social life

Food Friday: Passover Food, Part One

This year the first night of Passover falls on Friday night April 22nd. This means the upcoming week will be one of preparing. Observant households are cleaned and cleared of all leavened (yeasted or raised) bread and grains, since for the entire 8 days of the holiday, they are not eaten. 

Passover is the biblical holiday of the Feast of Unleavened Bread. It commemorates the Exodus of the Hebrews from slavery in Egypt. It is celebrated by both Jews and Christians. Jesus famously celebrated the Feast of Passover at what is now called The Last Supper. It is important to me as Jew among Christians to highlight the fact that we share this common narrative of liberation and redemption. Passover is always fresh, modern and relevant. It is one of my favorite holidays because of these themes, and since it involves food and family. 

Passover is celebrated over an eight day period not at a synagogue, but at the dinner table. The story of the Exodus is retold at the table though the reading of a work of liturgy called the Haggadah, which is essentially a narrative recounting of the portion of the book of Exodus which chronicles the event.

Here is the real genius of the observance in my opinion: The series of dishes in the meal serve as illustrations for the major points in the story ! This serves to keep the attendants engaged and makes the elements of the story unforgettable. Our ancestors felt so strongly about instilling within us this story of freedom that they enshrined it in a festive meal. 

This post will cover the elements of the festive meal, in order, and their meanings. Next week we will look at modern recipes for the same. 

 

Historical Culinary Elements of the Passover Seder: 

 

 

1st cup of wine or grape juice              

To sanctify the day 

 

Karpas (green herbs)    

To announce spring 

 

Salt water for dipping     

To signify the tears of the people 

 

Matzah (unleavened flat bread)                          

made in haste for an urgent departure

 

Maror ( Bitter herbs) traditionally horseradish,

to symbolize the bitterness of slavery    

 

Charoset (chopped fruit, nut and spice mixture)

to signify the mortar with which the slaves built the cities 

 

2nd cup to signify redemption 

 

3rd cup to signify blessing

 

The festive meal beginning with a roasted egg to symbolize new life. A roasted lamb shank is included and lamb is often served to symbolize the sacrificial Paschal lamb. Typically potatoes are served since they are in season, and they are not a leavened grain. 

 

4th cup to commemorate acceptance

of the Covenant of Law 

 

The historical ingredients of the meal are a bit peculiar to work with but are imbued with meaning. Stay tuned next week for the delicious modern adaptations of these ancient dishes.

Wellness Wednesday: The Art of Preparation 

Why discuss preparation in a health blog ? Preparation is an antidote to what ails us. 

Preparation is key to overcoming health challenges like obesity, poor nutrition, lack of fitness, chronic disease, and bad habits.

Tax day is April 15th and tax season has prompted my focus on preparation. There is a lot of stress going around associated with tax preparation, and not just because money needs to be paid. There is stress because some people leave their preparations for taxes for the last minute. 

The opposite of preparation is procrastination. Check out this older post on procrastination: 

Curing Procrastination

Procrastination increases stress, undermines self - confidence, and undermines relationships at home and work. 

It decreases performance and effectiveness at completing any goals, including those associated with health. 

There is a common misconception that preparation and goal meeting is about will power and discipline. On the contrary, preparation is about the realization that goal meeting is hard. Because goal meeting is hard, we need preparation which is easy. Said better, preparation is what makes it manageable. Preparation, not will power, is the key to success. 

Let’s dissect or “ unpack" preparation, so you can see what it really is:

  • Having optimism that your goal can be achieved.
  • Taking the time to fully define your goal. 
  • Frankly assessing where you are at the present moment, so that you can see how far you have to go.  
  • Breaking down your goal down into parts. These subsections of the main goal, and not the whole goal, get divided according to the SMART goal criteria. Each of these subgoals must be: 
    • specific 
    • measurable
    • attainable
    • relevant 
    • and time bound. 

 

That is what will make them, if not easy, then attainable.

To learn more about SMART goals, read here : 

New Years Resolutions

Three Ways to get Ready for the Week

The Importance of Inspiration

 

Sometimes preparation itself is daunting. However, when the ask of preparation itself is broken down into segments, it is easier to face. And, crucially, starting with plenty of time ahead will take enable you to spread the segments out so you don’t have to do too much at one time. With preparation the hard becomes easy and the stressful becomes empowering. Try some today !  

Food Friday: Easter Lunch Planning 

Sorry, for some reason this did not go out as planned.... so here it is ! 

Every year we have a sizable party for friends and family. Every year I try to include some traditional dishes, but also some things to surprise and delight. Right now I am letting you in on the menu planning process. 

This year, Passover does not coincide with Easter. Most years, it seems like it does. Since I am Jewish we do not have leavened bread on those years. However, this year, we will be able to. 

Last week’s Food Friday went over many of the traditional foods from around the world. Because Easter occurs so early in the spring, it is before crops are really coming in. Thus even the festive menus include foods made from preserved things, like cured meats and fish. But, when you think about it, dried wheat ground into flour is a preserved thing, and so breads are among the traditional dishes, especially if they contain dried fruits and candied citrus peel.

For our bread this year, I am looking forward to a traditional Russian Easter Bread made by one of my Russian friends. My mother in law usually brings lamb, which is herb encrusted. My daughter is quite the chocolatiere, and I am going to try to persuade her to make a batch of handmade chocolates in fanciful shapes on Saturday. We like to make bugs and butterflies from molds. Her husband is the salad expert and produces an extraordinary spinach salad with candied walnuts and sliced strawberries. I will handle the new potatoes, smoked salmon with cream cheese and pickles, and new asparagus. Also I cannot resist making a meringue cookie in honor of one of the great grandmothers in the family. For them I will use only the whites of the egg, and so will liberate numerous yolks. To utilize these, I will make lemon curd. I have discovered that just about everyone in my family loves it. Few here in the states eat it. It is more popular in Britain. It is a rich lemony spread made with butter, sugar, yolks and lemon juice. You can even make it with lime juice. People use it like jam. It is a beautiful sunny color. 

