what is beauty?

Most of us know that photoshopping is standard in the modeling industry - but do we know to what extent? 




Does this change your perception about our standard of beauty?

quinoa pie with butternut squash

Did you know that Quinoa is the only grain that is considered a complete protein?  This means that it offers every "essential" amino acid we as humans need from our diet.  But despite the description I just provided, quinoa is not boring!  It is delicious.  Try this recipe to find out. 

quinoa pie with butternut squash 
serves 8


ingredients
1 Tbs extra-virgin olive oil
1 butternut squash (about 1 1/2 lbs)
18 fresh sage leaves, plus 1 tsp finely chopped
1/2 onion, cut into 1/4 in dice (about 3/4 c)
1 garlic clove, minced
1 c quinoa
2 c low-sodium vegetable stock
4 oz Parmesan cheese
1 tsp coarse salt (such as sea salt)
1/8 tsp freshly ground pepper
cooking spray or pan oil of choice


Preheat oven to 375 F.  Brush 2 baking sheets with 1 tsp oil.  Peel the squash with a vegetable peeler, removing all skin.  Cut the squash in half length-wise, and remove seeds with a spoon.  Beginning at the ends where you removed the seeds, cut five slices (1/4 inch thick each).  This creates a "C" shape.  Cut the slices from both halves, giving you 10 total slices (of halves).  Place the slices on the baking sheets.  Brush with 1 tsp olive oil; sprinkle with 12 sage leaves.  Bake until tender and just golden, 15-20 minutes. Let cool completely.  Keep oven on. 


Heat remaining teaspoon oil in a medium saucepan over medium heat.  Add onion and garlic.  Cook, stirring, until translucent, 3-5 minutes.  Add quinoa and stock; bring to a boil.  Cover; reduce heat.  Simmer until liquid has been absorbed, about 15 minutes.  Remove from heat.  Let stand, covered, 2 minutes.  


Stir together quinoa, dices squash, chopped sage, Parmesan, salt, and pepper in a medium bowl.  


Coat a 9 in glass pie plate with cooking spray.  Arrange 6 sage leaves face down in plate; top with squash rings.  Press quinoa mixture on top.  


Bake 20 minutes.  Let cool 5 minutes, then invert onto a serving platter.  Cut into slices (like a pie).  Serve wedges warm or at room temperature.  

couscous, lentil & arugula salad with garlic-dijon vinaigrette

eatingwell.com (see a picture of the salad at this link, too!)

Last year Eating Well magazine did this amazing spread on salads - I got several great recipes from just one article!  This is the first one I am sharing here...more to come.

I love this salad because it is easy, hearty enough for a meal, and the flavors are bright and fresh. 

VINAIGRETTE

• 1/2 cup extra-virgin olive oil
• 1/2 cup lemon juice
• 1/2 cup red-wine vinegar
• 1/4 cup Dijon mustard
• 4 small cloves garlic, minced
• 1/2 teaspoon salt
• Freshly ground pepper, to taste

SALAD

• 1 1/4 cups vegetable broth, or water
• 1 cup whole-wheat couscous
• 2 1/2 cups water
• 1 cup French green lentils, or brown lentils, rinsed
• 4 cups arugula, any tough stems removed, or mixed salad greens
• 1 small cucumber, peeled, seeded and diced
• 1 cup cherry tomatoes, halved
• 1/2 cup crumbled feta cheese
• 
  

1. To prepare vinaigrette: combine oil, lemon juice, vinegar, mustard and garlic in a blender, a jar with a tight-fitting lid or a medium bowl. Blend, shake or whisk until smooth. Season with salt and pepper.
2. To prepare salad: Bring 1 1/4 cups broth (or water) to a boil in a small saucepan. Add couscous, cover, remove from the heat and let stand until the liquid is absorbed, about 5 minutes.
3. Combine 2 1/2 cups water and lentils in another saucepan. Bring to a boil, reduce heat to a simmer, cover and cook until just tender, 15 to 25 minutes. (Green lentils will be done sooner than brown lentils.) Be careful not to overcook the lentils or they will fall apart in the salad. Drain any excess water and let cool for about 10 minutes.
4. If arugula leaves are large, tear into bite-size pieces. Toss arugula (or greens) with 1/4 cup of the vinaigrette in a large bowl, then divide among 4 large plates. In the same bowl, toss the couscous and lentils with another 1/4 cup vinaigrette; divide the mixture among the plates. Top each salad with cucumber, tomatoes and feta and drizzle each with 1 tablespoon vinaigrette. (Cover and refrigerate the remaining 1 cup vinaigrette for up to 1 week.)

obese monkeys to discover magic weight loss pill?

