11/14/07 7PM
Spinning, Support & a few Black & Blue Marks (or are they Smoothies?)
As I was reaching on top of my bookshelf to get my big exercise ball (a.k.a. my desk chair), a book fell and hit me just under the left eye. “That’s gonna leave a mark.” I thought; a black and blue mark perhaps. This happened just as I was formulating and conducting the nutritional analysis of my latest creation, a black and blue smoothie. Ironic, isn’t it? Or perhaps it was the universe’s way of telling me to write and, while you’re at it, here’s a topic…
But first the recipe, very simple, just a way to get good quality post workout muscle building, immune enhancing whey protein, antioxidant rich blueberries & blackberries plus a great calcium source from whatever type of milk you choose.
½ cup frozen organic wild blueberries
½ cup frozen organic blackberries
1 cup almond milk, soy milk or organic lowfat milk (your choice)
½ cup (1 scoop) Whey protein powder (look for the ones without additives, I like Jay Rob’s)
I am creating this recipe for a new client, my only client actually. He is a wealthy business man who wants to lose weight so he hired me fulltime to cook for him and workout with him. I have worked two days and then he gave me today off because he wasn’t going to be home all day. Great, I thought, this will give me a chance to work ahead, to plan and prepare his meals. I also had the opportunity to go to spinning this morning. While in Spinning I was trying to get my “clipless” shoe in the “clipless” pedal and could not make it happen. This was always my fear with buying these special shoes for spinning, that I would not be able to use them properly. You have to get this little “nodule” at the bottom of the shoe to somehow fit into the tiny “notch” that sits on one side of the pedal. I have been taking spinning off and on for six years, yet it was only about a month ago that I finally broke down and bought the special shoes. I have to admit though, that when used properly, they do work quite well to enhance the riding experience. You actually feel as if you are more a part of the bike; like you are one with the bike. How very Zen-like.
Typically, when I take this particular spinning class at Gold’s gym, I sit on the bike that is against the far left wall and second from the front, facing the instructor. From the first day that I put on my “clipless” pedal shoes, I was surprised to learn that they weren’t very difficult to maneuver. I was able to get my foot on the pedal quite easily, as long as I always sat on the same bike. Today I was so tired from preparing for my new client, that when I went into class, I did not realize that I chose the third bike from the front. For some reason, this bike did not want to accept my new spinning shoes into those “clipless” pedals. I got the instructor to help me get one foot in but he was running late starting the class and could not take the time to help me with the other shoe, so, I had to have one foot attached to the “clipless” pedal while I put the other foot in the “cage”. This all made me realize how sometimes we all need “some” support in our lives in varying degrees. Each pedal “supported” my ride in a different way. I could feel how the “clipless” pedal made it feel as if my foot was a permanent part of the pedal while the “cage” reminded me that my foot was only temporarily attached to the pedal. And this made me really reflect on the life of this new client of mine who’s life is filled with “support” people. Some of these people have been there for years while others come and go, like me. I am one of many “chefs” who have floated in and out of that household.
Being a fairly independent person myself, I find this ultra-rich lifestyle somewhat intriguing and surprising because I have just learned that the wealthier you become, the more people you “need” in your life. People like me who prepare healthy food to help the rich and famous stay fit and healthy. People like Jim “the plumber to the stars”, and Ron “the guy who washes the cars of the stars”, Anna & Irene, “the maids”, Eloy “the chauffer”, and the many other assistants, and such. All of these people are here to facilitate the life of the person who knows how to make the money but who can not get through a day alone. I find it funny, as in ironic, because this means that you will literally have to spend more money to keep this lifestyle going. I am not sure that is for me. Although I like the idea of helping people by giving them jobs, I have trouble letting go of my independence. That is why I believe that my pedals would not completely cooperate with me today. It was a way to show me that it is OK to be dependent but not fully dependent. As one friend put it, it is about “interdependence”. Interdependence: being mutually dependent. Kind of like that trite saying, “I’ll wash your back if you wash mine.” I guess that is what is going on in this household, a little give and take and everyone should get exactly what they need. My client gets his “needs” met and the people employed, like me, get to do something we love which earns us the money to live the life we enjoy, hopefully. That is the goal anyway.
