this “school always, athletics never” mentality all the way through high school and college, eschewing any kind of exercise or team sport as “just not me.”

One of my adult relationships brought this into sharp focus. He tried getting me to be more active and after my initial hesitation, I decided to go ahead and try. All too soon I realized that I was trying for the wrong reasons. It was like 5th grade all over again. I wanted so badly to be athletic because I thought that if I ran three miles a day or whittled my stomach down to a six-pack of abs, then I’d finally be accepted.

Who cares that I was attending one of the top universities in the country? Who cares that I had twisted my priorities and made these choices because of a guy and not for me? That NDI audition would never matter again if I got this right and somewhere deep inside of me that still burned.

The relationship failed and I fell with it. Body image dysmorphia and disordered eating kicked in and my weight went up instead of down. I admitted defeat and took a defensive approach to exercise. I didn’t work out, so what? Love me for me damnit!

But I didn’t love me for me. I let myself get wrapped up in all of the reasons why things were not working out the way I wanted instead of working on changing my distorted perceptions of who I was and what I could accomplish.

That all changed four years ago when I decided to stop telling myself that I couldn’t be physically fit. As hard as I knew it was going to be, it was harder to accept that I’d held myself back for so long because I thought I’d needed to be the best, when really all I needed to do was try. People change right? So why couldn’t I?

Losing the weight and learning about nutrition was extraordinary. I started this blog and met others who were in this world of health and fitness and felt welcome. My career goals shifted and I began to envision a future that would celebrate my new self and all of the things I embraced these last few years.

But nothing changed my life more than weight lifting and strength training.

Okay, that may sound strange after my somewhat long and drawn out history here. Where did strength training come from?

The truth is that even after I’d started losing weight through exercise and healthy eating, I was still a bit disconnected to the idea that I could be athletic. In some ways, I would never truly belong until I found the right physical outlet.

I tried running, even blogged about it a few times, but eventually I’d get discouraged and quit. Yoga and pilates were great but it didn’t give me the burn I wanted so badly. I still hadn’t joined a gym because I was always too scared to make the investment when I knew how inconsistent I was with exercise.

The truth is that I wanted to do something that would give me “cred,” which I felt like I couldn’t get from doing yoga, pilates, or workout DVDs. Running seemed like the right thing because I mean, who doesn’t want to run a marathon these days? There’s an aura surrounding the runner that’s almost mythical. I wanted that runner’s high and I remain fascinated by people who truly love running.

I had to admit to myself that I was getting caught up in the wrong things again. Much like the “girlfriend” or “best friend” labels that I’d lost myself to, I was searching for something else to add to the mantle. “Runner” or “athlete” had a nice ring to it and those titles seemed unattainable for so long.  I was still locked into the pattern that whatever I was doing was in service to some ideal that I thought I’d shaken off.

This wasn’t on my mind as much when I first started lifting with my personal trainer, Natalie, seven months ago. I’d watched her videos from her power-lifting meets and thought this would be a great introduction to Crossfit, which was my intended goal (Crossfit equaled ‘cred’ in my mind then). We started training and I’ve never looked back.

Each week I’m poised to take on a new challenge in the gym in a way that I still struggle to do in my personal life. All of the thoughts I had about what I was capable of achieving were thrown out the window once I started doing lifts that previously seemed impossible. Even now, all these months later, I’ll find myself waging that battle in my head, saying no, I can’t do this. And somehow I manage to shut that voice up by proving that yes, I can, and I can beat my own records too.

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Perhaps the greatest byproduct has been my new image of beauty. I’ve spent most of my life wishing I looked like someone else. I wanted to be taller, skinnier, tighter, learner, prettier, curvier; whatever I wasn’t, I wanted. And it was usually the same image over and over again, and she looked like whatever the media told me was the ideal.

Now I look at my physical transformation from strength training and I realize that there is no one ideal. That women can be more than just faceless skinny models with the same body type. Women can be strong. They can be powerful and contrary. They can be athletic and fragile. They can be intelligent and silly. We can be all of those things and more and we need to let ourselves off the hook about not meeting society’s expectations of what a beautiful woman looks like.

There’s a fire in my belly now and a strong desire to be the best I could possibly be at everything, not just school or writing, but in all the areas I told myself I couldn’t possibly do in the past. The excitement that drove me to spin, jump, and twirl for NDI when I was ten-years old for the pure joy of it, is what’s driving me now. Confidence is blooming inside of me and I’m letting that guide me now.

I signed up for a 5K later this year because I wasn’t going to say ‘never’ to running. I plan on joining a Crossfit class with my friend because I can’t say ‘never’ without ever trying. I may never win a competition but I’ve already won where it counts.

After a recent bench pressing session with Natalie, we spoke about my form and how much I had accomplished this year.

I told her, “I’ve never felt like I was athletic or that I could be good at anything physical before. That was never me or I thought, it could never be me. It’s amazing to think that it’s me now.”

She listened and she understood, because she had been there too. We shared that moment and I got back to work at the bench. I’m chasing a new personal record and there’s nothing stopping me now.

Posted in Body Image, Fitness Tips, Latest Musings, My Stories, Strength Training, Wellness and Spirituality | Tagged , , , , , , , , , , , , , , , , , , , , , | 13 Comments

Guest Post: Managing Cancer Through Holistic Nutrition

April is National Minority Health Month and the Office of Minority Health is launching a month-long initiative to raise awareness of health disparities for minorities and the impact of the national health care law on helping minimize those disparities.

This year’s theme, Advance Health Equity Now: Uniting Our Communities to Bring Health Care Coverage to All, sheds light on the issues that keep many minorities from accessing quality healthcare. This is especially true for many Latinos who experience language and culture barriers and don’t receive necessary treatment for serious health problems, such as high blood pressure, diabetes, cancer screening and prevention.

In a recent article by Saludify, an online magazine specifically targeting Latino health issues, various statistics presented by the Institute for Health Promotion Research illustrate a higher risk for developing stomach, cervical, liver and gallbladder cancer than their non-white counterparts. This is further exacerbated by a lack of resources that are specially designed to meet the needs of Latinos, particularly translation services and cultural awareness.

Saludify does a great job of providing examples of how some existing programs are helping educate Latinos at risk for cancer about the importance of screening, exercise and good nutrition for prevention.

I invited David Haas, a writer for the Mesothelioma Cancer Alliance (MCA)  to share the important of holistic nutrition for those battling cancer.  He uncovers the link between diet and cancer in order to help achieve a better understanding of how healthy eating can be a beneficial aid to traditional cancer treatment. I am truly grateful to have David write for Food4ThoughtNYC on such an important issue. Thanks again!

Please welcome David Haas!

 

Managing Cancer Through Holistic Nutrition

Volumes have been written about the role of nutrition in cancer prevention and management. Numerous studies have reported the impact of good and bad nutrition on cancer. According to the American Institute for Cancer Research (AICR), a third of the most common cancers can be prevented with diet and lifestyle changes. Even suffers of terminal cancers like mesothelioma can benefit from holistic nutrition.

The first step to nutritional soundness is understanding the connection between cancer and the diet. No single food or nutrient can cure, treat or prevent cancer. However, a healthy diet that is filled with variety can lower the risk of some types of cancer. Holistic nutrition strengthens the body and relaxes the mind in preparation for harsh, cancer-fighting medical treatments.

A Whole Foods Diet

In various studies, individual vitamins, minerals, antioxidants and botanicals have shown anti-cancer effects. However, the synergy of these nutrients working together in a diet of natural foods provides the best cancer protection available. It also helps people cope with their treatment side effects.

What does an effective, whole foods cancer diet look like? The AICR recommends filling at least two-thirds of a plate with fresh fruits, vegetables, beans and whole grains. Fruits and vegetables are low-calorie foods that supply essential nutrients and help with weight maintenance. Beans and whole grains are rich in fiber, which also maintains weight and lowers disease risks.

Nutritional Supplements

Some cancer treatments make it hard to eat this naturally healthy diet. Chemotherapy, for example, causes several side effects that hinder healthy eating: nausea, vomiting, diarrhea, mouth sores, swallowing problems and loss of appetite. Nutritional supplements, a complementary and alternative medicine (CAM) therapy, aim to address the nutritional needs of these patients.

Some cancer diets are deliberately unbalanced to help people gain weight, recover their appetite and cope with the side effects. Multivitamins, botanicals and other dietary supplements replenish important nutrients that strengthen the body and relax the mind. A holistic approach to cancer management augments conventional cancer treatment, improves healing and speeds recovery.

Palliative Nutrition Care

A holistic approach to cancer management is also important for end-stage cancer and palliative care. Holistic support treats physical symptoms like pain, but it also deals with the social, emotional and spiritual issues of cancer.

Artificial nutrition and hydration methods often prevent dying patients from experiencing a peaceful death. For those with mesothelioma and other terminal cancers, nutrition support focuses on providing comfort, relieving pain and preserving quality of life.

You can find more of David’s work through the following links and be sure to read through the blog at MCA for more stories on living with cancer: a truly amazing site!

Facebook: https://www.facebook.com/david.haas.568
Twitter: https://twitter.com/#!/HaasBlaag
Blog: http://www.mesothelioma.com/blog/authors/david/

 

Posted in Latest Musings, Nutrition and Health | Tagged , , , , , , , , , , , , , , , , , | 6 Comments

The Trouble With Labels

finding yourself

Have you ever gotten so wrapped up in a book, you find yourself completely transported into the mind of the main character, where all of their thoughts become your thoughts and their feelings your feelings?

That’s the mark of good writing and the ultimate in story telling in my opinion. That I can suspend my reality for that moment in time and just become someone else in another time and place is a magical experience.

It was in the middle of one of these excursions into the mind of Lieutenant Eve Dallas in New York 2059 that I felt myself thrown back into my time and in my bed with the Kindle clutched in my fingers.

The main character had just gone through a literal and metaphorical stripping of her identity when her badge was taken by her commander as part of an internal investigation into the murder of a fellow police officer. To her, being a cop meant everything. It’s who she was through and through. Without the badge she was utterly lost.

I was overcome with her grief until suddenly I felt myself put the story on pause while I examined my own life and what it would mean to be without an identity.

For as long as I can remember I’ve found my identity in other things. You’d ask me to describe myself and it was usually in relation to something or someone else:

The daughter. The big sister. The little sister. First-generation American. New Yorker. The best friend. The girlfriend. The overachiever. The smarty pants. The ivy-league student. The employee. The blogger.

Then there were the attributes that I perceived to be part of my identity as projected by my own insecure mind:

Dominican girl trying to act “white”. Weak and unassertive. Dependable. Passive aggressive. Complacent. Chubby and not your “type.” Just a friend. The nice girl. The third wheel. Underachiever. Obsessive. Fearful. Bend over backwards for you but never for me. Nothing special.

Over time I allowed those labels and these attributes to mesh in such a way that I couldn’t tell you where I began and where the projections ended. It’s still hard for me to shake off some of those labels and the expectations they carry. I allow myself to be overshadowed by the implication that I’m one thing or the other, but never more than that.

I’ve had my fair share of shitty relationships of the friend and romantic variety which played a big part in how I shaped my identity in my late teens and early twenties. To say that my self-confidence and trust in what I thought were the right people was viciously kicked around, puts it pretty mildly.

The thing that keeps me from wallowing in a pit of self-pity or repeating the same horrible mistakes is remember that it all boils down to choice. I choose not to regret that past because each part of that trauma put me right here, which is a pretty good place considering. I take each of those experiences as a lesson learned and as another chapter that I could keep buried because it was in the past, with or without closure. Besides, we all have baggage don’t we?

It took a long time to realize that a lot of that crap that I’d stowed away was still there. In fact, it’ll always be there. For years I’d say that it had no role in my present life and that I was like two people; me then and me now. Me then never touched me now. And I went about life thinking that was true.

I checked back in with Eve Dallas to see how she handled her past. She crumbles under the loss of her cop identity only to realize that who she was at her core could never be taken because she created herself out of the traumas of her youth. She didn’t allow that to stop her from becoming her true self.

It occurred to me then how foolish I’d been to think that I could cut my life in half between past and present and ignore what brought me here. Of course the past matters. I can’t erase those first couple of chapters because the rest of my story just wouldn’t make any sense. It’s as much a part of me as the rest because of who I became afterwards.

And when that point clicked, the flood gates opened. I started to see patterns and habits emerge out of my relationships with friends and family. Out of my choices and the thought process behind my decisions. Out of my perception of myself.

I’ve done everything I could to remain hidden behind a label because somewhere along the line I chose to believe those attributes that rose out of a shaky past. I think I’m a pretty great friend, daughter, and sister. And I feel that I’m an all-around good person. But I chose to believe that I wasn’t anything special too. I drew myself out of the picture and got lost.

So this is the where we reach the climax of this particular story. Ready for it? Okay, here it is: I’m done.

I’m done with expectations. I’m done with being whatever it is other people think I should be, look like, say, do, study, work, write, listen to, dress as, behave or believe in. I’m done with putting myself aside because I’m scared of what people will think if I do or say what I really want, whatever that is. I’m making the choice to believe that I’m more.

The upside here is that I have a circle around me that keeps me both grounded and inspired to take more risks. They believe in me and encourage me to believe in myself. It’s a two-way street which is key.

And even with that support, I’m beginning to understand that I need that reservoir of strength in me at all times. My relationships are important but none is more important than my relationship with myself. I found so much self-worth in giving to others all the time. It’s time to be my own heroine and start giving to myself.

Feeling lighter on my feet and clearer in mind, I turned back to my story and found satisfaction in seeing the unbreakable Lieutenant Eve Dallas jump out of her grief with fury as she fought back using her wits and tenacity, proving once again that she was and always will be a badass. <3

Posted in Latest Musings, My Stories, Saturday Upsides, Wellness and Spirituality | Tagged , , , , , , , , , , , , , , , , , | 4 Comments

What is Orthorexia?: The Thin Line Between Healthy Eating and Unhealthy Obsession

Upon hearing the words “eating disorder,”its likely the images of an emaciated woman refusing food or another taking frequent trips to the bathroom to throw up are conjured.

We’re familiar with anorexia nervosa and bulimia through films, television shows, health class, or magazines. Modern technology now provides a new platform for these diseases with the creation of sites and profiles dedicated to ‘Anas,’ ‘Mias,’  and thinspiration ideals. Just do a quick search of these terms with a hashtag on Twitter and  you’ll see endless pages expressing the war with food out of a desperate need to be thin, raging daily.

You may know someone personally who’s facing their own battle with eating disorders and struggle with the obsessive addiction to be thin. Or maybe you’ve been down this road yourself.

However you’ve encountered eating disorders (ED) in the past, most people have heard of anorexia, bulimia, and binge eating in some context. Given the overwhelming statistics of ED related health concerns and the media coverage utilized to help educate the public about these disorders, its become part of our modern social discourse. Despite that awareness, many people become afflicted with anxiety and some form of disordered eating, especially within our environment that often provides conflicting ideas about food and health.

There are eating disorders aside from anorexia and bulemia that are relatively unknown but share the same foundation of obsessive control of food for the purposes of weight loss or management to the point of addiction. I had my eyes opened forcefully late last year when I discovered one form of ED that I’d never heard of before but would never forget: orthorexia.

I recently told a story about my experiment with the Paleo diet and how it triggered some of my negative behavior with food that I thought I’d overcome. It was during this time that I discovered orthorexia.

I was at work going through my news feed and came across this article from Runner’s World that grabbed my attention. It spoke about how a fixation on eating healthy, organic foods can sometimes cross a line when you become obsessed with the need to be absolutely “pure” in all of your food choices. I felt that the description of this disorder fit me like a glove, and so I did what I normally do while reading health articles: I self-diagnose and freak out.

Everything about this disorder seemed to make sense to me since I was in the throes of a diet crisis that hadn’t even reached its peak yet. My breakdown wasn’t due for a couple of months, but I’d already sensed something was off in my gut.

The idea that you could take something perfectly healthy like eliminating processed foods from your diet or reducing your sugar intake and pervert it by ruthlessly examining every item of food that crosses your lips to determine if it passes your own high standard of healthiness didn’t seem far-fetched to me. It’s this kind of obsessive analysis that goes on in my mind all of the time about everything, especially food when I don’t keep it in check, which I wasn’t last year.

I think what eventually forced me to admit that something was wrong was my level of anxiety. I couldn’t just get home and throw dinner together or quickly pick up lunch during the day. I had to painstakingly plan my meals out ahead of time and think through each item on my grocery list to see if it passed my personal ‘approved list’ of foods that I could eat. What was supposed to be a simple diet turned into a nightmarish process. And worse yet, I’d still experience guilt if I wasn’t committed 100% of the time or ‘cheated’ on one meal. How could I not see the similarities?

Courtesy: Athleanx

Courtesy: Athleanx.com

According to the Academy of Nutrition and Dietetics, orthorexia nervosa  is an unhealthy obsession with healthy eating to the point that ‘purity’ becomes the goal and foods deemed impure are completely eliminated. The emphasis is more on quality than quantity and orthorexics go to extreme lengths to fiercely maintain a diet as natural and clean as possible.

Our nation is in the midst of a national health crisis with regard to the rates obesity and its associated health risks that constantly play out in the media on a daily basis. The focus on leading healthy lifestyles along with a movement towards going green with organic products and cutting out processed foods to be replaced by natural, all blend together to create a perfect storm for those susceptible to obsessive behaviors surrounding food. The sad irony is that in an effort to embrace a positive lifestyle change, some adopt worse habits that can be devastating and difficult to overcome.

Erin Sund wrote about orthorexia for AND and spoke with Dr. Marjorie Nolan about the disorder:

“Orthorexia starts out with a true intention of wanting to be healthier, but it’s taken to an extreme,” says Academy of Nutrition and Dietetics Spokesperson Marjorie Nolan, MS, RD, CDN, ACSM-HFS, who specializes in working with eating disorder clients. “If someone is orthorexic, they typically avoid anything processed, like white flour or sugar. A food is virtually untouchable unless it’s certified organic or a whole food. Even something like whole-grain bread – which is a very healthy, high-fiber food – is off limits because it’s been processed in some way.”

Although orthorexia is not officially recognized by the DSM (Diagnostic and Statistical Manual of Mental Disorders),  it is quickly becoming accepted as a new form of disordered eating that has similar effects on both the physical and mental health of those afflicted as anorexia and bulimia.

I am not a licensed professional nor a registered member of the APA or the AND. But I am an expert in me and what I’ve gone through personally with relation to food, and the point here is that any kind of obsessive behavior where you’re spending more time thinking about the food and its components and less time actually enjoying the meal, is not a good thing.

Initially, I found the very existence of a term that described my food issues satisfying with an immediate sense of relief as if I’d been “figured out.” There’s a name to what I’ve been experiencing and that makes all of this okay, I thought.

The fact is, no it really doesn’t make it okay. Giving it a name helps bring it out of the closet and raises awareness to others out there who might not realize that its unhealthy to be so excruciatingly detailed in their thought process about what’s on their plates. But that’s just step one and it’s harder to land on step two.

I don’t know if I’m orthorexic or if anything I’m going through qualifies as a classifiable disorder and really, I couldn’t care less. Tagging it as one thing or another doesn’t take away from the fact that I still have too many thoughts about food which make some decisions that are simple for others much harder for me. I don’t know why. I couldn’t tell you, but that’s where I am.

I’ve made a commitment to leading a healthy lifestyle and I believe I’m capable of approaching food with a positive frame of mind. What makes a difference for me is allowing myself to speak openly about my challenges and shed light on those dark corners so that I can stay on the right side of the line. I don’t think having a passion for healthy eating and living is a bad thing and it’s something I’m continually trying to understand each day.

The benefit I found from discovering orthorexia is that it opened my eyes to the negative habits I developed and it helped me begin a process of forgiveness and healing. I was able to acknowledge that it was real and that I wasn’t the only one with this kind of pressure. It’s all about choices and being honest with yourself about your intentions. That’s the power of knowledge and that’s my goal with this blog.

In an effort to keep that going and to share information that I think is vital for everyone to know, here is an infographic created by the non-profit National Eating Disorders Association who recently sponsored National Eating Disorders week February 24 through March 2nd. It was a massive campaign to help educate the public on the impact of eating disorders and learn more about services available for those in need of support and professional help. The National Association of Anorexia Nervosa and Associated Disorders (ANAD) is another amazing resource if you’d like more information.

Courtesy: NEDAwareness

Courtesy: NEDAwareness

Courtesy: NEDAwareness

Courtesy: NEDAwareness

I am always staggered by the statistics for ED. It reminds me that these disorders afflict people of all backgrounds, races, and genders.  Shed any limited thoughts you might have about the face of ED and consider that it’s an issue that affects people from so many different walks of life.

Have you experienced similar anxiety about food and healthy eating? What do you think about classifying orthorexia as an eating disorder and treating it as a disease? Share your thoughts! I’m curious.

Remember to keep paying it forward, now and always. <3

Posted in Body Image, Latest Musings, Nutrition and Health, Wellness and Spirituality | Tagged , , , , , , , , , , , , , , , , , , , , , | 10 Comments

Happy Easter and Many Blessings!

I wish everyone a beautiful day filled with love, happiness, and good health! Embrace the celebrations and find happiness in the colors and joy of this holiday for yourself and for your loved ones. Happy Easter!!

Keep paying it forward, now and always. ♥

Posted in Latest Musings, Wellness and Spirituality | Tagged , , , , , , , | 1 Comment

Seafood 101: Sauteed Tilapia with Grilled Parmesan Tomatoes, Baby Bellas, and Roasted Asparagus

I’ve never liked seafood. Shrimp, halibut, lobster, scallops, clams, calamari, sole, salmon and all of their other friends under the sea; I’ve never liked ‘em. We never made friends, seafood and I, and like all troubled adults, I blame my parents.

Growing up, my only experience with fish was either Chicken of the Sea (which I knew was fish unlike one Ms. Simpson) or the Latino specialty, bacalao, or dried, salted cod. Bacalao was, and remains to this day, a staple during Lent for those meat-free Fridays. I couldn’t stand the stuff. It smells. A lot. And as a kid, anything that smelled like that was guaranteed to get me to stomp my feet or just run away if a plate with the smelly offender was placed in front of me.

Bacalao Guisado con Pimiento y Cebolla/Sauteed Bacalao with Peppers and Onions.
Courtesy: http://www.dominicantoday.com

Once my siblings and I were old enough to be given some wiggle room for dinner, my Mom gave us the choice to eat either bacalao on Lent Fridays or what she liked to call, pure de papa con huevo aka. mashed potatoes with a soft-boiled egg. Guess what I chose? I was a very chubby kid.

As I got older, I didn’t eat much fish and seafood except for the more-mayo-than-tuna-tuna salad and the occasional fried calamari with marinara sauce at a restaurant. Oh, and of course the faux crab meat in the California rolls that I devoured during my college years, because you know, it’s ‘sushi’ so it was cool. Yes, I realize none of that really counts as seafood since it was either manufactured, breaded and fried, or slathered in mayonnaise. Oy.

Now that I’m a health-conscious adult who’s looking to expand her palate and be more adventurous with both my cooking and eating, I feel kind of left out of this whole seafood thing. It bugged me that I’d go out to dinner at restaurants with impressive seafood menus but I’d just go for the one chicken or pasta dish. I tell people I don’t like shrimp or lobster and they look at me like I’ve got two heads.

What?!” they say, all flabbergasted. “How could you NOT like seafood?! Where do you come from?!” And then I either slink away or just quickly change the subject to anything else.

So, I’m done with all of that. I made a promise to really challenge myself with food this year and to try new things. I had oysters! Well, I had one oyster! And I’ve tried to pick some of the fish or seafood dishes for my meal if I’m going somewhere new. That’s progress!

A major part of my motivation to incorporate more seafood into my diet is primarily for the health benefits associated with fish and the fact that it’s a great source of protein. My diet is currently very low on the protein end, especially meat-based protein, and this is something that concerns me. Since my exercise routine now incorporates heavy weight lifting three days a week, supplemented with running and yoga, I’m conscious of making sure I have the proper nutrition to keep my energy levels up and my body well-nourished for that amount of activity.

Fish offers me a low-calorie alternative to red meat and poultry while also supplying the super important omega-3 fatty acids, especially in the oilier and fattier variety, such as salmon. There’s the added benefit of fighting depression by helping increase serotonin levels in the brain and reducing the risk of death from heart disease by 36%. Good stuff!

Eating fish or seafood once or twice a week to gain some of these benefits and to incorporate that much-needed protein is really worth it. Also this will give me loads of new recipes to try out which is always fun.

Since this is my first time cooking any fish at all, I went for the simple tilapia. I realize that there are questions about the healthiness of farm-raised tilapia, which is more than likely what I was working with while putting this together. That said, let me suggest you give this a shot with cod, sole, or any white fish that you enjoy and you can get fresh and locally sourced. It’s definitely something I’m going to do myself now that I’ve actually got a few recipes under my belt. Trial and error is always a good thing when you’re in the kitchen!

I also wanted to showcase a few spring produce staples and luckily Trader Joe’s had some beautiful asparagus on display that day. This never-ending winter in New York has left me desperate for Spring and I figured just because it doesn’t feel like Spring, doesn’t mean I can’t eat like it. Asparagus and tomatoes are the perfect sides here.

Note that this meal comes together fairly quickly, especially if you’re organized. It’s important to keep in mind the order as I laid it out since there’s sauteing  frying  roasting, and grilling all happening back to back. By saving the fish for last, you avoid having to reheat it later and you also conserve some time while the veggies are in the oven. Just a tip from me to you!

INGREDIENTS:

  • 1 4oz tilapia fillet
  • 1 bunch of thin asparagus, ends trimmed
  • 2 plus tomatoes, halved
  • ¼ cup baby bella mushrooms, quartered
  • 2 tbsps freshly ground parmesan cheese
  • 3 garlic cloves, minced
  • 1 garlic clove, smashed
  • Juice of one lemon
  • 1/2 tbsp unsalted butter
  • 1 tbsp and 3 tsps of extra virgin olive oil, separated
  • 2 tsp fresh thyme, chopped
  • 1 tsp Herbes de Provence
  • 1 tsp kosher salt
  • 1 tsp freshly ground black pepper

Special tools:

  • Nonstick frying pan
  • Fish spatula 
  • Small frying pan
  • Rimmed baking tray
  • Cast-iron grill pan 

INSTRUCTIONS

1. Preheat oven to 400°F. Spray baking sheet with olive oil spray or grease with oil. Line trimmed asparagus across the tray so that they don’t overlap. Drizzle 1 tsp of olive oil over the top and sprinkle a little bit salt and freshly ground pepper over the top. Shake the pan back and forth to incorporate the seasonings and oil throughout. Set aside.

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2. In a small frying pan, heat 1 tbsp of olive oil over medium heat. Add the garlic and saute with thyme until fragrant. Stir in the parmesan and set aside. Heat a greased cast-iron grill pan over medium-high. Place the tomatoes cut side down and cook until grill marks appear, about 3-4 minutes. Flip tomatoes over and add parmesan and garlic mixture (reserve about 1-2 tsps on the side) on top of each half. Saute the mushrooms in the pan until cooked through. Turn the heat off.

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3. Place the asparagus on the upper rack of your oven and the cast-iron pan with the tomatoes on the lower rack. Bake the asparagus for 5-7 minutes or until lightly browned. Bake the tomatoes for 8-10 minutes or until the parmesan is completely melted and the tomatoes start to brown. Remove both from the oven when done. Your kitchen will smelly heavenly!

4. Season the tilapia filet with salt, pepper, and Herbes de Provence on each side. Place a nonstick frying pan over medium heat and add 2 tsps of olive oil. When the oil is heated through, add the butter. Once the butter has melted, add the garlic and lemon juice. Fry the garlic for 45-60 seconds. Add the tilapia and then discard the garlic.  Cook on each side for about 3 minutes or until the fish is flaky.

