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Pachi The Colombian Cook

Perfect, easy, tasty and no basting TURKEY , Pavo para todos los días

Patricia McCausland

Worlds Best at teaching how to cook delicious food that is healthy! Owner-Creative Director at Creative Culinary Works

From Galapagos to Turkey!

Feb 5, 2016
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I have just arrived from the most exciting trip of a lifetime. I was at Galapagos Islands for a week of amazing sea and land excursions. By the way it was the best challenge on my endurance test and passed it; exhausting at times but the beauty kept me going on multiple hours long volcanic hikes at 35-degree humid heat.

So getting back to our weekly cooking recipes, this week the challenge is on TURKEY!

Think turkey has to be basted?
Of course not!
Who has the time to baste turkey!Screen Shot 2016-02-05 at 12.58.40 PM

This the way to cook the moistest turkey you will ever eat. Pachi´s turkey recipe is so moist and so simple to make and cook, that I believe you might be making it more often. What about inviting guests to turkey dinners. Knowing that your main dish is prepped in under 15 minutes and can cook on its own without supervision.

Pachi´s whole turkey might be the answer to the million-dollar question: …

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https://www.youtube.com/watch?v=SzrF77cZ0nE

If I have 10 or more guests, what will I feed them?

What is delicious, easy to make, fool proof, will look beautiful and make your guests feel loved?

It´s been 32 years since I don´t baste turkey! As a young pastry chef of 22, graduated in Foods and Nutrition, I was on the other side of the kitchen, but fascinated with large cuts of meats. Turkey was my favorite as I always helped with holiday dinners and catering from my mother´s pastry and catering shop. I remember decorating the platter with tropical fruit like the purple and sour ¨corozo¨, tiny mangoes, and limes.

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Our dressing was always the same, a delicious concoction of ground pork and beef, flavored with spices, herbs, ground capers, green olives and raisins, almonds, diced apple and a whole lot of red Cinzano wine. We would stuff the bird with the cold and cooked filling which we previously tasted. It was absolutely delicious. It could definitely be eaten on its own. But we always prepared it for turkey holidays and not the rest of the year.

Our turkey were free range turkeys, meaning they had to be very well seasoned and slowly cooked in order to yield a tender dinner. It was way after I was already married with children that American Turkeys reached our supermarkets. We had someone give aguardiente to the animal so it would get drunk, it would then be sacrificed in the back yard and then that would be the turkey we prepared.

I remember we had and old lady that did this operation, and she was called ¨la Tia Mella¨. She would take care of the bird all year long, along with several other hens. At one time, before I went to college in the late seventies, I had a cocker Spaniel named Coqui who would chase the birds and ¨La tía Mella¨ would scream after him… like a tale.

So way back then the turkey was a whole production. But I left for college and studied food science and nutrition because being a cook was not a real career for our parents. So I studied to be a professional pastry chef during the summers of 79 and 81 in Paris, in New York 1980 and then 82 and other years at the AIB in Manhattan Kansas. These were all courses as I was a well trained, on the job, cook. I had worked afternoons at the pastry shop since I was 14.

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Going back to the turkey, at some point I decided to add cream cheese instead of the traditional butter the American turkeys came with, and VOILA! That was the end of the basting of the turkey.

I started blending vegetables in wine and letting them steep to inject the turkey with this, but eventually I just processed, with a long gone home ROBOT COUPE, the aromatics and the onions and add them to cream cheese and place it in the skin just like the buttered birds were. Up until know I have been doing this and It never fails! I cook my turkeys on 300F ovens, over a rack, with juice or wine in the bottom and a perfect turkey comes out between 4 and 6 hours. Let it rest covered while I make the sauce and then serve a perfect turkey every time.

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# 4 – ¿Cómo hacer pavo

Acabo de llegar de viaje más emocionante de su vida. Estaba en Islas Galápagos durante una semana de mar y tierra e increíbles excursiones. Por cierto que era el mejor desafío en una prueba de resistencia y se lo pasó; agotador a veces, pero la belleza que me daba vida el 3 horas alzas volcánicas en el calor húmedo de 30 grados.

Así que volviendo a nuestras recetas de cocina semanales, esta semana el desafío está en el PAVO!