I’m not quite sure that the “relationship” of my employer with the other employees connotes the true meaning of “interdependence”. I do not want him to become exclusively dependent on me to provide all of his food, just as I do not want him to be my soul source of income. The one thing I have learned from being around affluent people is that you must “diversify” your sources of income. In other words, have one or two stable sources but then branch out into other areas which may earn you money without sucking the life out of you. Things that will help you earn money while you sleep, so to speak. I always strive to empower my clients to be independent by providing them with the knowledge and understanding of how to make the best food choices for themselves. The way I look at it is this; If I die tomorrow, then what? They can not be lost without me. Likewise, I can not be solely dependent on one person as my only source of income, if they die tomorrow, then what? I guess the way it stands now, I did fall into an “interdependent” working environment but this “interdependent” relationship must be constantly in flux. A few days, weeks or months from now I will have an “interdependent” relationship with someone else. The only thing in life that is constant is change.
12/16/07 3AM
Well, something did “change” this week. It has been a month since I started this job but actually, I have only worked half of that time. My employer went out of town twice to Cabo San Lucas, Mexico. He was back less than a week and already I was feeling run down by trying to have everything available for his nutrient needs and the needs of his children who may or may not be around to eat. I put a lot of pressure on myself. Although some of my employers may not agree with this statement, I hate to do things, excuse the expression, “half assed”. I want to do things with my heart and soul enmeshed or not at all. Like with this job.
As is customary for me, I must still take care of myself and workout daily, so I wake up early each day and fit in my workout. Before heading off to the gym, I spend about two hours on my computer writing out recipes for the day. I create a protein shake or green smoothie drink as I feel these are great “starters” to the day. I then create a soup recipe and a salad with a protein; either chicken or fish. I also create a cooked vegetable recipe plus lots of condiments such as dressings, marinades and slaws. The slaws serve as the “bed” for one of the protein dishes. From these recipes, I then create my shopping list for the day. Once I have all this figured out, typed up and printed out, then I head off to the gym. At this point I am fully awake and my head is clear having now devised a game plan for the day. I can then enjoy my workout which is 60-90 minutes; a run of 3-5 miles and some lifting routine which is a “super set” version of my ingrained body building routines. “Super set” means that you move from one exercise to the next without resting. I do either: back and biceps or chest and triceps or legs and shoulders, abs too almost every time. Sometimes I throw in some rope jumping. My workouts have been going great. I have been increasing my running speed like crazy. About 6 years ago, just before moving out of Pennsylvania, I was running at a seven minute mile pace for five miles. I need to really focus on running and get in a zone in order to constantly improve my speed. Having moved six times in that six year period, my “routine” has been all over the place. I have spent most of those years just “getting” by athletically. I thought that now that I am “settled”, having stayed in one place for just over a year, I can focus once again on my performance. I spoke too soon.
I have been tired and feeling a bit stressed trying to meet the needs of this new client. I am feeling the pressure of the “interdependent” relationship. Although I am giving him all vegetable based dishes with very little fat and no processed foods, he is constantly yelling at me, telling me that I am giving him too much food. He is constantly inviting people over to eat with him and when they do, I feel doubly pressured to deliver beautiful meals. The portions do fill the plates but they are all salads and soups. None-the-less, knowing that this client wants it to appear that he is eating less than his guests, I have been trying to make his plate look smaller than the others.
On Tuesday, December 11th, a day my horoscope indicated would be significant, I was serving lunch to my client and his assistant. They where sitting at the “island” where I prepare the food. They were on one side of the island ready to eat as I was plating the food. I walked around the island with two plates in hand. My client was sitting to the far left but I was holding his plate in my right hand. I was trying to switch plates before I set them in front of him when all of a sudden I lost my footing. There was a large golden retriever sitting at the foot of my client. Since I was paying so much attention to placing the right plate in front of the right person, I did not see the dog but I felt him as my foot brushed his fur. I tried to juggle the plates and keep them from falling on the dog. I managed to get the plates to the counter as half of the food spilled onto the counter while my foot turned in three different directions and I fell to the floor writhing in pain. I then crawled away from the dog and lay there on the floor in a fetal position murmuring expletives under my breath as this somehow alleviated some of the pain.