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5. Now it’s time to put it all together! Add the asparagus, mushrooms, tomatoes and tilapia. Pour the reserved garlic and thyme mixture over the top of the fish.  Garnish with parsley. Done!

IMAG0243 IMAG0246Try this out for Good Friday or any day that you want to make something quick and light with fish. I hope everyone has a Happy Easter! ♥

 

Recipe for tomatoes adapted from Proud Italian Cook’s, Garlic Grilled Tomatoes

Posted in Healthy Recipes, Latest Musings, My Pretty Apron, Nutrition and Health | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Meatless Mondays: Grain-Free Baked Falafel Patties, Roasted Garlic Hummus, and Tomato-Cucumber Salad

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It’s Lebanese mezze gone wild!

Okay, less wild and more, quietly appealing, especially to those not eating grains or have a gluten sensitivity. I’m an equal opportunist and I believe that everyone has the right to enjoy these delicious classics.

But really, I love Lebanese food. I mean, like, LOVE. There is this place I used to go to for lunch almost daily because they had the best falafel and hummus I’d ever tasted. Plus, it was cheap. When you work in New York near the financial district, finding inexpensive, healthy food is like hitting the jackpot. And I hit pay dirt when I landed on Baba ghanouge on Church Street last year.

Baba ghanouge, 165 Church Street, NYC

Baba ghanouge, 165 Church Street, NYC

Their food is the real deal. And even though they weren’t the most organized business, I patiently dealt with fumbled orders and some chaos each day because I just had to have one of their falafel on whole wheat or their Chicken Tawook pitas (like biting into yummy spicy heaven!) for lunch.

When I started cleaning up diet and experimenting with paleo and gluten-free, I said farewell to the nice guys at Baba ghanouge and their delicious food. Sadly, chickpeas aren’t paleo friendly and the fried falafel balls where definitely not allowed. 

As I spoke about in my last post, I left the world of paleo behind and I’ve been reintegrating some of these foods back into my diet. But I have yet to revisit my falafel paradise on Church Street. I just can’t do the fried thing.

So I had the genius idea one lazy day to just make my own falafel. And why not throw in some hummus too for good measure? This way I can still get those great flavors without sacrificing something I love so much.

Before I get started with the recipe, let me go back to my roots here and present my nutrition factoids:

CHICKPEAS OR GARBANZO BEANS

chick-peas

Chickpeas, or garbanzo beans as they’re also called, are loaded with health benefits ranging from digestive tract support to lowering risk of cardiovascular disease. It’s a staple ingredient in Mediterranean and South Asian cuisines and can be eaten either in either cold or hot dishes. I’ve seen a number of gluten or grain-free recipes utilizing chickpea flour as well.

1 cup of cooked chickpeas has approximately:

  • Fiber: 12.5g or 50% DV. The most significant aspect of the dietary fiber contained in chickpeas is that between 65-75% of that amount is insoluble fiber which helps improve intestinal health and efficient digestion of food.  High fiber intake also helps keep you feeling full longer which can help reduce caloric intake.
  • Protein: 14g or 29% DV. This is especially important to those following vegetarian or vegan diets and are looking for plant-based sources with higher protein levels. Since our bodies do not store this macronutrient, we have to take it in through our diet. Protein is used to build and repair tissues, and it’s an important component in the making of bones, muscles, skin, and blood. So you can see how vital it is to maintain a diet that meets your specific protein needs.
  • Antioxidants and Heart Health: The seed coat or skin along with the chickpea’s inner portion are full of antioxidents, vitamins, and phytonutrients that work to improve cardiovascular health. Chickpeas are an excellent source of the mineral manganese (84% of DV!) and the vitamin folate (70% of DV), each promoting cell energy and heart health by lowering the risk for artery damage near the heart.

With all of the health benefits of chickpeas, it comes as no surprise that the Mediterranean diet, one of the healthiest diets that has consensus among most health and nutrition experts, incorporate these legumes into their cuisine. If you’ve never tried chickpeas, then pick up a can or bag (preferably GMO-free!) on your next grocery trip and throw some cooked beans in your salad. Or, you can try one of my recipes! And speaking of….

Today’s Meatless Monday recipe is broken down into 3 parts:

  • Roasted Garlic Hummus
  • Baked Grain-Free Falafel Patties
  • Tomato-Cucumber Salad

I made all three together in the style of a mezze, or a tapas-style appetizer , although note that this didn’t take me very long at all. I’d estimate about an hour at most, and that depends on if you decide to buy raw or canned chickpeas (some people swear by cooking your own from the bag), and if you decide to skin the beans. To save some time, you can make the hummus a day before and store in the refrigerator until you’re ready to make the other parts.

Most of the recipes I found for either falafel and plain hummus were pretty much identical, with some additions here or there. You can be pretty creative with hummus since it’s essentially a dip. I’ve seen edamame and pea hummus, so go with what works for your palate. Garlic sings to mine so I opted to go for roasted garlic this time around.

INGREDIENTS:

Roasted Garlic Hummus 

  • 1 15oz can chickpeas, no salt added
  • 1 medium head of fresh garlic
  • ¼ cup Tahini paste
  • ¼ cup freshly squeezed lemon juice (about 2 lemons)
  • 2-3 tbsp extra-virgin olive oil (extra for dressing)
  • 1 tsp kosher salt
  • 1 tsp ground cumin
  • 2-3 tbsp warm water (for desired consistency)

Baked Grain-Free Falafel Patties

  • 1 15oz can chickpeas, no salt added
  • 1/2 small red onion, minced
  • 3 garlic cloves, mashed
  • 2 tbsp almond flour or almond meal
  • 3 tbsp fresh Italian parsley, finely chopped
  • 2 tbsp fresh cilantro, finely chopped
  • 1 tsp freshly squeezed lemon juice
  • 1 tsp extra virgin olive oil
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp baking powder
  • Dash of ground red pepper
  • Kosher salt and finely ground black pepper to taste

Tomato-Cucumber Salad

  • ½ cup quartered tomatoes, grape or cherry
  • ¼ cup persian cucumbers, diced
  • 2 tbsp red onion, minced
  • 2 garlic cloves, minced
  • 4 tbsp Italian parsley, roughly chopped
  • 2 tbsp freshly squeezed lemon juice
  • 2 tsp extra-virgin olive oil
  • 1 tsp ground cumin
  • Kosher salt and freshly ground black pepper to taste

One thing I loved about making this is that it’s almost all the same ingredients being used for each dish, but the end results are so different. The ingredient list is very un-fussy with the exception of tahini which might require a bit of a search, but even that can be found online or in most grocery stores. I’m opting for canned chickpeas because it’s just much simpler and takes less time. As I said earlier, many people swear there is a big difference in the hummus if you’re making the chickpeas from scratch. If you have the time and patient, then I say, go for it! My instructions below are for the canned version.

Try to find chickpeas that have this Non-GMO certified label here to ensure you're getting the best quality beans.

Try to find chickpeas that have this Non-GMO certified label here to ensure you’re getting the best quality beans.

Let’s begin with the hummus.

Part 1: Roasted Garlic Hummus (recipe adapted from Food.com and Inspiredtaste.net)

1. Preheat oven to 425° F. Cut the uppermost part of the garlic head, revealing the tops of each clove, but keeping the head intact. Pour a bit of olive oil over the top and wrap in aluminum foil. Place on the bottom rung of the oven and roast for 50-60 minutes. Allow garlic to cool before handling. Remove each clove from the skins and set aside.

2. Rinse out the can of chickpeas in a colander and remove any excess salt. Here comes the slightly tedious part. Remove the skin from each bean. They should slide right off and the whole process lasts about 10-15 minutes. This makes for a smoother hummus, so it’s worth the extra effort.

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3. Add tahini and lemon juice to the food processor and mix for 1 minutes. Scrape down the sides and process for 30 seconds. Then add the olive oil, roasted garlic, and seasonings to the tahini and process for 30 seconds. Scrape down the sides and process for 30 seconds more. *All of the continual processing serves to whip up the tahini and make a creamier hummus.

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4. Add half the chickpeas to tahini mixture and process for 1 minute. Scrape down the sides and add the second half of the chickpeas to the food processor. Process for another 1-2 minutes, stopping to scrape the sides of the bowl down, until you get a smooth consistency. Taste and adjust seasonings if necessary.

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5. The mixture will be very thick and dense at this point. Adding the warm water, tablespoon by tablespoon, will allow the hummus to loosen up and become even smoother. Keep processing and adding water until you’ve reached the desired consistency.

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6. Scoop out the hummus onto a serving plate and leave a well in the center. Pour high-quality extra virgin olive oil in the center and dash some paprika and chopped parsley on top. Serve.

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The hummus should keep well in an airtight container in the refrigerator for 1-2 weeks. Use this as an alternative to mayo or other high fat spreads and dips in your sandwiches, with vegetables, or with whole-wheat pita bread.

Part 2: Baked Grain-Free Falafel Patties (recipe adapted from Chow Vegan)

1. Preheat oven to 375° F. Spray or brush a rimmed baking sheet with olive oil and set aside.

2. Drain and rinse a can of chickpeas. You won’t need to skin these beans as with the hummus! The skin has lots of nutrients and it won’t affect the consistency of the falafel. Add the beans to a mixing bowl. Smash the garlic cloves in a mortar and pestle and set aside.

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3. Mash the chickpeas with a fork or masher until they’re completely smashed. Add the garlic and the rest of the falafel ingredients to the bowl and mix well. Carefully form about 2 tbsps of the mixture into balls and place on the greased baking pan. Lightly flatten each ball until they make patties. Makes 10-12 patties.

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4. Bake for 15  minutes on each side or until they’re browned. *Note that since we’re using almond meal and baking these falafel, the patties will crumble more easily. Handle with care as you’re flipping and you should be fine.

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5. Remove from the oven once fully baked and browned. Serve.

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These falafel were not greasy at all and they were the perfect size to add to a pita or just on their own as a side dish. Yum!

Part 3: Tomato-Cucumber Salad

There aren’t a whole lot of instructions here! Chop the tomatoes, parsley, cilantro, cucumbers, and onions and place together in a bowl. Mix well with the lemon juice, oil, and seasonings. Serve!

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Traditional Lebanese mezze has a different variation of this salad called tabbouleh, which has all of the ingredients above with the addition of mint and bulgar wheat. I wanted this to be a grain-free meal so I didn’t include the bulgar, but you can adapt this according to your tastes. I’ve seen tabbouleh recipes including quinoa in place of bulgar, so feel free to experiment!

Now it’s time to put your mezze together!

Grab a serving plate and place 2-3 falafel patties on a bed of spinach. Then add about 1/2 cup of hummus and tomato-cucumber salad on the sides and you’re done!

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This requires a bit of juggling, but really, it’s not that hard to throw this together on a weeknight, especially if you make the hummus ahead of time. I hope you give this a try for your Meatless Monday meal! Enjoy!

Related Sources:

Posted in Healthy Recipes, Latest Musings, Meatless Mondays, Nutrition and Health | Tagged , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

Why I Gave Up Paleo and “Dieting” in General

Diet is such an ugly word, isn’t it? It’s pretty strange when you consider that the word is really just a straightforward expression of your overall eating habits. We’ve attributed so many negative characteristics to it, that upon hearing the word, there’s an immediate and almost knee-jerk reaction in protest to the very idea of following a ‘diet.’

The word diet is synonymous with a kind of self-torture where you’re either not eating enough or eating too much of foods that you can’t stand all in the effort to slim down. People want to lose weight but dieting to lose weight is perceived as a grueling, mental and physical exercise that weeds out the weak. But really, once you strip away all of that negativity, it’s just a summation of what we eat, isn’t it?

Well, I wont be so naive as to say that I’m immune to that knee-jerk response when the word is thrown around. I hear diet and I think ‘fad’ as if it’s just a short-term solution with no real sustainability. And I also think of suffering. Unfathomable human suffering.

I’ve never been one for fad dieting. I didn’t try Atkins when that was the craze or buy all the South Beach books. In fact I was pretty lazy in the food department and just gave myself a pat on the back if I managed to downgrade my milk from whole to 2%.

That all changed four years ago when I got back from living in Prague where I was drinking beer by the liter and eating whatever went with said beer, and I stepped on the scale and saw that I had reached my highest weight ever. This is what I looked like. That wasn’t a good time.

my before picture

It took a lot of discipline and sacrifice, but I slowly started changing my habits and yes, my diet, to lose weight. Eventually I incorporated more rigorous exercise and taught myself as much as I could about food so that I could make lasting changes. It took a long time and a LOT of hard work, but I did it, mostly on my own and with a steadfast determination to reach my goals. And now?

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Thirty pounds lighter and a realized passion for nutrition and health led me to this blog last year. And so we come full circle. Why this little walk down memory lane?

Well, I think back to about this time a year ago when I started joining groups on Facebook and Twitter that catered to this Paleo diet. The first time I’d heard about the diet from a friend, I thought it was a joke.

“You eat like cavemen? That makes absolutely NO sense!”, I exclaimed. I laughed it off as a fad and went about my day. 

Another friend and I both agreed that it seemed extreme and kind of fringe and beyond what either one of us thought was sound. I was pretty vehement about it actually. There was no way in hell I was going to do this to myself and anyone who does is crazy.

And this is why you never say never.

Around the beginning of fall last year, I wanted to take my fitness regiment to the next level. I’d done most of my working out alone and I wanted something that would really challenge me to do more. I became enamored with Crossfit. I mean, look at these women!

Courtesy: Reebok Crossfit Games

Courtesy: Reebok Crossfit Games

How could I not want to be at the top of my game by doing what these people are doing? I wanted to throw tires and lift 150lbs over my head. And yes, I’d even adopt the paleo lifestyle if that’s what it would take to get me there.

I thought about the premise of my blog as a judgement-free zone where I could explore food and nutrition in public view with the intention of encouraging others to share their thoughts with me. I set out to determine what works for me and that remains my mission statement. I also made a promise to approach life with my eyes open, without judgement, and with a dedication to explore. So I thought it was time to stop putting the hate on paleo and do my due diligence to figure out what the fuss was all about.

I’d experimented with several gluten-free recipes and spent time researching how that diet evolved into the mega-popular phenomenon that it is now. Cutting out breads and all grains didn’t seem like such a huge leap, although no pasta would take some adjustment. Going without peanut butter and jelly sandwiches and big pasta plates seemed minor compared to the results I was hoping to get from paleo and eventually crossfit.

Courtesy: Balanced Bites

Courtesy: Balanced Bites

And the more I read about paleo, the more I started to see the advantages. The diet calls for a total elimination of processed foods which I was already doing because of my clean-eating philosophy. I felt that I wasn’t eating enough meat so following paleo seemed like a good incentive to get more meat protein in my diet. All of this and a commitment to eating the highest quality foods produced organically and GMO-free seemed like a major win. After considering those benefits, I decided it seemed like an easy transition, and I made up my mind that I was going to do this.

It was amazing. I felt like I had more energy. My stomach appeared flatter and I didn’t have any problems with snacking or being hungry between meals. I also had a creative streak in the kitchen where I got to experiment with food in a different way. You can see some of those recipes here on this blog last fall. All of that was genuine fun and I didn’t foresee any changes to the plan.

Then Hurricane Sandy happened.

Initially I thought it’d be good to try to maintain paleo throughout the week and then blog about it afterward. That lasted for one day.

After day three of no power and no hot water and then an exhausting hunt for food and supplies that took me all the way to the upper east side of Manhattan (a three-hour roundtrip that day from there and home), I stood in the bread aisle at Fairway and shrugged by tired shoulders. I just couldn’t care at that point. Not when I knew I didn’t have a refrigerator to preserve the meat and vegetables. And not while my city was falling apart. I had bigger concerns in that moment and none of them involved worrying about “cheating” on a diet. I snagged the rugelach cookies and went home with whatever wouldn’t go bad to get us through the week, processed or not.

I was off the bandwagon from that week on. Maybe it was just the overwhelming power of sugar and it’s ability to get you hooked like a drug addict. Or maybe I’m just not strong-willed enough to join the ranks of the paleo devotees. Whatever it was, I started to punch big holes through the diet and the tide shifted. I was no longer held captive by the allure of primal eating. Life felt too short and too precious to me at the time. I didn’t want to spend any of it obsessing over what I was eating.

Which, by the way, is exactly what I was doing. Obsessing. Nitpicking. Over-analyzing. I realized a lot about myself during that strange week immediately after Sandy. There are aspects to my relationship with food that are ugly and the roots of that dysfunction are buried very deep. While I’ve managed to dig out some of that nastiness, I find that my past comes back to haunt me every now and then, and usually when my guard is down.

My experiment with paleo caused a few of those ghosts to come back which was a shock on several levels. I thought I’d shut the door on this kind of disordered eating. Hell, I’m a grown woman writing a blog about this for crying out loud. I’m over it…aren’t I?

The truth is, no, I wasn’t. I can’t blame the founders of paleo for this and it’d be ridiculous to start pointing fingers. It was a trigger that I guess I was primed for at that particular moment. All of that emphasis on food and diet was like an overload on my system.

Following a diet, paleo or gluten free or anything with a strict guideline of do’s and don’ts, switches on my obsessive compulsion and then turns the knob to max. I’d read articles where people would claim how paleo was the easiest diet to follow and it didn’t require a whole lot of thought to maintain. I always found that so confusing because for me it was far from easy.

I said earlier how I felt great physically and had more energy. A lot of that energy went towards stressing out over what my next meal was going to be. I became obsessed with the black and white nature of the “rules” and what I was allowed to eat. I started feeling panic or anxiety if I was invited to go out and I couldn’t find something to eat that was paleo. Food was always on my mind, especially while writing a blog centered on food and health.

What forced me to realize that something was off were several comments made from close friends. These people know of my past issues with food and they sniffed out something was wrong pretty quickly. The comments were lighthearted initially and I’d reassure them that everything was all right and that I was happy with the change.

After some time their patience faded and one friend told me outright that she thought this was becoming an unhealthy obsession and she was worried. It felt like I’d been gutted. I was upset at being confronted so directly and for something that I didn’t agree with, but I realized that was all bullshit because really I was just embarrassed, and moreover terrified.

What’s happening? I thought.

What I was doing secretly and hadn’t told anyone at that point was that I started binge eating again. And really, it’s less about what you’re eating, and more the behavior that gets to you. It’s the sneakiness of the act and the shame associated with it that made me just want to ignore what was going on. Once my friends stepped in, I couldn’t avoid it anymore. Everything crumbled. I sat there and cried, completely torn apart because I realized that she was right. This was wrong. I’d known it all along but I had reverted to old patterns and ignored it because I didn’t want to deal with the fact that I was back there again.

And that was where I broke. I took some time off from the blog and walked away from this world for a little while because I needed to figure out what I was going to do to put myself back together. I had to confront why this diet had triggered this behavior and where my obsessiveness comes from. In some ways, I’m still doing that to this day. Something I had to admit to myself is that I’ll be figuring that out in some way for the rest of my life.

See, the thing is that dieting and all the inherent meaning behind it is really only as meaningful as we make it. Since this happened last fall, I’ve thought a lot about etymology and the meaning we give words. We’re conditioned by our families and our environments to attribute values with various moral implications to words and go about our lives using them with those biases.

I constantly think about how I perceive myself when I look in the mirror and the words I choose to describe my reflection. More often than not, those words are harsh and critical. I repeat past offenses in my head. And the more I thought about it, the more I realized that I went into paleo for the wrong reason. It was never about me. It was always about correcting that distorted reflection at whatever cost.

With meditation and my affirmation-based life coaching programs, I’ve made a concerted effort to take those biases down piece by piece in order to reshape the meaning of those words to better fit a philosophy based on love and peace. This includes the word “diet” and “beautiful” and “healthy” and all of the associated meanings that go with, especially with my recent episode of a lifelong dysfunctional relationship with food. More importantly, I had to learn to forgive myself first. So much of this rides on a deep-seeded insecurity that strips more than just confidence. I blamed myself for being weak and for not being enough, and in some ways, this was how I punished myself too. Without forgiving myself for the thought and for my actions, I can’t hope to get beyond this point.  Now, this is a priority and it’s something I’ve devoted myself to entirely.

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I still believe in clean-eating and there are many foods that I don’t eat because I’m striving to keep my healthy lifestyle intact for a long time. You’ll find me posting recipes that cater to paleo, gluten-free, vegan, or vegetarian simply because I don’t find fault with experimenting with different diets to try and find delicious recipes that are wholesome and nutritious. The difference now is that I’m not choosing to obsess over just one path. Besides, I enjoy a lot of that food!

And yes, there are times when I second-guess what I ordered at a restaurant or experience regret hours after I’ve eaten my meal. I don’t expect that to go away anytime soon.

What’s made the difference to me with all of this has been the practice of meditation and a new openness that I have with myself. Each time I begin to experience that anxiety with food, I stop and breathe. I write it down if I can. I keep affirmations on my phone. I talk about it with a friend. I let the anxiety out so that I don’t have to hide behind anything or pretend.

It’s not easy. There are good days and bad days. I walk a fine line between a healthy lifestyle that encompasses both mind and body and a desire to be stronger and fitter which requires a close eye on my diet. I often struggle with balancing both ideals and it’s something I work at every single day. I needed to realize that I was worth more than what I was giving myself credit for and I settle way too often for less than the best in almost everything. It’s the giver in me. Seems a shame that it’s easier for me to give to others and not give equal attention to myself.

All of this is to reinforce what I’ve said from the beginning. There is no single plan that works for everyone. I’ve met plenty of people who are on a paleo diet and loving life. And the same goes for other diet plans. But you have to listen to yourself to decide what works for you. You want to lose weight? Awesome. Why? Get honest with yourself about what your intentions and priorities are before you dive headfirst into a major lifestyle change. Stay true to what makes you unique and don’t settle for anything less.

Have a similar story you want to share? Drop me a line and let me know. Keep paying it forward, now and always. ♥

Posted in Body Image, My Stories, Nutrition and Health, Saturday Upsides, Wellness and Spirituality | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 15 Comments

The Cost of Saving Yourself

“I had the most amazing conversation with her about my goals and my fears. It was so emotional, but so positive at the same time,” she told me.

“So are you going to do it? I think it sounds awesome!”

“Well, if I do it I’m going to have to go without pretty much everything for the next year because it’s really expensive. Like no cable, no shopping, no crossfit, no gym, nothing.”

She told me the cost and my eyebrows shot straight up.

“….that’s insane. It’s a wonderful program, but that’s insane.”

And there it is in a nutshell. My friend and I were talking about what was an admittedly amazing opportunity to be part of a small group of women who would receive personalized life coaching and mentoring by a leader both of us admire. I was proud of her for putting herself out there by applying and getting through that conversation. It’s not easy to share all of those fears, especially with someone you don’t know personally. But when she told me the financial investment involved, I couldn’t help but feel disappointed and a bit ticked off. How are we supposed to ‘save’ ourselves if the resources to do so are so damn expensive?

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I go back and forth on this point. I believe these life coaches I follow through social media who send me their affirmations and messages should be compensated for personalized services. No question. What grates is that it seems that enlightenment I’m seeking is constantly dangled in front of me but I can’t have it because my pockets just aren’t deep enough.

I’ve lost count of how many times I’ve been advised to quit my job and follow my passion. Let’s leave the ‘figuring-out-what-my-passion-is’ part of this scenario out of the equation for now. Quitting my job as per my life coach’s instruction will not only get me out of a negative situation which only serves to reinforce fears and keep me locked in an endless cycle of mental torture (“Why am I here? I’m wasting my life at this desk.”), but it will also open me up to the life I was born to live. I’ll be free to explore my heart’s desires and share my true self with the world because I’ve freed myself from the clutches of this deadweight job.

There’s also an element of courage and self-congratulation here. By stepping up and walking away, you’re proving that you can challenge yourself to be more than what society expects you to be. You’re immediately a rebel, flipping the finger to the status quo…or you know, a peaceful and loving version of that. Who doesn’t want to be a rebel for self-love?

Okay, I can swing with that. Heck, I’ve made plans to do exactly that. I shoved the fear-induced nausea down to the pit of my stomach when I thought about how I was going to deal with the repercussions of quitting my job and got lost in the dream of being free. I had a target date and everything. And then I woke up.

Reality manages to force its way back sooner or later. I mean, I have bills. Lots of them. I support my parents financially. I have three weddings to attend this year and all of the associated parties and gifts that go with. Babies are born. Anniversaries are celebrated. There are happy hours and trips and maybe a pair of pants that I want to buy one day. Everything costs money. And as much as I’d like to come into work on Monday, and say “See ya later, suckas!” (or some variation), pack my bags and move to an ashram,  I have to look at the big picture.

I suppose you could say that I might be missing the point. That maybe I haven’t quite reached the place I need to be to be able to make that sort of decision. Or that I’m still being ruled by my fears, so I still have more work to do. You see, I end up right where I always seem to find myself, which is a place of blame. I can’t be a rebel for self-love because I’m too damn scared to jump off the financial cliff. Too damn scared to take the biggest of risks no matter how bright and shiny and green that other side may be. And maybe this means that all of this self-love work I’ve put in the last couple of months isn’t really getting me anywhere.

So it’s with some frustration and a bit of unease that I open my Monday morning affirmation emails and see the same job-quitting advice make its way in there. I hear you guys, I do, but I also don’t want to be hounded by collection agencies for the rest of my life. Is that wrong?

What does one do? Well I suppose now that I’ve gotten this off of my chest, I can say that there are always choices and that I can learn to have faith in the direction I follow.

I proposed something to my friend after we spoke about this program that she’d have to turn down. We’ve been each others sound board for most of this self-love journey both of us have been on this past year. The tools are there and we’re comfortable using the language these leaders use to describe the work, which is something not all of our friends can relate to. We also have the added benefit of trusting each other with this emotional process. We have everything we need to be our own coaches.

“Let’s be each others cheerleaders”, I said, “and screw that price tag.”

And that’s when it dawned on me. Here’s that faith I keep harping on and on about. As much as I love following my guru and as much as I soak up the support emails from various leaders like it’s essential to my very survival, I realize that I can’t imbue them with all of the power in my relationship with myself. In other words, I have an active role to play here as well. Any leader can give you the guidance that comes from their experiences, but tell me, what can be more powerful than using my own experiences to get me past this rough patch and into a brighter future?

Helping Hands

I’ll still want to attend seminars, take a weekend trip to Kripalu, or travel to India to hear my gurus speak and share their teachings. And sure, I’ll still want to quit my job since I know this isn’t where I’m meant to be. But I also can’t ignore the rest of my life by trading in one stress for another. What I can do is trust in myself and in my friendships to help reshape my environment piece by piece. And that’s free of charge.

Remember to keep paying it forward, now and always. :-)

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A Win for the Non-GMO Movement and My Ode to Whole Foods

The key to a tipping point in a movement is patience. You can’t force things to happen no matter how badly you want it. Those of us who commit to an agenda with the intent of raising awareness and inciting change to the status quo have to learn to manage expectations and walk a fine line between the conviction of your belief in that movement and the practical realities that keep it from achieving real success. So it is, and has been, for the food movement.

Thankfully, our patience has been rewarded. In a week of major news in the world of food policy and nutrition, our national food movement took a major leap forward by garnering strong support from a major retailer.

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Whole Foods; you’re my hero.

I’m in the middle of long-standing passionate love affair with Whole Foods. Oh, he seduces me each time I see him with the beautiful organic produce laid out neatly near the entrance and the delicious smell of warm bread out of their bakery oven. I wander the aisles forever fascinated with products boasting all kinds of health and wellness benefits, and I make silent vows that I’ll splurge on my next visit and try out that new, exotic ingredient for my upcoming recipe. Why, just the other day I finally splurged on some organic tahini….

