Archive for the ‘Empowerment’ Category

Gotta’ Eat, Can’t Cook: Empowering Yourself Beyond the Kitchen

Gotta' Eat, Can't Cook is all about providing the skills you need to empower yourself in the kitchen and beyond.

3 primary concerns determine your quality of life: what you eat, how regularly and rigorously you move your body and how you manage stress.

To illustrate that point, even though the photo below is fairly current, this is what we humans (homo sapiens) looked like 10,000 or so years ago.

Up until 10,000 to 12,000 years ago we homo sapiens were all hunter gatherers.

10,000 years is nothing relative to the 10 to 20 million years it took for us to develop as hominids (early forms of humans) from primates or even the 200,000 to 300,000 years since we started to develop as “modern man”, or homo sapiens, that we are today.

Now, fast forward to more “current” times. 10,000 – 12,000 years ago, we were all nomadic hunter gatherers. That meant we had to move our bodies – almost always a lot – to find or hunt for food. At the same time, we had to manage stress to survive periods when food couldn’t be found or avoid being eaten by the same wild animals we were trying to kill to eat to keep us alive.

The fact is: our bodies are still hunter gatherer bodies that developed over millions of years. I joke that despite food that’s now available 24/7/365 in developed communities around the world, we haven’t yet become “homo couch-us potato-us”. That means our hunter gatherer bodies still require foods that promote life, regular and vigorous movement (aka, exercise) and techniques to manage stress so that we can think and behave clearly when life demands it most.

This site is about providing you with the skills you need to empower yourself to make the foods your body needs on your own. Like I’ve mentioned before, no one, no matter how well intentioned or influential they are to you, can empower you. Empowerment comes from within. That means only YOU can empower YOU. And this site provides picture book and video guidance and support to help you do just that in the kitchen – and beyond – because real empowerment begets more empowerment.

Ha! Then there’s the fun of it all. That’s up next!

Pear and Avocado Salad Picture Book Directions

Last post showed how to make a fully flavorful, exceptionally easy to make, highly versatile Instant 5-Ingredient Salad Dressing. I made that dressing most recently to start a “Gotta’ Eat Smartly” series of food demos with AARP at Eastway Recreation Center in Charlotte earlier this month. That series is designed to give senior citizens the hands-on kitchen skills and knowledge they need to empower themselves to make life-promoting/quality of life improving meals.

If you’re a regular to this site – or know me personally, you know flavor rules – always! Here’s an example. Sure, we could’ve used that Instant 5-Ingredient Salad dressing on a traditional lettuce and tomato salad, but where’s the flavor fun in that? So instead, I showed the group of a dozen very engaged women how to make a Pear and Avocado Salad – and then how to improvise on that very easy base recipe. First, here’s what you need to make the base recipe – and you’ll see that we replaced a store-bought salad dressing in the top picture with our Instant 5-Ingredient Salad Dressing.

I mentioned “improvising” above, and by improvising I mean adding or substituting ingredients based on either/both your taste and/or ingredients you have on hand – and remember, recipes are just guides. So, for example, I asked the women if they thought it would be ok to substitute or even supplement the pears with apples. Sure! And then I suggested adding adding flavors as they liked based on personal taste.

That last sentence fired up a lively discussion. “Can I add chicken or any other meat?” Yes! “What about fresh herbs?” Sure!

“What about adding potato salad?” Absolutely! And that potato salad question led to a talk about mayonnaise in potato salad and which mayonnaise brand I like. My comment: I don’t like using processed foods, like store-bought mayonnaise, with long paragraphs of ingredients, some of which are NOT found in nature. So, I improvise and substitute mayonnaise with Greek yogurt, mustard and spices.

“If you do that, then what about making homemade mayonnaise?” one of the women asked. “A friend of mine makes it all the time and says it’s easy.” Great idea! I’ve never made it before, but I’ll learn and we’ll make it together next time we’re together.

Next time is coming up fast: Thursday, February 8th – and I’ve already started practicing.

I first picked a top-rated homemade mayonnaise recipe from Inspired Taste. I then improvised a bit, as they suggested, and will need to do more of that. You know the flavor deal. I’m not rolling out my version until that flavor kicks it full-on.

In the meantime, back to the Pear and Avocado Salad featured here. Please click this link and pass it on for the easy to follow picture book recipe shown below. And remember: that recipe is just a guide. Play with it. Improvise. And, most of all, have fun!

More soon!

Helping Seniors Empower Themselves to Make Life-Promoting Foods with AARP and Eastway Rec.

I’ve written this here before, and it’s entirely true; only you can empower yourself. Sure, others can help. But the best anyone else can do is provide you with the skills you need to empower yourself because empowerment comes from within. You have to feel it, own it. Once you do, ha!, you’re off to the races!

I’m now 65 1/2 years old, a legitimate senior citizen. And I’ve just started working with AARP to help fellow seniors learn the skills they need to empower themselves to make quality of life-promoting meals on their own though a program we call “Gotta’ Eat Smartly” at Eastway Rec. Center in Charlotte, NC.

To pull back a bit to the bigger picture, even though we’ve just begun, the program’s intent is to start locally, right at Eastway, to develop a proof of concept that connects directly with seniors and shows positive results. Those results include growing participation and seeing how seniors actually apply the skills they learn at our live in-person sessions and at home.