And that is quite enough for the cooked sweets, since there will be the egg hunt in the nearby forest. There will be lots of treasures, such as spools of thread, coins, buttons, ribbon and more, but there will also be candy. Some of the eggs will be wooden and painted, and some will even be stone. In the past I found some that rang like bells. They went to the permanent egg collection. 

Make no mistake these gatherings are for more than fun and food. They forge the social bonds we need to be happy and healthy. So regardless of your religious , political, familial or cultural affiliations,  get together and make something nice. Renew old bonds and forge new friendships. 

Welcome to my spring holiday table. I would love to hear about yours. 

 

 

 

 

 

Wellness Wednesday: Wellness While Gardening

Gardening does not strike anyone as a particularly dangerous pastime. However there are a few tips and one critical point I’d like to share on the subject. 

I have been a committed gardener ever since I got married 33 years ago. It has been a soul feeding pastime for me. Gardening has gone hand in hand with family time, from the hands on science education for our kids to our present day culinary pursuits. 

I have gotten sunburns, rashes, cuts, scrapes, slivers and mosquito bites.  I have gotten dirty and dehydrated. I have lifted too much. I have risked heat stroke and frostbite. Thank goodness I have not gotten any ticks. But these are the concerns at hand. If you check the CDC (Centers for disease control ,they cover the list of precautions that would have prevented all these ills, and I will recoup them dutifully here. But there are a couple surprises, and at the end, one BIG POINT. 

  • Your clothing and hat should protect against weather, insects, chemicals (even organic ones) sun and yes, dirt. Dirt is full of pathogens like various fungi, tetanus and toxoplasmosis. This is of special concern to those who are pregnant or have compromised immunity. Play in the dirt with gloves.  
  • Make sure your every ten year tetanus shot is up to date. 
  • Your skin should be protected by sunscreen or insect repellant as indicated. 
  • Your hands should be gloved no matter what. Did I mention the gloves ? 
  • Your eyes should be protected from flying debris and dirt. You are not pulling enough weeds if you do not have dirt flying toward your face. 
  • Have water with you and hydrate throughout the day. Dehydration happens faster than you think. 
  • Know the fertilizers and supplements you are dealing with. Read all labels and follow all directions. 
  • Know your equipment, and make sure it is in good working order. If you are using sharp objects or powered equipment, keep your attention on what you are doing and keep small children out of harm's way. 

Here is the BIG POINT, and I will plead with you on this. Use organic methods. Please. The whole point of gardening is to get closer to nature and to produce something wholesome you can eat. Please do a little reading, and welcome yourself into the immensely gratifying world of organic gardening. If there is one thing that will save the world, it might be this. 

I am not even going to begin to address all the safety concerns of gardening any other way, such as with conventional herbicides, pesticides, or fertilizers. It would take too long and it would be depressing. So, get yourself one of the many excellent organic gardening resources, like maybe a book, the internet, or maybe your grandmother.  It doesn’t matter if you do container gardening in the middle of a cityscape, or if you have a farm. Chose this life affirming hobby, and do it in a life affirming way. 

 

Stay tuned next week for another Wellness Wednesday. 

Food Friday: Planning the Easter Feast

I am fascinated by traditional holiday foods from around the world. Each dish has a fantastic story that embodies the history, agriculture and joy of the people who produce it. Let’s check into some of the lovely choices. Every holiday table should have the tried and true family favorites. But there should also be some well rehearsed culinary adventures to sample as well. 

I have noticed that many traditional Easter foods involve a sweetened and decorated yeast bread. Examples would be Kulich, from Eastern Europe. This baked in a tall tin and decorated with icing. The Mexican Easter Bread is called Capirotada, and is a baked bread pudding flavored with raisins, cinnamon cloves and cheese. England of course is famous for its hot crossed buns.

There are a couple of versions of sweet yeast breads which are decorated with colored eggs. They are Mona de Pascua from Spain and Tsoureki from Greece. The first looks like a donut topped with a hardboiled egg. In the second case, the eggs are dyed red to symbolize the blood of Christ. Columba di Pascua ( The dove of Easter) is a Italian bread with candied citrus peel much like Pannetone eaten for Christmas. 

Stacked Pysanky.jpg

It is important to remember that Easter occurs in spring. Historically, one would have to rely on the pantry or garden to make meals. Greens would barely be beginning to come into gardens. Perhaps there were new potatoes, peas or onions ifone were lucky and Easter was late. Thus breads from stored wheat, eggs from chickens just starting to lay again, and meat, either fresh or cured was accessible, and figured prominently in the Easter menu. Accordingly we see the observance of “ Gründonnerstag” in Germany on Maundy Thursday, when a soup of greens is eaten. In Naples, bread, cured meats and cheese were combined in a tortano for Easter day picnics. In Greece, lamb was traditional, cooked as a stew, with greens and an egg and lemon sauce.

Eggs of course, figure strongly into Easter menus throughout Christendom. Most traditions provide for them to be decorated. Did you know that this tradition of egg decoration predates Christianity by thousands of years? The custom was sanctioned early on by the early Christian church as the egg was declared a symbol of the risen Jesus. This custom was raised to high art in the Eastern European arts of Pysanka, with complex deeply colored geometric patterns, and ultimately to the jeweled eggs of Fabergé. While I would love to see and touch a Fabergé egg, I would prefer to have a fanciful design made in chocolate. 

Did you know even the making of Easter baskets has roots in the church ? In Poland decorated baskets are filled with decorated eggs and special foods, and are blessed collectively by the town priests. Modern children whose baskets are filled with toys should remember that in days gone by, the special foods given in baskets were a great luxury. 

 

I hope this gives you a little inspiration as you prepare your celebration. Remember to plan ahead and involve every one in the preparations for the festivities. 

