Root Vegetable Hash with Poached eggs

       Inspired by a few lovely brunches I have had enjoyed in the month of May , I thought I'd try one of those fun poached egg dishes myself. Here it is with lots of veggies.

          Hash is also delicious cooked with leftover meat such as steak or ham.

 First I quickly cut up the root veggies, including  CARROTS, of course.

Then I spread them in a thin layer in a baking pan, tossed with olive oil, salt and pepper and roasted them at 400 for about 40 minutes. Easy!

Of course the cook gets to munch in the process.

I poached some eggs and served them on top of the hash! Delish and easy too.

Speaking of hash......

....that is exactly what the corner of my office looks like . This is essentially my MBA spilling all over the floor. Before I can move on, I just have to organize this. It's driving me crazy.

I had been hoping to get it done before the kids came home from college. Yikes! Looks like I missed that deadline so I am off to "Toss, Restore and Organize" because as Gretchen says on page 25 of her bestseller The Happiness Project, that household disorder is a drain on our energy. This is so true. So here I go.... Wish me luck,  and make some hash in the meantime....

Poached Eggs and Root Vegetable Hash

2 CARROTS

1 sweet potato

3 white potatoes

1 onion

4 cloves of garlic

3 small beets

2-4 eggs

1 teaspoon salt

1 teaspoon pepper

3 TBs olive oil

2-3 Tablespoons of chopped parsley

1. Preheat oven to 400 degrees

2. Cut up vegetables. Spread them out on a baking pan and toss with olive oil, salt and pepper.

3. Roast in oven for 40  minutes

4. Bring water to boil in a deep frying pan. Turn down to low simmer. Add eggs carefully one at a time and allow to cook until firm with but runny on the inside.

5. Serve hash with eggs on top. Sprinkle with parsley. Serve.

Love your body, love each other,  eat your carrots and happy spring cleaning!

Harnessing "The Power of Habit"

We all are aware of the power of bad habits, but we often do not think about harnessing the power of  habit to do good things for healthy living.

Charles Duhigg explains in his book, The Power of Habit, why habits exist and how they can be changed. It is fascinating to read his anecdotes  about these patterns of human behavior and how scientists can even reveal where in the brain the activity for habit exists.
 http://charlesduhigg.com/the-power-of-habit/

The story about the success of the first toothpaste, Pepsodent, is one of the many  great anecdotes Duhigg uses to describe the pattern of habit and how it can be harnessed to change behavior.

      Apparently, in the early 1900's people did not brush their teeth, (ugh).  Teeth health was on a steep decline due to an increase in the consumption of sugary foods (sound familiar?) The marketing  of the tooth powders on the market were not terribly successful. So Claude Hopkins an early genius in advertising was introduced to a new product, a minty dental cream called Pepsodent.

Hopkins discovered after reading dental journals that a film covers our teeth naturally, making them grey and discolored. He used this film as a way to promote the new invention now known as toothpaste.  It was a huge success and he accomplished this by discovering a cue; the film on our teeth, the reward; clean and white teeth which is accomplished by the routine of brushing our teeth.

Cue, routine, reward is how we can all think about our exercise choices too. For myself, making running a routine associated with a regular cue and reward has been the reason why it has become a permanent habit for almost 7 years and counting.

1. CUE- 6:15-or first thing I do when I get out of bed
2. ROUTINE- the running
3. REWARDS- endorphines, time to think, to be alone, to do something for myself, to feel good, to get the exercise done for the day, fit body, music, movement, beauty of the the early morning, fresh air, strength, endurance, setting a good example for my family....I could go on. :)

In this way I use the power of habit, the way our brain  allows us to function in an automatic way based on cues and rewards, to maintain a regular running regime. As mentioned frequently in my blog, I don't even think about it. My running is as habitual as pulling the car out of the driveway. Some days I stop and ask myself, "Did I run today?"because I literally do not remember doing it until I notice that great feeling in my legs and muscles....aah. ;)

      Here's another one of my daily habits. Reading the newspaper. Ok, I am one of the last ones on earth to read the paper version...yes digital works too. I come from a long line of newspaper readers. In our house growing up you did  not disturb others until they had a chance to at least get to the middle of the front page, and even then it would be considered annoying to interrupt. Today, when my husband and I are together he always gets another copy for himself because well, um....  we both want to read the front page at the same time..... I know funny but true.

