Reflections on Health Promotion (while procrastinating)

I'm writing up a final take-home exam for my Health Promotion and Preventive Medicine course, and I just stopped downstairs for a snack. I had just finished the question talking about dietary patterns, and I poked around my cupboard and fridge, feeling satisfied about my eating habits.
In our cupboard, we have whole grains like brown rice, quinoa, and oatmeal. We have dried beans, nuts, and seeds galore. We have a lovely stash of nutritional yeast, a delicious Vitamin B12 supplement. We have whole wheat pasta, canned tomatoes, natural nut and seed butters, vinegars of various flavors, and sea vegetables. In the fridge, we have unsweetened almond milk and flax milk, bags of apples, carrots, kale, celery, tomatoes, romaine lettuce, and mushrooms. We have cilantro, basil, and parsley. We have homemade leftovers like split yellow pea soup, tomato and chickpea soup, and vegetable paella. We have some vegan meats, cheeses, and margarine, tofu, tempeh, wholegrain English muffins, jams, soy yogurt, and day old bagels (that I picked up on a 4-mile walk this morning in the sunshine). I have a pound of beans soaking in the crock pot to be cooked tomorrow while I'm at work. In a bowl on the table, we have a huge bowl of oranges, kiwis and an avocado. And I didn't even mention the freezer. Can you tell we went to the grocery store today?
We eat pretty darn healthy. It's sometimes hard for me to remember that not everyone eats like me. I have to remind myself to laugh when people ask if I'm getting the nutrients I need on a vegan diet. Except for a few supplements (B12, D, Calcium), I get everything I need and more from this diet. Without this diet, I'm sure I would be much further off course and struggle much more in getting the things I need.
I also happened across a series of photos of the foods families from across the globe consume in one week. Randomly enough, these exact photos also appeared in a lecture I looked at a little while later, and it listed the dollar amount spent on these foods. In the US, a family of 4 spent nearly $400 on food, and much of it included fast food, chips, soda, pizza, etc. Today, Adam and I spent $187, including about $20 extra for prepared sandwiches, sesame cashew noodles and drinks for dinner. I estimated this week that I have been spending about $50 a week buying breakfast, lunch, and sometimes dinner at work, so we threw in some extra things to try to save me money (yogurt, hummus, English muffins, almond milk in small boxes, salad fixings, etc.). Generally, we spend around $100 per week, and we shop at a natural food store. Most of the food we buy is organic, some of it is local, and almost all of it is healthy.
At any rate, I was just thinking, as I grabbed a spoonful of no-sugar-or-salt-added natural peanut butter and my glass of flax milk, that I could give myself a break for once.
And, then there's all those animals whose body parts and excretions I didn't buy. :) It's so rough, being a vegan.

career musings

In my professional life, I spend a bit of time doing Spanish to English translations, both written and verbal. Sometimes I wonder about changing jobs to do translations all day long. It would be pretty stimulating for me, and probably less stressful, to focus on this particular discipline that fits with my perfectionism and love of MS Word formatting. 

However, in the course of about 24 hours, in working on a large translation project where edits are constantly being made and I have to go back to make changes in one language based on changes made in the other, I have consumed an entire bar of chocolate, a slice of pie, french fries, and chocolate soy milk. And that's just the non-meal foods....

...on second thought, I better not quit my day job. 

a long december day...

It's been a roller coaster ride kind of day.

Things started out pretty normal, but we had a holiday party with our research group, so that was fun and nice to not have to work for a couple hours. People liked my lentil walnut pate and there was plenty of vegan food for me to eat. 

After the party, I went with 2 other people to the cancer center to drop off gifts we had collected for a family whose father is dying of cancer. The social worker said he won't be around next year. He has two little girls, one- and four-years old. Gift cards and mittens seem so insufficient compared to the burden they bear. 