I can go on and on describing my feelings for Whole Foods and how I can attribute some of the origin of my healthy eating and recipe creation to the store due to its endless parade of all things “whole.” But I’m here to talk about another reason to love this store beyond its excellent grocery selection (and it’s Tom’s collection!).

I’ve made my stance on GMOs pretty clear. No.

No, I don’t want GMOs in my food. No, I don’t want GMO salmon sold at markets. No, I don’t agree with how the companies that manufacture GMOs are manipulating our food policy by pushing their agenda of keeping the American public blind to what they’re buying so that these businesses can keep the profits rolling.

Supporters for the Yes to Prop 37 in California last fall were dealt a major blow when the vote fell just short of passing into state law. This loss however unfortunate and frustrating helped trigger a conversation on the national stage. Now, more than ever, there’s significant coverage of how mass-produced food is made, along with a number of other causes, may be contributing to our astronomical obesity and diabetes growth rates in the past five years. People are beginning to pay attention one way or another, and that is the start of something.

And this is where Whole Foods decided to step in and boldly draw a line in the sand. By 2018, all products sold at Whole Foods,  must indicate if they contain GMOs on their labels. Meat and dairy products will also fall under this guideline as they must state if the sourced animals were fed GMO grain.

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This means that the consumer will be empowered to make choices, which is really the point, in my opinion. Whether or not GMOs cease to exist, the consumer needs to have the tools to make a decision on what to buy and that requires full disclosure on behalf of the producer. Without a legal requirement to label GMOs on their products, food companies will continue doing same without any pressure to provide that information to their consumers.

In a recent statement, Walter Robb, co-CEO of Whole Foods Market, explains:

“The prevalence of GMOs in the U.S. paired with nonexistent mandatory labeling makes it very difficult for retailers to source non-GMO options and for consumers to choose non-GMO products,” added Robb. The only guarantee that you’re getting food free of GMOs is to buy certified-organic foods, which can be cost-prohibitive, or to find products certified by the nonprofit Non-GMO Project, which tests organic and nonorganic foods alike for the presence of GMOs. Though a stringent certification, it isn’t very common. We’re responding to our customers, who have consistently asked us for GMO labeling and we are doing so by focusing on where we have control: in our own stores.”

The supply chain for non-GMO ingredients is limited and could mean a loss of some products currently carried in Whole Foods stores. The benefits outweigh some of those consequences. As the largest organic and natural foods retailer in the country, and 8th largest grocery chain, Whole Foods is uniquely positioned to carry the weight of the fledgling food movement by standing as a powerful leader in the business world taking a clear position against GMOs.

There are always obstacles, and it’s likely that this transition will see some before it’s smoothly run. Cost continues to be a barrier to the food movement, making a more sustainable impact in low-income areas difficult. As much as I love Whole Foods, I also acknowledge that making this grocery store the face of the non-GMO movement will alienate a significant portion of the public who cannot afford to purchase groceries there regularly. I can only hope that this will spread to other, more affordable and accessible retailers who now have an example to follow in their own businesses.

What do you think of this news? Agree or disagree? Do you shop at Whole Foods? How will this affect your grocery-shopping? Do you think this will apply pressure to Obama’s administration to create stricter policies governing safe manufacturing practices of our food? I’m curious! Drop me a line. :-)

 

SOURCES & ARTICLES

 

Posted in Newsworthy Articles, Nutrition and Health | Tagged , , , , , , , , , , , , , , , | 2 Comments

On Sharing the Personal And Exploring Faith

Human beings are moved by authentic emotional sharing, not stoic perfectionism. -Mastin Kipp

What if she laughs? I can already see the smirk forming at the edge of her mouth. I imagine the eyes forcing themselves to look at me straight instead of rolling up towards the heavens. I hear the sigh stuck in her throat as she sits there listening to me talk about my latest practice.

Of course, this is all in my head, as most things are. I timidly post my prayers and affirmations all day long with a mix of pride and fear. Pride in that I’m actually standing up for something, and fearful of what people will think or say.

My sole experience with spirituality and faith was through Catholicism. My parents and most of my extended family were and are strictly Catholic and I was raised to follow the rites and holidays accordingly.

Things worked pretty much like clockwork and it was easy to follow as a kid. Church on Sundays. Religion class every Tuesday after school at the parish. Rosary with the family every night. No meat Fridays during Lent. Midnight mass for Christmas. I recited the prayers by rote and each mass went like a checklist in terms of events. By the time we got to the Eucharist, I knew we were nearing the end. Another twenty minutes and we were back home having lunch.

I describe it this way not to criticize the faith or demean the church but to illustrate the way I approached religion during that time. It was routine and comforting in its rhythm since I knew what to expect. But I didn’t question it. I didn’t dig deeper to see what those prayers meant as I recited them with everyone else. I didn’t connect spiritually as I shared in the bread and wine.

As I got older, the rituals faded and the traditions with it. By the time I got to college, I’d turned my back on all of it and decided Catholicism, and religion in general, was just not for me. God? Eh, I had other things to worry about.

All the experiences I’ve lived through since then has led me to a new phase of inquiry and in some ways, a discovery of faith for the first time in my life. I find myself seeking comfort in faith and finding clarity in the practice of meditation. It took me some time to admit this to myself, but I recently realized that a lot of the deep meditation I’ve actively pursued these last few months are prayers.

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That word used to freak me out. Prayers? Nah, that’s not what I’m doing. But then I figured out that it doesn’t matter what I’m calling any of it. Inner Guide, or God, or -ing, or guru, or priest. Just like it doesn’t matter what faith others follow in their lives and that I shouldn’t judge them based on that choice. What matters is that there’s faith in something that brings love and peace both within and without.

I can’t really articulate just how hugely important it is for me to make that statement. That I can sit here and give faith that much significance when in the past, I avoided discussion of faith, and in fact, have gotten into heated arguments or just walked out of a room with others who wanted to share their faith with me. I realize now that I misunderstood the intentions. Moreover, I can relate to that need to share, because that’s what I’m doing now, in my own way.

And this is where the fear kicks in, because there is nothing scarier than standing up in front of the universe and expressing my deepest thoughts for all to hear. I have an appreciation for that freedom of expression, and it humbles me when I take the moment to write or speak about my faith and my struggles to practice what I believe on a daily basis.

The thing is, when we take the big step of opening ourselves up to the world, we also invite criticism and judgement. The reality is, not everyone is going to love what I have to say or agree with me. There are as many haters out there as there are lovers, and they can be just as vocal about their views. And worst of all, those views can easily trump the love and encouragement that’s being offered in spades.

I have yet to experience any real backlash to anything I’ve shared, and I’m grateful for that. But I’m not naive. I accept that one day I’ll say something that someone won’t agree with and they’ll feel obliged to let me know that in a very not-nice way. That day will undoubtedly suck.

The amazing part here though, is that I’m standing up for something that I’m deeply passionate about, and no one can take that away from me. I realize that I’m taking the harder path by choosing to vocalize what’s important to me, and that it’s much easier to stand back, make jokes, and criticize. I know that because I’ve been on the other side and I know that my actions were motivated by fear since I didn’t take the time to try to understand.

Let me offer up a piece of advice. The next time you read a blog post, newspaper article, a Facebook status update, a tweet, or listen to someone speak their faith or passion in a way that doesn’t make sense to you or seems silly, just stop. Take a minute to stop and listen. Don’t judge or point fingers. Look at the source and see where that person may be coming from. Applaud their effort for having the courage to voice their opinions, even in this day and age when EVERYONE is expressing themselves one way or another.

Most of all, consider where your knee-jerk negative reaction may be coming from and address the source of your criticism. Maybe there’s something there that has more to do with you then the person expressing the thought.

Be compassionate, be gracious, be sensitive, but mostly be honest with yourselves. It’s what we writers are doing each time we sit down and share our stories.

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Come On Get Happy

“The mistake is thinking that there can be an antidote to the uncertainty.” – David Levithan

I shouldn’t be angry right now. Anger and all of its negative energy is in direct conflict with this zen-love-guru attitude I’ve adopted lately. Really, I need to stop this right now.

Listen to your inner guide. Don’t let your ego and false perceptions get in the way of your miracle mind, I think. Take a deep breath.

“Oh, SHUT UP INNER GUIDE!”

I think I’ve turned a bit of a corner here.

Things have been a little on the shaky side these last few months. It’s been a mixed bag of good and bad with my emotions swaying from one extreme to another on a day-to-day basis. I chose to make a commitment to dig myself out of this perpetual rut by taking part in an intensely focused meditation-based program that could help ease me onto a brighter path, hopefully lined with daisies as I walk towards my dream life.

I’m realizing now that perpetual rut is perpetual for a reason. It’s especially true when you’re hacking away at the parts of yourself by engaging in daily battles within your mind to maintain that positive lift you’ve sworn yourself you’d have if you just tried harder or repeated the affirmations enough. They tell you to stop picking at scabs for a reason.

So, yeah, I’m pissed right now. When’s this happiness supposed to kick in? Where’s my so-called enlightenment? Why is this so damn HARD?!

There are two words I’ve been kicking around endlessly the past couple of months (and really, my entire adult life): happiness and love. I want it. All of it and all the time. And not just that, I want to understand what it really means for me. No, I NEED to understand the meaning. It’s at the center of all of this soul-searching and scab picking. What does it mean to be happy? How does it feel? How will I know what it looks like? And the biggie, when will I finally experience true happiness and love?

I’ve been all about the self-love and finding that fulfillment within and not without. It was a huge weight lifted off my shoulders when I finally let go of the expectation of love and what it said about me if I did or didn’t have it from others. My romantic history doesn’t have a whole lot of shine to it, and I admit that part of it stemmed from my lack of self-love. Now I’m enjoying a ride or two on the love train and looking at myself and my relationships with others much differently.

But I still beat myself down. Heck, I’m beating myself down as I’m typing this. You’re whining now, stop it. See!

Will the criticism just stop at some point? Does accepting love and giving love eventually allow you to just be in a constant state of love? How do you compensate for all of the other human emotions like anger or sadness?

My guru says that we are all love. That love did not create this fear or anger I’m spouting off now. But here’s a question: just what does that really mean anyway?

Then there’s happiness. The more I delve into the subject of happiness and what it’s meant throughout the entire history of humanity, the more I realize that this may just have to be something I let go. I enjoy intellectualizing it sometimes and looking into all manner of  viewpoints on the subject but really it’s the experience of it that matters most.

I have an obsession with semantics. I believe that the way we use words lends them weight that we subconsciously graft onto them and that in turn can dramatically shift it’s meaning.  What happiness means to me isn’t the same to my neighbor or my brother, or to you the reader.

Our environment has a lot to do with shaping our dreams whether we like it or not. Just think about the American dream and what our expectations are once we’ve made it through college: high-paying jobs, impressive career, cars, homes, and a beautiful family with a loving spouse.

And therein is my problem with everything. The source of my anger. The very heart of all the agony that this uncertainty has brought to me in every waking moment. The reconciliation of what I feel deep inside that I want for myself with what I think I should want. The impractical versus the practical if you will. I feel resentment that it gets tagged as impractical because it falls outside the framework of what’s considered normal.

So what if I want to spend my time reading texts analyzing happiness for a living (actually considering this) or quit my job without having another one lined up (yup that too) or volunteer or write my blog full-time or any number of things that don’t fall within the purview of what’s expected of me?? The trick here is, I have to believe my indignation has merit. I need to be righteous in that belief and ready to defend against the naysayers who argue that I’m just being a hippie with no real future because I can’t hold down a job like a real woman. Otherwise I’m just constantly blowing steam.

Really what I want most of all is to just feel good. No fancy new-agey stuff here about inner guides, -ings, or egos. Just the simple sensation that where I am is solid and real. That the time I’m spending with the one life I’ve been given is being spent well. I used to say that I didn’t think it was too much to ask, but I guess it’s not so simple.

“Pain is not a punishment. Pleasure is not a reward.” -Pema Chodron

I’m outside of the box right now trying to string pieces together and I find it funny that in some ways, I’m just as confused and uncertain as I was before I started this process. I have tools now that I didn’t have before, namely a new awareness of myself and those around me. With that awareness, however, I also have many more questions. I didn’t even think that was possible! I question everything much more and this all just seems so much scarier and more frustrating than I could have imagined.

One friend who’s on a similar journey said today that maybe it’d be better to just turn back and return to the way things used to be. At least we didn’t question things as much. I paused and then said that we’d just be exchanging one misery for another. This time I know where I’m coming from even if I have no idea where all of this is leading me.

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Today’s Debate: Will Doing More Housework Help You Lose Weight?

We’ve all been there. You look around your home and see the laundry that’s accumulated, dishes that need to be washed, a floor that needs some scrubbing, and a closer inspection of the food that’s slowly going bad in the fridge. If you’re anything like me, you see this mess and wonder how much longer you can go before you’re able to make time to finally clean. Another week maybe?

It’s a bit of a catch 22 because I know it will make me feel more focused to get work done in a tidy space, but is there anything more monotonous and time-consuming than cleaning? I know where everything is, and there’s so much more I’d rather do with my time. Eventually I get it done and besides, it’s not exactly hard or taxing. Compared to lifting 145lbs at the gym, a couple of hours organizing my home is not so bad at all.

I consider myself fairly healthy and fit but I would never say that doing housework has any part in that statement. I put the effort into my diet and a rigorous exercise routine to maintain my waistline and I consider this to be the crux of a successful weight loss and weight management program. Not everyone agrees.

A recent New York Times titled What Housework Has to Do With Waistlines” is causing some controversy among women and health experts. Researchers at the University of South Carolina argue that women have gained significant weight in the last fifty years due in part to a large reduction in energy expenditure, most notably, less time doing strenuous housework such as vacuuming, cooking, and doing laundry.

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The last fifty years have seen a significant shift to sedentary lifestyles with more time spent sitting in front of a television or computer either at work or at home, and more time in a car traveling from place to place. According to Dr. Archer, “women…once had been quite physically active around the house, spending, in 1965, an average of 25.7 hours a week cleaning, cooking and doing laundry.” By 2010, “women were spending an average of 13.3 hours per week on housework.”  The statistics for television viewership has also doubled within this same time frame, showing that people are substituting time spent doing calorie-burning activity with longer periods of inactivity.

The researchers point out trends in American society that reflect what many people agree is in some ways, part of the larger obesity epidemic that’s currently gripping our nation. It’s difficult to refute the statistics that reflect an ongoing lack of emphasis on physical activity as jobs are becoming more and more sedentary, and physical education programs are cut from schools.

This study also highlights the crucial point that our labor statistics have changed significantly as women began to leave their homes in the 1960s and 1970s and into the workplace in increasing numbers. In 1950, 34% of women participated in the workforce. Those numbers swelled during World War II and then went back down after the war as the baby boom of the 1950s took hold. By 2000, that number grew to 60%. The Department of Labor estimates that 92 million women will be in the workforce by 2050 with a nearly equal share of the job market with men.

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The types of jobs available to women, and men for that matter, have dramatically changed since the mid-20th century. Gone was Rosie the Riveter and the factory women taking an active part in the war machine of the 1940s, replaced by the power suits of corporate America in the 1980s and beyond. Most of the hard-labor jobs that required workers to spend most of the day moving and off their feet have either been replaced by machines or were moved overseas where labor costs are cheaper. The shift to desk jobs that require long stretches of time sitting in front of a computer (much like what I do on a day-to-day basis) is a major contributor to the current lifestyle that locks both men and women in unhealthy patterns.

These trends highlighted in this study do not give us the whole picture. Making the statement that less housework performed by women has a big part in the current obesity and weight-related health crises is not only narrow-minded, it’s just plain wrong.

These conclusions neglect some of the main arguments that most health experts, doctors, and industry leaders have made with respect to the food industry, changes in our food policy, socioeconomics, and access to healthy foods. Most agree that the main problem in our country is the quality of food, although I would also argue that it is multifaceted and includes different variables (such as exercise, our psychological and emotional relationship with food, and culture) that must be considered to devise an effective approach to improve this situation.

While the statistics show that women are spending less time doing domestic chores now then fifty years ago, they do not account for how women may be spending that time now. It’s assumed that they’re just lounging around doing nothing, but I disagree. They may be shuttling their children around to after-school activities and practices, volunteering, caring for their parents, working a second job, or even going to the gym. That’s a lot of activity to make up for that percentage drop. And yet we still face astronomical growth rates of diabetes, high blood pressure, and size on the national level. If it’s not the lack of housework, than what is contributing to these trends?

A major aspect of the obesity epidemic is the quality of food that we consume today versus fifty years ago. The obesity rate jumped from 15% of the population the late 1970s to 23% in the late 1980s. What changed during the last quarter of the 20th century to cause this rapid growth? Women joined the workforce in droves, but surely that’s not the tipping point in and of itself. This period coincides with a number of changes to our food production and also to our culture. The spark of social movements brought the issues of minorities to the forefront, and women were no exception.

The study focuses on a very specific group of women from the mid-20th century and their diaries during that time. Betty Friedan’s The Feminine Mystique, was a landmark book for women and its impact on the movement that led to important social changes towards equality. But the domestic housewife of the 1950s and 60s epitomized as the archetype for women’s experiences of the time and also used as the basis for this study only reflects the experience of middle to upper middle class white women in suburban areas.

This neglects the stories of minorities, lower-income and urban populations, a major criticism for Friedan’s work and this study. These women had larger numbers already participating in the workforce, and greater challenges in accessing proper health care or natural resources as readily. They weren’t a part of Friedan’s “cult of domesticity” and I think the same disparities exist today to some extent. Indeed, the current obesity epidemic afflicts minority and low-income populations in greater numbers than their white and/or upper class counterparts.

The production of our food also took a major directional shift in the midst of a population boom and the growing demand for convenient foods, ie. fast foods, at a cheaper cost. The practice of food preservation and crop pesticides was already in use for a long time prior to this period, but everything escalated to favor the growing appetite of the American public and a gradual move towards globalization. Food underwent a strenuous production cycle from raw material to pre-packaged, chemical-laden products before it hit the road and traveled long journeys from coast to coast (or continent to continent) to  make it to your supermarket and hopefully, in your pantry. These preservatives helped make this possible and the food industry saw what this meant for their bottom line and their profits.

Our food industry has become a giant paradox. As the production of processed food ramped up in the late twentieth century, access to natural food sources went down. The cost of organic foods sans pesticide use is astronomical in comparison with their processed counterparts. It costs less to get a value meal at a fast food chain than a prepared salad. Food deserts grew across the country as certain areas found themselves void of quality produce. And the environmental impact all of this has had from the use of non-biodegradable materials, natural resource depletion, soil degradation, pesticide use, and of course, the development of my enemy, the GMO, has been devastating in the past forty years.

Additionally, major food giants and restaurant chains are manipulating our biology to encourage more eating of their products by loading them with carefully constructed combinations of fat, sugar, and salt designed to entice our senses and keep us consuming. A great article that highlights this particular trend was also featured recently in the New York Times Magazine by Michael Moss, The Extraordinary Science of Junk Food.” The saturation of unhealthy junk food in the American diet in conjunction with the aggressive marketing tactics of the companies that make them has played a huge role in not just the obesity epidemic but in our psychological relationship with food.

This particular trend affects our children drastically by establishing unhealthy patterns early in life. The poor quality of school lunch food coupled with a drastic cut in physical education programs exacerbates the problem of obesity among children. Also, fewer kids are eating dinner with their families at home each night, choosing to either snack on junk foods in front of the television or their computers.

There’s more. There’s always more. The point is that we can’t just look at one side of this issue and draw conclusions from there. Doing more housework may burn a few more calories here and there but it’s not the single largest factor in why you may be struggling with your weight.

Take a look at your diet and your food choices. Take a look at the amount of time you spend doing exercise or activities that help raise your heart rate to burn calories compared to the amount of time you spend sitting or inactive. Take a look at the way you spend your time with your families and how much of that encourages a healthier lifestyle and mindset.

There is no simple answer or approach to combat the growth rate of obesity and weight-related diseases. It is a complex issue that will take time and a vigorous public health effort to sort out on the national level. We do not live in the same world we lived in fifty years ago and aside from acknowledging those differences, it’s impractical to try to recreate those circumstances in modern times. Our lives and our priorities have changed. We communicate and engage in different ways. It’s up to us now to stop looking back, adopt new methods to restructure our relationship with food and to educate future generations on how they can make changes starting now.

What did you think of this study and its argument about housework? What do you think contributes to our obesity epidemic? How can women help turn this problem around and what role should they play? What are you doing to promote a healthy lifestyle in your home and your community?

I’m curious! Drop me a line anytime and remember to pay it forward. :-)

References:

Posted in Commentary, Featured Favorites, Latest Musings, Newsworthy Articles, Nutrition and Health | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 6 Comments

Homemade Granola, the Healthy Kind. (RF Sugar-Free)

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Just look at it. Isn’t it pretty? That’s my breakfast. Day in and day out. I believe in having a solid breakfast that’ll not only get you through the day but will also pack in as much nutritional value as possible. So what’s in this beautiful bowl?

  • 1 cup of 0% plain greek yogurt, preferably Fage, for the protein
  • ground flaxseed, for the fiber and omega-3
  • handful of natural almonds, for the vitamin E and some healthy fat
  • any combination of berries, usually strawberries, blackberries, and blueberries, for the fiber and antioxidants
  • drizzle of honey, for sweetness

and the very last, somewhat key component,

  • granola,  for all of the above and that extra crunch

I love my granola. I go through bags of the stuff. My go-to breakfast just isn’t the same without those yummy clusters I’ve come to rely on each morning.

That was until one day last fall when I decided to actually read the nutrition facts label on the back of the bag before doing my usual grab and dump into the basket at the grocery store. I don’t know what made me go there, but there was no turning back. Clocking in at close to 20g of sugar, that wonderful bag of granola nearly gave me a toothache just holding it while standing in the middle of the cereal aisle. Crap. Crap crap crap. I can’t buy this anymore. What was I going to do?

I don’t think you understand. This like, changed my life. I mean, how was I going to sit here writing a blog about healthy eating and tell my friends about my food choices while eating this sugar-covered (but oh my GAWD, SO DELICIOUS!!!) sorry excuse for a health food?

That’s when I dialed into the idea that not all foods marketed as “healthy” are actually healthy. I know, breakthrough!

It’s like those Yoplait yogurt flavors that border on the insane, like banana cream pie and strawberry cheesecake. Oh, and then why don’t we go ahead and top it with this crunchy, sweetened granola to really brighten up your day, right? Um, it’s supposed to be yogurt, not dessert! And, if you’re buying it because it says ‘cheesecake’ on the label, then maybe you should stop and take a good hard look at your priorities. Or at least a good hard look a that nutrition facts label. Like I did. (And then weep in the privacy of your own home. Like I did.)

Ok, so major diet shift for me here. I started hunting for the perfect granola alternative. My musts included crunch factor, nuts, some light sweetness, and absolutely NO RAISINS, or any dried fruit for that matter. I hate raisins. And dried fruit adds unnecessary sweetness.

I experimented with all sorts of brands and combinations and came to two majorly important conclusions:

  1. Healthy granola, you know the real healthy kind, is WICKED expensive.
  2. I’m a picky bastard. 

I’ve been blogging for a little while and I spend a good part of my time looking at recipes for ideas and inspiration. I’ve seen dozens of recipes for homemade granola but I always filed that away in my mind under the “never gonna happen” heading. It just seemed so complicated and beyond what I was capable of pulling off in the kitchen.

Then I had another breakthrough last week. That’s dumb.

Yeah, brilliant, right?! It is dumb to second-guess yourself and dismiss something outright without even giving it a try. It’s a horrible habit I have that I’m trying to break each day with considerable effort and practice. I guess, in some ways, making my own granola was  putting some of my recent spiritual practice into work by proving that yes, I can do something that I really want if I just set aside the fears (“Christ, I’m going to burn all those little oats. Poor little oats!”), and give it a try. So that’s what I did.

And boy, was I glad I kicked my fears to the curb because I made the BEST GRANOLA EVER MADE IN THE HISTORY OF THE UNIVERSE! Cross my heart.

Since I adore my blog community and I’m a great humanitarian, I’m going to share this slice of heaven with each of you. Just remember to share.

Maribel’s Actually Healthy Refined Sugar-Free Granola aka  BGEMITHOTU Granola :-)

INGREDIENT

  • 3 cups old-fashioned oats
  • ½ cup raw almonds, roughly chopped
  • ½ cup wheat bran
  • 1/3 cup ground flaxseed
  • 3 tbsp unsweetened coconut flakes
  • ¼ cup honey (little less than the full measurement)
  • 3 tbsp natural maple syrup 
  • 1/3 cup extra-virgin coconut oil, melted
  • 1 tsp vanilla extract
  • ½ tsp ground cinnamon
  • ½ tsp kosher salt

INSTRUCTIONS

1. Preheat oven to 325°F. Line a large baking sheet with parchment paper.

2. Prepare almonds by roughly chopping into bite size pieces. You’ll need a large, heavy chef’s knife to do this.

3. Combine the oats, wheat bran, flaxseed, coconut, and almonds in one bowl. In another bowl mix the coconut oil, maple syrup, honey, vanilla, cinnamon and salt together making sure everything is incorporated well.

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4. Pour all of the dry ingredients onto the pan first, then pour the wet ingredients slowly over the top. Stop several times to mix everything together and spread across the pan with your spatula. By the time you’re done the oats should be in an even layer with a nice coating of the wet ingredients throughout.

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5. Bake in the oven for about 20 minutes, but set your timer for 10 minutes. You need to remove the pan about halfway through to stir the oats around and ensure that top layer is also baked. Place it back in the oven for the final ten minutes, but make sure to eyeball it, especially if your oven is wonky like mine and has a tendency to overheat after awhile. We want toasty oats, not burned oats!

BTW: Your entire kitchen will be enveloped by the incredible aroma of the granola- I am not kidding you. The cinnamon and maple syrup are the culprits, but it was very heartening to see and smell what I already knew would be a delicious treat. You’ll feel the same, trust me!

5. Take out the granola after the final 10 minutes have lapsed or until the oats are nice and toasted. Let it cool on the tray for 15-20 minutes. The oats will continue to harden as they cool down so you’ll get that crunchy granola texture we’re all used to. Then, that’s it! You’ve just made your own granola my friend! And you’ve saved money since you’re not buying the expensive granola at the store. Pat yourself on the back. You’ve earned it. :-)

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Make sure you store in an airtight container. It should keep for up to a month….that is, if you haven’t gone through it all before then. If not, then I applaud your restraint. I’ve already gone through several cups of this stuff and it’s only Wednesday. Otherwise, this would make a great homemade gift for another granola-lover who can appreciate the fact that you made this stuff, BY HAND!

The ultimate test came the next day when I happily brought my homemade granola with the rest of my breakfast accoutrements to work. Conclusion? BEST. GRANOLA. EVER. Starting off a Monday morning at work with a smile on my face is the only way to go.

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I have done the impossible!! I proved that I can actually do something once I set the doubts and fears aside, and moreover, that I can enjoy each second of that process. I have devoted so much time this year to reconnecting with myself and that also means that I’m taking a harder look at all of my dreams, big and small. Yes, making my own granola is a dream- why? Because it means that I’m creating. I spend so much energy deconstructing and picking apart everything that I sometimes forget what it feels like to build. Cooking helps me remember that. Writing helps encourage it even further. So it brings me a lot of joy to come back here to share this fun little miracle recipe that helped lift my spirits. I hope it brings you joy as well! ♥

Recipe adapted from Coconut Pecan Granola from Bakerita and Megan’s Granola from AllRecipes.