My employer and his assistant asked me if I could stand up. I tried for a second and then nearly threw up and passed out from the pain. They then carried me over to the sofa and elevated my foot. The maid brought me ice and ibuprofen and all I could do was moan and stay curled in that comforting fetal position until the pain somewhat subsided. My employer then scolded me, telling me it was those “damn” shoes I was wearing. The shoes which I should have bought during my culinary training but which I could not afford at the time because the culinary training sucked out every last cent I had at the time. Those “damn” shoes called Dansko’s which from my understanding, are the gold standard in kitchen footwear. No, it was not the Damn shoes, it was the darn dog and my own “mindlessness” toward the actions that preceded the incident. It was because I was so tired and worried that I would “over-feed” my client that I was not as “mindful” as I strive to be in the kitchen.
I should have been more mindful I’ll admit, none-the-less now I am here, in bed, with my foot in a splint, unable to sleep because of the discomfort. This was one big lesson for me. I have been reminded to exert my “interdependence” or my independence. I can not rely on one person as my sole source of income because then I put too much pressure on myself. Ironically, I have just been contacted by another consulting company and I am going to accept a part time job as a consultant. I can not rely on one person to be my sole “bread and butter”. Which, by the way, is what I crave when I want comfort foods. So this week I ate entire loaf of sprouted rye bread with nearly a stick of sweet organic butter. Oh, my, but it was lovely. I haven’t eaten that much bread in the past year. OK, so now it is out of my system. Back to the basics. My goal is to take care of myself. I need to get better for me. No one else can help me but me. It’s like when you fly on an airplane and the attendant says, “In the event of an emergency, the oxygen mask will fall. Please secure the oxygen mask on yourself before helping the person next to you”. I want to help my client and as many people as possible but first I have to secure my own oxygen mask. When I am breathing normally, I can then help others to do the same.
For now I must go back to sleep. Rest is as much a part of the healing process as is food and fluids. In the interim, I am writing my pilot which I am going to shoot over the holidays while my employer is out of town. My pilot is on Omega-3s. I had just bought my first “fish oil” supplements and just in time. The anti-inflammatory processes facilitated by omega-3s is just what my body needs right now. How perfect!
Eating fish two to three times a week is also important and particularly beneficial if you are replacing less healthy protein sources.
I will insert my favorite new fish recipe here….
Salmon in Parchment with Julienne Root Vegetables
Preheat oven for 375 degrees
4 ounces salmon (wild Alaskan is best no matter where you live in the US, to verify go to
http://www.seafoodwatch.org/1 orange carrot
1 purple potato
1 fingerling or red potato
1 shallot or ¼ red onion
1 clove garlic, finely minced
2-3 Fresh herbs of your choice (rosemary, sage, thyme, marjoram, dill, parsley)
Juice of one lemon
Julienne all the vegetables which means, cut them into two inch long, thin strips, including the onions.
They don’t have to be two inches but try to make them thin so they cook easily
Mince the garlic
Mince a combination of the above herbs, I like the first three the best, for about 3 Tbsp total
Take a piece of parchment paper about two feet long
Fold it in half and cut into a half circle
Open the circle onto a baking tray
Spread the julienne vegetables onto one half of the parchment but leave at least two inches of room from the edges. Sprinkle the veggies with some herbs and lemon juice
If you have too many chopped vegetables for one piece of fish, then do a separate piece of parchment for the extra veggies, cook them when you cook the fish and use them in stir fry or a veggie omelet the next day.
Add the fish and top with more herbs and lemon juice
Fold the parchment in half over the fish
Start at one corner and twist and fold the edge of the enclosed paper with your fingers.