El pavo tiene que ser remojado en cocción para que no se seque?
¡Por supuesto que no!
¿Quién tiene el tiempo para chequear el pavo a cada rato!

Pachi te trae la manera de cocinar el pavo mas tierno y sabroso que hayas comido. La receta de pavo de Pachi es tan y tan simple de hacer y cocinar, que creo que podrías estar haciéndolo mucho más a menudo de lo que crees hoy en día. ¿Qué tal sería saber que podemos invitar a 10 o 15 personas, hasta 25, sin ajetreos, solo preparando el pavo y sirviéndolo con un par de delicias mas.. Sabiendo que el plato principal es adobado en menos de 15 minutos, y el día anterior o hasta dos días antes, y, que se cocina sol sin supervisión. Lo máximo!

Pavo Asado, Roasted Turkey

10-12 servings
one 14-pound turkey
two 6 oz. Greek Yogurt, plain
4 scallions
½ cup cilantro
½ cup parsley
1 tablespoon salt
1 tablespoon garlic paste
1 pod fresh peppercorns, or 1 teaspoon pepper

  1. Process scallions, cilantro, parsley, salt, garlic and peppercorns to finely chop them.
  1. Transfer the mixture to a bowl and add the Greek yogurt. Mix and place into the skin of the turkey, in the inside cavity and on the outside too.
  1. Refrigerate overnight.
  1. Bake at 300F for 4 hours. Temperature at the thigh should be 160F. Cover with foil and set aside for 15 to 20 minutes and serve.

TIP Brush some olive oil or spray it over the turkey before baking, sprinkle with some kosher salt too.

El pavo entero de Pachi será la respuesta a la pregunta del millón: …

Si tengo 10 o más invitados, ¿qué voy a darles de comer?

Algo delicioso, fácil de hacer, a toda prueba, que se vea impactante y hermoso y que sus invitados se sientan queridos?

Screen Shot 2016-02-05 at 12.05.19 PMHace 32 años comencé a hacer el pavo Pachi! Como una joven chef de repostería, 22 años entonces, graduada de ingeniería de alimentos y nutrición, yo estaba en el otro lado de la cocina, pero fascinada con los grandes cortes de carne. El pavo era mi favorito, ya que siempre ayudaba con cenas de las fiestas y catering de mi Madre, una famosa Master Chef Colombiana de ahora 86 años y todavía preparando maravillas. Recuerdo decorar el plato con frutas tropicales como el corozo, mangos y limones.

Screen Shot 2016-02-05 at 12.35.15 PMNuestro relleno era siempre el tradicional; una deliciosa mezcla de carne molida de cerdo y ternera, con sabor a especias, hierbas, alcaparras, aceitunas verdes con pasas, almendras, manzana en dados y una porción entera de vino tinto Cinzano. Rellenábamos el pavo con el relleno frío y a veces lo servíamos por separado, caliente envuelto en ricas y delgadas masas de harina o maíz. Pero siempre nos preparamos para las vacaciones de pavo y nos hacía falta el resto del año.

Recuerdo que en casa vivía una señora ya muy pasada en años, que se encargaba del pavo. Ella se llamaba La Tía Mella. Se ocupaba de las aves durante todo el año. En un momento, antes de ir a la universidad en los años setenta, tuve unCocker Spaniel llamado Coqui quien ahuyentaba a éstas y la tía Mella gritaba detrás de él para que no molestara a sus Pavos y Pollos… como un cuento de niños.

Screen Shot 2016-02-05 at 12.37.37 PMAsí que en aquel entonces el pavo era toda una producción. Pero me fui a la universidad y estudié ciencias de la alimentación y la nutrición ya que ser un cocinero no era una verdadera carrera para nuestros padres. Así que estudié para ser un chef de pastelería profesional durante los veranos de 79 y 81 en París, en Nueva York 1980 y 82  y en otros momentos atendí cursos para profesionales en el AIB en Manhattan Kansas. Estos fueron todos cursos para profesionales, ya que estaba bien preparada, a la forma antigua, en una cocina. desde los 14 años.

Volviendo al pavo, en algún momento decidí agregar el queso crema en lugar de la mantequilla tradicional que llevaban los pavos americanos y VIOLÄ, listo! Ese fue el final del hilo hilvanado al pavo perfecto.