Posted in Healthy Recipes, My Pretty Apron | Tagged , , , , , , , , , , , , , , , , , | 10 Comments

Meatless Mondays: Simple Lentil Soup (With Paleo and Gluten-Free Option)

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Let me start by apologizing to my mom. I’m sorry Mom.

Thankfully, she doesn’t use the internet and I don’t really go into detail with all of my posts so she can remain blissfully unaware of what I’m about to say.

I don’t like my mom’s beans.

There, I said it. My mom is an incredible cook, truly, but growing up I always hated eating beans and anything in the bean family. It doesn’t help that I’m Latino and rice and beans are staples in our diet so there was no avoiding it no matter how much I disliked them. Once I was old enough to start serving my own food, I discreetly added more rice and less beans and just sort of pushed them off to one side of my plate for easy disposal once I was done. Given my strong reaction against the things, I figured I just wasn’t a fan of beans and moved on.

That was until I started to go out for meals on my own and had my first real religious experience with beans. Okay, maybe religious experience is a bit extreme, but it was the first time I ate something in the bean family that not only didn’t want to make me hurl, but made me want to shovel more onto my plate and into my mouth because it tasted so damn good. It was when I realized that it wasn’t the beans fault, it was just the way my mom prepared them. Yikes. How was I going to avoid this landmine?

Luckily, I went away to college and I had four years to experiment with beans on my own to figure out the best flavor combinations that suited my tastes. I think I’ve done a pretty good job of figuring that out, but one particular legume that’s given me some trouble has been lentils.

Lentils are much simpler to make from scratch than say, red or black beans which require hours of soaking and boiling to get them soft and tasty. But you have to be careful with them too. Since they’re smaller and grittier in texture, you could end up with a mushy mess or end up in bland city. I’ve had issues getting this just right, but I think I finally figured it out with this recipe.

INGREDIENTS

Lentil Soup Ingredients

  • 1 cup of green lentils, washed and rinsed
  • 2 medium carrots, peeled and diced
  • ½ large yellow onion, diced
  • 3 cups of vegetable broth, low-sodium
  • 1 generous cup of baby spinach
  • 1 ½ tbsp of tomato paste
  • 3 garlic cloves, mashed
  • 2 tbsps of red wine vinegar
  • 1 tbsp of fresh thyme, roughly chopped
  • 1 tbsp of extra virgin olive oil
  • 1 tsp of kosher salt
  • ½ tsp of ground black pepper

*If you’d like to make this Paleo-friendly, just omit the red wine vinegar and replace with lemon. For gluten-free, check that the tomato paste, broth, vinegar, and lentils (if you’re using from a can) were produced without gluten. That’s it! 

INSTRUCTIONS

1. Place a 4 quart stock pot over medium heat and add olive oil. Allow it to heat for 30-45 seconds or until you can smell the oil, then add the garlic.

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2. Saute garlic for 30 seconds. Add the carrots and onions and mix well. Cook for about 2-3 minutes and then add the tomato paste. Mix well.

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3. Let the onions, carrots, garlic and paste to cook for 3-5 minutes or until the onions begin to soften. Pour the vegetable stock into the pot and then throw in the lentils, salt, pepper, and thyme. Raise the heat to high and stir everything together. Wait for the soup to boil before reducing to a simmer and placing the lid.

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4. Leave the soup to simmer. Keep your eye on it and stir often to make sure the lentils are mixed well . After 15-20 minutes, check to see if they’re softening up. If the soup consistency is too dry for you at this point, you can add another half cup of broth or water and mix well. Cover with the lid and give it another 15-20 minutes or until the lentils are completely cooked through.

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5. Pour in the vinegar, mix well, and let it simmer for another 2 minutes. Lastly, add the spinach and stir into the soup until it begins to wilt. Turn off the heat after about 2-3 minutes.

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6. Pour your serving into a bowl and…that’s it: ENJOY!! Serve with a side of crusty seeded bread or just eat it by itself as I did.  It works either way. :-)

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This is a perfect base for any variation that you’d like to try with lentils. Consider removing the garlic and add curry spices (coriander, garam masala, cumin, cardamom, etc) and yogurt to give it a South Asian flair. Or you can keep it in season by adding leeks, sweet potatoes or squash, and hearty greens like Swiss chard. There’s a lot that you can do to really adapt this to what suits your taste.

Also, keep in mind that one cup of lentils gives you about 18g of protein, 16g of fiber and is also a great source of iron, potassium, folate and a number of vitamins and minerals, which makes this a hearty option for a healthy, meatless meal. It’s also incredibly cheap! I made all of this with what I had on hand in my kitchen and it cost me less than $10 to put it all together.

Cheap, healthy, meatless, and most importantly, delicious! Sorry mom, but this recipe is a keeper. :-)

Posted in Healthy Recipes, Latest Musings, Meatless Mondays | Tagged , , , , , , , , , , , , | 8 Comments

Saturday Upsides: The Illusion of Control

saturdayupsidesbuttonDamn, this is hard, I thought. I laid on the bench, struggling to remember all of her instructions as I pushed the bar up as straight as possible. Of course this is hard. Bench pressing isn’t meant to be easy. Shut up and focus! I have to shout to myself internally otherwise I’d lay here all day debating the best way to get this bar up. I felt the bar wobble left and right until I finally got the balance needed to cleanly get it straight up and down. By the end of the set, I knew it wasn’t perfect, but I was able to get a few in that were controlled and stable. A few is better than none and next time it’ll be better. Perfect control is the goal. At least in my head.

Out of the gym, this idea of control takes on different meaning. I constantly feel like I’m on a tightrope where I wobble from side to side on how far I should stick my neck out to change my circumstances. It’s like someone else has control of the wheel and I’m left a bystander to my own life passing by before my eyes. I’m totally helpless in this scenario. But I’m also blameless, and this is where I fight myself. I’m totally to blame here for not taking control of my life. No one else has the power to change my thoughts and force my hand except for me. But… do I really have control? What does control really mean anyway? And more importantly, do any of us have true control in our lives or are we just deluding ourselves?

I’ve recently started an intensive exploration into my fears and attitude via a forty-day program that incorporates meditation, affirmations, and writing. I’ve never really tried anything like this and I figured now was as good a time as any to proactively change my thoughts so that I can finally feel in control. Again, perfect control is the goal, right?

Well, the thing is, in less than a week I’ve started to question the very idea of who or what has the power to influence my actions and create change. The obvious answer is, I do. But how much power do I really have? Or rather, where do I draw the line between what I have the power to control versus the influence a situation or experience has on my mind or emotions? I mean, I’m not a robot. Sometimes things happen and I’m going to react in that moment the way that feels natural, be it anger or shock or amused. How can I control that or why would I want to? Aren’t those experiences what forces me to learn and eventually grow? Everything shouldn’t culminate in some foregone conclusion where I can already determine my feelings simply because I have control. That seems….unnatural.

Yet, here’s where that tightrope plays a role and why I wobble. I admit that I do have control over my actions and some of those actions include the thought process that goes with. But maybe control isn’t the right word.

Let me take a step back here. Here’s how Merriam Webster defines control in the form I’m using it:

con·trol verb \kən-ˈtrōl\

a : to exercise restraining or directing influence over :regulate

b : to have power over : rule

c : to reduce the incidence or severity of especially to innocuous levels <control an insect population> <control a disease>

Each of these definitions points to direct and immediate influence over something by exerting power. Control, in essence, is a tool of power.  If I try to translate this to my predicament, I assume this would mean that in order to be in control, I would need to display unflinching power towards my mind and all of its ruminations so that I could force a  desired outcome, which in my case, the desired outcome is true happiness. It’s a bit like making your mind a totalitarian state where your conscious mind plays dictator with your subconscious mind so that you can pull your ego into check and do whatever it is you need to do to achieve your goal. Sure, it’s an extreme metaphor, but this is extremely important and it puts things in perspective. So what happens when you aren’t successful? What happens when the subconscious fights back or the power isn’t total enough to influence your conscious mind the way you want? If you follow my metaphor, you can only imagine the consequences.

In some ways, I already know the answer. Trying to control my mind has been, and in some ways, always will be a losing war. I beat myself up each time I fail and it becomes a sick cycle with repeated acts and repeated punishments. I admit, this is insane. Like I said, I’m not a robot and it’s unnatural to try to force your mind with the intent of total control over its processes. Besides, don’t I always point out that the mission of this blog and really, the point of everything, is to acknowledge that I’m on a journey, and a big part of that journey is the gradual process of figuring things out based on my experiences? As desperate as I am for change in order to fully embrace happiness in my life, I can’t dismiss the journey. And unfortunately (or fortunately depending on how you look at it) that’s going to take time and forgiveness. Lots of it.

Here’s another word to consider:

choose verb \ˈchüz\

transitive verb
a : to select freely and after consideration <choose a career>

   b : to decide on especially by vote : elect <chose her as captain>
a : to have a preference for <choose one car over another>

   b : decide <chose to go by train>
intransitive verb
1: to make a selection <finding it hard to choose>
2: to take an alternative —used after cannot and usually followed by but <when earth is so kind, men cannot choose but be happy — J. A. Froude>

Emphasizing the point that making a choice means that you’re doing so freely after doing due diligence and weighing the options, I can conclude that this is not only a better word but a more worthy one in relation to my goal. It doesn’t require inhuman power over the mind nor does it ignore all the parts that make up your journey. It nudges you to look around and decide for yourself what the alternative would look like if you took a different course. I would argue that the act of choosing gives you more power than the act of control because it requires more effort and I think, it demands more of your heart.

I can choose to get out of bed to write that cover letter or send an email instead of procrastinating by watching another episode of Battlestar Galactica on Netflix (FRACK!). I can choose to accept that invitation to meet up with a friend instead of staying at home to wallow in self-pity. I can choose to sit and write down what I’m feeling instead of reaching for food to drown out my emotions. I can choose to take a risk on something new instead of standing still, unhappily repeating the same things each day. It’s the power of choice that I should embrace and consider more keenly as I seek to rebuild and strengthen my relationship with myself.

When I look back and view my life with all of its ups and downs, I’m hoping to see how the decisions I’ve made were done out of hope and happiness and not out of fear. I’m hoping that will outweigh the bad and allow me to see that I’ve been happy all along simply because of the very act of choice. I’m not there yet, and it still feels far away. But today I’m choosing to see that control is just an illusion and that with time I can relinquish the idea of control in favor of the positive influence of love.

ADDENDUM: Upon discussing this post with one of my close friends, I came to a couple of realizations. When I sit down to write these posts, they’re mostly ‘figured out’ as I’m committing the words to the screen. I don’t plan them out and it usually makes it way out of my head as a stream of consciousness that I try to translate in a way that makes sense. It was awesome to continue this process after I published with a trusted friend. So I decided to come back and share the most recent stream, unedited, with you. Perhaps it takes things one step further. I choose to think it does.  :-)

Pearl: I love the forgiveness piece that you’ve been talking about
 me: yeah thanks…forgiveness fridays!
  its the hardest part
 Pearl: :)
  so true
me: between that and overcoming the fear
  ridiculously hard
 Pearl: I honestly don’t even know what it really feels like
  to forgive
 me: yeah?
  yeah me either
  were so hard on ourselves
  u know
  one thought i had, a dark thought
  this week
  was that i dont remember the last time i felt happy
  like truly happy
and i dont know really what to think of that
  but
  i guess part of what im exploring are the semantics and what words mean
how to define them and what weight to give them in my life
 Pearl: I like that…
  especially with words like happy and success we’re so influenced by what the world tells us that looks like
Pearl: by happy do you mean a certain “lightness in being”
  i think i associate happiness with calm and lightness in the way i walk in the world
and that has a large part with my thoughts about myself
  and how i react to the world
  now you got me thinking about this :)
me: lol
  yeah i havent gotten around to defining “happy” yet
  but i know i don’t feel in the “light”
  and i haven’t in a long time
  i experience moments of good
but a perpetual state of good or happiness is…elusive
  and thats because of fear
  the fear has become….everything
  like a cancer
 i think what i struggle with when it comes to control is this idea that i need to change my thoughts and pick myself up to get shit done
  and i constantly refuse to
  out of laziness or indifference or procrastination or whatever
  and then i punish myself for that
  but again, semantics
  contol inherently ties in with negative meaning and associations
choice doesn’t shirk responsibility and the flexibility of choice brings with it more consequences
  hmm..something i shouldve put in the blog post
  but
the point is that in some ways i need to take pressure off my back while also applying more of the responsibility on my shoulders
  its a give and take
  almost a 1:1
  but going from dark to light
  …ha
  i like the way im descrbing this
a lot of these thoughts are so organic, its funny
Pearl: why is it funny?
  you’re a wise owl
me: lol
  like the potato chips

Share you upsides and read others on Bonnie’s page, Recipes Happen, each Saturday.

Stay warm, stay positive, forgive yourselves, and keep paying it forward. :-)

Posted in Latest Musings, Saturday Upsides, Wellness and Spirituality | Tagged , , , , , , , , , , , , , , , , , | 9 Comments

Cinnamon Lover’s Coffee Cake (Gluten Free and Refined Sugar Free)

Let me be honest with you. There are few things in the world that I love more than coffee. Not espresso. Not cappuccino. Not lattes or macchiatos. Just regular ol’ drip coffee served in a hefty cup, preferably covered in some sort of cheesy cartoon montage of somewhere I’ve traveled. I battle back and forth with cutting my coffee consumption to a reasonable level because there’s nothing scarier than the realization that caffeine can totally screw you up while in the midst of a withdrawal headache. I’ve settled on a reasonable two-cup a day habit and I ignore any and all research that argues coffee is evil.

With my coffee addiction in check, I’m pretty much cruising through my healthier lifestyle by managing to kick my coffee AND pastry habit from years before. Oh man, the time I’ve clocked at Au Bon Pain, browsing through that long line of delicious, sugary, slices of heaven they have in front of the windows (they totally do that on purpose). I mean, really, how could I get a cup of coffee without picking up a cheese danish? Starbucks was even worse. The coffee cake. It was a given that if I got my fix at Starbucks, I was usually picking up a piece of coffee cake as well. When they came out with the reduced-fat cinnamon swirl cake, it was like my prayers were answered. If it’s reduced-fat, it doesn’t count, right? RIGHT?? Oh, if only I could go back in time….

I’ve come to my senses. Of course it counts. Especially now that they actually post those calories next to the little cakes, I can stop deluding myself. So it’s been a very VERY long time since I’ve scraped up pieces of streusel topping from the bottom of a Starbucks pastry bag after breaking into the crumbley wonder of a coffee cake. Until now.

It recently dawned on me that all of my research into paleo and gluten-free baking recipes could actually help me find a new way to indulge in a coffee cake that won’t make me want to cry for fear of how much sugar and fat I’m eating. Keeping in mind that this was purely educational and that I would not, I repeat WOULD NOT, make this a new morning habit (it’s refined sugar-free, so that’s ok, RIGHT?!), I sought to find the best of both worlds and have a fun, new little treat that I can add to my recipe book. And…I succeeded!

Oh and PS: if you’re not a fan of cinnamon, then this is not for you! But, you can adapt this to include fruits like banana and blueberry, or just nuts for the topping.

CINNAMON LOVER’S GLUTEN-FREE COFFEE CAKE

INGREDIENTS

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Cake

  • 1 cup of almond flour
  • ½ cup of coconut flour, sifted
  • ½ tsp of baking soda
  • ½ tsp of salt
  • 1 cup and 2tbsps of almond milk
  • ¼ cup of honey
  • 2 eggs
  • 1 tsp vanilla

Cinnamon Swirl

  • ¼ cup of coconut oil, melted
  • 2 tbsp of honey
  • 2 tbsp of ground cinnamon

Streusel Topping

  • 1 cup of pecans, chopped
  • ¼ cup of unsalted butter, softened* (can use coconut oil if you prefer)
  • 2 tbsp coconut flour
  • 2 tbsps of unsweetened coconut flakes
  • 1 ½ tbsp of ground cinnamon
  • 1 ½ tbsp of honey

SPECIAL TOOLS

  • 8×8 inch baking pan
  • Balloon whisk
  • Sifter

INSTRUCTIONS

1. Preheat oven to 325° F. Grease an 8×8 inch baking pan with coconut oil. Make sure to coat well otherwise the cake will stick.

2. Pull out 2 mixing bowls, one for dry ingredients and one for wet ingredients. Add the almond flour to the bowl first. Then sift the coconut flour with the baking soda and salt together and add with the almond flour. Whisk all the dry ingredients together and set the bowl aside.

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3. Pull out the second bowl and add the eggs, milk, honey, and vanilla. Whisk together well and set aside.

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4. Add the dry ingredients to the bowl with the wet ingredients and mix well with a fork. The batter will be thick and kind of spongy. Once all the dry ingredients have been incorporated, set the bowl aside.

5. Next, it’s swirl time! Add the coconut oil, cinnamon, and honey to a small bowl and mix well with a fork. It should be smooth with a consistency similar to a glaze. Set the bowl aside.

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6. Before getting started on the topping, make sure the butter is soft. Cut the butter into small pieces and add to a mixing bowl. Next, add the pecans, honey, coconut flakes, coconut  flour and cinnamon. Cut the butter into the mixture with a fork until it’s incorporated throughout and it’s in small pieces.

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7. Now we put it all together. Using a spatula, scoop out the batter and spread across the bottom of the greased pan. Then add the swirl glaze and using a knife, move it through the batter creating a swirley (get it?!) pattern.

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Finally, add the streusel topping by using your fingers to spread it all over the top.

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8. Place the pan in the oven and bake for 20-25 minutes, or until a toothpick comes out clean.

9. Allow the cake to rest for about a half hour. Flip over onto a cooling rack, but make sure you have a mat underneath because some of that crumbly goodness on top is going to fall off before you flip it topside up. Just a tip!

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10. And there she is! Cut yourself a slice and serve it up with a cup of coffee in your favorite mug (I ♥ my coffee cup). Indulge and enjoy as a little treat for the weekend. You’ve earned it!

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Like I said, it’s not going to become a habit. Honey isn’t the solution to everything, but this cake does offer some nutritional merit via the cinnamon and it manages to stay grain-free and refined sugar free. That plus my coffee makes me pretty damn happy. :-)

Recipe adapted from Esther of Paleo on Main, Cinnamon Pecan Coffee Cake

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Meatless Mondays: Southwestern Quinoa Salad with Greek Yogurt-Avocado Dressing

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One of the things I enjoy most about cooking, is discovering how to adapt flavors that I’ve grown to love in new and interesting ways. Some of my favorite cuisines do just that by elevating simple dishes into the realm of extraordinary by focusing on key ingredients and allowing them to shine. Mexican food is no exception.

Now, you say Mexican food and people have a pretty broad idea of what that means for them. You’ve got your ooey-gooey cheesy variety of tacos and burritos that makes up the staple of supermarket frozen food aisle Mexican food and their fast food counterparts. You’ve also got your Tex-Mex which blends the best of Southwestern cooking and south of the border specialties. And then you’ve got your truly authentic Mexican food which is regional, unique, and incredibly delicious. Fast food aside, you’ve got a tremendous array of beautiful, vibrant foods that lend robust flavors to your dishes that I believe make a great foundation for all kinds of vegetarian recipes simply because they’re packing so much goodness as is.

I decided to go back to one of my basic super ingredients, quinoa, as a base for this Mexican-inspired salad.  This recipe is packed with all sorts of nutrients including fiber, protein and good fats from the avocado which makes this a great go-to for a healthy and filling meal that’s easy to make. I also wanted to have a bit of fun with this one by taking it one step further and including a brand new ingredient I’ve never used before: jicama.

I’ve seen dozens of recipes with jicama but I had no idea what to expect from this potato look-alike. Upon learning that it’s native to Mexico, I thought, I have to give this a try. I’m so glad I did because it’s a yummy addition, providing a nice sweet crunch (similar to an apple) and an extra boost of fiber and vitamin C. It can be cooked or eaten raw which gives you a variety of ways to add this to do your meals and is in season from late autumn through spring, although it’s available year-round.

Without further ado, my Southwestern Quinoa Salad with Greek Yogurt-Avocado Dressing:

Southwestern Quinoa Ingredients

INGREDIENTS

Southwestern Quinoa Salad

  • ¾ cup cooked white quinoa
  • 1 can of black beans, no salt added and rinsed
  • 1 cup of whole kernel corn, no salt added
  • ¼ cup red pepper, diced
  • ¼ cup cubano pepper, diced
  • ¼ cup red onion, diced
  • ½ jicama, peeled and cut into matchsticks
  • 1 green lime
  • ½ cup fresh cilantro, chopped
  • 1 tsp dried oregano, preferably Mexican
  • ½ tsp granulated garlic powder
  • Freshly ground salt and black pepper, to taste

 Greek Yogurt-Avocado Dressing

  • 1 ripe Hass avocado
  • ½ cup plain 0% greek yogurt, (I used Fage)
  • 1 garlic clove, minced
  • 1 cup Italian parsley, chopped
  • ¼ cup extra-virgin olive oil
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • 1 lemon
  • Freshly ground salt and black pepper, to taste

Special Tools

  • Food processor

INSTRUCTIONS

1. Make your quinoa ahead of time.  Be sure to rinse thoroughly before cooking. For this recipe, I used 1.5 cups of salt-flavored water in a microwave-safe bowl, placed the washed quinoa inside, covered with a lid, and cooked in a microwave set on HIGH for about 8 minutes. *I only had white quinoa on hand, but this recipe would work great with red quinoa. Flavor your liquid by either using salt and lime juice, or a vegetable broth to create a more flavorful quinoa. 

2. Prep all of the ingredients by peeling, rinsing and chopping. Set aside.

3. Place the cooked quinoa in a large mixing bowl and fluff with a fork.

4. Now here’s the easy part: just toss everything into the bowl! Save the cilantro and seasonings for last, but really, it’s just that simple. Mix well, taste and adjust seasonings if necessary, and set aside.

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5. Make your avocado dressing. Place all of the ingredients in the bowl of a food processor and set to mix until the dressing is at a smooth consistency. You can add more lemon and oil to make the dressing less thick. * This dressing is VERY versatile! You can keep it fairly thick and use it as a vegetable dip or topping. You can also add any number of herbs like dill or tarragon if you have it on hand.

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6. Scoop some of the quinoa salad on your serving plate and drizzle the avocado dressing over the top. Garnish with fresh cilantro. Serve!

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Next time you’re craving a bit of Mexican, ditch the cheese, fat and the preservatives (and the meat!) of the fast food stuff, and go for a Mexican-inspired dish like this one to keep yourself healthy and satisfied. See you all next Monday. :-)

Do you like cooking with quinoa? What are your favorite Mexican foods and how would you  make them healthier if possible? Drop me a line- I’m curious!

Posted in Healthy Recipes, Latest Musings, Meatless Mondays | Tagged , , , , , , , , , , , , , | 2 Comments

Saturday Upsides: Call My Bluff Because I’m All In

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It’s been a little while since I’ve taken the time to look at the upside. That’s not to say that I haven ‘t been optimistic here and there, even through my bout with the flu this past week. There’s been a shift in my perspective however, which gives me pause to consider what some changes could mean for my future, as hazy a picture as it may seem right now. I’ve spent a lot of time looking back and picking apart the decisions I’ve made to relive the failures over and over again, promising myself that I’d do better next time. But when is “next time”? When do I actually make it to the next step? When does the future begin?

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I feel like I’m in a state of perpetual waiting. For what, who knows. The stars to align. For me to see the light. The skies to open up so a booming voice from yonder can tell me the secrets of the universe and what my place is in the grand scheme of life. Okay, to be honest, that’s all bullshit. I don’t like the idea of letting fate decide my future while I sit here and do nothing. But the thing is, I do sit here doing just that: nothing. What am I waiting for? I usually have about a dozen answers to that question on any given day. There’s always something that holds me back from taking the next step towards the unknown.

I’ve spoken in the past about fear and how that paralyzes me. But I’m really sick of talking about it. It’s my tell, this urge to over-analyze and break down whatever emotional pathology there is behind my decisions (or rather, lack of action) so that I can bluff my way through life. Sitting here and typing up an upside to cleanly state that I’m going to do this or that now that I’ve had this “epiphany” is easy enough for me. But enough with the easy. It’s time to start getting uncomfortable and take risks.

I met with a friend of mine this week who was brimming with ideas. She could barely sit still for the excitement she had about exploring all of these different avenues for herself. It was fantastic to witness and to lend an ear for her ideas. What was really great, was that I found myself getting swept up by her zeal. We were both excited at the same time, which  believe it or not, doesn’t happen very often. We’ve both gotten so bogged down by the minutiae of daily life and our lackluster careers, that usually we don’t meet on the same page about things. That is until now.

She approached me to help her with something that’s crossed my mind once or twice, but I never really thought about seriously. I’m not going to lie, it scares the crap out of me. All the old insecurities kick in, and I’m automatically thinking of ten different reasons why I shouldn’t do it because I’m just not capable. But this time it was a bit different. That negative voice wasn’t as loud as usual. I’d snuffed it in favor of genuine curiosity and enthusiasm for something I’ve never done. It reminded me of when I first started blogging. For years, I had friends suggest that I write but I usually shook them off. I never thought I could do it, until I buckled down and did it. Why should this be any different? The fact is, it isn’t, and I need to remember that.

My recent trip on the nostalgia train which brought me back to my school years, identity issues, and the insecurity of an adult life that looked nothing like I had dreamed about when I was younger, left me sort of lost. This isn’t an unfamiliar feeling as I’ve managed to just drift along forever it seems. I’m really tired of coasting. Like, physically exhausted from the effort of it all.  I feel older than my years and on edge about things that ultimately, don’t matter to me.

Some of my circumstances changed the last couple of weeks and that’s allowed me to gain clarity on a few of these realities. At some point, the drifting and doing what’s expected just doesn’t do it for me anymore. I know my roots and I understand the fears, but its not enough to know these things. I need the spark of a risk and of the unknown.

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The wonderful part about being in a state of constant self-awareness while leading an unfulfilling life as I am, is that you get this moments of openness that you would otherwise be closed to. Whether or not I take the chance on something completely extraordinary and out of my comfort zone is almost irrelevant to the fact that I’m actually exploring the option. And that’s where I’m finding myself right now while sitting here writing another upside. Exploring. Considering the impossible. Taking mental leaps towards a blurry but bright future and actively building instead of destroying. Looking forward instead of backwards. Poised to take the bet and throw everything I’ve got into it all. Besides, no one ever got anywhere without taking a bit of a risk.

To my friend who got me revved up this week: count me in. :-)

Looking for my upsides? Check out Bonnie’s site at Recipes Happen for new upsides from bloggers featured each Saturday. Stay healthy can keep paying it forward!

Posted in Latest Musings, Saturday Upsides, Wellness and Spirituality | Tagged , , , , , , , | 7 Comments

Slow Cooker Beef Stew with Parnsips, Because It’s Cold and I’m Sick

I always get a little annoyed when people complain about how cold it is in the middle of January. It’s winter. You live in the Northeast. It’s supposed to be cold. Get over it. But, I’m giving all those people a reprieve this week because it is insanely cold in New York. Like, my skin on my face feels like its going to peel off kind of cold. I grew up loving winter and I always defended the season against all the naysayers who proclaimed summer as the best time of year. I suppose its a sign of age that now I’m quietly begging for the warmer months of June and July to get here already.

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And as an afterthought, what do you people up north do during this time of year? I hear those are the happiest countries on Earth- the Netherlands, Finland, Norway and Canada- but man, how do you manage with that weather?? All of that snow and cold and slush and wind….yes, I sound like a spoiled New Yorker.