Cue-morning coffee
Routine- reading the paper
Reward- being informed, enlightened, entertained, increasing language skills and vocabulary, awareness of what is going on in the world around us, being a good citizen,  stimulating and satisfying intellectual curiosity

Here was my cozy reading spot this past Saturday morning.

   Yes your social study teachers in school weren't just being nags. Reading the news, real news, not biased news, (we subscribe to both the WSJ and the Times before you start clucking) well written, Pulitzer prize winning journalism is important for you and your brain and important for the health of the free world as good informed citizens. Really. No apologies for the lecture, although I feel like I should but I won't. Read the stories you might not ordinarily be interested in. Read the tough stuff. Look up the words you don't know. Raise your game. Read the newspaper. Make it a habit. It's good for you and for the world! Furthermore, you will have something to say at cocktail parties!

Also , it builds up your vocabulary and brain power. Here's my dictionary stuffed with cards of words I did not know so I looked them up. I got this idea from Johnson O'Connor aptitude testing guru, (similar to Meyers Briggs). His important discovery was that   "a person’s vocabulary level was the best single measure for predicting occupational success in every area" and that " furthermore, vocabulary is not innate, and can be acquired by everybody." (Wikipedia) 

    Graduate school was a breeze, enjoyable, stimulating and exciting. I know for certain this can be attributed, in part,  to my daily newspaper habit.

     So harness a healthy habit today!

      Love your body,  love each other, eat your carrots and read the newspaper!

   

Wishing You A 24 Carrot Mother's Day!

Show Her The Love, Give Her Carrots

Why does a bunch of carrots show her the love? 

Carrots show you care because of all the health benefits they provide. 

What better gift is there?

My brother Mikie showed me the love by sending me 

"Carrots- The View From the Middle Kingdom"

all the way from Beijing. (yeah I know he emailed but still.. Here it is..... 

胡萝卜具有下气定喘、去痰、消食、除胀等功效。实验证明，α-胡萝卜素抑制肿瘤细胞的能力是β-胡萝卜素的10倍，对预防DNA(脱氧核糖核酸)的异常变化效果很强。早在十多年前就有研究发现，血液中α-胡萝卜素的浓度越高，则受试者的心脏病危险就越低。据美国疾控中心研究人员一项长达14年的跟踪调查结果发现，血液中的α-胡萝卜素含量越高的人拥有更长的寿命。

α-胡萝卜素含量最高的食物是胡萝卜。南瓜、橙子、柑橘中，α-胡萝卜素的含量也较高。α-胡萝卜素不怕高温蒸煮，把胡萝卜放在肉汤里煮，只要连汤喝掉，并不会引起α-胡萝卜素的明显损失。相反，熟吃才更有利于各种类胡萝卜素的吸收，只要少量的油脂就能达到充分吸收的效果。

Then forgetting I don't read characters, he translated and sent it again. :) 

Yes he can read this.... I know, right? Crazy! 

It is based on the writings of one of the "greatest" Chinese doctors Li Shizhen, a Ming Dynasty Medical Scholar and Pharmacologist born in 1518. 500 years ago!!
( And yes that's a carrot he's holding.)

His seminal work Compendium of Materia Medica  

remains the premier reference for herbal medicine in the world today.
Thank you Mikie for this contemporary Chinese confirmation
of Li Shizhen's recommendations.

     

1. 有利健康长寿：longevity

Scientific evidence has proven that alpha carotene found in carrots helps suppress cancer cell development. Higher levels of alpha carotene in the blood are associated with lower levels of heart disease.

2. 防止血管硬化，降低血压及减少心脏病：prevent heart disease

Higher levels of alpha carotene in the blood are associated with lower levels of heart disease.
Carrots contain succinic acid potassium which has a role in preventing hardening of the arteries, reducing cholesterol and lowering blood pressure.

3.增强免疫功能：enhance immunity function

Carotenoids can be converted into Vitamin A in the body, which is known to possess a function in strengthening immunity and has an important role in preventing skin cancer.

4.Ocular benefits

Carrots possess vitamin A and beta-carotene which enhance the power to generate intra-ocular photo-sensitive pigment, prevent night blindness, strengthen the eye's chromatic discrimination power and reduce eye fatigue and dryness.

5.通便：free movement of the bowels

The plant fiber and strong water absorption found in carrots causes carrots to easily expand in the intestinal tract and strengthen peristalsis thereby helping to prevent cancer.