Wellness Wednesday: Menstrual Wellness

At first I thought the #freethetampon movement was a bunch of hooey. However, now I am giving it a second look. What got me thinking was a Tedx talk given by Nancy Kramer featured here on this website:

http://freethetampons.org

This site has some hard numbers about how many girls and women have to interrupt their school or work day to improvise a solution to an unanticipated period (86 % of us !) This is because restrooms the world over are stocked with toilet tissue, soap and something to dry hands, but there are scarcely ever any tampons or pads.

Granted there is an additional cost to providing these supplies, but in terms of school or professional environments, there are also benefits: less time away, less workplace stress, etc. Supporters of the #freethetampon movement advocate that tampons and pads should become freely available in every public bathroom, much like toilet tissue or soap. They view it as a public good and standard of decency in consideration for the everyday realities of normal body functions in women. Most women prepare as best they can and carry adequate menstrual supplies most of the time. But, as a Gynecologist I can assure you that irregular cycles and uncontrolled menstrual flow happen once in a while to most women. Even the best prepared among us has most likely struggled with an out of control period at one time or another.

Back to the cost of menstrual supplies. Did you know that in most places there is sales tax on tampons and other menstrual hygiene materials ? Sales tax criteria vary by state. Montana, Alaska, Oregon and New Hampshire have no sales tax on anything. Beyond that, Minnesota, Pennsylvania and Maine tax the customary items of “ tangible personal property” excluding necessities like food and medicine. Most notably these states also exclude menstrual hygiene products from sales taxation! In these states menstrual hygiene products are classified as necessities rather than “ luxury” or “ tangible personal property” items. Every other state taxes menstrual hygiene products. Every other state has what is being called the “ tampon tax.” Critics of the tampon tax say that it unfairly discriminates against women. They point out that it is a tax that women have to pay solely by virtue of being women, which is sex discrimination.

The tampon tax issue together with the #freethetampon movement has catapulted the menstrual cycle into the public limelight. For most of history however, the subject has been totally taboo. Most generally menstruation has been looked upon as an “unclean" state. In many cases menstruating women have been set apart from their family during this time. Even until recently it has been considered a topic not fit for polite conversation. And for reasons which are still not clear to me, menstruation has been a source of embarrassment or shame.

Many contemporary women are interested in removing the stigma of shame associated with this normal body function. To do so, they have taken several tacts. If you search the web on such matters, you will find all kinds of art from posters, pins and jewelry which flaunt these taboos, and demonstrate menstrual pride. There are references to “shark week”, “riding the cotton pony” and visits from “Aunt Flo”, normalizing and humorizing the subject. In one instance at one American high school

(https://en.wikipedia.org/wiki/Tri-Valley_Central_School,)

a security guard’s public search of a girl’s purse also included questions about whether she was on her period. The incident was considered intrusive. The next day, boys at the school came to class with sanitary pads taped to their shirts in a show of solidarity for the girl. Girls wore tampon necklaces. Finally, most of you have heard by now how Kiran Gandi, a Harvard business school student, ran the 26 mile London Marathon on her period, without a tampon and with visible bleeding, to “ transcend oppression” and to publicize the plight of those women who lack adequate menstrual products.

You get to decide how you feel about your period. But you should know a few things about it. No period is comfortable or convenient, but some get downright bad. If you meet certain objective criteria, you should call your doctor and get checked. Abnormal periods are not healthy, and should be treated.

Here is a section from our page on on adolescent and childhood Gynecology which describes the beginnings of periods :

The mean age of menarche (first menses) is approximately 12 1/2 years of age, with a range of about 11 to 14. Menarche typically occurs 2 to 3 years after thelarche after the breasts are fully developed. Ninety eight percent of females will have had menarche by age 15. Any adolescent girl who has not reached menarche by 15, or within 3 years of thelarche should be evaluated. Additionally, any vaginal bleeding before the age of 8 is a concern and should be evaluated by a a gynecologist.

- See more at: http://drginanelson.com/childhood-gyn-concerns#sthash.ykiQ4Hoh.dpuf

 

More menstrual facts you need to know:

Periods should not last longer than a week.

Period intervals ( time from day 1 of one period to day 1 of the next period ) should not be less than 21 days or greater than 35 days.

Total flow should not exceed 80 cc (1/3 cup) in one cycle.

Period flow should not make you lightheaded or anemic.

Period pain should not keep you from school, work or exercise.

You can get pregnant on your period.

 

If you experience any of these things, you should call your doctor. Depending on your age and medical history, an evaluation may be done. Depending on the results, a treatment can be planned.

Tips for menstrual management:

You may pick from either pads, tampons or both. You may use menstrual cups as long as you wash them as instructions indicate. None of the internal methods should be left in longer than needed, or they can foster infection. Apparently there are now unisex tampon necklaces you can wear, to use yourself or to “help a sister". There is even an app, developed by a Harvard freshman, Olenka Polak, called “ Code Red” which alerts sympathetic users in your area that you are caught in a “ periodic emergency”.

Menstrual health is a physical and psychological challenge. Don’t feel like you have to meet this challenge alone. 

Food Friday: Setting the Table

When I was growing up, my parents had a sit down dinner since that’s how they had been raised. My mother had nice china and table linens, but we rarely saw them since she used them only for special occasions. Instead we had everyday plates and cups, often plastic. The margarine was set out in its own tub. (Remember that this was the 70s, when margarine was thought to be healthier than butter. )

My father had business contacts from all over the world and they would come to visit us. In one case, a German guest showed me a photo of his daughter. She was sitting at their table. I would never have thought to take such a picture of a person at a table since our table was nothing special to look at. But their table was beautiful even though they had already finished their meal. Each plate was white glass, and crowded round each plate were clear glasses of various deep jewel tone colors and shapes, some cylindrical and thin, some globular, and yet others like cones. A light went on in my mind, and ever since then I started to see table settings differently. I began to notice the beautiful dishes and table settings in my friends' houses. 