Alright alright, I’m coming back to my point. And that’s beef stew. Piping hot, thick, hearty, melt your bones stew. And even better, all you need to do is push a button and let the slow cooker do all the work. Which incidentally, is my saving grace, since I managed to get struck down by the flu this weekend. Perfect timing. Freezing cold temperatures outside, while I’m boiling in my own skin and desperate to eat something to rinse out the flavor of cough syrup and herbal tea that I’ve been throwing back all day long, made the allure of a hearty stew needing little more than a bit of prep and mental coordination to throw things in the bowl of my slow cooker and pressing the button when finished, very enticing indeed.

After scouring my fridge, I came up with this stew using a mish mash of what was available (another reason I love stew) while also keeping the nutritional content high up there in the Vitamin C area (yay, sweet potatoes and parsnips), protein (beef), and fiber (leafy greens) to keep my system energized and capable to fight off this wretched sickness. It’s taken me a couple of days but I’m glad to say that I’m back on my feet, and I can enjoy my leftover beef stew even more now that I have fully recovered.  Plus stew always tastes better after a couple of days, especially when you’re not sniffling into a tissue or moaning in agony over your horrible lot in life when sweating out your fever in bed. As I was. Sigh.

Some of the ingredients. Note the shakiness of my camera hand. Blame it on the flu:

Beef Stew with Parsnips Ingredients

INGREDIENT LIST

  • 2lbs of boneless chuck beef: trimmed of fat and cut in cubes (can also use bottom round roast)
  • 2 sweet potatoes, peeled and cubed
  • 4 parsnips, peeled and sliced diagonally
  • 2 cups of mixed dark leafy greens, your choice (I used mustard, turnip, spinach, and collard)
  • ½ cup white pearl onions, thawed if frozen *not pictured
  • 1 10oz package of white mushrooms, cleaned and quartered
  • 1 bottle of dry red wine, (I used a 2009 Bordeaux from France)
  • 1 cup of reduced-sodium beef stock
  • 2 tbsps of tomato paste
  • 4 garlic cloves, smashed
  • 1 tbsp of chopped fresh thyme
  • ½ tbsp of Herbes de Provence *not pictured
  • 1 tsp of extra virgin olive oil *not pictured
  • Salt and Pepper  *not pictured

You can mix and match these ingredients to suit your taste, although I’d suggest keeping the parsnips and the greens. Butternut squash or carrots would make great substitutes, or if you prefer yukon potatoes to sweet, then be my guest and add those instead. Just keep in mind that you’re also adjusting the nutritional profile as well.

SPECIAL TOOLS

  • Dutch oven or heavy pot
  • Slow Cooker (at least 4 quart capacity)

INSTRUCTIONS

1. Prep all of your vegetables, by peeling and dicing everything ahead of time. You can leave the pearl onions whole. Buying them frozen will save you time on peeling the skin off fresh ones (a major pain if you’ve ever worked with these before).

2. Heat oil in a medium-sized dutch oven or heavy pot over medium heat.

3. Sprinkle salt pepper over each side of the meat. Place in pot once oil is hot and reduce heat to medium-low. You don’t want to burn the meat, so just make sure the heat isn’t too high. Also, don’t overcrowd the pot. You can do this part in two batches if necessary.

4. Turn the meat around to cook on all sides and then remove and set aside. About 4-6 minutes.

5. Turn slow-cooker on and set on Low.

6. Add the tomato paste to the pot and cook for about 30 seconds.

7. Pour the stock and wine into the pot, carefully scraping all the brown bits on the bottom  to mix with the liquid.

8. Allow the mixture to boil and reduce slightly. Turn off the heat and remove the pot.

9. Add all of the ingredients to the slow cooker beginning with the meat and including the garlic, mushrooms, sweet potatoes, parsnips, leafy greens, fresh thyme, and seasonings.  Then pour the wine and stock mixture over the top. Sprinkle about 1 tsp of salt and 1 tsp of cracked black pepper over the top and mix well.

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10. Place the lid over the slow-cooker and leave it on the Low setting for 6-8 hours.

11. Check on your stew and taste for seasonings. Adjust if necessary. Serve and garnish with fresh thyme.

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There you have it! Slow-Cooker Beef Stew that even a sick person with the flu can manage!

What makes you feel better when you’re sick? Do you have any go-to recipes (or remedies?) that always make you feel better? Are there any traditions passed down in your family on how to treat a cold or the flu? Drop me a line below. I’m curious!

As always, keep paying it forward and stay healthy. :-)

Posted in Healthy Recipes, My Pretty Apron | Tagged , , , , , , , , , , , , , , , , | 8 Comments

Article: “Are You Ready for Frankenfish?”

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I’ve made my position on GM food and the failure of our government to pass stricter laws  governing the labeling of our foods for GMOs pretty clear. The loss of Prop 37 in California last fall was a significant setback in the fight to give the consumer better choices at the supermarket by denying them a clearer idea of what they’re buying. That said, it put the issue of GMOs on the map and I’m hoping it will also help push our scattered food movement into a national force that will both educate and empower the public into making sound decisions based on facts.

We’re barely into the new year and already we’re faced with a major test of that fledgling movement by the latest FDA report on the safety of genetically engineered (or GE) fish. Talk of GE fish has been around for awhile now, but this new assessment by the FDA takes things one step further towards sanctioning the sale of these fish in your local markets. Consider that we currently don’t have a national (or state-level) law that regulates the labeling of genetically modified foods being sold in stores, and if deemed safe, you won’t know whether that salmon you’re purchasing for dinner is engineered or you know, real. How comfortable would you be with that blind taste test? I don’t know about you, but the idea of it makes me sick to my stomach.

What are the differences between GE salmon and fresh salmon? Emily Main from Rodale outlines the main points,

This man-made fish is an Atlantic salmon bred to contain genes of a variety of wild Pacific salmon called a Chinook salmon and from an ocean pout, a fish that resembles an eel. The combination of genes allows the fish to grow year-round, rather than only during spring and summer, as natural salmon do. And as a result, AquaBounty’s salmon grows to 24 inches long, rather than 13, and clocks in at an average of 6.6 pounds, rather than 2.8. (“Are You Ready for Frankenfish?“)

Main goes on to point out what I find to be the most horrifying part of this issue, and that is  that the FDA is testing the GE fish as a “new animal drug” and not as a food. So you have something that will be sold to the public as a food, but its safety for consumption won’t be assessed on the basis of it being a food item, thereby raising all kinds of questions about what exactly you will be eating.

The article also points to the environmental impact of GE salmon to the already endangered wild salmon population in the Atlantic. If these ‘frankenfish’ escape into the wild, how will fisherman control the damage to their farms if they’re able to breed with fresh fish? Altogether, the steps taken by the FDA to give credence to what many consider a harmful product, are egregious at best.

The good news is that there is a window of time where we can voice our opinions to the FDA and let them know what we think about their assessment on GE fish. You have until February 25, 2013 to express your views on regulations.gov by searching for docket number FDA-2011-N-0899-0002.

I consider these early stages of GE food research and subsequent push into the market a tipping point. You have an item that has a questionable impact on our health, economy, and environment which is crucial on its own. But I also find this to be and important question of ethics. Where do we draw the line between food and science? How far will we allow our ability to do dictate whether or not we should? If the day comes where we see GE fish approved for human consumption, what will be next? That’s what frightens me and that’s where I hope people will begin to really question what’s on their plate.

What do you think? Do you think GE fish will have a beneficial or harmful impact on our health and environment? Do you believe the FDA is correct in their findings? Is science going too far in their animal and food experimentation or not? Will you voice your opinion to the FDA directly? I’m curious. Drop me a line!

Posted in Latest Musings, Newsworthy Articles, Nutrition and Health | Tagged , , , , , , , , , , , , , , , , , , , , | 14 Comments

Meatless Mondays: Blood Orange Salad with Roasted Beets, Fennel, and Goat Cheese

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Happy Healthy Monday everyone!

This week I decided to make something fun and bright that would keep my ingredient list in season, affordable, and fairly unfussy. Now, I’ve had fruit salad and regular green salad, but I’ve never been much of a fan of putting fruit in my green salad. Aside from that, blood oranges have fascinated me for some time but I’ve never actually tried one before. So I figured, why not kill two birds with one stone by throwing some blood oranges into a salad and starting my week off with a colorful plate that promises to cheer up anyone’s Monday!

Blood oranges share a lot of the same nutritional benefits as conventional sweet oranges, including a healthy dose of Vitamin C, folate and fiber. A distinguishing factor for this particular type of orange is its high level of anthocyanins. Anthocyanins, an antioxidant, are the red pigments that give blood oranges their unique coloration and can also be found in blueberries. It’s antioxidant properties protect our bodies from the damage caused by cancer, heart disease, and it also helps lower LDL or “bad” cholesterol levels in our blood. We’re right in the middle of blood orange season as they are available from December to March. This salad features both blood oranges and naval oranges which will give you a huge nutritional boost, especially in the immunity department with all of that Vitamin C. It is flu season after all, so this is a great way to help set you straight in a healthy way.

Here are the ingredients:

Blood Orange Salad

  • 1 small fennel bulb, thinly sliced
  • 2 golden beets, trimmed
  • 2 red beets, trimmed
  • 2 blood oranges
  • 2 naval oranges,
  • 1 lemon
  • ½ red onion, thinly sliced
  • 2 tbsps chopped cilantro
  • *2 cups of arugla (not pictured)
  • *1 tbsp of goat cheese (not pictured)
  • 1 tbsp of extra virgin olive oil
  • Several cracks of sea salt and black pepper


INSTRUCTIONS (recipe adapted from Bon Appetit January 2012)

1. Preheat oven to 400°F.

2, Rinse beets and wrap each in foil while still wet. Place on a rimmed tray and bake for 1 hour or until fork tender. Once done, allow the beets to cool, about 20 minutes.

3. While the beets are cooling, thinly slice the fennel and red onion. You can use a mandolin, but I don’t own one, so I just patiently sliced away with a sharp knife. Set aside.

4. Remove the peels and all the white pith (that white part between the peel and flesh) from all the oranges and then slice between the membranes to remove the segments. Place in a bowl.  Squeeze the juices from the membranes and then squeeze the juice from the lemon.

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5. Peel the skin off the beets. Take two beets, one golden and one red, and thinly slice across. Cut the remaining two beets into wedges. Toss together with the oranges.

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6. Add the onions and fennel to the bowl with the beets and oranges.

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7. Toss in the arugula and goat cheese, drizzle the olive oil over top and sprinkle with salt and pepper. Mix everything together and let it sit for several minutes to allow all the flavors to meld.

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8. Taste for seasonings. Serve. Enjoy!

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Sweet from the oranges and beets, tangy from the goat cheese, and peppery from the arugula and onions; this salad has it all. Plus its got loads of color (and nutrients) which cheers me up, especially on a Monday. If you’re looking to take your salad up a notch without having to add any meat, then definitely give this one a try. :-)

What are your favorite kinds of salads? Do you like adding fresh fruit to the mix or do you prefer keeping them separate? Drop me a line!

Posted in Healthy Recipes, Latest Musings, Meatless Mondays | Tagged , , , , , , , , , , , , , | 5 Comments

Saturday Upsides: Daydream Believer and The Power of Cranium

saturdayupsidesbuttonUpside time! I’ve still got three hours left of this Saturday so I guess this counts. And I’m being completely spontaneous right now. I had no intention of writing anything at all today, but I figure I’d live on the “wild” side just this once. I blame it on the sugar.

This has been a stressful week. Understatement of the year (all three weeks of it) but it was seriously challenging and I imagine if I checked my blood pressure, it would’ve been in the clouds. I battled writer’s block and struggled with some big personal issues. Then there were the dreams. I have trouble sleeping most of the time, but I know I’m off when I start having dreams, and I don’t mean the good kind. These leave a layer of weirdness draped over me the next day, like I’m still sort of half asleep. It’s…odd, for lack of a better word. I thought after I busted through the block and got my last post out that I’d sleep like a baby. Then I woke up this morning with that same residual yuckiness post-strange dream.

I’ve never been one of those people to really look into the meaning behind dreams. I don’t decipher symbols or interpret scenarios to find the metaphor and its relation to my life. It’s not to say that I don’t appreciate some of the inferences people can make from dreams, but it’s just not my thing. I can’t really say what my dream was about, other than it was some sort of survival type scenario where I was fighting to stay alive with a group of people who I didn’t recognize and then one part stood out to me and it was what was on my mind when I woke up. I had this moment in the dream when I sort of had a melt down (typical) about how much faith I’d lost in having a happy future when life was just about survival. Just what was the point in at all? was what I kept sobbing through big fat tears. And then I heard Nelly Furtado singing and it was my alarm jolting me out of bed.

Shoving the dream aside, I got up and went about my business. Run errands. Buy dog food and groceries. Pick up package at the post office. Bake birthday cake. Set up decorations. It was my niece’s fourteenth birthday today (although the kid is really 14 going on 30- seriously, she’s way more put together than I am) and I ignored that weird post-dream layer sticking to my skin so I could focus on enjoying the day with my family.

It didn’t hit me until about a half hour into playing Cranium with my niece, her dad, and my sister. We were sitting there laughing until we cried, goading each other to see who would win, and I just sort of felt that ‘off-ness’ I’d been feeling all week, had disappeared. I was partially sated by carbs and sugar and fully satisfied by the simple joy of just chillin’ with the fam. A winning combination.

Later when my niece opened her gifts and we helped ourselves to pieces of cake, I felt like I had shed a bit of light on a particularly dark thought. I can’t interpret dreams, and I won’t attempt to do that here, but that dream-speech I gave about feeling hopeless for a future that’s lonely and full of despair was an incredibly dramatic and overwrought projection of something I hold deep inside. It’s that gnawing fear of heading towards nothing that keeps me standing still in virtually every area of my life. Spending the afternoon with my family, especially in celebration of a truly amazing kid, sort of slapped me back, like a big, “Hello! Snap out of it now!” reminder that I have no reason to think that I’ll be alone or that there won’t be a bright future with happy moments like today. I’ve already proven to myself in the last couple of weeks that I can step forward to do things I’ve wanted to do and those have been HUGE accomplishments. Like I said last time, it’s a fight to believe that I’m ever doing enough to get myself there, but sometimes I just need the visual to put things in perspective. And that moment, at our kitchen table, with our ridiculous drawings strewn about, and my brother miming a speedo with clay was just the silly visual I needed.

I’m shrugging my shoulders right now. Who knows? I’m not a dream whisperer or a sage or whatever these people are called, but it’s all in my head and I spend a lot of time going through it, so I suppose I have some idea of what I’m talking about. Maybe my subconscious was looking for a way to get me to stop and smell the roses more often. I’ll be asleep soon enough (once I drain all this sugar from my blood) and hopefully I can finally have a good night’s sleep free of dreams or at least free of the memory of those dreams tomorrow. In the meantime, I’m going to bed with a bit of a smile and a laugh at a joke my sister and I shared about a chicken. I’ll keep that one between us.

Happy Saturday folks! As always, keep paying it forward. :-)

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No. 100: For Everyone Who Ever Accused Me of “Acting White”: Thank You.

“I believe you need to figure out where that negativity came from. What is the root of it? That’s where you start,” she said.

“I’m not sure I’ve thought of it that way before. I always think of the ‘why’ but not from that angle.” I said.

“Exactly my point,” was her response.

I took that piece of advice and let it flow through me while I sat at my desk. I could practically feel my brain tittering away as it has been all week in my quest to finish this post. Oh man, this post has been killing me. Each passing day feels like added weight to the burden of getting these thoughts out in a way that makes sense. My head hurts. My insides feel like they’ve been steamrolled. Why is this one so damn hard?

Even now, I’ve stopped and started about three times. Literally. I have three paragraphs all going in different directions that I wrote in the last 15 minutes. Clearly, I need to hit the pause button and listen to what my friend told me so that I can get this one out. So here it goes.

I grew up with four siblings in an apartment in the Lower East Side, born to parents who immigrated to New York from the Dominican Republic. Like many first-generation Americans from immigrant parents, I dealt with identity issues. As the second youngest child in my family, I was brought up on the cusp of the strict “old-school” ways that my parents employed with my older siblings, and the more laid-back American style they’d adopted after living here for over twenty years. There were more freedoms that I got to enjoy (much to the displeasure of my older brothers and sister), but I had my feet firmly planted in two different worlds; a household richly-steeped in Dominican culture with its language, food, and customs and the giant spectacle that is urban life in the big city surrounded by millions of people demanding their own little piece of that American dream. Maneuvering between these two realities on a day to day basis required tremendous skill and patience. I had little of both as a teenager and that brings me here.

My early teenage years were awkward. Tell me, who didn’t go through an awkward transition into early adulthood? But I had the whole deal: braces, glasses, super chubby, total bookworm, and completely uncoordinated. I was a great student and loved going to school. I read for fun and I loved to draw. I was a giant nerd. My sister likes to say I was introverted (which is a nice way of saying I was shy to the point of awkwardness and no one knew how to deal with it), but I just marched to the beat of my own drum. No one really got that beat though.

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Why are you acting white? they’d ask.

I didn’t have an answer.

Instead what I had was rage. Fury. As a kid, I just shrugged my shoulders and kept it moving. I mean, what could I say? This is how I speak. That’s the music I listen to. I prefer to sit here and read and draw, so sue me. Then I got older and anger trumped indifference. Each time someone posed that question or some variation, I took it as a personal attack. To them, it was all a joke. Oh because, “ha ha she talks like a white girl,” is obviously hilarious and I should be laughing along too. What it felt like was a slap in the face.

I’d ask myself question after question to try and figure out why this kept happening. Is it because of the way I speak? My cadence or diction perhaps? Is it because I’d rather listen to other genres of music than Latino? Is it because of the way I dress or the way I wear my hair? Is it because I preferred to read and draw in my spare time then to do whatever it is Latinos ‘should’ be doing? Is it because I speak English first and Spanish only when necessary? Is it the way I carry myself? Is it because my friends weren’t all Latinos and I chose to ignore the Latino clubs in school? Is it because I don’t look like a Dominican? Sound like a Dominican? Laugh like a Dominican? Am I really a Dominican or am I so ashamed, that I’d rather be “white” instead?

Questioning myself became the norm. Either I was defending my Latino “cred” by having to tell people exactly where I’m originally from in the Dominican Republic so that they could believe me (yes, I’ve actually had to do this) or I was questioning some other part of who I was. Am I smart enough? Am I pretty enough? Am I skinny enough? Am I Dominican enough? 

Am I enough?

And that’s it. That right there, is it.

I wanted to sit here and shout the rafters down about racism and stereotyping and not letting any asshole continue to pigeon-hole me because I don’t meet some insane standard of what it means to be Latino. I wanted to sit here and say that I finally understood what it meant to be Latino for myself, when really I have no idea. I wanted to tell a story about my sister and all the crazy happenings of growing up in a Dominican family, button it up with a nice message about heritage and culture, and call it a day. I wanted and want to say all of those things and more but I couldn’t get there until I stopped here.

This anger, which I thought was long buried, is still there deep inside somewhere. I developed the patience to navigate both of my worlds by learning to just ignore the narrow-mindedness. To raise a deaf ear to those that continue to accuse me of “acting white” and to just continue beating my drum. Slowly I let it go but time doesn’t heal all wounds all at once.

My friend told me that I needed to find the source of my negativity and start from there. Funny to think that I met this friend years after I’d buried this “acting white” hatchet. She didn’t know me when I was at the heart of this battle. I don’t know if it was this particular experience that sparked a lifetime of insecurities, but I do know that it played an important role, for better or for worse, in the formation of my identity. I can’t think back on  that time in my life without thinking of this. And it all goes back to this idea that I’m constantly beating back in my head. No matter what I do or how much I accomplish, it is never good enough. I can draw this out of every major life event I can think back on. That guy that broke up with me? I wasn’t good enough. That dress I can’t fit into? I wasn’t thin enough. That job I want but can’t seem to land? I wasn’t driven enough.  That person asking me if I was sure I was Dominican? I wasn’t Latino enough.

Enough.

There is no tidy bow at the end of this one. No affirmation or resolution to seize the day and tomorrow is a brighter future. I have to really stop myself from going ahead and doing a “happily ever after” here because the reality is that this is really just the starting line. I will always be working towards feeling “enough” for myself and not for everyone else. I will   inevitably circle back and retreat one day and surge forward the next. It’s all part of a process, and I get that. I embrace that. But I will say one thing.

Thank you to everyone and everything that questioned me. Your challenges may have cut me down, but I manage to find myself standing taller each time. Accuse me of being whatever you think I’m being, because ultimately, it’s what I think of myself that matters most. No, I’m not acting white. I’m just being me, take it or leave it.

Posted in Body Image, Commentary, Featured Favorites, Latest Musings, Wellness and Spirituality | Tagged , , , , , , , , , , , , , , , , , , , , | 9 Comments

Saturday Upsides: The Beauty of Strong

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“It is amazing how complete is the delusion that beauty is goodness.” -Leo Tolstoy

“Give us that grand word ‘woman’ once again, and let’s have done with ‘lady’; one’s a term full of fine force, strong, beautiful, and firm, fit for the noblest use of tongue or pen; and one’s a word for lackeys.” -Ella Wheeler Wilcox

 

 

I don’t have dainty arms. Let me rephrase. I don’t have beautifully elegant, thin, delicate arms, which I covet. Instead, these are my arms:

my arms

They’re muscular and shapely with a bit of roughness. Not exactly my idea of graceful or feminine. Bearing signs of all the hard work I put in over the last couple of years, my arms have become an important symbol for me. From the very first push up I struggled through to the kettle bells battering my wrist, each exercise and its results are a physical manifestation of my internal battle: to be strong versus being skinny. The constant effort I’m putting into each push and pull of the weight goes towards building a woman capable of so much more, both inside and out. I see this and love it, and yet, these arms challenge me. They’re not a part of the package I signed up for when I first started losing weight. I wanted dainty arms. I worked hard to get them, and instead, I have the very opposite.

What makes a woman beautiful? Is it the shape of her hips or a slim waist? Blue eyes and high cheekbones? Long silky hair or voluminous curls? Tall and willowy figure with graceful arms or short and curvy with an athletic build? I ask these questions every single day. I know what I believe; that all women, in every size, shape, and color, are beautiful. There is no one ideal and it’s shameful that we are all encouraged to be something other than ourselves. I get angry when I hear the statistics for eating disorders and how these issues have grown far worse with the advent of modern technology and social networking. Vicious bashing, both self-imposed and by readers, and the so-called “thinspiration” photos posted on various sites across the web are just one byproduct of the struggle to reach an impossible goal because the standard ‘one-size-fits-all’ image of beauty isn’t real. I am fiercely vocal of what body image disorders can do to a person’s psyche and how corrosive it is to self-esteem. And yet, I’m guilty of imposing those same impossible standards for myself because I still struggle to apply what I believe for everyone else, to myself. So, how can I say I really believe in something if I don’t allow it to hold true for me as well?

Here’s what I know. Beauty is all about perception. We each have our own ideas about what makes a person attractive based on our preferences and personal experiences. As much as I’d like to think that when I’m meeting someone for the first time they’re judging me based on my awesome personality, the reality is that we’re more often assessed on the physical. It’s just human nature. We gravitate towards what pleases the eye. But at what point do we say its okay to judge on physical appearances before we get so caught up in it that we end up trying to present an image that we think others want to see? Where do we draw the line between reality and perception?

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When I took on fitness as more than just a vehicle to lose weight and made it part of my lifestyle, I started noticing other images of beauty to challenge my concept of physical ‘perfection.’ The rail-thin models awkwardly posed in haute couture were replaced with strong women in workout gear, their abs glistening as they were posed running or lifting weights. It makes sense when you consider I used to work in fashion and now I’m involved in nutrition and fitness. I’m not flipping through the pages of Vogue nearly as often as I am Women’s Health.

The fact is that there is a one to one exchange and neither one is better than the other. Both pictures above feature women, each beautiful in their own way, but representing two very different ideals that are equally challenging to achieve. Either you’re the glamorous yet distant waif or the sexy and playful warrior. Also, both are thin. I can argue over what’s more healthy or how these photos pick on certain stereotypes, but the fact remains that I see these two images and I see something I want and don’t have. It works for me by giving me a fitness goal but against me as well, since I’m admittedly obsessive and self-critical, especially when it comes to my body. The cons here far outweigh any bar I’m setting based on an image I’ve found on the health page on Pinterest. Whether its a fashion or fitness model,  I still manage to force expectations on myself by making unhealthy comparisons. In the end, both images are equally destructive if I allow it to go that far.

And I do allow it to go that far. Even now, after all this time and with all the changes I’ve made to improve my health by becoming more physically active, I still find myself standing in front of my mirror looking critically at my muscly arms and thinking that it’s not ‘pretty.’ I’m haunted by these thoughts that I will never look like this idealized version of myself I have permanently etched on my brain. I’m focusing on arms here, but other times it’s my legs, or my stomach, or my nose. I fixate on a body part and tear it up because I always find faults. It doesn’t matter where I’m looking because I’ve torn my reflection apart to the point where it’s unrecognizable. And still I ask, what makes a woman beautiful?

I often talk with my trainer about how women shy away from strength training because they immediately think “scary bodybuilder” and that it’s not exactly sexy for a woman to have muscles. I realize now that it all boils down to the same thing. We all have our ideas about what an attractive woman looks like, and more often than not, muscles get left out of the frame. We can be sexy, alluring, coquettish, moody, joyful, and angry. But we can’t be seriously strong. At least not all at the same time.

I don’t know when it happened but at some point this year, I realized that I wanted to be strong more than skinny. Now, I’m beginning to embrace a new ideal. I make the distinction between the image of the faceless fitness model pictured with the workout and the way my body will look like after I try it myself.  I flex my arms now and love the fact that they’re not delicate and thin. They show off strength and they’re a physical reminder of what I’ve accomplished. This alone is reason enough to keep at it, as I constantly forget what my achievements are in favor of hammering down on my failures.

Maybe these strong arms are attractive to the observer. Maybe they’re not. Either way, I can’t afford to get lost in these ideas because the person I have to worry about impressing most is myself. It takes a lot of mental will on my part to keep this from sliding in the wrong direction and I admit, some days are harder than others. When you’ve always doubted yourself as I have, this will take some time.

The upside here is that I’ve proven to myself that I can reshape my mind along with my body. I “tattoo” my wrist with positive quotes to keep me inspired, but really all I need to do is look again in the mirror and take note of my arms. There’s my inspiration. There’s beautiful.

Like looking at the silver lining? Share yours with Bonnie at Recipes Happen every Saturday. Enjoy your weekend and remember to keep paying it forward. :-)

Posted in Body Image, Featured Favorites, Latest Musings, Saturday Upsides | Tagged , , , , , , , , , , , , , , , , , , , , , | 12 Comments

Saturday Upside: Deus ex Machina

“The thing is…authenticity isn’t always the safe option. Sometimes choosing being real over being liked is all about playing it unsafe.” 

-Brene Brown

 

I looked at my watch and saw that I was creeping past fashionably late to unreasonably late, but I had to finish. The little icon on the lower left hand side of the screen read 98%. I was so close to the end and really, I couldn’t stop if I tried. With my Kindle clutched in my hands and my knees drawn to my chest, I soaked up each page of this strange book to its completion.

Once done, I felt hollow, like all that was in me was carved out to leave behind this shell. What the hell did this story do to me? Why is it still bothering me all this time later? After taking a minute to absorb this odd sensation of being sucker-punched by an awesome novel,  I picked myself up to get ready for a night out with my friends. Risking a glance at my wrist, I winced at the time. Hastily throwing together an outfit, I set out for dinner with a heavy mind.