6.抗过敏：anti-allergen

Japanese researchers have discovered beta-carotene is effective in preventing hay fever, allergic dermatitis and other allergic diseases. Beta-carotene acan restore equilibrium in the cells thus reducing the body's ability to create an allergic reaction

7.美丽容颜：beautiful appearance

Research from Germany has demonstrated that carrots are high in anti-oxidants which help alleviate the development of wrinkles in the skin.

 So there you have it. Wisdom all the way from 16th century China!!!! Show your Mom you care and give her longevity, heart health, immunity, good eyesight, regularity (and who wouldn't want that for Mother's Day??haha), protection against allergies, and BEAUTY!! Give her CARROTS!!

Happy Mother's Day!!!!!

Love your body, love your Mom, give her carrots!

As Delicious to Make As It Is To Eat

This Chilled Spicy Carrot Soup With Yogurt Sauce will knock your socks off! 

 It was as wonderful a sensory experience to make as it was to eat!

Beautiful enough to serve in a wine glass, to sip or eat with a spoon.

I got the recipe from this fabulous cookbook by Deborah Madison. I learned about it from one of the blogs I follow and I am so very sorry that I forgot which one., but thank you healthy living blogger whoever you are. :)

Every step of the process was a sensory experience in itself.

While the kitchen filled up with the aroma of sesame oil heating up in my soup pan, I sliced an onion, peeled and chopped fresh ginger, peeled and sliced the CARROTS.

Then the warm and exotic spices of cumin, coriander and turmeric filled the air....

...which were then layered by the aroma of freshly chopped cilantro stems.

Then I sauteed all in the sesame oil for about 5 minutes after which I added the vegetable stock and simmered for about 20 minutes.

(Helped  myself to some Bunny Luv while simmering. Just a little snack to keep me going :)!

I then pureed in blender and chilled.

I  added chopped basil, another delicious aroma, more chopped cilantro and half a chopped jalapeno to the yogurt.

After chilling the soup, I spooned into wine glasses, dolloped in the yogurt mixture and sprinkled toasted sesame seeds on top with a squirt of lime juice. Amazing!!! The layers of flavors were just so wonderful. I have to say such an enjoyable experience all around!

I also tried it warm and un-pureed. I think it was even better this way because the flavors are more intense as the cookbook author duly noted.

Almost gone and about to lick the bowl!  

And notice the beautiful color when the yogurt sauce became mixed in? YUM!

ENJOY!

Love your body, love each other, EAT YOUR CARROTS!

Chilled Spicy Carrot Soup With Yogurt Sauce

from Vegetable Literacy by Deborah Madison

2 tablespoons of light sesame oil

1 onion sliced

1 heaping tablespoon of coarsely chopped fresh ginger

3 cups sliced carrots

1 1/2 teaspoons of ground cumin

1 teaspoon ground coriander

1/4 teaspoon turmeric

2 tablespoons  cilantro stems, finely minced

5 1/2 cups vegetable stock

sea salt

juice of i lime

sauce

3 tablespoons of creamy yogurt

1/2 jalapeno chile seeded and finely diced

2 tablespoons finely chopped cilantro

1 tablespoon slivered basil

Warm the sesame oil in a soup pot and add the onion, ginger, carrots, spices and cilantro stems. Give a stir to coat and cook over medium heat for about 5 minutes. Add the water or stock and 1 1/2 teaspoon of sea salt and bring to a boil. Lower the heat, cover and simmer until the vegetables are soft about 20 minutes.

Puree in a blender until very smooth. Cover and chill well. The flavors dull with cold, so season with lime juice and with more salt, if needed, just before serving. (Or, do not puree and serve warm with the yogurt sauce as described below.)

To make the sauce, stir together the yogurt, chile, cilantro and basil. Swirl a spoonful of sauce into each serving of soup and a sprinkle of toasted sesame seeds.

Habits-Working Out Every Day

Most days I run, but 2 days a week I do some resistance, weight stuff with the cord. I have been doing it for about a year and have the routine memorized so I end up doing it just out of habit. Easy peasy!

Don't get me wrong, I'm not saying I'm buff at all, but I do feel stronger. Also, I  agree with the experts that it helps with  running.

This is the system, if you can call it that, I purchased. I think I bought it at a Borders bookstore. Anyway, it's just great. It came with 3 cords, I use the medium one and just wrap it around my hands for some of the exercises where I need more tension.

The workout is great because it is so easy and convenient . Any workout you do with this cord would be great. I listen to my favorite morning NPR radio show and happily work away.

Did I say packable? Running shoes and the cord and I am good to go, my healthy habits go with me wherever I may be.