Actually, before I even dropped off the gifts, I stopped to read a blog entry our friend, Annie, wrote about the loss of their daughter, Piper, and how she's been handling it. It was good to hear an update but it is just as heartbreaking as I imagined it would be dealing with the loss of a child 6 months into a pregnancy. She said she has this constant urge to break coffee mugs on the pavement in anger, but that their mugs have been carefully collected through travels over many years. So what do you break?

On my way home, I was feeling really sleepy, and although I try not to do this, I allowed myself to doze a little. I noticed towards the end of my ride that the boy behind me seemed to be leaning in pretty close to me. At one point I looked back and he asked me if he could use my phone. I asked him why and he said he needed to call his mom. I asked him for the number and dialed it for him. At this point I knew I had to be careful that he wasn't trying to steal it, so I made sure I was situated in way I could grab it back instantly. He said I dialed the wrong number and gave it back. It was too late already, he said, it was almost his stop. 

Whew.

Minutes later, as he's getting off the bus, he reaches back and grabs at my phone! I thankfully had a good grip on it and he was out the door in a flash, sans phone, but not before I could yell "YOU F*CKING A**HOLE!!!" as he looked back at me, bewildered.

I told the people around me that he had tried to take my phone, and immediately apologized for my language. People gave me sympathetic looks, and the woman in front of me said she had heard that phone snatching was becoming more common. 

I'm pretty shaken up, and a little paranoid at home alone (Adam's bus broke down...so random). But what gets me the most is that this kid is heading down the wrong path, and I don't know what to do about it. I'm tempted to try calling the number (he said it was the wrong number but told me what it should be) and ask them if a teenage boy lives with them, and let them know he tried stealing a phone from someone. I want his mother to know what happened. Or a teacher. Someone. I want someone who cares about him to help him see what a slippery slope it is between petty theft and armed robbery. I want him to never do that again. For him. 

I am trying to think about what I could say if I see him again. It reminds me of this scene from a silly movie called "Ira and Abby" where Jennifer Westfeldt's eternally optimistic character is on a subway and a kid pulls out a gun and tells everyone to give him their money. She immediately starts talking to him and asks him how much money he needs, and then goes around politely to all of the passengers collecting the amount he asks for. He is shocked and even lowers his price, and then gets off at the next stop. I think you see the kid again later and his life is somehow changed because of Abby. 

I guess I could try to contact the bus company and ask them to review the tapes from the bus and maybe talk to him. That doesn't seem right, but neither does leaving everything as it is. 

All this on top of the enormous grief I feel for the families of Newtown and the victims of gun violence everywhere, and for the innocent targets of drone strikes, and for the babies who die before being born and for the billions of animals stuffed into tiny cages and crates, standing and sleeping in their own feces and waiting to die a cruel death to end up on someone's plate. I guess I'm saying that the world is cruel and some days it is more clear to me. But as Annie wrote in her post, the injustice of the world only makes me want to take a stronger stand, to be powerful instead of powerless, to be a force for good instead of a silent bystander. 

But for now, I'm ordering pizza. 

Healthy Potluck Ideas -- Halloween

Well, the holiday season is upon us and at work we are starting to get inundated with requests for potluck contributions. Today is Halloween and the Epidemiology division is sponsoring an all day eating extravaganza. I am always shocked at how little regard our Public Health Sciences department has for healthy potluck options. Here we are promoting healthy lifestyles and then there is a 20 foot long spread of different kinds of homemade cupcakes. The future of public health, my friends.

I thought I'd share some healthy ideas for potlucks that attempt to accommodate different diets and promote well being, instead of gluttonous excess.

For a Fall/Winter potluck:
1. Chai tea
    I brought in a box of nice chai tea along with a container of coconut creamer and jar of cinnamon for sprinkling. This is vegan, gluten free and suitable-ish for those crazy paleos out there. If you're not avoiding soy, I like Wild Wood soy creamer, as it's not as sweet as Silk.
     My original plan was to use Annie's great chai recipe (from the Betty Crocker Project) whereby you heat up almond milk and steep the chai together with the spices. You could then put it in a thermos pump pot. I didn't have the ingredients at home, so I opted for the DIY version. What I like best about bringing chai to a potluck is that it provides a different beverage option for those who don't necessarily want to drink soda, but who will if it's the only thing available (myself included).