What I’m feeling is dazed and confused. With a splash of melancholy. Might as well throw in frustrated and unsatisfied in there too for good measure. The past couple of weeks have been challenging for the obvious and not so obvious. A week off from your life with no power but surrounded by the strength of family and friends can do things to you; make you rethink where your priorities lie and where your happiness lives. It can also leave you feeling uneasy when life returns to normal. Hurricane Sandy blew into town and took something away from me. But what did it leave behind?

Once my friends and I made it to our destination and settled in for a great meal (and it was great, thank goodness for Mexican food), we got to talking about the storm and what we went through, or in some cases, what we’re still going through to try and get back on track with work and everything else. All of us are okay and all of us are lucky that nothing really terrible happened to us directly. But I think we each struggled with how to get back to normal. To me, it seems false to just paint on a face like nothing ever happened. I also can’t help but feel remorseful for all the time I’m spending feeling this way when by comparison to so many others out there, I’m alright. Stop being so melodramatic, I think. I go back and forth between these two extremes constantly, like a metronome ticking from side to side. I know that I have to reconcile these feelings because ultimately, what I need more than anything else is to move forward.

The book that nearly made me late for dinner is haunting me. I think about it during the day while running my errands and getting from place to place, and it permeates my dreams. It’s under my skin and in my heart and I’m not exactly sure why. I’ve actually written about the series on this blog and mentioned how excited I was for the sequel. I wasn’t sure what to expect when I started Justin Cronin’s The Twelve other than really great writing and the continuation of an already exceptional story. Maybe it was the timing of the storm and the conclusion of a “normal” week after the fact. Either way, its left an indelible mark.

It’s this notion that even in the most desperate of circumstances, the best of humanity has a way of climbing to the surface and overcoming the obstacles to win the day. That we have the power to shape our destinies no matter how big our past mistakes or what the stakes are because of faith in a greater good that’s bigger than ourselves. The Twelve tackles this head on in an epic story that hones in on a small cast of characters who all believe that very thing; that even the smallest act of selflessness has a purity to it with massive repercussions for the future.

The world in Justin Cronin’s story is utterly broken and destroyed with relics of our modern world scattered about as reminders of a past that saw a violent end. Despite the loss of what makes our life so comfortable now- cars, wifi, shopping centers, and mass produced food- people endure and retain a spirit that bands them together to stay alive. I think this is what sticks with me. We’ve built a world that is so focused on the accessories. Once we learned what we could do with technology we kept moving forward faster and faster, the growth exponential with each decade as we discovered how to make it smaller, faster, cheaper, and better. We’re moving so fast that we don’t stop to think, we just act. We just do. And somehow, along the way we’ve created this culture that embraces this numbness and satiates the self with things. We want more and more because our appetite is ravenous and we can never seem to have enough. But that’s because we’re not feeding the soul. We’re starving for emotional and physical connection, and in my case, for fulfillment with our choices in life.

What’s left me feeling like I’ve been walking through a cloud all week and unable to really articulate the thoughts buzzing through my head and heart, is this hunger. I began to feel like I was in control of my life. Then the hurricane happened and threw me a wicked curveball. I have my health, my family, food to eat, a roof over my head, and clothes on my back. And I was fine. All the rest were inconveniences but even that could be adjusted in place of an existence where things are simple. My mind was clear. My priorities shifted. Then the lights came back on and this switch inside me shut off. My ‘back to normal’ week seems unreal because it forced these false ideas of security down my throat. A paycheck, or a computer that turns on, or an ATM that works has no real meaning. I’m at work like nothing has happened surrounded by the same negative energy that was there before. What was I expecting? I guess some naive part of me thought that maybe this shift I felt, was shared by everyone and that together we’d all work to rebuild in a more positive direction.  I should know better than to think it’s ever that easy.

The hollowness left behind by the story I read rattles me because I worry that I’ve lost some hope in a better world. A big part of me feels disillusioned with our need to cling to the material at the expense of what makes us beautifully human. The recent outpouring of volunteer efforts encourages me to believe otherwise, but nevertheless that sense of malaise sticks to me. How can I have faith in my choices when I’m part of a world that seemingly doesn’t appreciate the nuances of human emotion and importance of goodwill?

Then I remember the one part of my life that is unshakable and constantly restores my faith in people. My friendships. The people in my life who solidly stand by me through all of my highs and lows by guiding me with assurances and encouragement. The ones who I admire and inspire me with their bravery and spirit. I can approach them with a jumble of thoughts, much like this blog post, and they always manage to help me unravel them string by string because there is an understanding between us that goes beyond words. It’s these bonds that help keep my feet planted in the world that’s of my making, and that is what makes all the difference. I don’t have to accept the world with all of its cruelties and destructiveness as my reality. I can choose the uncharted path because its mine to do with it what I will.

A hurricane plus the timing of a book are really just a couple of unexpecteds that contributed to an already spinning mass of thoughts and emotions that I’m constantly working through each day. I don’t have all the answers. I don’t even really know half of the questions. The plot isn’t resolved here. But for the first time in a while I’m beginning to see a break in the fog. The desire to make my life a happier one outweighs the expectations I have for others, because I’m beginning to understand that I can’t control the unexpecteds. People are going to do what they want to do no matter what I believe. The upside here is that I can too. And even better, I have a solid circle that helps carry me through it all.

My difficulties articulating all of the things that passed through my mind the last couple of weeks are pretty evident here. I still don’t think I’ve properly explained what I’m feeling. What I find to be so important about posting this as a Saturday Upside is that it compels me to take a minute and think about that elusive silver lining. I’m a thinker and I can easily get wrapped up in my mind if I don’t check myself now and then. I look forward to these posts on Saturday even though I resist it sometimes because it’s a much-needed release. Pouring your heart out on the page for everyone, including people I don’t know, to read is scary. But for me it’s becoming a vital part to what I’m trying to accomplish. The ability to express these ideas allows me to let go of fear and to be proactive, which are two extremely difficult things for me to do. So I need to say thank you if you’ve taken the time to read this. Even if I’ve never met you or you don’t comment, your eyes on this page means more to me than you’ll ever know.

Share your own Saturday Upsides each week on Recipes Happen. Happy Saturday everyone and keep paying it forward.

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Saturday Upside: Bright Lights, My City

“If you imagine an ordinary moment at an intersection of New York City, and there’s a pause at a street light and some people are stopped and others are in motion….if you were to put that into film terms and a freeze frame and hold everything for a second you would realize that there’s a universe there of totally disparate intentions. Everybody going about his or her business in the silence of their own minds, with everybody else and the street and the time of day and the architecture and the quality of the light and the nature of the weather as a kind of background or field for the individual consciousness and the drama it is making of itself in that moment. And you think about that, that’s what happens in the city in that somehow the city can embrace and accept and accommodate all that disparate intention at one and the same time, not only on that corner but on thousands of corners.” – EL Doctorow

There are times when I really can’t stand New York. The harshness of the city coupled with the nonstop competition to be first in line for everything- your job, at the ferry, waiting for the doors to open on the subway car, at the bar to order your drinks, crossing the street- leaves me exhausted and irritated most of the time. I was born and raised here but with each passing year I feel a growing detachment and disillusionment with my hometown. Just the other day I told a friend that I was considering leaving the city altogether. “I can’t take this place; it’s making me hard and I don’t want to feel like that anymore,” I said. Then Sandy happened.

To say that New York has had its share of hard knocks is an understatement. In its 400 year history, the city has been a laboratory for American society, testing the limits of what we’re capable of by providing a stage where extraordinary challenges were met and overcome. There have been setbacks and tragedies, and through it all there was a sense that a unique one-of-a-kind character grew out of this chaos. The resilience of a New Yorker has its roots in that history and it’s built into each person that calls this place their home. This gets lost in the daily hustle and bustle and really, it’s not something we stop to think about. The seemingly casual indifference to what makes New Yorkers so different often gets misinterpreted as rudeness. But like everyone else, we’re not one-dimensional and there is no better way for us to demonstrate our grit then when we’re faced with a challenge that shows the world who we are as a city.

I live in the Lower East Side of Manhattan, at the heart of the blackout zone in the middle of the most vibrant and energetic city in the world. When Sandy hit, I was shielded from major damage by the height and sturdy structure of my high-rise building. Then I witnessed the explosion of the Con Edison power plant outside of my window and knew that this was something different. My blasé attitude Monday morning while baking brownies shifted. I had an inkling that maybe I was wrong and this could really affect New York much more deeply than I anticipated. Even still, by the time the power went out, I was convinced that this was a one day affair and that it would take even more to stop the city in its tracks. Besides, I’d lived through the massive blackout in 2003 where I’d walked over 20 miles to make it home in scorching summer weather only to face two days without power and water thereafter. This was nothing.

Two days later and still no power or hot water, and dwindling batter power, I had to revisit and revise. This was something. A major something. I looked out my window at night and it was like there was a shroud covering all of lower Manhattan. There was the Empire State building, an imposing lighted figure in the sky, along with the Chrysler and all the rest of midtown and beyond. And here was Chinatown and the Village with its mish mash of recently built luxury rentals pushing into the older tenements that once housed the likes of the great Governor Al Smith and immigrant families a century before, all cast in darkness. No streetlights to illuminate the way. There’s nothing quite like viewing that juxtaposition of uptown and downtown, light and dark all visible in the frame of my window. Each night I stared out towards the lighted half of New York and felt a growing resolve that I needed to see what it was like out there for everyone else. I couldn’t handle the cabin fever any longer and decided to brave the pitch black in my apartment building, walk down nineteen flights of stairs with a flashlight, to stretch my legs, hunt for supplies, and see what was really going on in the streets. What I experienced will stay with me for the rest of my life. That sounds utterly dramatic, I admit, but there are no words to properly describe what I saw or how I felt.

This is an unfiltered account of what went on from the point of view of one downtown girl.

I ventured out through Chinatown and took in the enormous generator parked in front of my building on my way out. Mentally thanked the emergency responders who acted quickly to get the water pumps running so that we could at least get water through the taps which was a welcome sight after two days. I passed the small businesses and their owners checking damage, people young and old roaming the streets, carefully navigating the crosswalks as there were no traffic lights to speak of. I walked through Foley Square and the massive courthouses that saw no midday bustle that you’d expect to find on a Wednesday afternoon at lunchtime. Avoided getting run over by hoards of bike riders making their way off the Brooklyn Bridge, glanced at City Hall to find it empty presumably because the Mayor and city staff have their hands full, and then kept going towards the World Trade Center and my office building. Everything was closed, as expected, but still it was good to get confirmation firsthand.

I decided to shift directions and walk up Vesey Street and straight up towards the Freedom Tower construction site. It was a shock to see its lights go off the night before. After seeing the void left behind by 9/11 outside my bedroom window, it’s been reassuring to see lights in the sky in that part of the horizon again. The building stands solid and firm against the backdrop of eerie silence. There were a few tourists walking around, taking pictures, enjoying themselves. They had all of downtown to themselves, so I guess I could see the appeal. But then again, they’re not New Yorkers. They don’t live here. I see beneath the veneer of the gloss and skyscrapers. And what I’m seeing is loss. A vacuum of sound and life. As I walked through Tribeca, it was this absence that struck me most. Businesses were shuttered, a few people scurried about. There’s usually an energy that’s thrumming beneath the surface. It vibes and shakes to its own crazy rhythm with each person contributing their own beat. This was gone. I felt like I was walking through a cemetery. Pulling out a camera (as I almost did on several occasions) and taking a photo could never capture that feeling. Besides, I’m not a photographer; I’m a writer and what I saw demanded words not images.

I headed north determined to find something on my list, especially batteries, but really I just wanted to see where the life of my city went. Where did this blackout zone end and what would I find on the other side?

I roamed through Soho and watched humvees and Red Cross army trucks roar down Broadway. Walked up through Noho, and then realized that I wasn’t going to make it on foot. I stopped at Astor Place and took whatever bus I could take that would get me north past midtown, which was where I was told the blackout line ended. Once we made it past Union Square I started to see signs of my beloved city coming to life. There were more people on the streets and they seemed to walk with purpose. I can’t tell you what a difference it is to see people moving with a direction in mind, especially when they’ve got that patented New York hurried stride. It was a relief to witness after seeing the dazed wanderings of my neighbors downtown. Then came the emotions. Ah the drama of anger and frustration! I watched groups of people prepare themselves to get on my bus only to shake their hands in exasperation and mouthing expletives when the bus wouldn’t stop because we were too full. The controlled chaos of New York streets began to appear as we made our way uptown and then it was like a switch was pulled. The world tilted on its axis and everything was upside down.

I happened to be on the M1 bus which I’ve never taken before in my life but its route is up Madison Avenue. Not my usual route. I barely make it past 14th street on a normal day and I’m definitely not rubbing elbows with the high rollers on Madison and 5th Avenues. The scenery outside my window on the bus changed from the tenement low-level buildings downtown to the storefronts for Chanel and Christian Louboutin. There were dozens of people running around, sipping Starbucks, out to lunch, shopping, doing whatever it is people do on a normal day, because for them, it was normal. I felt uncomfortable, like I’d stepped through some portal and found myself in a bizzarro world where the hurricane never happened. What were these people doing?? Didn’t they know what was going on downtown? We’re on the same island; how can you be shopping right now?? I was insanely jealous of their ability to carry on and turn on the lights like it was any other day. I am not a part of this uptown crowd and this was a big reminder of why I stay on my part of the island. Sure, it’s irrational but there it is. I wanted to get out of there fast but the bus was inching along and I still needed to get supplies.

After I got off the bus and walked to my destination, I realized that I’d forgotten it was Halloween. The kids with their costumes and baskets tipped me off and then I felt off-kilter again. Kids trick-or-treating with their parents seemed so far off from what I left behind at home. There was no Halloween for the kids in the Lower East Side.

I made it. I found batteries in the fifth store that I checked, some dog food for Gizmo, and I got apples and non-perishables from the grocery store. Then I got a major score by catching my bus back downtown just in the nick of time. It felt amazing to run and even more amazing to know that I was headed home, albeit a home without power, but home nonetheless.

We moved at a snail’s pace. The public transportation system has been completely shut off for days and people clogged the streets with their cars. It made me think of all the cliché New York traffic scenes I see in movies which I always thought were ridiculous because it’s never that bad. Until Sandy anyway. Everyone had someplace to go and cars were the only way to get there. So we crawled downtown. The scenery shifted back to my normal. The bus filled with people weary after days of the same, on a similar hunt for supplies or a free outlet to charge their phones. You could read the exhaustion on their faces.

Tensions run high in these kinds of situations and they can boil over for some people. I saw this firsthand as two men decided it was time to vent out their frustrations by yelling at each other across the crowded bus. Accusations of racism and prejudices against people with disabilities were hurled back and forth as were threats of violence. I shared weighted stares with the other passengers who like me knew better than to intervene and to just wait out the battle of words with patience. Eventually someone gets tired and backs down, which is exactly what happened. I glanced at the older woman standing in front of me and we both just shook our heads. This is that vicious bite of New York that can leave me feeling stung and overly annoyed with the whole lot. This constant display of anger and moodiness casts a shadow over the city on the best of days and here we are trying to get back on our feet and these two jerks decide to duke it out on a bus surrounded by dozens of tired people who’ve been through the ringer. It was like someone snapped their fingers to shake me out of my post-Sandy daze and reminded me that this is what makes me push New York away.

My world flipped again ten minutes later. The bus was filled to capacity. People attempted to make their way on and off and had to shove and adjust themselves to get around. Two Asian women stood in front of my seat on a narrow aisle and another woman tried to make her way through the crowd to an empty seat to my left with her small suitcase. These two Asian women and everyone down the aisle made a passage and helped push and pull this woman along to get her to this seat, even carrying her suitcase and helping her get settled as the bus moved and jostled everyone forcefully forward and back. No one spoke the same language. It was a flurry of what I was assuming was Chinese, Spanish, and English but they all worked together with smiles and gestures to get everyone to their place. The woman kept saying thank you over and over again with genuine gratitude and everyone nodded and just went right back to whatever they were doing beforehand.

Two bus rides brought me uptown and back downtown and I felt like I saw the very essence of New York reflected through both journeys. The harried and tired, the excited and nervous laughter, the silent disinterest, the anger and conflict, the kind and generous, children and seniors, students and workers, Latinos and Chinese, poor and affluent; we all color the city with our diversity, our energy, and our actions. There are always hiccups along the way where people clash and the very thing that makes our city so great can cause strife, but when New York’s back is up against the wall, New Yorkers find a way to make it all work somehow. Harsh words are exchanged but just as quickly people are fast to help those around them, shoot a reassuring smile, or share a thought wordlessly across the aisle. It riled me to see the disparities between life uptown versus the void of life downtown. Downtown, the very birthplace of this incredible city and the site of so many tragedies especially in our recent history, handles these disparities the way it always has; with a profound resilience that each generation inherits even as the communities have changed to accommodate immigrants and emigrants from all over the world. I came back home hours later, no more tired than anyone else, but lost in thought as I tried to process what I saw.

I’ll admit that I belong in the lucky column on this one. My apartment wasn’t destroyed and we were surrounded by supplies thanks to my mother’s lifelong hoarding habit. We received several offers to escape to other parts of the city that had power but we stubbornly refused. As long as we had the essentials, we would see this through. It’s this obstinate steadfastness making us dig our heels in and face night after night of darkness and cold that may be called crazy by some, but I embrace it with pride. This was our town and we had faith that things would work themselves out in time. That said, I have to acknowledge that Staten Islanders, Long Islanders, New Jerseyians and others in our area didn’t have the luxury we had and have been forced to try and find help in desperate circumstances. They’ve lost homes, others have lost loved ones. It makes me feel awkward to sit here and talk about my experience when there are others out there who are going through much worse. I can’t begin to imagine the loss people are coping with as they begin the recovery process.

Throughout it all, I’ve heard the beginnings of a battle cry across the tri-state. Volunteers are out in force and mobilizing though the front lines of disaster to reach out with their concern, and most importantly with supplies and aid. We were visited by two officers who were doing verticals not for the usual purpose of crime watch-dogging but to reach out, hand out water, and just to see if we were alright. New York Cares volunteers followed later that afternoon. There are hundreds of thousands of people in lower Manhattan, most in high-rise buildings reaching twenty-stories and up with no elevator service and to receive this kind of individual attention in the midst of this chaos was astounding. Even now, as I’m typing, City Meals-on-Wheels is handing out blankets and food in my community center to those most in need. I watched the elderly carry their new supplies with smiles on their faces, urging others to go and collect their own before it runs out. As I understand it, the recovery efforts have not been perfect across the city. When are they ever? But I’d be remiss if I didn’t acknowledge that I’ve seen the work of our government in action on the streets of New York this week, and they’re doing a magnificent job.

We save up our gratitude for November and Thanksgiving, but really there is not enough said for the efforts of first responders, the NYPD, FDNY, city workers, and the volunteers who work tirelessly to both resolve emergency situations and to extend their hands and connect emotionally. Thank you to every single one of these brave men and women. Thank you to my brother, a police officer, who worked hours on end in the evacuation centers on Staten Island in the middle of the storm and is still working throughout the city to reestablish order. Thank you to my friends who reached out to me to keep me sane and check in on our status. Thank you to my family who banded together to share this experience in harmony with laughs and good humor in spite of the challenges. We sat together around our kitchen table, played jigsaw puzzles, and attempted to cook what was left in our fridge in candlelight. Being without power urged us to reconnect without the distractions of the modern world and I have to be grateful for this impossible situation to remind us all of the power of family.

Sandy is another chapter added to the city’s history. Another scar marring the face of New York. In the end, she always picks herself up, lifts her head proudly, showing that face to all who come here, and she smirks defiantly as if saying, “we beat this too, what next?” I look around at my hometown and I see people who won’t stay beaten down for long, who rise to the occasion to help others without a second thought, and who prove time and again that a New Yorker is like no other. Life will eventually resume and I’ll get frustrated with the city again. It always happens. And I may leave one day for a fresh start elsewhere. But I’ll always be home because in my heart I’m a New Yorker through and through. And I’m damn proud of it.

Share your upside on Recipes Happen every Saturday. Stay safe and pay it forward. :-)

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Why Food Day 2012 Matters

I haven’t spent a whole lot of time on this blog discussing food policy the way I originally intended. I’ve gotten caught up in the minutia of recipes and my neverending emotional journey and that’s led me astray from one of my original mission statements which is to facilitate dialogue about our global food epidemic. Yes, epidemic is the right word here. When you see the statistics for obesity balloon to over 30% of the US population with the number of diabetes cases rising in equal measure, there’s a problem. Add to that the issue of food ‘deserts’, GMOs, Prop 37, farm bill,  and the negative impact of government subsidies of big agriculture on our recommended diet via My Plate, and we have a serious problem.

There’s an irony here that never fails to surprise me. As the West continues to advance in the areas of technology and communications, our health has declined dramatically. Our access to quality food and produce has been reduced to accommodate a diet high in processed goods, sugar, GMOs, and all sorts of chemical preservatives that do nothing to enhance our health. We’re also sedentary more often than we’re moving. Even now as I’m typing this out, I’m beginning a ten-hour work shift that will see me sitting for about 80% of that time. I’ve made the effort to spend my time outside of the office being active, but how many Americans (or Westerners in general) can say the same? Poor food quality coupled with a less active population has led us to where we are now. What can we do to change this?

Education. Education. Education. I cannot stress the importance of this enough. Enter Food Day 2012. The key to any major change, especially in the area of public health,  is to help people become aware of what the issues are and then teach them how to make adjustments in their homes on their own. This will hopefully trigger a response that can spread through communities and eventually towns and cities where the message can eventually be heard loud and clear. Food Day 2012 is a prime example of how to accomplish that. With events being held across the country in each state sponsored by individual volunteers,  nonprofits, teachers, chefs, celebrities, and businesses, Americans can begin to see what the benefits of having access to affordable, sustainable and locally produced food can have on their health and the economy. This can only help the cause for proper nutrition and improving the state of our food industry by encouraging the public to look deeper, ask questions, and study those labels more closely.

The changes won’t happen overnight, but the important thing to remember is that people want to change. As much of a pessimist as I can be about certain issues, I don’t believe that people are content with the current state of our public health. I believe that there is a desire to make things better. We just need to provide the tools to enable and empower families towards the healthier decisions that will improve their lives and eventually the quality of life in their communities.

I will be celebrating Food Day 2012 by attending the Eat Real festival at Foley Square in NYC, which will not only provide a farmer’s market in the middle of City Hall, but will also showcase the Big Apple Crunch, our attempt to set the world record of apple-crunching! Mayor Bloomburg has made public health and nutrition central to his policy, and despite the criticism, I applaud his efforts to shine a light on major issues that affect each community in this city. I may not be hosting an event today, but by participating in this event and talking about the issues here on this blog, I hope that I’m at least contributing to the overall conversation by promoting change and education. It’s the least I can do.

To check out which events are being hosted in your area, please go to www.foodday.org for listings. If you’re hooked up with all sorts of social media and are in support of the mission statement of Food Day, then please, by all means, use your Twitter/Facebook/Instagram prowess by following @FoodDay2012, liking the page on Facebook, using the hashtags #FoodDay2012 and #EatRight, and posting any pics via Instagram and Flickr of Food Day events in your area or how you’re celebrating at home.

For more information on these issues, please check out Elise’s blog at Enlightened Lotus Wellness. I think she does a great job of providing data and analysis on social food issues and policy.

And since infographics are always a fun and visual way to learn interesting facts, I’ve included this one here about the problems with our food system. My take? This doesn’t have to be the ending to our story. Take the initiative today to step out and try something healthy and new. Take your kids or your friends with you. Make those changes for yourself and you’ll see how powerful that can be today and each day after that. Happy Food Day everyone! :-)

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Saturday Upsides: The Red Lipstick Manifesto

I blame it on the red lipstick. There’s really no other explanation for what happened today. I completely lost my mind and the only thing I come back to is that tube of red lipstick I picked up at Sephora this morning. What was I thinking? How did this happen?

Let me rewind to Wednesday. I found myself sitting at my desk in the early morning shutting my eyes tightly and desperately wishing to be anywhere else. Typical work behavior. Then I checked my email and I found my salvation. Okay, that’s an exaggeration but I did find my wake up call. It was one of those mini-miracles I’ve come to rely on that helps me open a window when I find that all the doors are shut. One of my favorite bloggers, Ilene, had just posted her most recent piece “Rock my Root Chakra” and it hit me right in the core. Her blog Fierce Diva Guide to Life has a tendency to shake me up, mainly because of her excellent story telling by way of her extraordinary writing talent. But this one post came at the right time and has since left its mark on me.

I’m rooted. Stuck. Forever checking out the real estate on square one. This manifests itself in so many areas of my life. What hit me hardest on Wednesday was this overwhelming sense that I felt trapped in a situation (namely, my job) that I couldn’t change. I’ve been exactly here before and its what has prevented me from making the changes I want for myself. I finally got over that hump this summer with my writing and nutrition research but then we have this job. Oh man, this job. Taking a deep breathe here. Trying to maintain my composure. Thinking about it makes me want to run away and pretend that I’m still a kid with no responsibilities.

Ilene talks about a rigidity in life that keeps her in place with certain areas, like with healthy eating or self-imposed frugality, and how this might play a role in preventing her from moving forward in life. In her case it was a need to create roots, but in mine it’s 100% fear. Fear of failure, fear of not fitting in, fear of not being accepted, fear of criticism. Just good ol’ fear mucking up the works. I second and triple (sometimes quadruple) guess everything I do and you wouldn’t find anybody who would accuse me of being impulsive. I’m the “look at things from every angle” girl and you can usually find me in my self-created safe space where I’m not challenged beyond anything I believe I can handle. Nevermind what my close circle believes about my capabilities, when I know I can’t. At least that’s what I’ve told myself for years. I’ll just stay here where it’s easy and I know my place. But it’s not easy. Especially when I know that I don’t want to waste any more of life feeling this unhappy everyday.

So after I read Ilene’s post and unclenched my fists to type out my response gushing my gratitude for her great post, I found myself imprinted with this idea. I need to shake free of some of this rigidity. I mentioned earlier that I’m rooted in different areas. I wasn’t kidding. I wear the same 3 colors (black, white, gray) almost daily, wear the same earrings despite having boxes of jewelry, listen to the same music playlists, order the same drinks and typically the same food if its a familiar restaurant, watch the same movies and shows repeatedly; its nonstop. It might sound superficial but this kind of routinized behavior is indicative of so much more. I’m afraid of big change, especially if its staring back at me in the mirror or in my environment. I also think that I stay away from the colorful and bright because I didn’t feel that way about myself. I didn’t want to stand out when I didn’t believe I should.

My friend Kyndra constantly tries to get me to try new things and to be spontaneous as much as possible, and I usually disappoint her. Our conversations usually go like this:

K: Hey Maribel, check out these leopard pants! They’d look SO awesome on you!

M: Um, nah that’s okay.

K: Maribel, go talk to that guy over there. Come on, be friendly.

M: *I just give her the look

K: Let’s go skydiving!!!

M: Are you crazy? Do you want me to die?? Hell no!

I’m hoping that after my little breaking point in the middle of the week followed by the revelation that I do have the power to change my life, that I can make both me and Kyndra proud. I won’t be skydiving anytime soon. But today was a start.

I started my Saturday as any other, with an agenda to go gift-shopping and then to the farmers market and then back home. That’s it. And then I saw that red-tube of lipstick. Beautiful, luscious, sexy red lipstick. I’ve had plenty of images of myself going out in the city with a glam outfit and wearing red lipstick. In my mind that makes a statement. It says unabashedly,  ”I’m here, confident and unashamed, so look at me world!” But then I’d put that little fantasy away, and just stick my trusty Burts Bees in my bag. Maybe it was the confidence spurred on by two months of blogging or all the weight loss or just the snap I got on Wednesday, but I snatched up the red lipstick and rushed to the register to pay for it before I could change my mind. When I left the store, I took a deep breathe. I was in the middle of Manhattan having a head trip. I decided to let reason back in and went back to my original mission of gifts and produce.