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Empecé mezclando las verduras con el vino y dejaba que ellos se embebieran durante un par de horas para luego inyectar el pavo con esto. Mas adelante los procesaba, con un ROBOT COUPE, el primer procesador de alimentos casero, ya desaparecido hace un tiempo: los aromáticos, las cebollas, el queso crema. Luego colocaba esta mezcla entre la piel y la carne del pavo como me imaginaba iba la mantequilla de los pavos Americanos. Mas de 30 años sin fallar!. Esta es la mejor forma de hacer pavo. Cocino mis pavos a 300F, un poco menos de 150C, sobre un a parrilla, con jugo o vino en la parte inferior. De allí saldrá del horno un pavo perfecto. Vendrá a deleitarnos entre 4 y 6 horas después cuando ya nuestra visita haya tenido tiempo de relajarse y nosotros también. Después de horneado lo dejo reposar cubierto mientras hago la salsa y sirvo un pavo perfecto cada vez!

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Pavo Asado, Pavo Asado

10-12 porciones
un pavo 14 libras aproximadamente
dos yogur griego, natural de 6 oz cada uno
4 cebolla larga, parte verde incluida
½ taza de cilantro
½ taza de perejil
1 cucharada de sal
1 cucharada de pasta de ajo*
1 vaina de pimienta fresca, o 1 cucharadita de pimienta

  1. Procese el cebollín, cilantro, perejil, sal, ajo y pimienta hasta picar finamente.
  1. Transfiera la mezcla a un bol y añada los yogures griegos. Mezcle y coloque dentro en la piel del pavo, en las cavidades interiores y en el exterior también.
  1. Cubra y refrigere durante la noche.
  1. Hornee a 300F durante 4 horas. La temperatura de la pierna debe ser de 160F. Cubra con papel aluminio y deje reposar por 15 a 20 minutos y servir.

SUGERENCIA Unte con un poco de aceite de olive y agregue sal por fuera antes de hornear.

Written by Patricia MCCausland-Gallo

Pulled Pork, Cerdeo Desmechado al CHIPOTLE

It is possible to make a BBQ’ed chipotle pulled pork that is healthy and
delicious?

Pulled pork is something I usually eat on special ocsasions, and something one of my son’s in-law loves. And since I honestly believe men are kept happy when their tummy is happy  -sort of like women are kept happy when they are listened to-, I decided to teach my daughter how to make a delicious and unforgettable pulled pork. So I first contacted my sister Sylvia, an amazing cook with a specialty in game and wilder meats, French Citizen by 20 plus years of being the wife of a French man with a particular need for perfect food, daily.

She gave me the recipe I have made in this video, and what a surprise, with very little effort it comes out of the pot with its own sauce. In a very simple way the onions in the bottom of the pot create the bed of the meat, and allow steam to start the cooking process faster and to flow throughout the pot as if it there were a convection oven. And somehow in those few minutes, the steam surrounds all the beef pieces allowing them to retain their flavor, tenderize the meat and help the cooking process with the blending of the aromatics and their insertion into all of the parts of the meat.

The rest of the ingredients do their job as the hour long process goes on, without supervision and the assurance that they are fool proof. So you could actually have the ingredients in the pot refrigerated when guests arrive, let it cook with them there and serve it 10 minutes after it comes out of the pot.

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You remove the meat from the pot, shred it in a couple of minutes, place an immersion blender in the pot and serve them together!

This is a somewhat spicy sauce, so you might want to add more or less chipotles, but the flavor of these delicious peppers is out of this world. You won’t need a BBQ sauce at all to serve it.

This recipe’s peppers are going to get stronger with freezing or the next day, so take this into consideration if part of your family wants it mild, and add the peppers to the sauce at the end when blending with the immersion blender, and only add the peppers to half of the sauce. This way you have two batches. One spicy and one not.

 You can remove some of the fat from the sauce if you place it in a flat rectangular baking pan and place it in the freezer for 10 minutes. The fat will rise and you will be able to remove it!

If you want the sauce to be a bit on the sweet side, you can add a couple of red peppers at the beginning of cooking time and one or two carrots, this way you actually sweeten the sauce naturally. Your sauce might need some extra cooking time, in the same pot, in high, for some 20 minutes, so it evaporates and thickens up a bit.