I couldn't do a selfie of the situp and plank portion of the workout but here's the chick on the video. :)

And after every run or workout, I eat a  breakfast like this one; Kashi Go Lean Crunch, Kashi 7 Whole Grain Puffs, big heap of greek yogurt, salted roasted almonds, bananas, berries, granola, and a splash of milk all in one bowl, yum , with a glass of oj on the side!

 hab·it  

/ˈhabit/

Noun A settled or regular tendency or practice, esp. one that is hard to give up. (Merriam Webster Dictionary)

Using the power of habit, I have developed a routine so that my running and Tricord workout is a regular practice that I do almost completely without thinking;  Monday-  6:15 AM  5 mile run downtown and back Tuesday-  6:15 AM   5 mile run  to a high school track around once and back Wednesday- 6:15 AM  Tricord workout Thursday- 6:15 AM   5 mile run downtown and back Friday- 6:15 AM        5 mile run to high school track and back Saturday- 6:30 AM    7 mile run to beach and back Sunday-   6:30AM     Tricord

So no matter where I am or what  am doing I stick to this routine, (my family would say aggressively) But that is the great thing about the power of a habit. As stated above, habits are practices that are hard to give up. If traveling, I use my Ipod to determine distance to get the same mileage. Again, easy peasy. Sometimes I use the treadmill in hotels. It can be nice to mix it up some.     So here's to using the power of habit for a healthier self! Love your body, love each other, eat your carrots!

"Goods That Are Good, Services That Serve"

Those words were part of the invocation given this past Sunday  by the Rev. Paul Fitzgerald S.J.,  at the Fairfield University's Dolan School of Business honor student recognition ceremony. He was defining how he hopes all of the Dolan business school grads go forth into the world not serving just self but contributing to a greater good in their business endeavors whatever they may be.  Goods that are good and services that serve. How can you not love that?

My husband Tommy and son Patrick came to see me and my fellow grads be acknowledged as honor students in the program.  Getting my M.B.A. was so rewarding, challenging and enjoyable. 

I was actually very sad to have it end. Of course my classmates think I am a little crazy to feel that way.....

     Here I am with one of my professors Dr. Micu, who was just great. Also, seeing her reminded me of the tumultuous times during which we were acquiring our MBAs.

   The Great Recession was the backdrop against which all of our coursework in finance, accounting, statistics, marketing and management were conducted. It was a scary time as I am sure you can recall, with Lehman Brothers failing, the credit crisis unfolding, unemployment rapidly rising, bailouts and the threat of a depression looming large in everyone's minds.  We could not avoid contemplating what the crisis meant. The prevailing business school ethos articulated by the  well known  1970 New York Times Op-ed piece written by  economist Milton Friedman, "The Social Responsibility of Business Is To Increase Its Profits" was put on its head, I think it is safe to say. I think it is also safe to say that collectively the business world became more receptive to the idea that corporate responsibility goes beyond merely profits and extends to all of its shareholders, customers, suppliers, investors and employees alike, especially in the wake of the greatest economic scare in a lifetime. Now I believe the consumer, (that's each one of us folks), is much more discerning in regards to the behavior of the businesses they patronize and support. And the consumer is king after all. Business does in large part follow the preferences of the consumer. As a result there is so much exciting, passionate innovation going on in the business world today. Every opportunity I got as an MBA student I would choose to research some of these companies. 

For example, I studied Whole Foods. It was the idealism and drive of John Mackey, founder and CEO  who is responsible for bringing organic and wholesome healthy foods to millions as well as fostering sustainability, community support and the overall concept of serving the common good WHILE running a viable and successful business. 

John Mackey's latest book discusses his socially conscious theory of capitalism.

Tony Hseih was wildly successful with  Linkexchange, his internet advertising cooperative company, and it turns out, wildly miserable too until he chucked it all to start an online shoe store. He came up with the concept of using the science of happiness to run a business. He theorized that if you have happy employees they then in turn will perform better at their jobs and provide a quality and happy experience to the customer. His business now employs thousands, is highly profitable by delivering good honest customer service that shows in everything they do. 

You can read all about it in his book Delivering Happiness.

There were too many wonderful and exciting businesses to talk about in one post. My last project which was on Grimmway Farms, a produce grower in California responsible for the majority of the baby carrots you see on the continent as well as large variety of fruits and vegetables including a huge assortment of organic produce.  It is a farm started by two brothers who ran a produce stand and developed to be one of the largest produce farms in the country and one of the largest organic farms in the world! Passionate about produce, Grimmway Farms is another example of a producer of "good goods", a business run by honest dedicated professionals striving to grow the best freshest produce around and simultaneously helping all of us to eat better, healthier and contributing to an overall better quality of life for millions. 