Fast forward to college, when freshman year and dorm food banished all thoughts of table settings. Then came second year, when I moved into a campus co-op named Synergy. The house was organic and vegetarian way back in 1981. We had a big hippie kitchen in a huge hippie house right on campus. Since we were a co-op we cooked all our own food in a big kitchen in rotating teams. There would be no chefs or housekeepers for us.

The ethic of this house also required a communal sit down dinner as a deliberate act of culture. However the table settings in Synergy were like none I had ever seen. Since we were all about conservation, with reuse happening before recycling, our cups, plates, and serving utensils were a motley collection of all that had come through the kitchen. We drank from a selection of old jars, such as those from sauces or jam. Our plates were all completely mismatched. Bowls were just old plastic containers from things like bulk peanut butter. Most wonderfully, the center of the table held as many as a dozen great steaming loaves of bread: home made whole wheat bread. It was the signature of the house. We would cut slices or tear chunks, and slather it with butter, jam, hummus, or whatever mystery stew the cooks happened to create. Kids from other dorms would come by just for the bread. There is a reason for the expression, “breaking of bread”. It seems to bring people together.

Greg and I bonded while making this bread since it literally took all four of our hands to knead it. We had met while cleaning the kitchen at Synergy. We took it upon ourselves to clean this hippie kitchen, since he and I seemed to be the only ones who noticed how dirty it was. We met over a filthy sink, and there was something about me turning on the garbage disposal at the wrong time. No one was hurt, but he did have to take a shower after the incident. 

Greg sometimes ate a couple of houses down the row where there was a clean kitchen, a chef, and of course, meat. His sister lived there and she had made friends with the chef. I think they had an arrangement since not uncommonly Greg would go there and use their massive Hobart mixer which would hold a 16 batch of his mother’s chocolate chip cookies. As you could smell the bread of Synergy wafting down the row, you could smell the chocolate chip cookies coming from the other direction. From then on, our collective memory would be infused with the aroma of bread and cookies. 

After graduation, we married and lived in a little farmhouse far away from University life. It was a bit run down, so we repaired and decorated it. Happily, among our wedding gifts were many table linens and pretty dishes, so it followed that the table got set very nicely. The cutting boards were set with bread and platters filled with cookies. When our daughter and the boys came along, they helped with all of this. Ever since then we have set the table and had a sit down dinner. 

Today I believe in the power of the sit down dinner more than ever, to promote communication, coordination and peace in the family. And for me, all my best dishware is out all the time. I think it sets a festive mood and makes people feel valued.

What would I do if I were just starting out, of modest means, and wanted to bring some inspiration to meals ? There are two possibilities. First, I could go minimalist and get all clear glass dinnerware from the dollar store. Everything would match, and design interest would come from the food itself, the table, or the table linens.

A more colorful and more ecological choice would be to thrift. I would have a fantastic set of non matching antique plates. I would shoot for a reasonably common size, and perhaps a common theme, say a color scheme or a design element like birds. A physician friend of mine did it complete with mismatched silverware, and mismatched but coordinating goblets. It was nothing short of magnificent. It was all thrifted, very inexpensive, and truly delightful.

And that is the point: to delight. Making the food and setting the table is a gift to others, and a joy for you. 

 

Food Friday: Spices 101 and the Art of Culinary Armchair Travel

Part of consistency in heathy eating is eating food that tastes good. This generally comes from eating fresh food simply prepared, but it also helps to have some knowledge of spices. Today’s Food Friday is devoted to introducing some spice basics. It is also to introduce the concept of culinary armchair travel. 

I do not get out much due primarily to my work. However, I appreciate many other cultures and many other cuisines of the world, and I like to bring them into my home whenever I can. This can mean something as simple as cooking a traditional dish from another country, or it can mean settling in for a film in Italian while eating a traditional Italian dinner. One time I even gave a French baby shower complete with a French menu, French inspired decorations, French music and pots of live lavender at each place setting. That to me is culinary armchair travel with all the trimmings. 

To prepare, you should think about where you would like to go someday. Then get on the internet and find out about the foods of that place. Check out the every day meals as well as the holiday fare. Find something simply and healthy, then look for recipes. Pinterest, Epicurious.com and food.com are among many great sources of inspiration and recipes. 

Most likely you will already have some basic dishes in mind, such as stir fry for Chinese, tacos for Mexican, chicken curry from India, or spaghetti with meat sauce for Italian. You probably already know the basic recipes. Perhaps all you need is a little help with the spices. For this, I have prepared the following basic guide. 

Spices can be used as individually, but most commonly and deliciously are used as spice mixes.


Some basic spices to always keep around

kosher salt
pepper
lemon pepper
rosemary
thyme
basil
sage
chili
cumin
paprika
garlic, fresh and powdered
ginger, fresh and powdered
cinnamon

Spice mixtures

You can make your spice mix with whole spices and put them in a grinder for frequent use. Freshly ground mixes are far more aromatic than prepared mixes in the store. To do this, you can buy a grinder, but better yet buy a filled pre-made spice mix in a grinder and then just keep the grinder when it becomes empty. Store your spices in an airtight container to keep them fresh. 

Cajun Spice


garlic powder
paprika
 black pepper
onion powder
oregano
cayenne chili powder
thyme

Indian garam masala


coriander
cumin
cinnamon
cloves
cardamom,
pepper
ginger
nutmeg
 

Herbes de Provence

thyme
rosemary
oregano
summer savory
+/- lavender

Thai spice mix


dried ginger
basil
cumin
cardamom
Black pepper
dried lime
dried onion
red pepper

Mexican spice mix


chile powder
cumin
pepper

Italian spice mix


oregano
basil
thyme
rosemary

Chinese spice mix

star anise
cloves
cinnamon
cumin
pepper
+/- fennel,
turmeric,
nutmeg,
ginger
or cardamom

Chophouse


minced dried garlic
chili pepper flakes
dill seed
black peppercorns
coriander seed

It is a shame to reduce spice mixtures to such a simple list, but busy people need to keep things simple. When you mix the spices, start with 1/2 teaspoon of each or one part of each spice. Use quite a bit less of the very hot ones like cayenne. Adjust to your taste from there. Add salt to the dish only at the very end.