I read the article, "Monkeys Fattened Up to Study Human Obesity" in the New York times

and I have to tell you that I am a little fired up.  

The article discusses how monkeys are being exposed to conditions that lead to obesity 

(basically the "American lifestyle" - too many calories, sugary and fatty foods, and little exercise)

with the intent of then doing trials of diet drugs to find their effectiveness

Now, for full disclosure: I support research on animals because I think it is important for scientific discovery (AIDS, cancer, and a myriad of other research is vital!)

But I find this situation to be reprehensible: 

pharmaceutical companies funding this research in order to develop the "magic weight loss pill" to make a profit

News flash!

we already have our magic solution: eat healthy, don't overindulge, and be active! 

it's hard.  it takes time. it is the only way. 

Developing the magic weight loss pill aside, I do see that there may be ways this research can help us improve our food systems and understanding of behaviors related to obesity. 

for example, "Dr. Grove and researchers at some other centers say the high-fructose corn syrup appears to accelerate the development of obesity and diabetes." 

Some studies found that this type of diet impacted the developing brains of the fetuses in pregnant monkeys and also lead to offspring with metabolic problems

results also indicated that the diet of the mother during pregnancy, 

"matters more than whether she is obese"

interesting findings, and important for 

helping us connect a desire to be healthy with other values

such as supporting the health and development of our children

and making sure food is safe

it is also an opportunity to think about larger social issues, 

such as the implications of the lack of access to healthy food in low-income communities, where mothers may not have access to nutritious food during pregnancy

All that said, 

I still believe that subjecting animals to these unnatural conditions for the specific goal of finding a quick fix drug (rather than taking responsibility for our own health) 

is an unprecedented low

the power of vulnerability

Have you listened to this talk by Dr. Brene Brown? 

In this talk Dr. Brown says, 

"Vulnerability is the birthplace of joy, love, belonging, creativity and faith"

I happen to think her talk is really extraordinary, and I hope you will listen!

...and try asking yourself:

where in your life are you avoiding being vulnerable, and what are you giving up in the process?

Watch live streaming video from tedxkc at livestream.com

today is tomorrow

I don't know about you, but for me January flew by without even the slightest attempt at accomplishing my New Year goal. Seriously, I didn't even try to fake it.

On my bus ride to work this morning I read an article in my new issue of Eating Well about a couple who were contestants on the Biggest Loser. One evening during a workout the husband was ready to head home and said he would "do more tomorrow". His wife responded by saying, "Today is tomorrow." While my goals aren't fitness related, it really made me stop and think.

Today is Tomorrow.

That really resonates with me. It's time to stop putting things off until later.

I've taken a little blogging hiatus. I'm certainly not getting myself down about not accomplishing the things I meant to get to -  in this time we bought a house, remodeled 2 bedrooms, a bathroom, and the living room, and enjoyed the holiday. The house is looking great! But I'm ready to break free from my house tunnel vision and give myself permission to spend some time with other interests.

Namely, coaching.

So, I'm back. And I would love to coach with you (maybe on "that thing" you've not gotten to in January yet either?) I coach clients on achieving the healthy bodies they deserve.  I also work with clients on a variety of other topics, addressing whatever calls each individual.  Through our coaching we identify and create goals, ultimately designing the path to achieve them.   

Email me for some free coaching! I heard that February is the new New Year anyway.


You can learn more about coaching with me at www.fyccoach.com

nyc health department anti-soda campaign

The New York City Health Department recently started a campaign to educate the public about the health impacts of drinking sweetened drinks.

Through the campaign they ask, "Are you pouring on the pounds?"

To me this is a powerful and necessary campaign. What do you think?

is BMI bs?

Well to that I would answer yes...and no.


Body Mass Index (BMI) is a measure used as a screening tool to indicate a healthy range for weight vs height for an average adult.  It is controversial because adults who we might generally think of as normal size will often register as "overweight" because the calculator does not take into account frame size, muscle mass, and changes in body composition with age.  BMI was not developed with the intention of being used as widely as it has in the health field (see this interesting article, thanks to a fellow blogger), and there are more accurate indicators of healthy weight status.  In short, it is not perfect and certainly should not be the only factor used to determine health status.