The ideal is to twist the paper all the way around and then fold under the last corner to keep it tightly enclosed
A tight seal will allow the fish to steam in the paper as all the flavors meld together
Bake at 375 degrees for 15 minutes
When you remove the fish from the oven, be very careful when opening the paper as steam will seep out and can cause burns. Open slowly either with tongs, or forks or gloves to prevent finger burns
Serve the fish on top of the veggies. This means that you have to remove the fish from the parchment in one piece, set it aside, plate the veggies and then place the fish on top. It looks better than if you just “flip” the fish and veggies onto a plate.
Garnish with fresh, chopped herbs
12/31/07 10:30PM
I was planning to stay home for New Years but today as I was hobbling back from the gym I came across another hobbler, a woman on crutches like me but with a full cast on her left leg. We spoke briefly, commiserating about the experience which I don’t find as cumbersome as I do just plain funny. Plus I love the sympathy I get from the guys at the gym. I will totally admit that. Especially this one guy who smiled at me and said “Awe” as I hobbled into the cardio area. He was so cute. He made me smile. And then there was this one who said I had “a wounded paw”. Something about him really caught my eye. I should have talked to him more but I was en route to the bathroom when he made the comment.
The other hobbler and I compared stories about how we sleep a lot more and eat a lot less than usual. She said she usually enjoys cooking but that it is so hard to do on one foot that she has been eating out a lot. Then she asked me if I had plans for the evening. I had not made any definite plans. My friend David was talking about going to a party but he had not decided if he wanted to go so I made dinner plans with her.
We planned to go to dinner around 7:30 but at that time she sent me a text and told me she was having difficulty getting a cab. It is New Year’s Eve and most people should not be driving so I figured the cabs would be busy. She finally got one and when it showed up she could not get down the stairs fast enough so the cab drove off. About 20 minutes later another cab showed up. She called me as she was getting into the cab. When she arrived I got into the cab. She was sitting in the front which I thought was odd but soon learned that she was not able to fit her leg in the back seat unless she laid her leg across the seat. Apparently when she was getting in the cab she asked the driver if she could sit up front and the driver was not happy about it. He yelled at her and cursed as he took his belongings out of the front seat. I learned this way after the fact. But from my own cab driving experiences I notice that cab drivers are often not very friendly at the onset. I feel it is because most people are either not very nice or completely indifferent to them. I always enter the cab feeling compassion for the driver, knowing and understanding that he has probably had a hard day dealing with people who don’t appreciate what he does. I appreciate that these drivers come here from other countries and are trying to adjust to life and make a living in a new world, so to speak. I have also learned that many cab drivers suffer from terrible back pain from sitting all day. Anyone who has ever suffered from back pain could probably relate to feeling a bit cranky as a result.
As I was getting into the cab, she turned to me to tell me that the driver had been very rude to her. As soon as she started telling me this, the driver began to yell at her. He said, “Why are you telling her that.” After that there was a lot of back and forth yelling, and getting in and out of the cab. At one point we were on the curb and then back in the cab and soon on our way to our destination. Again, more yelling as I was trying to ascertain what had happened by listening to both of their stories. I did not yet know this woman very well so I did not know if she was over reacting, if she did not share the same “compassion” I had. I did not know where she was coming from in her frustrations.
In the end, we were taken to our destination and then she told me that we could not be friends. She said her friends would have stuck up for her. I would too if I knew for what I was sticking up. But I don’t follow blindly. I needed more information, which I did get, hours later. But you too should never follow blindly, especially when someone tells you, “Eat this. It will help you lose weight.” First off, I can not reiterate this often enough, but there is no magic bullet and secondly, if someone gives you something, makes outrageous claims without explanation or justification, then you should question it. Never follow blindly. As my mom would say, “If your friends jump off a bridge it doesn’t mean that you have to do it too.” If you are all as sarcastic as me you might think, “God, I am so glad she told me that otherwise I might have jumped”. I know it sounds silly to say but the same rules apply for those “magic bullets”. If is sounds too good to be true, it probably is. And if someone tells you to do something without warrant and you don’t question them, then look out for the results.