Try some culinary armchair travel with these varied flavors from diverse cultures. Use them to make your healthy cuisine more interesting and desirable for the whole family. Bon Appetite ! 

 

 

 

 

 

 

Wellness Wednesday: Holiday Wellness Collection 

Here is a little collection of holiday wellness quick reads from my past blog posts. I hope they help the next week or two be merry and bright. 

Holidays, the Happy Disruption

Holiday Wellness

Gratitude is at the Center of Wellness

Look forward to more post collections during the holiday week while I take a little time off from writing and just highlight the “ need to know “ stuff. 

Merry Christmas and Happy New Year. 

May the light of the season be within you. 

 

Food Friday: Holiday Menu Planning 

I don't know about you, but right now I am trying to figure out the menu for not one but several holiday dinners to come in the fairly near future. To try and minimize stress with these events which are supposed to be fun, I've decided to do a little advance planning and let you in on it too.

Sometimes it's best to stick to tradition, and include menu items you know are family favorites. But particularly when you have more than one meal to present during the holiday season, you can afford to be a little bit creative. Let's take a quick look at four different cuisines which you might consider. Christmas is really big in each of the five countries which I will present, but you can probably think of many more countries that cherish the holiday as well. You can explore their cuisines too. Suddenly there is no shortage of menu ideas when you consider it in this framework. The challenge will be choosing what to leave out ! 

 

A Mexican inspired Christmas “ Navidad” 

 

  • Virgin Margaritas
  • Quesadillas with fresh salsa for starters 
  • Ponche - a hot fruit and cider punch 
  • Mexican Christmas Eve Salad _ this is colorful salad mixture of lettuce, beets, apple carrot, pineapple, jicama, pecans and pomegranate seeds. 
  • Tamales with a chocolate chili mole sauce. 
  • Rosca dee Reyes- A sweet spicy fruity bread containing assorted dried  or candied fruits. 

 

A French Inspired Christmas “Noel” 

 

  • Champagne, Perrier
  • Amuse bouche ( hor d’oeuvres) - olives, seasoned nuts, vegetable platters with dips etc. 
  • Boeuf (beef) Bourguignon ( A thick stew made all day with red wine and meat cooked until fork tender eaten with crusty baguettes. ) 
  • Haricots Verts ( green beans roasted with olive oil) served with lemon 
  • Salade Nicoise - Tomatoes, boiled eggs, and tuna on a bed of greens 
  • Diverse fruit and cheese platter 
  • Buche de Noel- An amazing rolled chocolate sponge cake filled with mocha cream, frosted with chocolate buttercream to look like a log and garnished with meringue mushrooms
  • Sorbet 

 

An Italian Christmas “ Natale” 

 

  • Pellegrino 
  • Antipasti- tuna, fresh salmon, cured meats, olives, cheeses, bruschetta, crostini, Caprese salad- with fresh mozzarella, basil and tomatoes
  • Pasta, such as ravioli filled with extravagant fillings, such as meat, spinach, ricotta, figs, and even chocolate and candied citron. 
  • Parmesan chicken in red sauce 
  • Lemon tart 
  • Gelati

 

Scandinavian Christmas recipes “ Yul” 

 

Glogg- spiced mulled wine 

  • A “ julbord” , meaning a smorgasbord especially for Christmas
  • Cold foods like Gravlax ( salmon cured in sugar, salt and dill), cured meats, cheeses, pickles, beet salad, breads and butters
  • Warm foods like meatballs in berry sauce, potato dishes and cabbage dishes. 
  • Desserts like Pepparkakor ( gingerbread cookies) and saffransbullar ( sweet buns)

 

 

One traditional Christmas in America, with some twists

 

  • Turkey
  • Mash potatoes
  • Cranberry sauce
  • Green salad 
  • Asparagus
  • Pie À la mode

 

Turkeys is front and center at Christmas time as well as at Thanksgiving. But this time give it a little twist. Consider encrusting the bird with herbs, or having it smoked. For the stuffing, go beyond simple breadcrumbs and try wild rice stuffing. Try a twist on traditional cranberry sauce and add orange. For your salad, add every favorite salad ingredient you can think of from olives to capers, dried cranberries, two colors of tomatoes, and even candied nuts. For the mashed potatoes, consider the very exotic purple potato, or for a very healthy twist, sweet potatoes. If you really want some color on your table try all three. And whatever you do with the potatoes, flavor them well with olive oil, butter, sour cream, salt, pepper and even herbs, garlic, or cheese. Regarding your traditional pie, consider one two fruits not one. Great combinations are apple raspberry, or rhubarb strawberry.

Warning: Each of these menus require several days preparation and several people to accomplish. But, as I read through all my material about holiday and meal traditions the world over, I realized that the affectionate time and extra effort spent preparing these magnificent celebratory meals together is the essence of the holiday. 

Merry Christmas all week long to all the cooks ! 

 

 

 

Food Friday: Special Holiday Food

Holiday food is not just the food on the holiday table. It is two weeks from Christmas and in many families and in many workplaces it is like one long holiday. Food is front and central in many places at this time of year. Make yours special. 

Here are are some categories of holiday food to think about: 

  • Office food
  • Cookie exchanges 
  • Food Gifts
  • Hospitality Gifts to bring to a party
  • Potluck food to bring to a party 
  • Foods for the stocking 
  • Foods for the holiday table. 

 

Office Food

Office food at the holidays can be overwhelming. From deli and cheese plates to commercial thank you baskets to homemade confections and baked goods, it can really pack on the pounds. The best thing to do is to make sure to keep a good list to write thank you notes, have a small sample of one or two treats, then cover the rest up and put it in the office fridge until the end of the day when the food can be taken home to someone’s hungry adolescent horde. 