With that said, let's ask ourselves: why does this matter?  


One reason is somewhat obvious: being categorized as overweight or obese by a generic "one size fits all" tool feels...well, bad.  Especially when BMI puts what is now the average American into these categories (and let's just be honest - the average American isn't in this category because of high muscle mass).


Yet, researchers who use this tool are not using this to measure your "hotness".  They are trying to understand risk factors for diseases related to being overweight, such as heart disease, high blood pressure, type II diabetes, certain cancers, and more.  What studies do show is that higher BMI's, despite the many variables, are linked with health risks.  


Are you looking at BMI as a measure of how thin you are, or as a measure of your health? You know your body, you know how you feel and you know if you are living the lifestyle that keeps your body at its best.  Someone "20 lbs overweight" by whichever medical standard who exercises regularly; eats ample fruits,vegetables and whole grains; drinks plenty of water; and gets enough rest is arguably in much better health than a "thinner" person who does not do these things.  


Your "BMI status" might not be accurate...but in many ways that really does not matter.  What does matter is your health, your energy level, your perception of yourself, and your happiness.  So I would ask: how do you feel about these things? 

grilling season coming to an end...

As grilling season comes to an end, it seems timely to share the most exciting thing I've learned about grilling this summer.  Our friends Chris and Paola know a gentleman from Argentina who taught them how to cook an egg in the most amazing way I've heard of!  For someone (like me) who is a big fan of eggs - and grilling - this is a perfect combination. 

Ingredients
Bell peppers (red, yellow, orange, or green will do) one per person
Eggs one per person
Salt
Pepper

Preheat your grill by turning on burners (or getting charcoal hot) and covering with the lid. 

Meanwhile, cut away the top of the pepper(s) by creating a large circle around the stem.  Remove the stem and any remaining seeds from the pepper(s). 

Crack one egg directly inside each pepper, just as you would put an egg in a pan for sunny side up.  Sprinkle the raw egg with salt and pepper to your liking (and any other seasonings that inspire you). 

Place the pepper(s) directly on the grill, covering with the lid.  Depending on the temperature of your grill (ours is usually about 400 F), cook for 20 minutes or more.  Check the egg regularly, removing the pepper from the grill when desired egg doneness is reached. 

Serve as a side or the main entree!  I would like to have these with Eating Well's Corn & Basil Cakes sometime soon.

Barbie Dolls, 2008

I love this piece by Chris Jordan.  

Here he uses 32,000 barbies to depict, "the number of elective breast augmentation surgeries performed monthly in the US in 2006."  

Please visit his site to see more of his work, which I had the pleasure of seeing on display in Seattle.  Mr. Jordan uses a variety of goods to visually represent consumerism in the United States.  Powerful & compelling!

poblanos stuffed with cheddar and chicken

Good Lord, these are good. I recommend making them on a weekend for your first go-'round, because the first attempt can be a bit labor intensive (can take about an hour and a half). We got started a little to late the first time we tried them, and ended up having one of those meals where you're so tired by the time you eat that you almost forget you were hungry.  Completely worth it, and I have told myself that the next time I make them I will remember to cook the rice first, which should save me some time! Eeeeh...

We served them with Eating Well's Corn & Basil Cakes (a savory pancake). These are great too!

poblanos stuffed with cheddar and chicken
finecooking.com

4 large poblano chiles
2 medium tomatoes, chopped
1/2 medium white onion, chopped
1 large clove garlic, chopped
1 tsp. dried oregano (I used fresh, but remember dried has a stronger flavor per volume)
1 tsp. ground cumin
Generous pinch ground cinnamon
Kosher salt
1 Tbs. olive oil
2 cups shredded cooked chicken (I used chicken breast, the recipe calls for dark meat)
1-1/2 cups cooked brown or white rice
2 cups grated sharp or extra-sharp white Cheddar (about 7 oz.)
1/4 cup chopped fresh cilantro (including some tender stems)
1 Tbs. lime juice

Cook rice

Position an oven rack about 4 inches from the broiler and heat the broiler on high. Line a large rimmed baking sheet with foil.

Slit the chiles from stem to tip (not all the way through to both sides, only opening one side to stuff) and set on the baking sheet. Broil, turning every few minutes, until blackened all over, 5 to 8 minutes. Let cool slightly, peel off the skins, and cut out the seed cores, leaving the stems on. Turn the chiles inside out, flick out any remaining seeds, and turn right side out. Return the poblanos to the baking sheet.