It really hurt my feelings when she said we could not be friends but what hurt even more was that she refused some nutrition research I did for her to help her condition. You see, she broke her leg because she had an epileptic seizure while riding her bike. I had been doing research for my TV show pilot on Omega-3 fats and health. I remembered reading an article which touched on how high fat diets have helped seizures but that focusing on Omega-3 fats would be more helpful. The reason is that DHA, a particular type of Omega-3 fat obtained from fish, is the brain’s building block. When given a choice of different fatty acids for uptake and retention, the brain prefers DHA. DHA provides structure to neurons and is an anchor for neurotransmitter receptors. Neurotransmitters are
chemicals that are used to relay, amplify and modulate signals between a
neuron and another
cell. Neurotransmitters are “brain chemicals” such as epinephrine, norepineprhine (fight or flight chemicals), dopamine, serotonin (related to appetite regulation) & melatonin (associated with inducing sleep). The major neurotransmitter is GABA which is associated with seizures.
The result of this incident was that I went home and did nothing for New Years Eve.
1/11/08 2:30 PM
The yin & yang of food: Eat a big meal, crave sweets, caffeine or alcohol. My friend Kara attended the lecture of a Holistic Nutritionist back East in her new home town of Fredericksburg, MD. One of the points which resonated with her was the concept of The Yin and Yang of Food. I tried to explain the physiology or science of this phenomenon to Kara. She listened and understood but seemed to be more comforted with the yin/yang explanation, which in my opinion could have been summed up to mean, you need balance. The speaker explained that some foods are “in the sky” and some are “more grounding”. The speaker told her audience that when they eat a big meal, that afterward they are in their stomach, which is to say that their thoughts and energy are coming from their stomach. They might look to “counter” that feeling by consuming something with sugar, caffeine or alcohol, which would bring them into their head. And which will also, ultimately take them crashing down to their feet. I added that last little summation myself because that is what happens. However, what really happens, in my own words is this…That big meal caused a big rise in blood sugar with a consequential increase in insulin followed by a sudden drop in blood sugar proceeded by a literal “Crash” which just sent you on a ride heading toward snooze-ville. Where en route you seek sugar, caffeine or alcohol which will temporarily take you on a detour to pseudo-energy land. Pseudo, because it’s not real energy and the sooner you realize that, the sooner you can stop fooling yourself and stop steering your body in the wrong direction. Stop eating such high calorie, heavy meals and you won’t have to counterbalance it so often with extra sugar or caffeine or alcohol. Instead, eat a light meal and get some energy. Then move around, and get some more energy. When your energy runs out, consider resting; take a siesta, sit for a moment and contemplate or meditate and if you are truly hungry, then by all means, eat something. Maybe you are thirsty so first try to, “drink something”. In the end, the rules are simple. There are no rules. Listen to your body. Eat when you are hungry, stop when you are comfortably full and let the cycle of life prevail.
1/12/07 9:30AM
I had not been eating much since my injury, my “wounded paw”, as someone put it. But I have started working out again so my appetite has been increasing. I find that I am eating every few hours up until the time I go to bed and sometimes even waking in the middle of the night to eat again. I have been really hungry. I don’t eat like I use to at all.
As I looked back at my journal entries on 12/20/05 through 12/24/05, I wrote a lot about eating, and not eating, and eating and craving chocolate, ice cream and cookies and such. These days I so rarely crave those things.
When you are trying to change your eating or exercise habits, you must not be attached to the outcome though. Perhaps you will not lose 40 pounds perhaps you will not get down to a size 2 but if your intentions are good then you will feel good. When you feel good then others who come into your presence will feel good. You, my friend, have the ability to affect world peace. That is so much more important than losing 40 pounds. Don’t you agree? Whatever you do, just be the best you can be. No one expects any more or any less. Good Luck!