 

Cookie exchanges

These take the advance planning of someone with an MBA. The key is a good freezer. The other key is a source of good freezer friendly cookie recipes. For example, anything based in shortbread is good, whereas meringue cookies are right out, unless they are baked same day and carefully transported. Remember that there is good gluten free flour that is widely available that will bake up just like regular wheat flour. You may not know who you are feeding, and you want to be inclusive.

The idea is this: You bake a good sized batch of cookies every couple days starting a couple weeks before Christmas. You freeze each batch. You do at least 3 types of cookies but 5 is better. You make sure to vary the flavors and form factors, so they will look interesting on a gift platter. On the day before the exchange, or whatever activity demands batches of festive cookies, you bring them out and arrange assorted cookies on said gift platter, making sure to package and decorate them well. Voila, now you know you could run at least a small company. 

 

Food gifts

These have been addressed previously HERE.

 

Hospitality Gifts

When you are choosing your party outfit, chose your party gift. Some people call them hostess gifts. Think of it as an accessory to your outfit. It’s good form, breaks the ice, and makes everybody feel good right away at the front door.

If you are attending a potluck and are bringing a dish, it does NOT count as your hostess gift. Classic gifts are a wrapped bottle of wine or champagne, but can just as easily be Pellegrino, Perrier, or sparkling cider. Another route is cut flowers, but I myself prefer a live plant such as an orchid. 

 

Potluck food 

 

First rule is to ask the host what they would like you to bring, smile, say yes and do it. Second rule, is make an extra special version of whatever it is. Third rule: try to steer clear of common dietary intolerances. Fourth rule: make enough. Fifth rule: present it well. Sixth rule: observe standard food safety practices. 

 

Foods for the stocking

 

Filling stockings is one of my favorite things to do. I bet if you thought about it, you could list the favorite treats of everyone in your family, and maybe a few of your friends. Think a bit more broadly and cover spices and condiments; then consider food related items like pretty toothpicks, and soon your “ foodie “ stockings will be overflowing. Here are some ideas: Hard candy in pretty small tins, actual high end natural cough drops, favorite gum, of course chocolates, but make sure they are not crushed, candy canes or licorice (but only if people actually like them), bottles of culinary extracts for cooking like vanilla or lemon, exotics like pomegranates, star fruit, cumquats, fancy nuts, and their nutcrackers. Capers, tiny jars of indian chili paste, colored peppercorns, teas, tea infusers, jams, and hot sauces. You get the idea. Just troll through a nice organic store and santa’s little helper will find lots of stocking sized treasures. 

 

Foods for the holiday table

I have covered this a bit before, but the essence is this: Bring people together in a spirit of wonder, gratefulness and congeniality. If your cherry pie can help with this, by all means make it. As far as healthfulness is concerned, yes, there is a healthy hack to every traditional recipe. I would like to write a bit more about this, and so this will be my topic for next’s week’s Food Friday. 

My best wishes to all the busy elves. 

Wellness Wednesday: Wellness Gifts

Still searching for that perfect gift ? Why not give something that promotes health and wellness ? I propose considering a “ wellness gift”. Here are some useful categories: 

 

1. Books on health and wellness. These could be books on mental or physical health. 

The Seven Habits books by Stephen Covey are some of my favorites. 

2. DVDs for exercise, yoga or meditation- Try those by Gaiam or Jillian Michaels. 

3. Basket of healthy drinks: herb teas, decaf coffees, matcha, or chai

4. Basket of healthy foods 

5. Healthy cookbooks ! - Try the Mayo clinic cookbooks, as well as the series by Jonny Bowden PhD, CNS. 

6. Tuition for a series of health classes, but only if you are sure they want them. 

7. Cool workout gear, or a gift certificate for it. 

8. Certificates for spa treatments, massage, or even a personal trainer session.

 

Spread cheer this season with some of these worthwhile wellness gifts. 

Food Friday: Food Gifts

Tis the season to start firming up your holiday gift plans. To do this, remember that gift giving is supposed to be fun. It shouldn’t stress you out, or be unduly expensive. It should be personal. Finally, we all know the best gifts are home made. 

Here’s a list of ideas that should get you cooking on some fun food projects that will make great gifts. For more ideas, think of what you are really good at preparing. And, if you are still at a loss, then just consider what you might like to get ! 

Holiday food gifts divide themselves nicely into several categories: 

1. Baked goods, from cookies and cakes to fancy breads. You can even leave your cookie dough uncooked in a roll of waxed paper, and package them nicely for refrigeration. This is the so called “ refrigerator cookie “ which you can slice off as needed and “ bake” in the toaster oven. 

2. “Kits" for baked goods, cleverly packaged in, for example, a mason jar. Decorative recipe cards are included. 

3. Homemade candy, since it is a project to make. Brittles and toffees are classic, but truffles are highly prized. 

4. Candied or spiced nuts, since they are festive and because they are handy for entertaining. 

5. Other mason jar “ kits”, for soup, spiced hot drinks like chocolate, coffee, or chai. 

6. Spice mixes in nice containers. 

7. Preserved goods such as jam, jelly, and pickles. Of course if you live in the northern hemisphere it is not summer at Christmastime. Thus you will not have fresh fruit and vegetables to preserve. But you can still make preserves from other things, like wine ! You can make jelly from wine and even from balsamic vinegar. Plus, it only takes a few hot peppers to make some colorful hot pepper jelly. 

8. You can make infused oils and vinegars and use pretty bottles. 

9. Food kits can become more elaborate if you include equipment and table dressings. Consider a sushi themed basket with rice, seaweed, sushi rollers, pickled ginger, horseradish, chopsticks and dipping bowls. 

10. If you are super short on time, you can present someone a “ coupon “ for a dinner catered by you, or even just a batch of brownies. 

