October 3, 2012
Possibility grows in the space of uncertainty. If we were absolutely certain about how everything would turn out in our lives, we would have no room to consider what might happen if we choose a different path altogether. We would be stuck in a one-way street, on a track with rails so high, we would never be able to see beyond the straight and narrow.
If you think about it, a seed is both fragile and packed with possibility. With the right conditions, it can grow to be a towering tree or a plant that bears fruit, vegetables or flowers. But remember: a seed grows in its own time, at its own pace, to its highest potential. For that seed to reach its best, it needs nurturing, love and care. It needs sunlight and rain and cooler days. It requires protection, attention and support.
We human beings are no different.
As we traverse the terrain of our days, we need each other to stay the course. We also need people to encourage us to take another road if the one we are on proves to be unhealthy, unhappy, unwhole.
At the same time, we need not fear the uncertainty because it is the very packaging of our existence from which we unravel the mystery of our lives.
In a phrase, uncertainty rules. If you have learned to despise it, I invite to reconsider its purpose for you.
Imagine a Christmas tree in which none of the gifts are wrapped in bright paper, bows or bags. They are laid out for everyone to see. No surprise awaits you. Just the certainty that what lays there is yours. Consider how less exciting your holiday would be if you knew every gift you were about to receive.
So I ask you: Do you really want to know how the next ten years of your life will look like?
I think not.
It is in the anticipation of what could be possible that makes life fun. And for possibility to breathe itself into reality, you need fertile ground, stable conditions and sunshine in your heart. With a dose of uncertainty of what will become of that seed, you possess the magic that is your life in your hands.
June 15, 2012
When you live life with an open heart of compassion and love, the most amazing thing happens. You start to resonate with people on a level you may not have thought possible.
Take my recent visit to the butcher shop as an example. As I watched the sales lady slice the ham, I was enthralled by her loving hands. You could simply tell she respected her work and the products she delivered. Slow food at its best! It made not only for a great shopping experience, but for a great ham sandwich afterward!
Food is energy, like anything else. If you have seen the movie Like Water for Chocolate based on a Mexican novel by Laura Esquivel about a young woman who passes her love (and other emotions) on through her cooking, then you will know how much food can affect a person. It’s not only the quality, but also the intention that is passed on through it.
For a fun Friday treat, enjoy watching one of the best clips of the movie. It puts mindful eating into a whole new light. Yum.
March 14, 2012
Healthy eating is a big part of the Slow Movement. You are what you eat, and how you do it, too.
Smart cooking doesn’t come naturally to all of us so that’s why I breathed a sigh of relief when Camilla V. Saulsbury’s 5 Steps to Healthy Cooking: 500 Recipes for Lifelong Wellness arrived in my mailbox (You remember her, don’t you? I blogged about her fabu Piece of Cake cookbook that has been my baker’s secret ever since!). I tore open the envelope and started reading right away.
The neat thing about her recipe book is how it’s organized. Unlike many cookbooks that ignore breakfast altogether, she actually starts there. As we all know, breakfast is the most important meal of the day. So why do most cookbooks avoid it?
The truth is Camilla takes a holistic approach. So while you might be perusing the cookbook for some in-law impressing meals, you’re actually getting health tips along the way too. Did you know that mushrooms contain potassium, a mineral that can actually lower your blood pressure and reduce your risk of a stroke? Or that cherries (much like blueberries) contain antioxidants to help prevent many diseases related to aging? Who knew?
Instead of having to get that information elsewhere, it’s right there while you make your shopping list.
Every recipe includes a nutrients section so you know how many calories, amounts of fat, protein, etc. you’re ingesting. Along with the enticing recipe names (I mean who can resist the sound of “Southeast Asian Roast Beef Wraps” or “Whole-Grain Blueberry Maple Muffins”?), she sprinkles in a few great images too.
The cheery front cover gives you the sense that you can do this. You really can. There is nothing intimidating or condescending about her book. If anything, it offers just the right array of amazing meals to make your mother-in-law wonder “Just how does s/he do it?”
With mindful shopping, cooking and a touch of Camilla’s grace! But that’ll be our little secret, okay?
Now, what’s on your meal plan today?
March 3, 2012
The other day I had a conversation about nutrition with a henchman. No, I wasn’t at the gallows. I was on a film set for a period film about an 18th century swindler. But that’s neither here nor there. What was interesting was this burly guy, with black makeup around his eyes (think: Johnny Depp as Captain Jack Sparrow) was telling me he doesn’t eat any carbs. At all.