1/18/07 2PM
Today I received an email from the Slow Foods Movement regarding a contest for a story and a recipe. How did they even know I was dying to do this? So here is my submission…
I have a dream; to figure out the solution to weight management and share it with the world. The solution is Dilution. Dilute the concentrated aspects of your life. Whatever consumes you, add water, and it will be less concentrated, essentially, diluted. Water is the key to weight management. But chocolate is my favorite food. It stimulates the way you feel when in love. I love me. So in honor of me and my purpose, I created a “diluted” Chocolate Mint Shake. It’s the perfect drink for after my workout being perfectly balanced in muscle building protein, replenishing carbohydrates & hydrating fluids, plus, of course, love emulating chocolate, and a leafy green vegetable to refurbish used up anti-oxidant nutrients. When I want ice cream, the shake is the perfect substitute without guilt while yielding pure pleasure. I serve it up in a cup that looks like an ice cream cone & eat it with a long spoon while sitting in my room reminiscent of Willy Wonka’s Factory. It makes me smile. I love this shake. I love me. And I love to share my secrets of weight management success with all who I love. I hope you love it too!
{I added my Chocolate Mint Shake recipe here for the submission piece. Fingers crossed!}
1/20/07 6PM
It has been nice to have off of work and be able to rest, a lot, to think, maybe too much, and to figure out my next move or to perhaps let it find me. I still have trouble being still so I decided to look on-line for some jobs listed on a nutrition job site. There was one at the top, which means it was just posted. The employer was looking for an assistant to do administrative stuff as well as to serve as his Dietitian to help him with an eating and supplement plan. I liked the tone of his email. He said something like, “Does this person exist?” and ended it with “Fingers crossed.” These are things I would say, so we have the same outlook or at least intonation in life. That seems like a good sign. The guy was looking for a recent college grad because he did not have a lot of money to offer although he did not specify how much in the ad. I decided to email him because he is a business man and it seemed that perhaps by working with him I could get a better grip on business. I told him that I was probably way over qualified but it seems that I am over-qualified for most of my jobs so why not be over qualified for something new. He told me that he probably could not afford me and stated a salary. I told him that I had been working for not much more than that as a private chef and as a consultant Dietitian and both of the jobs just drained me so perhaps this job with him would at least give me a new perspective for the same amount of money. He called me and we agreed to meet this Wednesday at tea house called, Dr. Teas Herbal Emporium. I liked the name of the meeting place and this new potential employer said that this is where he works most of the time. I love tea. It is literally my favorite beverage. Another good sign.
Today my friend Rahel, who is from Eritrea, a country north of Ethiopia and bordering Sudan and the Red Sea, made the drive from Hawthorne to Santa Monica to spend the day with me. I only mention all that because the drive for her was a big deal for her and we where both very glad she made it. We walked along the Venice boardwalk, well, actually, I hobbled. We did a little shopping and had a nice lunch at a café overlooking the ocean. Actually, only I did some shopping while Rahel looked but did not buy. But I just could not help myself. I was walking along the boardwalk when this very pretty beige knit skirt caught my eye. I was not even paying any attention to the shops but someone had set up shop where the arts and craft vendors line the boardwalk. This skirt was hanging on a mannequin which had a “lower half” like me so I could actually see that this skirt would really flatter my figure. I was also taken in by a cute little fitted black blazer when only this morning I was looking at my grey, very similarly fitting blazer and thinking to myself, “I could really use another one like that in a different color”, and low and behold, there it was. The sales woman was very nice. This was her first weekend displaying her clothes in this arena and she seemed to be doing well. The skirt I bought was the last one. I told her what I do for a living as it pertained to how I broke my foot. She then told me about a recent seminar she attended given by a man called “Dr. Tea”. She said he has this “tea emporium” and he is promoting his weight loss program based around tea. I told her that I was going there on Wednesday to meet a potential new employer. So this really makes my upcoming job interview even more intriguing. Am I going to get a new job as an assistant or could something else be brewing?
BTW: tea IS a great weight loss tool. I often drink black tea or earl grey with almond milk to help “extract” my “Sweet tooth”. Often times any tea, because it is a warm, soothing, flavorful beverage, can help offset a “snack attack” which can be defined as eating even when you are not truly hungry, which can be ok sometimes, just be wary of how often it impedes your more healthful food choices. There is also some research regarding the thermogenic (calorie burning) effect of tea and its compounds. I don’t know it off the top of my head but I do know that many people really try to play up that aspect. However, I feel that tea’s “weight loss” benefits are more attributed to the soothing effect of the beverage which can replace the pseudo-soothing effect of unwanted calories.