Purée the tomatoes, onion, garlic, oregano, cumin, cinnamon, and 1/2 tsp. salt in a food processor. Heat the oil in a 12-inch skillet over medium heat. Add the purée and cook, stirring frequently, until the liquid has evaporated and the mixture looks thick and pulpy, 8 to 11 minutes. Remove the pan from the heat. Stir in the chicken and rice, and then 1 cup of the cheese, the cilantro, and the lime juice. Season to taste with salt.

Divide the filling among the peppers, wrapping the sides of the peppers up and around the filling, some of which will still be exposed. The peppers will probably tear, but who cares...you're not cooking for the president.  If you are cooking for the president, take extra care.

Broil the peppers until the cheese is melting and the top is beginning to brown, about 4 minutes. Top with the remaining 1 cup cheese and broil until the cheese is completely melted, about 2 minutes.

Yoooowwwwwwww!!

do you know about hunger in america?

49 million Americans struggle with food insecurity. Watch this video to get informed on who they are and why they struggle to feed their families.

Magritte

I like this very much, and it seems in keeping with the theme of my recent posts. I don't know if it has a "real" meaning, and I don't think I want to. It's beautiful just as it is, when I can imagine a meaning for myself and you one for yourself.

average american women & men

drawing by arica houy

Did you know that the average American woman is 5'4" and 165 lbs and man is 5'9" and 195 lbs? (cdc.gov)

To compare, average 5'4" female celebrities weigh between 100-110 lbs. While many celebrities would be considered "underweight" by doctors and nutrition professionals, the size of the average American woman can be considered "overweight". Is our obsession with weight distorting our view of healthy and pushing us all to extremes?

healthy or obsession?

This morning I heard this great story on NPR's Weekday called Body Obsessions, which asked the question: When is body-consciousness healthy, and when does it become an obsession?

This has me worrying about how altered perceptions are of what a healthy, normal person looks like.

I was recently reading in a trashy mag about how Gwyneth Paltrow has early signs of osteoporosis, and what a shock this was to everyone. I can't be the only person who has ever noticed that she weighs practically nothing (110 lbs at 5'9" one website says). And, she is known for sharing weight loss tips - in the issue following her osteopenia announcement was a spotlight on the master cleanse she does to drop pounds. A woman so thin, with a history of extreme dieting...is it any wonder that she would have a medical condition related to lack of calcium and vitamin D?

The normalcy that has been created around extreme thinness and the culture of dieting is disturbing. It is a complex issue, and also heartbreaking. I would like very much for us to break this cycle for future generations. Can we please start appreciating the many shapes and sizes we come in? And stop publishing the "lose weight quick" trick of the month instead of focusing on what being healthy really means? Maybe once we learn to honor and listen to our bodies we can be lead naturally to our healthiest selves.

fresh green bean, potato and steak salad

My sweetie grilled this salad up for me on a lovely summer evening.

The potatoes are tender, the beans crunchy, and the whole dish is bright and hearty.

What a nice meal (and man!) to come home to...

fresh green bean, potato and steak salad with horseradish dressing

eatingwell.com

ingredients

• 1 pound baby potatoes, scrubbed (you can prepare these ahead of time and refrigerate up to 3 days)
• 12 ounces green beans (about 3 cups), trimmed
• 1/2 cup sliced fresh chives or scallion greens
• 1/4 cup reduced-fat sour cream
• 3 tablespoons white-wine vinegar or red-wine vinegar
• 2 tablespoons prepared horseradish
• 1 tablespoon Worcestershire sauce
• 1 teaspoon freshly ground pepper, divided
• 2 tablespoons extra-virgin olive oil
• 1 pound sirloin steak or strip steak (1-1 1/4 inches thick), trimmed
• 1/4 teaspoon salt
• 2 ears corn, husked
• 
  
• 1. Preheat grill to medium.
• 2. Steam potatoes in a saucepan fitted with a steamer basket, cover and cook until tender, 10 to 15 minutes. Transfer to a cutting board to cool. Add beans to the steamer basket, cover and cook until bright green and just tender, 4 to 6 minutes. Rinse in a colander with cold water until cool. Drain thoroughly and transfer to a large bowl. Cut the potatoes into halves or quarters and add to the bowl with the beans. Stir in chives (or scallion greens).
• 3. Meanwhile, combine sour cream, vinegar, horseradish, Worcestershire and 1/2 teaspoon pepper in a small bowl. Whisk in oil.
• 4. Sprinkle both sides of steak with salt and the remaining 1/2 teaspoon pepper. Grill the steak about 5 minutes per side for medium-rare, 6 minutes per side for medium. Grill the corn, turning occasionally, until marked and tender, 8 to 12 minutes total. Transfer to a cutting board; let the steak rest for 5 minutes. When the corn is cool enough to handle, cut the kernels from the cob. Thinly slice the steak crosswise. Add the steak and any accumulated juice and the corn kernels to the bowl with the potatoes and beans; toss with the horseradish dressing (dress lightly to start, adding more to taste - I find that this salad can be easily overdressed).