Now I have had my own run-in with the carbs-no carbs conversation and have come to the conclusion that a touch of carbs, like a touch of red wine, is a good thing. It’s all about variety and filling your plate with things from outside in their most original form possible.
Processed foods can kill you. The Emmy Award-winning show The Doctors recently aired an episode with Dr. Jim Sears who showed a twelve-year-old hamburger in his nutrition classes. It has no mold on it whatsoever. Why? Because of all the chemicals that it was originally sprayed with ~not for the purpose of his classes, but for the purpose of consumption!
Here’s the visual.
The thing is as old as my kid. Ewwwww!
Would you eat a burger made out of “pink slime”—the name given to the mechanically separated meat that’s treated with ammonia hydroxide to kill bacteria like E-coli? McDonald’s, Taco Bell and Burger King, once purveyors of pink slime, say they have discontinued their use of this meat, made from discarded beef (i.e. everything else from the cow that had been deemed inedible), but who still does? Schools serve it up daily in kids’ lunches.
If mold won’t eat it, why would you? See for yourself on this segment of The Doctors.
So now that I’ve thoroughly grossed you out, let’s talk about how to be proactive.
Education yourself. Read the labels. Teach your kids to do the same.
Buy organic where you can. That might mean eating less meat due to cost, but as I like to say, less is often more.
The average American eats 80+ pounds of chicken annually.
Tips to Buying Natural and Organic Poultry
• To save money, purchase the whole chicken. Boneless, skinless chicken breasts are the most expensive by the pound.
• Check the “sell by” dates, and plan to shop the day before, when your butcher marks down the poultry and meat.
• Consider buying direct from a farmer’s market.
• Check the sodium levels on fresh and frozen chicken packaging.
• A truly natural chicken breast has 50 to 75 mg of sodium. If there’s more than that, the bird has been “plumped”.
Fill at least half your plate with vegetables. That includes salad. Make your meat be the garnish, not the centerpiece.
How else can you get your plate in shape? Please share your ideas!
March 1, 2012
Did you know that March is National Nutrition Month? The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is encouraging everyone to include healthy foods from all food groups through this year’s theme: “Get Your Plate in Shape.”
“Vegetables, fruits, whole grains, lean proteins and low-fat dairy products contain the nutrients we need to maintain healthy lifestyles,” says registered dietitian and Academy Spokesperson Andrea Giancoli. “Make sure your eating plan includes foods from all the food groups and in appropriate portions. USDA’s MyPlate is a great tool to guide and help us be mindful of the foods that make up our balanced eating plan.”
Giancoli offers the following recommendations to “Get Your Plate in Shape”:
Make half your plate fruits and vegetables.
- Eat a variety of vegetables, especially dark-green, red and orange varieties, as well as beans and peas.
- When buying canned vegetables, choose “reduced sodium” or “no salt added” whenever possible. Rinsing whole varieties like beans, corn and peas can also reduce sodium levels.
- Dried and frozen fruits and those canned in water or their own juice are good options when fresh varieties are not available.
- Make sure every meal and snack has at least one fruit or vegetable or both.
Make at least half your grains whole.
- Choose brown rice, barley and oats and other whole grains for your sides and ingredients.
- Switch to 100-percent whole-grain breads, cereals and crackers.
- Check the ingredients list on food packages to find foods that are made with whole grains.
Switch to fat-free or low-fat milk.
- Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and fewer calories.
- If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.
Vary your protein choices.
- Eat a variety of foods each week from the protein food group like seafood, nuts and beans, as well as lean meat, poultry and eggs.
- Eat more plant-based proteins such as nuts, beans, whole grains and whole soy foods like tofu and edamame.
- At least twice a week, make fish and seafood the protein on your plate.
- Keep meat and poultry portions lean and limit to three ounces per meal.
Cut back on sodium and empty calories from solid fats and added sugars.
- Drink water instead of sugary drinks like regular sodas, fruit-flavored drinks and sweetened teas and coffees. Choose 100-percent fruit juice.
- Compare sodium in foods and choose those with the least amount listed on the Nutrition Facts Panel.
- Season foods with spices or herbs instead of salt.
- Select lean cuts of meat or poultry and fat-free or low-fat dairy products.
- Use heart-healthy oils like olive, canola and sunflower oil in place of butter or shortening when cooking.