Once we do that, we can then replicate those same skill-providing techniques and use them more widely throughout central North Carolina and beyond. Like throwing a stone in a pond, it’s all about creating an enthusiastic splash that ripples out and connects with as many people as possible by providing seniors – and eventually others – with the skills they need to make life-promoting foods, foods that our bodies and mind need to function as effectively as possible, give us the foundation to live the best quality of life possible – and taste killer good!

Regarding flavor, the next two posts will show the two recipes we put together at Eastway last week: Instant 5-Ingredient Salad Dressing

…and Pear Avocado Salad.

More very soon. Promise!

Character Defines the Soul of Who We Are

There’s nothing more important to who we are than our character. By character, I mean how we behave, how we think, act alone (with no one seeing us – darn important!), interact with others, pay attention 24/7/365. You get the idea. It’s our living soul.

Now let’s amp it up a bit. I have a line: Pressure brings out true character, and it doesn’t take much of a push truly to test character. When I say that, the first finger I point at is me and, boy, there are many times I see my character needs positive work, and I work on it. That work applies both to me personally and to my brands, both Gotta’ Eat right here and Breitz! (bright, bold performance wear) because those brands and I are the same.

To notch it up even further, here’s a very recent personal example. First, the setup. I’m divorced (not a bright spot in my life and at least half my fault), I had a longterm loving relationship that dissolved (same parenthetical comment as the last one), and I’ve had a tough time meeting someone I’d like to share an active love of life with near where I live in Hickory, NC. I never thought of trying online dating sites, but others, including my wise-beyond-her-age daughter, suggested I do just that. So “never”, as incredibly, without exception, always happens to me, became “foot-on-gas, LET’S GO!”.

Now, the pressure. I started communicating with a much younger, hammer-gorgeous, smart, warm-voiced woman 3 hours away from me, who immediately influenced positive change in some of my closely held daily personal and work habits. In talking with her, I barely breathed as I recognized how well we matched up. My dear God, there really is something to those non-human, highly mechanized algorithms. Every cell in my body buzzed thrillingly harmoniously that something explosively terrific could develop. Then she said, “Can I ask you a personal question? You don’t have to answer if you don’t want to.”

Of course, I’d answer! She couldn’t get to know me without me directly answering any question she asked.

“Would you consider coming with me to Turkey to get a hair transplant?”

Faster than a sharp finger snap, wildly electric ecstasy turned to switch-on, electric chair horror. I didn’t sweat. I didn’t get mad. Thank goodness for daily mindfulness training and practice. I told her calmly and firmly I couldn’t do that.

“Why not – even for a woman who would love to love you?”

“Because I’m perfectly comfortable with how my head looks. I’ve been this way for 40 years, and it would completely change who I am.” Yes, it would change my character – and not for the positive – and that is non-negotiable.

To take that one step further – and not that I needed outside validation, but I’m visiting my stepmom now and she was near me and heard most of our conversation. Soon as I got off the phone, she asked with familiar directness, “Well, Bruce. What was that all about?” As soon as I cut to the “hair transplant” punchline, her jaw-dropped, wide-eyed, stunned silent, limp shouldered stare and barely audible “noooo” said it all.

I spoke with that same younger woman last night. It turns out there are quite a few expectation differences between the two of us, and we’ll probably never speak again. Ha! Did I really just write “never” so easily after what I said above what “never” ends up meaning to me? I won’t erase it. That, too, is part of my character. And I’m perfectly big-smile comfortable that both you and I know it!

Best always,

Only You Can Empower You!

There’s no way around it; you are the only person who can empower you because real empowerment doesn’t come from without, it comes from within. The best anyone else can do is provide you with the skills and tools you need to empower yourself. After that, it’s up to you to internalize what you’ve learned until you feel, know and behave fully empowered, which is both life changing and the most “eyes open, head screwed on tight” way you can contribute positively to life across the board: your personal relationships, your work, your community and much more.

The purpose of this site is to provide you with the skills you need to help empower yourself regarding the three foundations that make us who we are: what we eat, the need to move our bodies deliberately and rigorously and how we manage stress, with an emphasis here mostly on that first foundation, what we eat. 

I look forward to interacting with you and continuing to share fully flavorful, quality of life-promoting step-by-step picture book cooking recipes…and much more – and having a lot of fun doing it!

Any questions or suggestions, just pop me a note at bruce@gotta-eat.com.

Best always,

Celebrating International Women’s Day Beyond Today

I’d never heard of it until an NBDA (National Bike Dealers Assoc.) “Women in the Cycling Industry” Zoom call last month, but today is the 111th International Women’s Day.

Earlier today, the first song I heard on an a cappella music station was “In the Blood” by Home Free that started with the words,

How much of my Mother
Has my Mother left in me

My answer: quite a lot, which I always appreciate and never take for granted.

And, in the same way I remember my mom for who she was and her spirit that lives on in me,…

…the real deal about recognizing today’s specially designated day is living daily with a respectful and positively constructive attitude in every interaction with women – and men.

As a narrow point of approach, we’re planning an International Women’s Day: Together We Ride bike ride this Saturday here in Hickory, North Carolina, to include cyclists of all abilities. That, too, will be a specially designated event, but the long-term intent of the ride is to make cycling more welcoming to women, who are greatly outnumbered in our community by men cyclists. I look forward to seeing that gap close – and not only in the cycling world!

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