And then I started to think, red lipstick can’t go with my drab wardrobe. There’s absolutely nothing I own that goes with the drama of this color. What am I going to do?? So this is how I ended up with this. All of this.

I don’t shop. I don’t spend money impulsively unless its a plane ticket and even then it’s not impulsive because I’ve usually been planning it for months in advance. I’m trying to keep myself from hyperventilating here because this is major for me. Ignoring my usual self-imposed financial restrictions and just buying on the spot?? That’s not me! Who is this crazy person?! And then I spotted that tube of lipstick in my bag. That’s it. I stood on the corner weighed down by all these bags and just shook my head, slightly embarrassed that I looked like one of those shoppers I see and raise my eyebrows at when I’m walking around the city. Really, all that for you? Okay! Yes, these are all for me and I earned it.

Shrugging off my guilt and taking a step towards home, I had to embrace what just happened. It’s difficult for me even now as I’m typing this out to just accept that I’m spending money on myself this way, but I have to put my grown-up shoes on and have faith that I know what I’m doing and that it’s all going to be okay.

As I continue to work on myself from the inside out, I also have to give myself a break sometimes. It’s important to be responsible and to have certain routines that make your life easier or more manageable. That’s part of being an adult.  At the same time though, I have to face the reality that I do a whole lot to keep myself from stepping forward because I’m too scared to find out what will happen once I’m there. I got the hardest part over with by believing that I’m deserving of so much more and that I don’t want to keep making decisions from a place of fear. I have the power to make it better. Now I just need to apply that same adventurous spirit I’m developing here on this blog and in my kitchen, to the rest of my life. It took a crappy day (or several weeks) at work plus some inspired writing to find this upside and thank goodness for it all.

Something else that really helps get me to look at the upside daily is this fake tattoo that I’ve been keeping on my wrist all week. It’s a wonderful Robert Frost quote and it encapsulates the determination I have to accomplish my goals. I’d done this before and brought it back after reading another one of Ilene’s posts. Between my “tattoo”, the red lipstick, and my new attitude, I think I can finally begin to like what I’m seeing in the mirror. :-)

Affirmations and staying positive is always fun! Write you own and share with Bonnie at Recipes Happen.  Happy Saturday everyone!

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Saturday Upsides: The Family That Eats Together…

I had big plans today. My sister’s birthday was this week and it’s a big one. I’ll be kind and leave her age out of it, but it’s a milestone. I’ll also add that she looks beautiful at any age. :-) I pulled out the stops and planned a surprise dinner at a lovely French bistro with the family tonight. And then, of course, my well-laid plans completely fell apart and I’m left calling the restaurant again to shuffle things around for next weekend. Sigh.

I’m a bit of a nut when it comes to plans and schedules and so this pushed all my buttons and triggered that sharp bite of fury that I usually keep hidden under a “everything is okay” mask. I fought hard to force that negative tide of thoughts back and it worked. It’s all okay. We’ll reschedule. I have to be flexible and maybe its for the best anyway.

Family has a way of making me go through all the extremes of my emotions, from high to low, in the space of time it takes to blink or breathe. I adore my family and I do everything in my power to make them happy or to support them whenever they need me. It’s also a supreme test of my patience and will to maintain some balance when I’m confronted with their issues. No one’s family is ‘normal.’ I hate that word. I don’t think it applies to anyone. We all have varying degrees of complexity when it comes to our siblings or parents and I don’t know anyone who doesn’t frequently have moments where they stop and shake their heads in utter exasperation as they go through the latest episode in whatever family drama is unraveling. That said, I repeat, I adore my family. And I go through the rollercoaster knowing they’re all mine and I wouldn’t trade them for anything. I was reminded of that earlier this week.

My parents were away for nearly a month and they came home last Monday. My mom got really sick during the trip and she stumbled through the last week to try and make it back home, but my heart broke each time I spoke to her on the phone. Monday afternoon I raced to the market to pick up the fixings for our favorite chicken soup, and then raced home to put together the soup for her and a meal for everyone else that was dropping by for their arrival. By the time my brother came home with my parents in tow, everything was ready. I could see the relief spread through my mom as I gave her a big hug and kiss in the kitchen. She was home.

When we finally sat down to dinner she recounted her stories from the trip to me and my sister while eating the soup. I silently watched her take each spoonful to her mouth and eat between each break in her story. It was the first time I’d heard the strength come into her voice in over two weeks. Nearly done with the soup, she turned her attention back to me and said (in Spanish), “Sweetie, I really want some more soup but it’s probably cold now. Can you heat it up for me?” My heart soared and I held back the tears as I took her bowl and said, “of course Mommy.” Watching my mom eat her first full meal in over a week and knowing that it was made by my hands made me so unbelievably happy and proud. I loved my mom so much in that moment. I refilled her bowl and watched her finish her dinner with renewed energy. I took her bowl and then gave her a big hug. The stress of their homecoming was worth it for this.

That’s the thing with family. There’s no one else in the world that simultaneously makes me want to pull out my hair in anger while causing my heart to swell with deep love and joy. Coping with how to approach my family and the best ways to manage my emotions have been a big part of my journey especially as I approached the latter part of my twenties. The tantrums and the “they just don’t GET it!” proclamations of my teen years have given way to a lot more patience and a desire to be a shoulder to lean on. That responsibility weighs heavily sometimes. I freak out and get stressed or push away. But I always come back to them because I couldn’t imagine a life without this crazy cast of characters.

I thought of all of this while I was spiking into the red zone earlier after I read the text message that put the kabosh on the dinner I planned out for tonight. Now I can shrug, take a deep breathe to let out that stab of anger in my chest, and just shake my head. Things happen, especially with family. Maybe this does me a favor by giving me some extra time to manage my schedule. Do laundry. Research recipes and future articles. Rent a movie. Whatever it takes to give me that much-needed balance that will help keep my head screwed on straight. Already I can feel the pressure lift and the creative juices flowing. I have a day for me! Finally!

Family will always be a challenge but for all the downs in the roller coaster, there’s always a twist and an upside to bring you a different view of life. Also, thank goodness my sister isn’t really internet-savvy and I can continue to keep this dinner secret for another week! Small blessings. :-)

Keep on rockin’ and rollin’ with Saturday Upsides by heading over to Recipes Happen and sharing your stories. Enjoy your weekend everyone!

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5 Shades of Apples Part V: Pièce de résistance

I saved the best for last.  There was no way I could do an entire series on apples and not do an apple pie. It is a quintessential classic and the ultimate expression of the apple in my opinion. Plus its my favorite dessert and I think a well-deserved treat after a long week of early mornings, cooking, and blogging.  I’m pulling out my favorite pretty apron, switching the kitchen linens to fall colors, and getting my apples ready for this last recipe of apple week on Food4ThoughtNYC. Are you ready? Here we go!

The apple pie goes back to the pre-Revolution days of the colonists with pie-making traditions carried over from England and France. By the beginning of the 20th century, apple pie became synonymous with American culture and a symbol often visualized with the bucolic ideal depicted in Norman Rockwell paintings. There are a number of variations of this particular pastry throughout Europe, most notably the tarte tatin originating in Paris in the 1880s and the apple strudel born in the days of the Austro-Hungarian Empire. Each of these are tasty in their own right (the strudels in Vienna and Prague are DELICIOUS), but nothing beats the beautiful simplicity of a piece of the classic I’m featuring here tonight.

Apple pies tend to be on the heavy side. Between the butter-laden double crust to more butter and sugar in the filling, a slice can clock in at around 400-420 calories and that’s without the addition of vanilla ice cream which is usually scooped on top AND THEN the caramel sauce that’s drizzled over that. Yea, I’ve been there too, it’s okay.

There are literally hundreds of apple recipes out there all proclaiming to be the best of the best, however my goal here remains the same. A healthy alternative to the status quo by cutting out as much of the excess as possible, and keeping the intensity of the flavors intact while boosting the nutritional value. Healthy food doesn’t have to taste like cardboard. In fact, it usually doesn’t because you’re letting a lot of the natural taste in food come out by focusing on that instead of the additives. It’s possible to make apple pie healthier with a few key alterations and I’ve found a great recipe that takes those steps to ensure that I can eat a slice of pie without wanting to take a nap afterwards.

NO. 5 : DEEP DISH APPLE PIE

This recipe, courtesy of Eating Well magazine,  includes a lighter version of pastry crust. I’ve made healthy crusts in the past with mixed results. Most recently, I experimented with a whole wheat and flax seed dough for my empanadas and it was decent for a savory filling, but a bit too tough for a dessert. What makes pie crust so flaky and delicious is the use of cold unsalted butter cut into all purpose white flour. The classic pie crust recipe or pate brisee calls for a full cup of cold unsalted butter, ice cold water, flour of course, and a bit of salt and sugar. I’ve made this recipe dozens of times and it’s always good, but very heavy.

This modified version cuts the butter by 75% and replaces it with sour cream and canola oil. The idea is to keep the dough moist so that it can get the desired flakiness that’s typical of pie crust. Also half the flour is replaced with whole-wheat pastry flour.  You have to be careful when using a whole-grain flour because it tends to result in a tougher pastry due to the higher protein content. If you plan on making this dough then I strongly recommend using a whole-wheat pastry flour instead of regular whole wheat. The pastry flour has a lower protein content making the resulting dough a lot more airy and crusty when baked.  Mixing that with the all-purpose flour improves the taste factor by preventing a wheat-like flavor that might not be appetizing for some.

Let’s table the pie crust discussion for a bit to focus on the big star of tonight’s recipe. You can’t have apple pie without apples, right? And there’s no apple more famous than this, especially when you’re talking about pie. That’s right, you guessed it: the Granny Smith Apple.

Granny Smiths are like apple celebrities. It is one of the most iconic and beloved apple varieties out there and there’s no better showcase for it than good old-fashioned apple pie.

Fun Granny Smith Facts

  • Granny Smiths are actually from Australia where it was discovered in the mid-19th century.
  • They were named after Maria Smith who discovered the apples and soon realized its versatility as both a cooking and eating fruit. This led to a super successful grassroots marketing campaign where she then labeled the apples, “Granny Smith.”
  • They are the original supermarket staple varieties and one of the first international varieties.
  • Given its tough green skin and keeping qualities, granny smiths are capable of being shipped anywhere in the world.
  • They grow best in warmer climates needing high temperatures to ripen properly, and are well suited for apple growing regions in the southern hemisphere.
  • The most recognizable trait of the granny smith is the taste. Very tart and acidic with a super crispy bite, it’s a prime choice for baked apple desserts when paired with a sweeter variety.

I don’t enjoy eating granny smiths as a snack. In fact, I can’t stand them. They’re way too sour for my palate, but there’s something about the way it bakes in a pie that makes it irresistible. With all of the apple pie recipes suggesting various combinations for the filling, it’s hard to land on just one. There is a general consensus, however, that at least one of the apples should be granny smith.

I decided to go with the Empire apple for the second variety. After munching on a few while making apple butter this week, I found them to be so sweet and tasty. They also happen to be ideal for baking and should hold up well against the granny smith for this pie. I can’t resist representing the New York with its namesake apple for my last recipe this week. We’re called the Empire State for a reason folks! Time to show you how it’s done. :-)

Let’s start with the pastry dough. I premade mine last night to cut down on prep time today but also to allow the dough to cool thoroughly before rolling it out. Pie crust is at its best when you’re working with dough that’s very cold so make sure you place yours in the fridge before getting to work on the apples if you’re making it the same day. It can also be frozen for about 3 months so you can make your batch in advance if necessary.

Here are the ingredients:

Whisk the flours, sugar, and salt in a bowl. Take the unsalted butter and cut it into small cubes. The butter also needs to be very cold. If it melts into the flour than its way too warm and it won’t give you that flaky crust that you want. If this is happening, place it in the freezer for a couple of minutes first.

Cut your butter into the flour mixture. I have a pastry cutter for a reason, so I used mine here. If you’re comfortable with your hands, then go ahead and mix that butter in so that you get small pieces throughout but the butter is still visible. Next add the sour cream and oil. This is where your dough will get a lot of its moisture so be sure to incorporate it well with a fork, scraping all those pieces at the bottom of the bowl.

This last step is crucial. The water you’re using must be ice cold. If you’re not sure if it’s cold enough, stick an ice cube in it. Whatever it takes to make sure you’re using the coldest water possible. Notice a pattern here?? Keep it frosty folks.

The dough should be fairly sticky at this point so that you can actually squeeze clumps of it together and it’ll hold its shape. Start to knead the dough with your hands. Add a tbsp of ice cold water for every three or four kneads so that you can incorporate the water throughout.

Once you’re able to make a ball, take the dough out of the bowl and place it on a clean surface. Keep kneading the dough until it forms a ball, but just until that point. You don’t want to keep kneading and building up that gluten so stop there. Divide the dough into two equal pieces and then flatten each piece into 5-inch discs. Wrap each disc in clear plastic and place in the fridge or freezer. That’s it! You’ve just made your very own pastry dough. Isn’t it awesome?

Now we can focus our attention on the apples.

I’ve previously mentioned my predilection for kitchen gadgetry. I’ve been lusting after one of those ridiculous apple peeler contraptions that looks like a holdover from the Victorian era. It’s got a hand crank and is completely manual but it peels your apples in one complete strip while also cutting into it creating an apple slinky at the end. Just look at this thing:

I admit it’s absolutely ridiculous and every time I’ve added it to my cart on Amazon I talk myself out of it because it’s completely unnecessary and how could I possibly pull this out in front of people? They’d look at me like I was nuts! But that’s the thing with kitchen gadgetry. Do we really need an egg separator? No.  Does that mean I shouldn’t want one? No…well actually I don’t want one, but maybe one day I will. It’s out there for the convenience of moments like this when I’m facing the task of peeling, coring, and slicing 4lbs of apples. One of these little doodads would be great right now. So maybe it’s not so nuts that I want to fill my kitchen with all the contraptions for the lazy. Right?

Now that I’ve stepped off the soap box and put my feelings about gadgets away, I can get back to work. Peel! Core! Slice! I put on a little Pandora and I’m listening to my new favorite station where they play instrumental versions of pop songs. Suddenly Muse and U2 sound super classy when played by a string quartet; I’m obsessed!  After slicing up all the apples (about 7 each, 14 altogether), add the cinnamon, nutmeg, salt, and lemon juice.

*Note: I reduced the amount of sugar in this recipe slightly. Instead of 2/3 cup of light brown sugar, I used ½ cup of the light muscovado sugar I bought for the muffins. The empire apples are so sweet that I don’t really think it needs that much sugar in the pie.

Mix up the apples and spices and place half the mixture in a large Dutch oven or heavy pot over medium heat.  Cook until the apples start to wilt, for about 10 minutes. Turn off the heat and add the rest of the apples to the pot along with 2 tbsps of all purpose flour. Mix everything together and put it to the side. Let the apples cool down for about 30 minutes.

Why did I cook the apples? It serves two purposes. First, it helps break down the apples beforehand and prevents the top crust from collapsing on itself since the filling won’t shrink as much in the cooking process. Second, it helps bring out the natural sweetness in the apples curbing the need for added sugar. It’s an added step but it will lead to a better pie.

Preheat the oven to 425 degrees F.

Now comes the rolling part.  I’ve mentioned before that rolling out dough is not one of my favorite things to do. But this is apple pie. I’m sucking it up because the ends totally justify the means. It may not be perfect but there will be a pie by the end of this and that’s enough motivation to get my rolling pin out and ready.

Make sure you leave your dough out for about 5 minutes before you start because you’ll have a difficult time rolling it out otherwise. Once it’s pliable, place one disc between two sheets of parchment paper. The paper will act as a barrier to allow the dough to smoothly flatten between the pin and the table without any stickiness.

Once it’s at around 13 inches, remove the top layer of paper and flip your pie plate at the center of the circle. Then flip it around and fit the dough across the bottom and sides of your plate. Pour in your apples but reserve some of that liquid in the pot. The apples will continue to release their juices once in the oven so you don’t want to have it soaking beforehand. Now roll out your second piece of dough in exactly the same fashion as the first and carefully place it on top of the apples. Presto! You’ve now got your pie covered and ready to be sealed.

Trim off any excess dough. Next seal both the top and bottom by pressing your thumbs together to crimp the sides. It’s not the fanciest seal out there but it gets the job done.

Lightly whisk one egg white in a small bowl and brush all across the top and edges of the pie. Finally, sprinkle a mixture of cinnamon and turbinado sugar over the top and cut 4 steam vents in the middle. That’s it! Into the oven with you apple pie!

Bake at 425 degrees F for about 20 minutes. Tip: Before you set the pie to cook at the lower heat, you should really pull it out first and cover the sides with foil. I’ve experienced firsthand how the edges can burn up while the rest of the pie bakes. They actually sell pie shields that are like metal muffs that you snap around the edges of the pan. I don’t own those…yet. So for now I place rolled up foil and wrap around the sides to cover the edges as best I can.

Once your pie is ready to go back into the oven, reduce the heat to 375 degrees F and cook for another 25-35 minutes until the crust is golden and all the delicious apple goodness is bubbling. Let the pie cool for approximately 1 ½ hrs before you serve up that first beautiful slice.

There she is. The cap to my series about the apple and a much needed treat after a long week!

I mentioned earlier how adding a scoop of ice cream can boost the calorie count tipping the pie into unhealthy territory. I stand by that statement. But like I said before, it’s been a long week. It’s Friday. And I can’t resist a piece of warm homemade apple pie with a small scoop of cold ice cream. I decided to meet myself in the middle here by picking this almond milk vanilla ice cream. I switched over to almond milk full-time last month and I absolutely love it so this was a nice compromise. And let me tell you…this stuff is SO FREAKING GOOD. Delicious!

Since my pie is still cooling down and it’s too soon to cut up a slice, I cannot show you my curtain call for this pie. I did sneak a little tiny piece and it’s safe to say that this is worth all the time and effort. The crust is flaky but with a but of crunch from the turbinado sugar on top. The filling is super tasty and spicy. I can’t wait until it’s cooled off so I can enjoy it the way its meant- with a spoon and ice cream!

We’ve reached the end of apple week! I’ve shown you five different shades of this amazing fruit and that was just the tip of the iceberg.  I saw so many different recipes and takes on what you can do with apple which left me inspired to keep experimenting in the kitchen for the rest of the season. Also, I was stoked to be able to support local business as much as possible by sourcing all of this fruit at farmers markets. Eating clean and healthy goes beyond the nutrients we’re putting in our bodies. We’re also helping reduce our carbon footprint and contributing to sustainable consumption which has the added bonus of helping our environment. If you’re working this hard to stay healthy so that you can be around for awhile, you want to be sure there’s a clean environment to enjoy as well. Count this towards my Did you know…? for the day.

I hope I was able to show you how a bit of knowledge mixed in with creativity can lead to a lot of fun with healthy food.  You can eat pizza with apple and feel satisfied. You can make your own spread with hardly any effort. You can make a brand new sauce for a family dinner using fruit. I’ve proven that this week. Take the initiative to stretch beyond your comfort zone and you’ll be surprised by what you can do.  I promise. :-)

So tell me folks: what did you think of apple week? Did you learn something new? Are you trying any of these recipes? Do you want to see me do another food-focused week like this? Drop me a line with your stories and suggestions!! Can’t wait to hear what your thoughts! Now, if you’ll excuse me, I’ve got a slice of pie calling my name.

Posted in Featured Favorites, Healthy Recipes, Latest Musings, My Pretty Apron, Tunes That Get Me Going | Tagged , , , , , , , , , , , , , , , , , | 8 Comments

My Pretty Apron: What Would Wonder Woman Do?

It’s all about superheroes today. All of you ladies who work all day to bring home the bacon and then have to actually cook that bacon, know what I mean when I say that we’re real-life wonder women.  Between all the multi-tasking and juggling of our careers and families, it’s a mystery how we can manage to pull it together. A lot of times it’s not so easy and usually our health- and sometimes our sanity- pays the cost for maintaining such hectic schedules. And so I ask, what would Wonder Woman do?

My inspiration for today’s My Pretty Apron came from one person in two different contexts. My good friend Kyndra, one of my personal super heroes,  has been training for the upcoming NY Marathon and blogging about her experiences throughout the process. Her blog is AWESOME and super inspirational to anyone who’s looking to read a story about someone who posed the ultimate challenge for themselves and tackled it head on. She inspires me every day, so thanks Kyndra for being you! And you guys go do yourselves a favor and check out her blog here: Start2Finish2012

The other day she posted a chicken and quinoa recipe that looked delicious which brings me here. More on quinoa in a bit. The second context was a chat conversation Kyndra and I had earlier today (pardon the partially disguised French):

me: I need like 10 more hrs in my day

kyndra: Eff that. I’d never make it thru the day. 24 works for me

me: That’s for sleep, the extra 10

kyndra: Oh..well an extra 10 hours of sleep i can do…

I constantly feel pressured for time. Between work, my training, nutrition research, social networking, writing, and blogging, I barely have time leftover to sleep. I’m constantly moving or my brain is on overdrive working through all these tasks each day. And although I absolutely LOVE the work that goes into this blog and my network, I feel like I could use extra hours so that I could do more in a day. This conversation with Kyndra earlier today made me think about today’s recipe and then I had an idea.

Fitness has become a major part of my life and I try my best to keep as consistent a schedule as possible. I’ve done a poor job, however, of keeping up with my workouts the past couple of weeks and I’ve been trying to figure out ways to efficiently split my time between my work and exercise. So..…what if I could fit some of my training in while cooking?

Ok, follow me with this. It’d have to be a recipe that has enough downtime in the middle so that I can do a short 20-minute HIIT (High Intensity Interval Training) session and then go back to cooking. The recipe I chose included roasted root vegetables which average about 30-40 minutes in the oven which is perfect timing. Yes, I admit, this is insane. Why would I want to do an intense exercise routine in the middle of cooking? Why can’t I just wait until after? Re: above. I don’t have enough hours in the day to do everything I want to do. I do HIIT training mostly because I love it but partly because it’s time efficient and it works. Read about it if you don’t believe me. I speak the truth.

I thrive on challenges and these recipe blog posts have each given me an opportunity to try something completely new, albeit somewhat nuts too. I figure if I can ‘wonder woman’ my way through each day and remain standing, than this shouldn’t be so hard. Right?

Food4ThoughtNYC NUTRITION FACTOIDS

  • Quinoa

 Earlier I mentioned quinoa. I’ve wanted to do a quinoa recipe for a long time now but was just waiting for the right opportunity. Since I knew I needed that 30 minute window, I searched for recipes that would call for slow cooking of specific ingredients to fit my parameters for this blog. Quinoa was a great base for this kind of challenge because it can be mixed with pretty much anything. That’s gravy in my book.

There are tons and tons of health benefits to this so-called superfood, but first, a bit of history.

The Incas began cultivating quinoa (Spanish derivation of the Quechua word kinwa) in the Andean regions of Ecuador, Bolivia, Columbia, and Peru over 5000 years ago. They considered quinoa was sacred, believing that it gave stamina and power to their warriors and it was even used in ceremonial rituals. When the Spanish conquistadores arrived in the 16th century, most of the quinoa crops were burned to essentially destroy Inca culture. Quinoa survived by growing wild in the Andes and through secret-cultivation by the descendents of the Incas. This remained secret until about 30 years ago when North Americans discovered quinoa and began cultivating it in the US.

Quinoa sounds fit for an amazon princess so I think Wonder Woman would approve! ;-)

I could explain the advantages myself, but I’ll leave it to the good people at Care2  to explain what those benefits are with the bonus of pretty pictures. If you want to skip the link, then here’s a summary:

8 Health Benefits of Quinoa:

1. High quality protein with the nine essential amino acids, the protein balance is similar to milk. At 16.2 to 20 percent protein, it has is more protein than rice (7.5 percent), millet (9.9 percent) or wheat (14 percent).

2. Great source of riboflavin. Riboflavin has been shown to help reduce the frequency of attacks in migraine sufferers by improving the energy metabolism within the brain and muscle cells.

3. Inca warriors had more stamina and quicker recovery time by eating these quinoa seeds, making it a truly ancient powerfood.

4. Antiseptic. The saponins from quinoa are used to promote healing of skin injuries in South America.

5. Not fattening! Only 172 calories per 1/4 cup dry (24 of the calories from protein and only 12 from sugars, the rest are complex carbohydrates, fiber and healthy fats).

6. Gluten-free. Since it is not related to wheat, or even a grain, it is gluten-free.

7. Alkaline-forming. Although it is not strongly alkaline-forming, it is comparable to wild rice, amaranth, and sprouted grains.

8. Smart Carb: It is a complex carbohydrate with a low glycemic index, so it won’t spike your blood sugar.

  • Butternut Squash

It’s fall which means all that beautiful winter squash is in season! Take advantage and be sure to try to incorporate some of this nutrient-rich produce into your recipes the next couple of months.Butternut squash packs a serious punch with these major health benefits per serving:

Vitamin A- 298% of your RDA (recommended daily allowance). PHEW! I’ve spoken about the pros of Vitamin A before, but note that your body can actually store extra helpings of the stuff for days until your body needs it. Talk about efficient.

Vitamin C- 49% of your RDA. A lot healthier than that tall glass of sugary-sweet orange juice.

Fiber- 2.8g or 7%-11% of your RDA. This of course helps with your digestion and regulates your blood sugar levels.

Potassium- 14% of your RDA

Magnesium- 12% of your RDA

Butternut squash is also a low-calorie and low-fat food which makes this a great addition to a healthy diet.

  • Arugula (aka Rocket)

If you’re looking for an alternative to your iceburg or romaine lettuce salads, try arugula. This leafy green has many things to offer besides that great peppery bite:

Cruciferous vegetable- Arugula is part of a family of produce that contain anti-cancer compounds by regulating our immune system. Broccoli, cauliflower, and cabbage are also classified as cruciferous.

Carotenoids- I’ve spoken at great length about the pros of carotenoids when I used sweet potatoes and tomatoes in the past, but note that Arugula has a good range of carotenoids which have cancer-fighting properties

Rich in calcium, Vitamins A, C, and K, Iron, Potassium, and Riboflavin. Arugula may also be a good alternative to spinach and other greens because it is lower in oxalate which is a compound that reduces our bodies absorption of calcium.

  •  Beets

Beets and their greens offer up a number of nutritional advantages and can offer a variety of cooking options with both the green tops and red roots. These benefits below are for a ½ cup serving of beet roots:

Folate- 17% of RDA. Folate is related to Vitamin B, it is necessary to new cell production and the building of DNA.

Fiber- 1.7g or 7% of RDA

Loads of Vitamins and minerals- Vitamins A and C, Niacin, Vitamin K, Calcium, Iron, Magnesium, Potassium, Zinc, and Magnesium (at 14% of RDA)

Now that we’ve got all of our super ingredients sorted out, I’m ready to kick some butt on the stove and with HIIT all in under two hours.

APRON ON. WONDER WOMAN BELT AND BRACELETS FASTENED. LET’S DO THIS!

Here’s the recipe for tonight’s creation. I decided to make a Butternut Squash, Arugula, and Goat Cheese Quinoa with the addition of roasted beets and garlic. I tend to make changes to recipes based on whatever inspires me in the moment and there’s few things I love more than beets with goat cheese and roasted garlic. I figure I’d throw them all together and have a party!

This recipe was pulled from Foodista, which is an incredible blog that I recommend all of you to check out. There are literally hundreds of amazing and healthy options for all of you fellow chefs/mad scientists, so take a look and you won’t be disappointed.

As I usually do with My Pretty Apron, I’ll summarize what I did below, but you can follow the instructions step by step if you follow the link above.