 

Food gifts are really fun to receive. This is especially true is you package them artfully and with care. Craft, fabric and even grocery stores have great materials for wrapping. I am partial  to unbleached parchment paper and plain brown cooking twine. You can add natural embellishments like pine cones, or evergreen twigs. You could even tie in a small wooden spoon. 

 

Whatever kind of gift you chose to give, just make sure that there is a little of you in it. 

 

 

 

 

 

 

 

 

 

Food Friday: After Thanksgiving

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How was your thanksgiving ? Not flawless ? That's ok. Take this time to decide how to make the rest of this weekend worthwhile. 

Our family and friend group has a leftover party every Thanksgiving Friday. Pies are featured as well. Turkey soup and turkey pot pie are great options. 

Consider this time, your leftovers, your pies, friends and family and be grateful.

 

Wellness Wednesday: Holiday Wellness

Here are just a few tips to make this most intense part of the holiday season less stressful, more relaxing and more celebratory. 

1. Take a look at your calendar from now until New Years. Make sure you are neither overbooked, nor forgetting about events that are meaningful to you. Make sure the schedule is realistic and that your family members are all on board with the plan. 

2. Take a hard look at your budget and stick with it for your Holiday expenditures. A great source of holiday stress is financial. Reduce costs by decorating with natural elements, entertaining pot luck, and by making or baking homemade gifts. Consider also gifts of outings. For example, give a certificate good for “one Sunday afternoon walk in the park with me”. 

3. Ramp up the consistency of your workouts. You will feel better about yourself and avoid the Holiday weight gain. 

4. Be choosy about your indulgences. Eat slowly and savor your treats. Drink ample water through the day, and be sure to consume the sights and sounds of the season, not just the tastes. Consider being the amateur event photographer of the family. It takes your appreciation of the season far beyond the food. 

5. Relatives coming from out of town ? Make a sound plan for their accommodations. A little advance planing can save a lot of stress. 

6. Anticipating stressful interpersonal encounters ? Plan ahead and adjust your attitude. Try to see the good in everyone. Blessed are the peacemakers. 

7. Bon chic, bon genre - This is a French saying meaning that if you dress well, you bring your best self forward. Dress to present yourself thoughtfully, and to indicate your respect, enthusiasm and cheer. Never dress to impress. Dress to delight and to put others at ease. 

8. Consider the deeper meaning of the season. This is, of course, the best way to put the shine on the season. 

 

Happy Holidays from Dr. Gina 

 

 

 

A very nice reference for more reading : 

 

http://www.clevelandclinicwellness.com/Features/HealthyHolidayCelebrations/Pages/introduction.aspx#

Wellness Wednesday: Nature and Health 

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Tonight I attended the Banff Mountain Film Festival as I have done almost every year for the last 20 years. This film festival is a celebration of mountain culture and the outdoor lifestyle.

Mountain culture means a certain thing to me, my family and my friends. Understanding what this means can shed some light on what it means to be healthy. 

I could say it means high adventure like ice climbing, parasailing, and extreme skiing. I could say it means having a community where fitness is highly valued. I could say it means being outdoorsy. I could say it means being active in the environmental community. But it is not exactly just these things. 

It is a little but of each of these things. But mostly it is this: it is connecting WITH  people IN nature. We know from the social sciences that being connected to others is critical to health and wellness. We also know that immersion in nature is critical to our well being. Numerous studies have demonstrated that exposure to or immersion in nature improves the following: 

 

  • mental health

  • immune system resistance

  • reduced stress

  • reduced anxiety 

  • reduced anger

  • reduced fear

  • increased positive mood

  • increased feelings of unity with others, more sense of community

  • more concern over helping others 

  • enhanced social interactions 

 

For children, exposure to nature has been associated with the following:

 

  • reduced stress levels, increased fitness 
  • reduction in ADHD symptoms 
  • enhanced student performance on tests of critical thinking 

 

The data on the subject of nature and health are fascinating, overwhelming and encouraging. Check some out for yourself: 

University of Minnesota

Health Promotion International

National Wildlife Federation

American Public Health Association

Stanford University via Science Alert

The Lancet

University of Washington

Norwegian University of Life Sciences

 

No matter where you live, be it city or country, this is important for you to know. You and your family need your time in nature, no matter the season, no matter whether you live in the mountains. coast, desert or plain.

You should keep an eye out for any outdoor film festivals in your area as they are sure to inspire. Our local festival out of Banff is sponsored in part by National Geographic. I was intrigued by their stated interest which was the intersection of “science, adventure and storytelling” . Go out and get some for yourself. 

Wellness Wednesday: Gratitude is at the Center of Wellness 

Most people think of gratitude as a feeling. Actually, it is a practice. Did you know that there is a science of gratitude?

Major academic centers the world are investing in gratitude. Gratitude is studied as a part of a relatively new branch of Psychology called Positive Psychology. A landmark study in the Journal of Personality and Social Psychology, 2003, volume 84 number 2, entitled “Counting Blessings versus Burdens: an experimental investigation of gratitude and subjective well-being in daily life." This research suggested that”...a conscious focus on blessings may have emotional and interpersonal benefits”.

Much more recent research since then has also underscored the physical health benefits of gratitude. Most of us understand by now that the mind and body are connected on a neurophysiologic level, and while it is fascinating, it is no surprise that a mental practice such as gratitude could go on to have concrete benefits to physical health. 

What is gratitude, the practice?

Prof. Robert Emmons, the author of”Gratitude Works !" recommends establishing a full on gratitude ritual. These can include the following:

  • Make a resolution or vow to practice gratitude. 
  • Make a plan to practice gratitude. 
  • Have a morning gratitude ritual. Examples would be glancing over your gratitude journal or meditating for a few minutes about what you are grateful for. 
  • Adopt the physical habits of gratitude such as smiling and making eye contact, saying hello,, saying please and thank you, and making a physical gesture such as handshaking if appropriate.
  • Send written expressions of gratitude such as emails and thank you notes in paper.
  • Place objects or other visual cues in your house, office, or where you can see them to remind you of something for which you are grateful.
  • Keep a gratitude journal. Make it brief but make it regular. If you keep it by your bed you can glance at it first thing in the morning.
  • Go out of your way to remember good times.