2. Coconut squash
    I just thought this up this morning, but I think a really yummy side dish would be twice-baked winter squash. Cut a couple of acorn squashes in half, remove the seeds, roast cut-side down for an hour in a 350-degree oven (or until VERY soft), let cool, then scoop out the flesh from the halves. You can do this days in advance.
     The day of the event, mash up your squash in an oven safe dish, mix in coconut oil (or vegan margarine or olive oil) and maybe some non-dairy milk or creamer (depending on your crowd/dietary needs) and bake until slightly brown on top, or at least hot all the way through. Sprinkle with warm spices like nutmeg, cinnamon, or garam masala. If you have a microwave-save dish, you can warm it up for a lunch-time affair. Optional additions: chopped fresh herbs (sage, rosemary, thyme), toasted coconut (unsweetened) sprinkled on top, toasted nuts or seeds (sliced almonds, toasted pumpkin seeds), etc.

3. Pumpkin streusel loaf
    I tried this recipe from Peas & Thank You this weekend, and it was quite good. I used the glutinous options, using the 1 Cup of whole wheat flour, and it was dense but moist. I also used xylitol instead of the sucanat. I like this recipe because there are a lot of options for modifications, based on the needs of your crowd. You can use a variety of oils and flours, and it would likely turn out the same. Just be aware that paleo folks don't usually eat oats, but it is a small amount and they may be open to trying it regardless. Not sure how you could replace them...maybe sliced almonds?

That's all I have for now--I do plan on adding ideas for future events. Until then, enjoy Halloween!

autumn

today i heard the leaves rustle the way they only do when it's fall.

funny how such a small change can make such a big difference.

new york city

Friends, it's been about 3 months since I embarked on a trip, and I'm thrilled that tomorrow I'll be taking a train with my love to New York City. I can't describe the excitement I feel for this nostalgic and romantic trip to a city that is still so new to me.

We are taking a train to New York.

Imagine the multitudes who have said those same words, brimming with anticipation and joy at the prospect of seeing the famous Statue of Liberty, Central Park, the Empire State Building, etc. Thousands who packed huge trunks or simply caught hold of a railing on a whistling train headed east.

And oh, the food.The first time I was in New York I was still a new vegan and was worried I wouldn't find anything to eat.

I'm going to let that sink in for a sec.

I was worried I couldn't find vegan food. In New York.

Yeah. Newbie vegan. I can't even count the number of vegan restaurants that have been recommended. And then there's bakeries, diners, etc. We happen to be staying with a vegan power-couple whose life work is food. So, I know we'll be taken care of.

Adam and I really love traveling by train together. We enjoy the time to relax, without the hassle of 3 oz liquid restrictions and body scanners, without the stress of hurtling ourselves in metal shell at a mile a minute on hazardous highways for hours on end. We bring movies, snacks, reading, knitting, games, and pillows, and just let the trip include a leisurely 8 hour start on the train.

While I finish packing, I'm going to listen to Joni Mitchell's blue album. I discovered that her song, My Old Man, is a great picture of my old man, my love, my travel companion.

Can't wait to embark on the next adventure with him.

equinox

Today is the first day of Autumn. Somehow the day the seasons change seems to slip by me every time. I always plan on doing something symbolic at the moment of the equinox or spending my day intentionally, but then life happens and it's 1:00 PM and the equinox was 3 hours ago.

Nevertheless, I've made today worthy of the first day of fall. I woke up and had a nice little breakfast with Adam and then started cooking right away. I made tourlou (a middle eastern style ratatouille), baba ganoush and acorn squash lasagna with fresh sage and tofu ricotta. While I cooked, I cleaned, and my regular weekend chores are off to a good start. 