Alright, I present to you the ingredients:

Note that I didn’t photograph the garlic here because I got inspired to add that to the dish as I was prepping the squash and beets. These things happen and I just go with it. You should too. By the way, I’ve mentioned that roasting these vegetables was convenient for me from a time perspective, but you should note that roasting vegetables also brings out an incredible depth in flavor and the natural sweetness in produce. This is especially true of a lot of the hearty winter greens like kale and mustard. Roasting takes time but it’s really worth it.

Since my goal here is to try and fit in a workout while cooking, prep is absolutely key. Preheat your oven to 375 degrees F. The first thing I did was peel and chop the squash. If you’ve never handled squash before you might find the process a bit intimidating. They’re thick and sturdy vegetables so you should really use a strong chef’s knife and put some heft into that grip. If you’re dubious, I suggest you take a look at this great visual put together by the Cooking Light test kitchen pros to learn how to prepare butternut squash with the greatest of ease.

Once your squash is diced up, take the beets and cut the greens off. Make sure to reserve those greens- don’t throw them away! First of all, it’s wasteful and secondly, those greens pack a mighty nutrition punch on their own so you can totally use them for future recipes (new project alert!). After you’ve taken those greens and safely returned them to your refrigerator, rinse the beet roots and remove any caked up dirt. Slice in half to decrease your roasting time. Beets play well with other vegetables while roasting so we can put them together with the squash.

*Note, this photo was pre-garlic addition, so if you’re going to add roasted garlic to your dish, just take an entire head, cut off the pointy top and place it in the pan with the rest of your veggies.

I washed out the quinoa, removing any dull pieces and then put them to drain thoroughly on the side. Afterwards, I put the vegetables and garlic into the oven and set my timer.

And now, it’s time to be a superhero.

I’ve called in Jillian Michaels to give me my dose of HIIT this evening and she’s waiting for me on my computer that I have set up in my kitchen. Yes, folks, I’m doing this in my kitchen. I promise the floors are clean and I washed my hands before, during, and after. I pinky-swear!

My favorite workout at the moment is the 30 Day Shred and I’m on Level 2 (there are 3 levels, each significantly harder than the last). I used to do this at least 3 times a week, followed by pilates or kickboxing. And then I gave birth to this blog and have since scaled that back to once or maybe twice a week if I’m lucky. For those unfamiliar with HIIT, it’s a nonstop rotation between strength, cardio, and ab exercises each in short bursts that usually go in a 3-2-1 format, ie. 3min strength, 2min cardio, 1min abs. It’s all compound movements with no resting in between so your heart rate level goes way up thereby increasing your calorie burn in a short amount of time. It’s awesome. I’ll leave it at that.

Ok, enough of the talk. I’ve gotta get these 20 minutes in! I actually write most these blog posts as I’m cooking, so I am about to step away from the computer to do this HIIT series while my squash and beets are roasting in the oven. Keep yourselves busy- I’ll be back in a jiffy!

….and I’m back! Woo! That was awesome. Yes, I did it. No, there are no pictures to prove it since I’m by myself and I wasn’t going to take time to set up my camera (what a pain) but I promise you, it was done. My dog was my witness. Jillian Michaels has just whipped my butt into shape and now I can check on my veggies in the oven and see how they’re doing. Try doing hammer pulls and lunges while smelling roasted squash and beets. It’s not easy.

After taking a 3-5 minute breather to drink some water, change my shirt and wash my hands (cleanliness first!), I put the apron back on, and emboldened by my wonder woman prowess – or endorphin high, whatever- I got back to my quinoa masterpiece.

Holy moly, the vegetables smell AMAZING and they’re just five minutes away from being done! I took this time to set my pot on the stove, pour out about 3 cups of chicken stock, add the quinoa and set it to boil. I’m upping the recipe here a bit because I plan to share some of this with my friend Kristy (shout-out!) tomorrow, and it’s always good to have a big batch of whatever you’re making so you can reheat later. That’s superhero logic if you ask me.

Once the liquid has started to evaporate, cover, and reduce the heat to simmer. At this point the vegetables are done and I can pull them out of the oven. I need to let them cool down so that I can peel the beets and remove the garlic from their skin. Take a moment to check on the quinoa and prepare the rest of ingredients. It’s best to leave the goat cheese in the fridge until just about before you add it to your recipe. I’m a big big fan of goat cheese but I know some aren’t, so try subbing it with feta or another soft cheese if you prefer.

Once the beets have cooled off, handling them for heat, carefully peel the skin off each root and then dice them into medium-sized chunks. Chop up your garlic cloves as thinly as possible.  At this point you should check on the quinoa. What you want is for all of the liquid to have evaporated so that you’re left with fluffy goodness that’s ready to eat. If that’s the case, then you’re nearly there!

Pour out the quinoa into a big bowl and immediately add the arugula. The heat from the quinoa will help wilt the arugula. Now you can pile in your ingredients; roasted butternut squash and beet root, chopped roasted garlic, half a log of crumbled plain goat cheese, 3 tbsps of aged balsamic vinegar, 1 tbsp of EVOO (extra-virgin olive oil), kosher salt, and several cracks of fresh black pepper. The last ingredient is a bit of a flourish. I like crunch in my food. It’s tactile and fun, and adds another layer of texture to an already layered dish. I took about a half cup of walnuts and toasted them slightly in a small pan for about 30-45 seconds, and then added that to the bowl. Now, you mix it all together. And this is what you get:

Deliciousness. Yes, that’s a word and it’s apt here. I’ve never had quinoa before. I probably should have mentioned that sooner, but this was not only my first time cooking it, but my first time actually tasting quinoa. I sort of expected it to be similar to couscous which I’m not crazy about, but figured I’d give it a try. Given the versatility and healthiness of quinoa, I figure this is right up my alley. And after serving a bowl of this salad, I fell madly in love. Oh, so this is what they were talking about? I get it now. It is superfood. The squash was perfect and the beets were a nice sweet touch to the salad. Putting the challenge element of this post aside, this recipe is worth repeating without any gimmicks or ploys. It’s incredibly easy, light, adaptable, and quick. Those four things meet my standards 100% so I am very happy right now. :-)

Maybe it was the endorphins. Or the excitement of trying something new. Or the Wonder Woman magic bracelets and belt. Whatever it was, it gave me the energy and the inspiration to do something mad like pull off HIIT and cooking at the same time. I got to fit in my workout AND have an incredible meal to boot without sacrificing one or other. But I’m not suggesting you all drop and start doing pushups while you have a roast in the oven. The point is that we lead such busy, hectic lives that every now and then we need to get creative to ensure that we can fit in at least one thing that makes us feel good. For me it’s exercise, but it could be an extra 20 minutes to help your child with their homework, or a phone call to your parents, or painting, or watching a TV episode you missed on Netflix… or whatever it is that makes you super. Maybe we can’t do it all all the time but we can still make the effort to seize as many moments as possible.

Hope you guys enjoyed this as much as I did! Until next time, happy eating folks. :-)

Posted in Featured Favorites, Latest Musings, Meatless Mondays, My Pretty Apron | Tagged , , , , , , , , , , , , , , | 9 Comments

Try This On For Size

That’s not me.  Or my closet. I wish I could say I had a cedar-lined closet filled to the brim with clothes. But like I said, that’s not me and my closet is the size of a shoebox. Nevertheless, the real me is standing in front of my tiny closet absolutely dumbfounded. I literally have nothing to wear. NOTHING.

Ok, that’s sort of a lie. Of course I have clothes. Probably too many clothes. But after a year of amped-up training followed by three months of consciously eating clean, I can truly say that I don’t own anything that fits. It’s not the 90s anymore people. Baggy just won’t do it for me.

The weather in New York is beginning to shift from hot to cool as we enter fall, so that means adios dresses and hello to my trusty work pants. Let me take a second here to bemoan the “business casual” wardrobe that is forced upon the working American. Sure, I read the fashion magazines and how they offer fun ways to mix up your work clothes. But let’s be honest here. I don’t want a second wardrobe simply for the function of going to a job where I’ll be seated for nearly ten hours. Jazzing it up with a beaded necklace or a ruffly top in the season’s hottest color doesn’t make me forget that I’m sitting. All day. And so, I go back to those trusty work pants I have stashed in my closet for the cooler months. I put one of them on last week and then horror struck. They were huge. I’m talking big. I could roll over the waistband twice and still have room. Considering the cost of said trusty work pants,  and the fact that those were pretty much my only work wardrobe options for that day and each day after that, I was left with a sinking feeling that it was time to go shopping. Sigh.

I worked in fashion in a past life. There was a time when I had dreams of working in a major fashion house or retailer where I could meet designers and stare at fabulous clothes all day. I read Vogue, Elle, and W religiously and even thought about going back to school to get a degree in fashion business and merchandising. I kind of have to hold back a chuckle as I type that because it is SO far removed from where I am right now. Back then the perfect day for me would be spent shopping all over the city, trying on all sorts of things, and noting the trends. Ironically I was also at my heaviest weight when I worked in that industry. All those nights out with buyers, eating candy in the showrooms, and frequent happy hours made for a very unhealthy lifestyle that I sustained for several years.

I find myself in new waters now. Suddenly I have the opportunity to completely remake myself via my clothes which is something I would have died for in my early twenties. Only now all I want to do is look at fitness gear and shop for the best compression pants and sports bras that I can find. Don’t get me wrong here. I have mini-obsessions with certain stores and I’m constantly pinning new ideas to Pinterest. My aesthetics have definitely changed, but so have my priorities. Spending a good portion of my paycheck to buy a bunch of clothes is not only unrealistic, it’s kind of wasteful. But I’m like a magpie. I see shiny pretty things and I want.

So I took myself and my huge pants to a store near work where I managed to score a BOGO 50 (fashion speak for buy one get one 50% off – yes I’m SO cool) for the dreaded work pants. The last time I was in this very situation I was steadily buying the same size for about 3 years. I went down a size last winter and I figured I’d go down one more this round. Then out of curiosity I took the next size down. What the heck. Long story short, I walked out of the dressing room with the smaller size. The smallest size they carried and the smallest size I’ve worn in my entire life. When the store attendant asked me how it went I have to admit I was kind of embarrassed to say I’d be taking the smaller size. You’re probably thinking, why? Good question. I don’t know why. But it bothered me on some level. I filed it away for later, thanked the attendant for her help, and walked out of the store with two new work pants. Success! Or was it?

I don’t think I have to go into the impact the fashion industry has on body image. This is well-documented and opinions are varied as to the culpability of the industry in encouraging unfair ideals according to race, socioeconomic status (anyone else remember the Tommy Hilfiger debacle with Oprah?), and of course, weight. Rail thin models walking down the catwalk don’t just distract, they enrage. If we’re going to focus on the numbers on clothing labels then let’s give equal attention to these numbers:

 ”Today, the average American woman is 5’4″, has a waist size of 34-35 inches and weighs between 140-150 lbs, with a dress size of 12-14. Fifty years ago, the average woman was 5’3-4″ with a waist size of approximately 24-25″, she weighed about 120 lbs and wore a size 8. Curiously, over the past twenty years, fashion model sizes have dropped from a size 8 to 0.

It comes as no big surprise that there has been significant pressure on the fashion industry in the past five years to stop using models that are painfully thin and embrace a more realistic, diverse and healthy representation of women in their shows and ads. Ralph Lauren has just announced Robyn Lawley as their first plus size model.. These are small steps, yet significant ones to reshape the image of the American woman.  I champion the cause of expanding the palate in media images for women and the reality is the plus-size market is severely untapped in the US. But how far does this go to change our stigmas when we look at the size labels in the dressing room?

See, there’s this thing. I’ve spoken about my struggle with body images in the past and this recent episode has forced some of that to the surface again. I won’t divulge my new size because it doesn’t really matter. Just note that it’s 4 sizes down from what I used to buy. But this new size was playing with my head.  On one level I’m super excited. “Yeah, I’m that size!” I think and give myself a mental high five. But I’m also self-conscious about what it all means. I don’t FEEL like I’m that size. I don’t think I match what that size looks like on other women. And aren’t I supposed to feel awesome now that the number is smaller? How come I don’t feel awesome? And then I think its some giant fluke and that I must have been having a skinny day and there’s no way I can fit that size in every store so really it’s a big mistake and how could I be so gullible and…… yeah, you get my drift here?

I’m a big proponent of the idea that you should never use the number that’s on your label be a gauge for your weight.  My experience in the fashion industry exposed what I think most of us know now, which is that manufacturers have deliberately recalibrated their fit scale to make larger sizes appear smaller by shifting to larger specs on all clothing.  Also each manufacturer uses different specs according to their main customer base which guarantees that you won’t maintain one size in every store you walk into, especially if they’re European-based (H&M I’m looking at you!). I know too many women who rattle off their clothing size when asked about their weight, like it’s a badge of honor (or DIShonor as is mostly the case). Sizes are so misleading, especially in the US.  But I’m a product of that system and I’m the first one to say that I’ve been conditioned to let my clothing size=my weight=my perceived body image= my success and worthiness. It’s a horrible equation, but it’s the truth.

Tackling body images has to be one of the most challenging things I’ve faced in my life, and I can safely say that’s true of most women I know. I’ve spent the last two years fighting back my insecurities to challenge myself physically and its paid off majorly in my weight, energy levels and more importantly, in my health. But the outside is just one part of the process. I’m constantly working to get my mind in shape by ignoring the numbers on the scale and the size labels as testimony of my success. It’s super scary sometimes because I can get caught up in those numbers, distort their meaning, and then make new goals based on those distortions. A perfectly normal and healthy weight on the scale can suddenly turn into “ok for now but let’s go minus five.” Yes, I do this. I admit it freely, and somewhat nervously here.

What kicks my mind into shape has to be my amazing support system among my closest friends. When I spoke to my friend Pearl about my heady work pants shopping experience, she summed it up pretty perfectly: “It’s not a bad thing! You’re a smaller size sometimes. That’s fine. You’re healthy.” Having my closest friends let me vent my crazy and just get it is without a doubt one my biggest lifelines. This blog has more recently been a cathartic experience as well. I say these things with some trepidation but totally owning it because these thoughts and emotions are part of this process.

I don’t expect to be “cured.” I think a lot of these reactions to sizes and scales are close to hardwired at this point. Unfortunately, I have to continue shopping since two work pants won’t be enough to get me through fall and winter. My challenge will continue to be how I react to the sizes, but I’m hoping now I can focus more on finding out what makes me feel great instead of just how it fits. Besides clothes are supposed to fit us, not the other way around.

Does anyone else out there struggle with sizes and shopping? Do you use the size on the label as a way to track your weight loss? What do you think about the fashion industry beginning to embrace “plus-size” models?

Drop me a line! :-)

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Article: Obesity Campaigns: The Fine Line Between Educating and Shaming – Lindsay Abrams – The Atlantic

Obesity Campaigns: The Fine Line Between Educating and Shaming – Lindsay Abrams – The Atlantic.

At what point do public health announcements do more harm than good? Living in NYC, I’m exposed to a number of these kinds of ads to promote healthy eating, cut sugar, or quit smoking, and they’re all visually graphic and somewhat disturbing. Similar to the anti-drink driving ads aired in Ireland and the UK several years back, the point is to shock the viewer. But those ads proved ineffective as researchers noted the number of drink-and-drive incidents actually went up after the PSAs aired.

So what can we do? At what point does being politically correct and sensitive to the target audience overtake the desire to implement an effective campaign against obesity? What do you think?

Posted in Body Image, Latest Musings, Newsworthy Articles, Nutrition and Health | 2 Comments

Idea Exchange: Obesity in the US vs. Developing World

A major part of this journey I’m on is an exchange of ideas between friends, family, and all the people I meet who share an interest in nutrition, wellness, and self-improvement. I don’t let a day go by where I can find inspiration in a conversation with someone or an article I read off Twitter or LinkedIn. My friends have really been at the heart of this process, and I feel it’s important for me to acknowledge that here on F4TNYC (you like, that? I’m trying it out..) the way I do when I speak to them in person or online. One of the things I love about my circle is just how diverse they are in opinion, experience both personal and professional, and in background. It’s this aspect that keeps me going back to them for their take on all things nutrition and keeps this exchange going.

That said, I wanted to share this conversation I had with my good friend Gizelle today about obesity in the US versus the developing world. Gizelle is an MPH grad who’s currently working in Cambodia to help implement public health projects in various provinces around the country. She’s got a great eye for issues surrounding public health and how to look at these situations critically in order to take the steps towards intervention and/or prevention. Plus she’s wicked smart!

Without further ado, here’s a snapshot of one conversation that gets me thinking more critically about nutrition. I’d love to hear your thoughts, questions, comments or ANYTHING you want to say about the subject. Like I said, this is all about the exchange. Thanks! :-)

GIZELLE’S EMAIL

I have given some more thought on the conversation on obesity in America on my flight home to SLC. There are a lot that we can learn from developing nations which helps to explain the eating distortions that we are witnessing.
 
When people think about (East) Asian people the following descriptions usually come to mind: K-Pop, Chinese food, andskinny. Unless you’re a sumo wrestler, Asian aren’t really perceived to be overweight or fat. There’s something in their genes that supposedly gives Asians a higher metabolism that causes them to breakdown anything they put into their bodies with the exception of alcohol (hello, Asian glow). I used to think this was all true until I came home last weekend and people-watched at the LAX airport during my layover from Seoul to SLC. Asians in America are f-a-t. So, no, Asians are not skinny– they have different habits in Asia that give the perception they are skinny. And no just fat in the sense that they need to do some sit ups, but in the sense that Asians in American look unhealthy: they look uncomfortable, were shoving their faces with burgers, and didn’t look like they could run for more than 30 seconds. And while the way someone looks doesn’t dictate whether or not their insides are healthy, it does tell me that there is something going on a deeper level in the way we eat in the United States and our obsession with purchasing unnecessary shit that is discarded as soon something new comes out like iPhones and iPads (this is another conversation for a later time).
 
Sure, I currently live in a country where rates of under nutrition are high, where the country has poor food insecurity, and the diet of the average Cambodian is rice and fish, but based on my travels in the region including China, Philippines, and Singapore, it’s the wealthy who are overweight and unhealthy. Whereas in the United States, it’s the poor who are overweight and unhealthy.
 
We can talk about the built environment, access to good food, safe neighborhoods for people to exercise, educating people to eat better, etc. but I think we need to look at less developed countries to understand the phenomenon of obesity. These environmental and structural factors are important, but there is more to the problem of obesity in the America. 
 
The poor in developing nations aren’t obese but rather the rich. The rich have access to whatever they want: gyms, spas, trainers, tend to be better educated, have maids to cook for them, etc. so the built environment theory, at least in this situation goes out the window and doesn’t address the problem of obesity which is growing in the Philippines and China (there is documented evidence for this). What is causing the rise in obesity of the skinny Asian? Fast food. 
 
Before I came home, I thought I would be eating fresh veggies and fruit. Instead, I’ve been eating out almost everyday, and the food that I used to think was good was really gross. I will be really honest, the best meal I had was at the beer garden and it probably had to do with the fact that the sausage was local. I can now tell if food tastes weird because there are not as much preservatives and chemicals in the food in Cambodia. In the US,  Everything is processed. And, portion size is out of control.
 
In Cambodia, the wealthy are starting to get fat. But so far there are several factors which I think the US can take a cue on if they want to figure out what we’re doing wrong and why diets don’t work:
  • Fast food: The only fast food restaurants in Cambodia is KFC. Pizza Company is a Thai pizza chain, and there are a few burger places. That’s it. No McDonalds, Starbucks, Burger King, Taco Bell. Eating at these franchises is considered a luxury and is expensive. The only people who eat here are fat expats, wealthy Cambodians and Koreans. Most people eat at local food eateries where everything is made of fresh ingredients and nothing is processed or refrigerated. 
  • Processed foods: There is one freezer at the largest grocery store, Lucky, in Phnom Penh. In this freezer, there are shelves of frozen dim sum, fries, and veggies. The only people who own microwaves are expats. Canned foods are really expensive in Cambodia. Everything is prepared fresh. Think about it. In the US there are endless rows of freezers with prepackaged foods. 
  • Portion size: I’ve reduced the amount of coffee I drink since moving almost two years ago. That’s because the portion sizes are smaller. The only place in Phnom Penh that serves large amounts is the new Coffee Bean and Tea Leaf Company and that place is expensive so I don’t go there. I never thought I could reduce the amount of caffeine I could drink but it’s true: if you don’t make large portion sizes an option, you don’t have the chance to overeat, or drink more than you really need to. Otherwise, extra large servings become the norm. 
  • Eating family style: Asians don’t eat one entree for each person. Eating a bonding experience and family style is sharing your food and is a healthier way of not eating an entire plate of pad thai by yourself. I mean, how silly is it going to a Thai restaurant and seeing four people eating four large pad thais? 
  • Not eating out: We don’t know what ingredients are being placed in our food. Sure, you can get your whole wheat pasta, but how much butter is in that sauce? 
Cambodia is not perfect. Diabetes is on the rise, and large of part of this is the rise in the number of prepackaged sugary sweets from China that become luxury status items (“It’s imported from China!”). Sure there are prepackaged “healthy” snacks from Kashi, Odwalla, Back to Nature, etc. in the US but its all processed
 
The key takeaway here is that we can talk about creating access to healthy foods all we want, but if we don’t change our culture of consumption: obsession of always wanting more (bigger car, bigger paycheck, more pad thai, etc), needing to have our own everything (car, food, house, pad thai etc.), eating alone– the risk of obesity won’t go away. Cambodian mothers work harder than any group that I know of and they don’t pick up burgers for their kids because they are too busy to cook. Fast food won’t go away for a long time, but we can change portion size, how we eat out (family style, a few nights a week), increase taxes on fast food and encourage more local production and purchasing of local foods. Healthy food is expensive because as a country we aren’t buying enough of it to bring the prices down.  It’s time to start thinking about the big fat elephant in the room. I’d love to hear your thoughts!
 
MY EMAIL RESPONSE
You made a lot of great points and I’ll most likely need to sit and read through this email again to really think about it more deeply, but here’s what I’ve got off the cuff.
I’m currently reading this book, The Social Networking Diet by Miriam Nelson, who was part of a select team of scientists that actually spent several years researching eating habits in the US for the past fifty years to try and determine what has caused this obesity ‘outbreak’ and why. I’m only a couple of chapters in, but a lot of what you’re saying is in line with what Dr. Nelson argues and what I think a lot of us have said in past conversations. As a society, we overconsume, period. It’s basic math when it comes to weight management. We take in calories (input). We burn it through physical activity (output). 50 years ago, many of the processed foods that we eat now didn’t exist and there was really no such thing as marketing targeting ‘local’ or ‘organic’ goods because, um, most if not all of it already was. So, we know this. We eat way too much. Even worse, we eat way too much of the crap that’s soaked in processed sugars, refined grains, and salt. And even worse than that, we underconsume the natural produce that’s chocked full of vitamins and minerals necessary to maintain a healthy and active system.
Now, I think your point about our need for the new with products and how that’s trickled into our eating habits is an interesting argument. It’s definitely a reflection of the trends that we’ve seen for the past ten years, and more extremely in the past five, as the pace of technological advancement picks up. That said, there’s another aspect to this argument. It was on the tip of my tongue as I typed that last sentence, but let me refrain for a second to backtrack to Dr. Nelson here.
The central argument to Dr. Nelson’s book is the notion that our social networks, specifically physical (but interestingly, I imagine digital will play a role here somewhere along the line if it hasn’t already), has a much deeper impact on how we consume than maybe even we realize. Sure, we know all about how marketing impacts body image and that our environment can direclty affect our eating habits if there are limited resources to healthy foods and produce ie. food deserts. But there’s a whole social angle that Dr. Nelson argues greatly influences how we manage our weight. She referenced several studies, and has a very detailed model and diagram illustrating what she calls the “Socioecological Model” (which I won’t bore you with) that illustrates how our social networks affect our weight. And for women? It’s the worst. She says, “we consume more calories if our dining companions are women” based on research that if one friend was obese, it was likely that there were other friends and family around them that were likely overweight or obese. There’s a culture of “if you do it, I’ll do it too” that helps push the numbers upward, and when you throw in those deadly processed foods, and then a total lack of apathy towards exercise, you get a population thats at least 30% obese. And that’s obese, NOT including the numbers of people that are overweight.
Look I have my doubts about these kinds of studies. I’m always finding a loophole or an exception to the argument. But the reality is that we have 2 major issues that have collided to create one massive problem that is driving the health of our nation downward: a disastrous food system and a societal tendency to consume and have instant gratification with everything. You put those two things together and you’ve got a….recipe for disaster. Yes, horrible pun. But definitely intended.
I can’t help but bring up the economic recession, which was what was on the tip of my tongue earlier. I’m really intrigued to learn how the last 3 years has really affected the way we consume food, especially in light of tighter budgets. But there’s also been a generational shift here as well. We’ve got the millenials shaking things up and challenging the status quo because they’re coming of age in a time when, well, there is no status quo. I read an article recently that labeled the millenials as the cheapest generation in over sixty years because they have no desire to own. Car companies are actually seeing their sales numbers go down in the 18-25 age group because they don’t want to own cars. They don’t drive. They don’t own houses. They barely keep the same lease for more than two years. Just look at our own friends and how often they’ve moved. So, I can’t help but wonder, what does all this mean for this generation and the next as they face a bleak job market, increasing tuition costs, and mounting debt? How does this affect the way they eat, what they eat, and how they feel about food? I don’t know, but I’d be fascinated to find out.
It’s a very very complex issue. I’m now reading about genetics and certain genes play a role in how we metabolize food, our susceptibility to exercise, and how our natural instinct to survive can affect the amount of fat our bodies can store when its consumed (which is why some scientists argue, its harder for some people to lose weight because their bodies store consumed fat much more quickly than its burned). It’s fascinating stuff. But I think your points about looking to developing countries and their eating patterns is 100% correct and vital to understanding our relationship with food. I’ve always said how one of my favorite things about traveling is seeing what people eat, how they relate to their food, and why it seemed that we just kept getting it wrong in the States. We don’t enjoy eating. I honestly believe we don’t. You just said it yourself Gizelle, that everything you’ve eaten has been gross. We’ve all been so desensitized to what actually tastes good because we’re bombarded constantly with crap. I’ve noticed such a change in my own body because I’ve made a strong effort to eat as natural as possible. So the day that I get a hankering for a pastry or something processed that I normally don’t eat, I’ll go ahead and give in and then immediately, I’m reminded, “oh yes, this is why i don’t eat this stuff,” because I feel so sick to my stomach within fifteen minutes. It’s amazing what our bodies can do and how it can let us know what really does us good. People just don’t know how to listen or they start listening way too late in some cases.
I think it’s absolutely fascinating how socioeconomics can flip the nutrition issue when you go from developed to developing. And also when you consider it historically. Just look at all the European portraits and paintings during the Renaissance and Baroque periods and you can see for yourself what kind of body types were admired and revered. It’s difficult to pinpoint just one thing, although I agree the fast foods/processed foods culture is a major culprit. But it’s like I said earlier- there’s 2 parts here. We’ve got a compulsion to say “gimme, gimme, gimme!” once the new and shiny is sitting in front of us, no matter what it is. I think we feed that compulsion much more often than we’re actually feeing ourselves, in the literal sense.
Gosh, I have SO many thoughts on this, but what’s exciting is that I also have so many questions. As much as nutrition and health can be considered scientific, it’s also incredibly social with so many different avenues to explore when you start looking deeper. Thanks for the thought-stimulating conversation. Like I said at the beginning of this, I’m going to have to sit and reread your points and really think more deeply about what impact the developing world might have on our ideas of food….already thinking of another article that I just read….lol Ok, I’M DONE. For now. :-)
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