Feeling human is essentially the state of being in which one is actively in touch with and moving closer to one's destiny, one's higher purpose in life, joy.

-david scherer, flat win company

an inquiry

I saw this question today and it got me thinking pretty hard about what is really important -

What is the greatest thing that could happen to you (not to the world or anyone else, just you) in your lifetime?

mache & chicken salad w/ honey tahini dressing

I'm interested in these heartier salads lately, because I get bored of just greens. This one has such a bright flavor, and really fills you up. Plus, it has Mache!

What the heck is mache, you ask? It is a green leafy vegetable similar to spinach, only it has a slightly thicker stalk and a bit of a tart flavor. It also goes by "lamb's lettuce". In this recipe I think it stands up nicely to the bold flavor of the dressing. Delic'!

mache & chicken salad with honey tahini dressing

eating well magazine, april/may

dressing

1/2 c lemon juice

1/3 c extra virgin olive oil

1/3 c tahini (a thick paste of ground sesame seeds, found in supermarkets near the Middle East section or the nut butters)

2 Tbs honey

1 clove garlic, minced

1 tsp salt

freshly ground pepper, to taste

salad

1 lb new or baby red potatoes (I used baby butter potatoes)

1 lb chicken tenders

1/4 tsp salt

1/4 tsp freshly ground pepper

1 Tbs extra virgin olive oil

1/2 small clove of garlic

4 c mache, or baby spinache

1 c shelled English peas (about 1 1/2 lbs unshelled or thawed frozen peas

1 Tbs finely chopped shallot

prepare dressing

Combine lemon juice, oil, tahini, honey, and garlic in a bowl, whisking until smooth. Season with S&P.

prepare salad

Place a steamer basket in a large saucepan, add 1 inch of water and bring to a boil. Put potatoes in the steamer basket and steam until barely tender when pierced with a fork (15-20 min). When cool enough to handle, slice or quarter.

Meanwhile, toss chicken with 1/4 tsp salt and pepper. we grilled our chicken, but the recipe calls for cooking over a skillet : Heat 1 Tbs oil in a large nonstick skillet over medium heat. Add the chicken and cook until golden brown and cooked through, about 4 minutes per side. Transfer to cutting board to cool, then chop into bite size pieces if desired.

Season a wooden salad bowl by rubbing with 1/2 clove garlic and a pinch of salt. Chop the garlic and add to the bowl along with the potatoes and mache (or spinach). Pour 1/2 c of dressing over potatoes and greens, gently toss to coat. Add peas, shallot, and shredded chicken; gently toss and serve.

foods to buy organic

Many of us can't afford to buy all organic produce, yet the pesticides lurking in our food can be scary. To keep us informed, the Environmental Working Group (EWG) samples the 49 most common fruits and vegetables for pesticides, ranking them from worst to best based on pesticide contamination. Nearly all of the samples are taken after the produce has been rinsed or peeled (as you would eat it).

The most recent study, released this spring (foodnews.org), provided some startling results. When you eat "the dirty dozen" you will be exposed to about 10 pesticides per day. Choose fresh produce from the "clean 15" and you will be exposed to less than 2 pesticides per day.

"dirty dozen" (buy organic to avoid pesticides)

celery

peaches

strawberries

apples

blueberries (domestic)

nectarines

sweet bell peppers

spinach

cherries

kale/collard greens

potatoes

grapes (imported)

"clean 15" (not necessary to buy organic)

onions

avocado

sweet corn (frozen)

pineapples

mango (subtropical and tropical)

sweet peas (frozen)

asparagus

kiwi fruit (subtropical and tropical)

cabbage

eggplant

cantaloupe (domestic)

watermelon

grapefruit

sweet potatoes

honeydew melon

on the "dirty dozen" last year, but were "bumped"

lettuce

blueberries (imported)

carrots