 

What will a practice of gratitude do for you?

There is an enormous body of science from a variety of sources that indicate the following effects of gratitude:

  • Stress reduction
  • Improvement of a immune function as measured in the bloodstream.
  • Better recovery from loss, i.e. Better resilience
  • Higher levels of life satisfaction.
  • For students,better grades.
  • It makes you a better friend to others.
  • Improved sleep.
  • Strengthens interpersonal relationships
  • Improves team functioning 
  • Greater alertness
  • Greater enthusiasm
  • Greater goal attainment.
  • Lower levels of depression
  • Enhanced capacity for empathy
  • Improved self esteem
  • Reduced aggression
  • Decreased loneliness
  • Greater tendency to act with generosity and compassion
  • Increased energy.
Gratitude
$11.27
By Oliver Sacks
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This is not just new age foo foo nonsense. Institutions such as Stanford, Harvard, and Penn, not to mention Google have thrown serious money, time, and entire departments into the pursuit of the evidence based effects of gratitude.

So this Thanksgiving, capitalize on this most important of national holidays. Find your gratitude, and keep it going. 


References and Additional Reading: 

Pass the Gratitude: Recipe for a happy Thanksgiving, From Huff Post Los Angeles

In praise of gratitude, from the Harvard Mental Health Letter

Seven scientifically proven benefits of gratitude that will Motivate you to Give Thanks Year-round from Forbes

Expanding the Science and Practice of Gratitude, From the Greater Good Science Center at the University of California, Berkeley

Why gratitude is Good for You, From the Stanford Social Innovation Review

Food Friday: Trick or Alternative Treats

Ever wonder what you could give out instead of just candy ? I have worked on this challenge before at Easter when filling eggs, but have not until now considered what alternatives I could do at Halloween. 

First of all your Halloween alternative offerings should not break the bank. Secondly they should be age specific. In my family and group of friends, everyone from young children to old adults go out for the holiday, usually in costume. Halloween has always been a big holiday for our family, but especially since our youngest child was born on that day 22 years ago. When he was tiny he used to think the whole town came out for his birthday. 

I am for a strategy where you actually hand out the treat rather than have people take it from an unattended bowl on your porch. You will see why when you see my list of alternatives. Some are definitely age specific. Plus you ought to get to know your neighbors.

I think it is important to have some candy at Halloween. Always choose something that is wrapped so that the parent or child can be sure that has not been handled. You might think that the candy would get cherry picked out. This will not be the case if you were the one doing the handing out. Moreover, at Easter, I have found that some of the other non-food items are actually more popular than the candy.

Here's the list:

  • Tiny boxes of raisins
  • Trinkets you've purchased for cheap at the thrift store
  • Interesting buttons purchased by the jar at garage sales or thrift stores
  • Tiny spools of thread purchased by the bag at the fabric store
  • Craft items such as decorative pipe cleaners or pom-poms
  • Glass “Jewels”, meaning the pretty glass rocks you put in the bottom of a vase of flowers, Usually available at the dollar store in a selection of sizes and colors.
  • Stickers
  • Glow bracelets usually available at the dollar store.
  • Poems quotes or sayings written decoratively and in tiny envelopes
  • My favorite: beads, especially large ones.
  • Tiny rolls of ribbon
  • Tiny toy soldiers or animals 
  • Office supplies such as decorative clips, rubber bands, tip erasers, or pencils
  • Tea light candles

Basically I pick things I would like to get. Speaking of me, as you can see from the picture, I am still working hard on my costume. Guess who I am going to be.  

Have a safe happy Halloween. 

 

 

 

 

 

 

 

 

Wellness Wednesday: The Wellness of Being Yourself

My new T shirt 

My new T shirt 

As most of you know I recently returned from my alma mater, nerd nation, the mothership, Stanford University. Here is a group of misfits so diverse and enthusiastic that they just might save the world.

Wikipedia defines nerds as follows:

Nerd (adjective: nerdy) is a descriptive term, often used pejoratively, indicating that a person is overly intellectual, obsessive, or lacking social skills. They may spend inordinate amounts of time on unpopular, obscure, or non-mainstream activities, which are generally either highly technical or relating to topics of fiction or fantasy, to the exclusion of more mainstream activities.[1][2][3]

The Wiki goes on further to add the following:

"Nerdy" interests[edit]

Some interests and activities that are likely to be described as nerdy[by whom?] are:

Jane McGonigal writes convincingly in her book “Reality is Broken" that the gaming community is full of people with great capacity to focus, as well as a passion for adventure and righting wrongs. She proposes to harness this energy for good and not just for gaming. This nerdy passion for adventure and justice combined with an intense capacity for focus was just what I saw at Stanford.

I returned from nerd nation inspired and encouraged. However I also found myself with a number of questions. Have I had enough faith in myself and the world? Have I tried enough new things ? Have I developed myself to my fullest potential? Have I done enough to make the world a better place ?

There is the temptation for these questions to become very heavy. However, in nerd nation, there is the acknowledgment that everyone is unique and that everyone has something unique to contribute. It was provocative nonetheless to meet a considerable selection of people who are doing things that could actually change the world, and by change the world I mean things like discover life on other planets or cure cancer. It is even more provocative to consider that most of these nascent accomplishments were not that hard. Rather than coming from brute force of mind, they came from unencumbered creative thinking, an environment supportive of trial and error, and steady efforts in a collegial team environment. 

On balance the visit was more empowering than daunting. This is where the connection to wellness becomes evident. I have written before about the connection between wellness and creativity. I have also written about the connection between learning and wellness. There is clearly a connection between wellness and altruism. I write now to encourage all of us to have a little more faith, a little more creativity, maybe some continuing education, maybe a little travel to get us out of our own heads, and more drive to make the world a better place.

Get your nerd on people.