I'm nursing a headache today, unsure of its origin. Either it is a small hangover from the cocktails I had last night at a coworker's birthday celebration, or it is a caffeine headache. Whatever it is, I'm using mint tea and ibuprofen to stave it off. Later today I'll skype with my sister and hopefully get a bunch of knitting done. Then around dinner time we're taking K and N for the night, the first time babysitting all night at our house. I'm looking forward to it, but I know it will probably be quite an ordeal. As long as my headache goes away, I'll be ready for anything. 

So here's to the turning of the seasons, the start of a new stage of slowing down, turning inward, and being present, if only for a few moments every day. 

Moro de guandules (Rice with pigeon peas)

I am getting the hang of Dominican food, let me tell you. After 7(?) trips to the Dominican Republic in two years, I've tried a lot of dishes, and I think I know where they're going with their cuisine. Unlike "typical" Mexican food, Dominican food has very subtle and simple flavors. Nothing too hot or spicy, but still a lot of flavor. Very comfortable, and also very plant-based. At least, the food I eat seems to be mostly the staples, the side dishes that are easily made vegan.

A "moro" is a dish made with beans and rice where they have been cooked together. Typical "beans and rice" means, generally, that the white rice has been cooked separately from the soupy beans, and you pour the beans and their sauce over the white rice to eat. Still working on that recipe. A moro, though, is quite simple and I happen to like the one with guandules, although they make it with almost any kind of bean.

Anyway, here is my recipe for Moro de Guandules:

First, the sofrito. I've heard everyone has their own recipe for this, so I've made up my own, and you can make up yours, too, based on what you've got on hand. You want to have these basic ingredients, and the amounts can vary, and you could add other things too, like hot peppers, parsley, tomatoes, etc. I kept a jar in the freezer for at least 3 months and it was still great.

SOFRITO:
1 red or green bell pepper (or half of each)
2 cloves garlic, peeled
1 medium to large onion
1 bunch cilantro
2 tbsp lemon or lime juice

2 cups brown short grain rice
1/2 large can crushed tomatoes (optional)
3 - 4 C water
2 packets sazon (I buy this at the hispanic grocery store, with no MSG; there are probably recipes online)
1-2 cans pigeon peas/guandules (again, use any beans you have on hand)

Starting with the garlic, pulse in food processor until minced. Add the rest of the ingredients and blend until well-integrated. I don't worry about blending too long, it should be soupy.

In a stockpot, add 1/2 C-1C of the sofrito and sautee on medium heat, with some canola or olive oil. Once the sofrito becomes very aromatic, add in the rice and the sazon and stir. Let the rice sautee a bit to let out some of the nuttiness and then add the beans. Stir until well coated in the sauce, then add the water and tomatoes. I tend to add too much water, so our rice is very risotto-like, so add less water if you want the rice drier, then add more water if needed.

Bring to a boil, then reduce to medium-low and cook 40-50 minutes until the rice is tender and the liquid is absorbed. Try not to stir it at all. I like to let it sit 10-15 minutes or more with the heat off, lid on, to let the moisture really set in. If you happen to burn a little on the bottom, that's totally fine! The Dominicans call the burned rice "concon" and serve it separately for those who like it.

Serve with a simple salad and fresh fruit. Serves 6-8 (depending on appetites!)

Buen provecho!

How we spend our days...

One of my favorite quotations was said by Annie Dillard, an American author, and it goes like this:
"How we spend our days is, of course, how we spend our lives."

These words remind me day after day that our lives are comprised of each individual day, and how we CHOOSE to spend them determines the life that we choose.

Today has not gone exactly as I would have liked, but it is not entirely because of my choices. It's been hot. And it's hard to do anything when it is so hot. I also have been trying to finish my final for my summer class. It's not too hard but it's been difficult to hunker down.