Giancoli offers a slow food recommendation by suggesting we cook more often at home, where you are in control of what is in your food. “And don’t forget that exercise and healthful eating are crucial to maintaining a healthy lifestyle,” Giancoli says. “Choose activities you enjoy like going for a walk with your family, joining a sports team, dancing or playing with your children. If you don’t have a full 30 minutes, carve out 10 minutes three times a day. Every bit adds up and health benefits increase the more active you are.”
As part of National Nutrition Month, the Academy of Nutrition and Dietetics’ National Nutrition Month website includes helpful tips, recipes, fun games, promotional tools and nutrition education resources, all designed to spread the message of good nutrition around the “Get Your Plate in Shape” theme.
February 3, 2012
Groundhog Punxatawney Phil* saw his shadow yesterday. According to folklore, that’s six more weeks of winter for us. Catching a glimpse of a TV segment about the poor groundhog that those celebratory folks in that Western Pennsylvanian town unceremoniously extrapolated from his faux burrow (I mean let’s be honest. What self-respecting groundhog would live in a fake tree stump with his name on it?), I don’t think the poor guy saw much of anything yesterday. He looked bleary-eyed and a tad subdued in the gloved grip of the MC. They robbed him of his sleep, for pete’s sake. He was hi-ber-nat-ing. That’s what a lot of us do in the winter time.
And that brings me to the heart of my message today. With subzero temperatures seizing Europe this week, I am reminded of the natural rhythm of things. Winter is a season of reflection, rest and a particular set of slow we don’t need in the summer. Our diet changes (for those of us who eat according to the seasons), our pace slows and our need for sleep increases. Being as light-sensitive as I am, I felt the need to crawl into bed at 8 p.m. whilst in Stockholm recently, because it had been dark for four hours.
Our bodies speak to us. But how often do we listen?
The cross-eyed ‘hog knew it wasn’t time to get up yet. So what if we have six more weeks of winter? It’s a good reminder that life’s pace needn’t hasten just because the clock strikes a certain hour. Time is a construct, people. Remember?
Editor’s note: For a super concise history of Groundhog Day, see TurfMutt.
February 1, 2012
When I heard about Tosca Reno’s new book, Just the Rules for Eating Clean, I got curious. Given the Super Bowl is coming up on February 5, 2012, I thought it would be a good thing to provide some of her recipes as a healthier option to the empty, salt-ridden snacks we tend to fall prey to. She offers several rules for “eating clean”, a term I had never heard before. But it makes sense. We often pollute our bodies with things they can’t handle well. The result is sluggishness and an overall sense of puff.
Super Bowl Party Rule #8 – Color Up: Super Bowl junk is often a sea of fatty beige foods. Colorful foods are filled with more nutrients and flavor than bland, monotonous, processed foods. Opt for a rainbow of colors on your plate, which offers numerous health benefits.
Rule #12 – Smaller Portions, Smaller Pants (remember my Why We’re So Fat post? Portion size means everything!): A festive atmosphere can often create an eating frenzy, which leaves you feeling blah. It’s okay to enjoy an array of foods, just eat smaller portions. Remember one serving of lean protein is the size of your palm; one serving of complex carbohydrates from whole grain is the size of your cupped hand; and one serving of complex carbs from fruit and vegetables is two hands cupped together.
My power of slow favorite is this one:
Rule #13 – Fletcherize and Swallow: Do you ever fill your plate, only for the food to disappear moments later? Gobbling food is a common disorder in our fast-paced society. Remind yourself to sloooooooow down: eating is not a race. Eating slowly will not only allow you to enjoy your food, but will help you determine when you’re full and help aid in digestion.
Rule #23 – Good Carbs, Bad Carbs: Carbs can be confusing, and are often given a bad rap! Stay away from ‘bad’ grocery store, processed carbs and stick to ‘good’ carbs like fruits, vegetables, legumes and whole grain.
Consider Baba Ghanoush (click the title for your copy of the recipe). Doesn’t this look savory?
Or how about BBQ Chicken Pizza? You thought I was going all holistic, holy-than-thou on you, didn’t you? Well, you can still have food fun and eat well. Look at this image. I’m getting hungry as I type.
A Super Bowl Party wouldn’t be complete without Vegetarian Chili — warming, filling and de-light-ful!
If none of these convinces you, Tosca has generously provided many more eat clean recipes on her Web site. Eating clean is not a diet. It’s a way of life.
What recipes would you like to share?