       So thank you Rev. Fitzgerald for the perfect phrase, "Goods that are good and services that serve" to encapsulate what capitalism and the engines of our economy can and do accomplish in so many exciting ways. May we all participate in this endeavor in a meaningful way.

Grilled Tuna With Garlic, Cilantro, Chive, Olive Oil

I have to admit. This post was not originally going to be about grilled tuna. This is actually about a failed attempt at a chopped salad. Thankfully, I made up this grilled tuna as well.

My grilled tuna prepared with a garlic, onion, chives and olive oil was so delish, my husband ate 2 and 1/2 pieces by himself. :)

(photo by Evan Sung for the New York Times)

Actually I attempted to make this simple chopped salad I saw in 

 Mark Bittman's piece "Healthy, Meet Delicious", http://www.nytimes.com/2013/04/24/dining/healthy-meet-delicious.html?pagewanted=all&_r=0  , which I highly recommend by the way, despite my failed attempt. On the heels of reading Pollan's new book Cooked, I liked the idea of salting the veggies to bring out their flavors. Made me think of his section on fermentation/ pickling. Also, was psyched to grill after reading about barbecue in the book as well.

I love the idea of a chopped salad with veggies I don't typically use, such as cabbage, turnip and fennel.

And it included CARROTS of course.

So I sliced...

 and salted, and let it sit for about 30 minutes..

Squeezed excess liquid, rinsed, spun and combined with unsalted veggies. Tossed with olive oil...

okay here's where I goofed. Assuming that I had rinsed off the salt, I accidentally added salt with the pepper. Huge mistake. Do not season before tasting!!! It was so salty!! Other mistake I made was I wish I did not peel the cucumber. Furthermore, I added some red wine vinegar, just a splash and that did taste better, in my humble opinion, although don't tell Mark Bittman.. 

After all that work, I was so sad that it didn't turn out. Teddy, ever by my side, seemed to share that bummer feeling with me!  Haha. But of course life happens in the kitchen. Mistakes are just a part of the process, right? It's all good!

And hey, my grilled tuna was awesome!! Just chopped up garlic, cilantro, chives, a little red onion and tossed with olive oil. Marinated the tuna steaks for about 30 minutes or so...

Grill, baste, turn once, baste again and cook to desired doneness. We like it red to just turned pink on the inside!

Served with a green salad and some crunchy bread and a nice glass of wine and we were in heaven. Perfect end to a stressful week! 

Here's the chopped salad recipe, also available at the link at the top of my post.

Maybe you can see what I might have done wrong......

Chopped Salad

1 small head cabbage, trimmed and shredded

2 medium carrots, peeled, cut into matchsticks

1 small red onion peeled sliced thin

1 medium or 2 small cucumbers, peeled if necessary, cut in half seeded chunked

1 turnip, kohlrabi, or beet peeled and sliced thin

2 small celery stalks trimmed and chopped ( or 1 bulb fennel or both)

1 bell pepper, cored seeded and chopped

1/4 cup of olive oil

lemon juice to taste

salt (CAREFUL!!!) and ground black pepper to taste

1. In a colander salt the cabbage with at least one tablespoon of salt and toss. In another colander, combine the carrots, onion, cucumber, and turnip, kohlrabi or beet (beet will bleed do separately) and salt with at least a tablespoon and toss

2. As the cabbage wilts, squeeze out excess liquid. Toss the other veggies from time to time. They can stay in the salt for up to an hour or as little as 15 minutes.

3. Rinse the salted vegetables lightly  (hmmm) and spin in a salad spinner to remove excess liquid. Toss with unsalted veggies and dress with olive oil, lemon juice  and salt (but taste first!!!)  and pepper. Taste (Mark says here but do it before seasoning) , adjust seasonings and serve. ( I added a nice splash of vinegar.) 

The salad will keep for a couple of days.

__________________________________________________________________________

Here's My Tuna Marinade

for 3 tuna steaks but I had extra

4-5 cloves of garlic chopped

3-4 sprigs of spring onion or chives chopped

a half of red onion, chopped

a fistful of cilantro chopped

1/3 cup of olive oil, appr.

a pinch of fennel seed

salt and pepper

Marinate tuna steaks about 30 minutes prior to grilling

Cook on hot grill 5 -10 minutes a side or to desired doneness,  basting frequently