Weekends are hard for me in general because I have a lot of expectations for what I want to get accomplished. Usually, it involves some running around, which was just not quite feasible today because of the aforementioned impediments. The final is really what's getting me down, since I feel like I should spend all of my time working on it, but when I'm not, I don't feel like I can do anything worthwhile, like reading something for fun, watching a movie or working on a house project that is enjoyable. I end up wasting time on Facebook or something else on my phone, because if I did something I wanted to do, like knit more of my sweater, I would be "distracted from writing my final." Which has happened anyway.

So, because I sometimes get down on myself when I don't do what I want on the weekends, I decided to set the table for dinner and open a bottle of wine. I'm going to relax with Adam and call it a day.

However, one important thing I can do to set myself up for success on the weekends is to list the things I want to do. And not just the "to-do" list, but the list that involves fun things, too.

Most weekends, it looks like this:
Go to the market
Process new veggies so they are ready to cook
Cook some food (for weekend and weekday meals)
Buy flowers
Pick up grocery staples at the Co-op
Eat a nice breakfast
Clean the kitchen (it makes me REALLY happy when the kitchen is clean)
Read a book or knit
Drink a glass of wine (per day)
Sleep in (till 8:30)
Go to yoga, preferably a vinyasa flow and a restorative class
Make sure the front and back yards are looking good (weeding, mowing, etc.)
Do the laundry, including fresh sheets and towels
Hang out with some friends
Bike a lot
Relax

Again, there are probably more things that I like to do, but these are the main things that make me feel either restored or prepared for the week to come. I do actually make lists like this for the weekend. I am so forgetful, I need reminders even for the things I really want to do.

It's really about intention. Knowing what we want to accomplish each day. Not just for others, but for ourselves as well. What do we need to feel like we spent our time well? What do we need to turn our days into a life? I think it's about small steps, simple goals, and starting new each day.

Cheers.

Sugar-free successes

A while back, I mentioned that I wanted to go sugar-free. Adam has gone about a year with only a few sugary treats (I know he ate one of our cupcakes from our commitment ceremony, and enjoyed a treat or two at my brother's vegan wedding reception). For me, it hasn't been so simple, and it kind of surprises me because I've never really considered myself to have a sweet tooth, but I never could resist a free treat in my college years, and now I have a hard time resisting a vegan treat!
A few things are easy for me:
1. I only eat vegan foods, so the number of tempting (and realistic) snacks are more limited.
2. I never had a practice of putting sugar in things, like coffee or tea, except for the occasional espresso.
3. I really love savory foods and generally prefer cold pizza for breakfast than muffins or other sweet breakfast foods.
But there are definite challenges. Habits are hard to break and I have a bad habit of buying a huge cookie out of a vending machine on afternoons when I'm bored at work and want to go home. I also happen to enjoy eating spoonfuls of vegan nutella straight from the jar.
But I'm here to say it can be done, and one of the best ways I have found to avoid eating sugar is to eat whole foods. I still eat plenty of fresh fruit, and sometimes it's a good alternative to eating sweets. Yesterday, for example, my co-worker mentioned she was craving something frozen, and we went over to the cafeteria to look for a snack. Instead of the strawberry Popsicle, which had 25g of sugar(!), I got grapes. Not quite as cold or satisfying, but they did the trick. The nice thing about that is I increased my servings of fruits and veggies for the day and I didn't get a stomach ache from too much sugar. Here's what I ate yesterday, for an idea of a sugar-free lifestyle:
Breakfast: half English muffin with margarine, Americano with unsweetened soy creamer
Snack: banana, unsweetened ice tea
Lunch: beet and potato hash, whole wheat penne pasta with unsweetened pasta sauce and tofu sausage, zevia soda
Snack: grapes
Dinner: tofu sandwich on sourdough with watercress, potato salad with green beans
Snack: fresh blueberries

Some days are better than others (I had a sweetened iced chai today) but but when I focus on how something will make me feel, rather than how badly I'm craving it, I usually make the right decision.

Now if I could only break my NCIS habit...