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Add these to buns, wraps, lettuce or radicchio leaves and enjoy some delicious, finger licking pulled pork!
From Sylvia and I to you.

Cerdo desmechado al Chipotle

Será posible hacer un Cerdo estilo barbacoa y al Chipotle saludable y delicioso?

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El cerdo desmechado es algo que suelo comer en ocasiones especiales, y algo que mi yerno ama. Y como creo honestamente los hombres se mantienen feliz cuando su panza está satisfecha, -mas o menos como cuando pienso que las mujeres somos felices cuando se nos escucha-, decidí enseñar a mi hija cómo hacer una deliciosa e inolvidable además de simple y rápida receta de cerdo desmechado.

Así que primero que todo contacté a mi hermana Sylvia, una cocinera increíble con una especialidad en carnes de corte y de caza. Ciudadana francesa por haber estado casada 25 o mas años con un hombre francés con una necesidad particular de alimento perfecto, todos los días.

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Ella me dio la receta que he hecho en este video, y qué sorpresa, el cerdo al chipotle sale de la olla con su propia salsa. En una forma muy sencilla las cebollas colocadas en la parte inferior de la olla crean la cama de la carne, y permiten que el vapor se cree más rápido al iniciar el proceso de cocción. Además que permee y fluyan a lo alto y profundo de la olla como si fuese un horno a convección. Y de alguna manera en esos pocos minutos, el vapor rodea todas las piezas de carne que les permite conservar su sabor, suavizar la carne y ayudar a que el proceso de cocción lleve consigo la mezcla de ingredientes aromáticos a todos las partes de la carne.

El resto de los ingredientes hacen su trabajo durante el largo proceso de 1 hora, sin supervisión alguna y con la seguridad de que esta receta es perfectamente deliciosa. Así que en realidad se podría tener los ingredientes en la olla refrigerado cuando llegan los invitados, dejar cocer con ellos allí y servir a 10 minutos después de que sale de la olla.

Se retira la carne de la olla para desmecharla con dos tenedores; solo un par de minutos. Luego coloca una batidora de inmersión en la olla para licuar todos los ingredientes, mezcla y sirve!

Para desgrasar la salsa, viértala en un molde rectangular y lo lleva al congelador 10 minutos. La grasa se sube y endurece, y la puede retirar con una cuchara o espátula fácilmente.

Screen Shot 2016-01-26 at 12.56.28 PMEsta es una salsa algo picante, así que es posible que desee agregar mayor o menor cantidad de chipotles, pero el sabor de estos deliciosos pimientos es algo maravilloso aromático y muy especial. Usted no necesitará una salsa barbacoa en absoluto para servir su carne de cerdo desmechada al Chipotle.

Estos pimientos chipotles se van a poner más fuertes o picantes con la congelación, o al dejar su carne refrigerada para el día siguiente, así que tenga esto en cuenta si una parte de su familia lo quiere suave, sin picante y otra muy picante. Si la salsa la prefieren ligeramente picante, añada un solo chipotle a la olla. Luego licúa la salsa y la divide. Añade el resto de los pimientos chipotle que desee al final y sólo añadir la cantidad deseada de pimientos a la parte de la salsa que necesite mas picosa. De esta manera usted tiene dos lotes. Una picante y uno no.

Screen Shot 2016-01-26 at 12.58.22 PM Si desea que la salsa que tenga un toque mas de dulce, se puede añadir un par de pimientones rojos y zanahorias a la olla al principio de la cocción. Des esta forma realmente endulza la salsa de forma mas natural. Su salsa con estos vegetales extras, puede necesitar un poco de tiempo extra de cocción para espesarla. En la misma olla, destapada y en temperatura máxima la hierve durante unos 20 minutos. Esta se evapora y se espesa un poco.

Añadir estos para panes especiales, tortillas, arepas, lechugas o radicchio y disfrutar de un delicioso cerdo desmechado al Chipotle!

DOWN FROM THE SKY

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FROM HIGH IN THE SKY
THEY ALL LOOK FOR SPOTS
ON WHICH THEY CAN LIE
AND REST WITH THE CROWD

SOME FLYING DOWN FAST
CREATE QUITE A SPLASH
OTHERS TAKE A BATH
RIGHT THEN AT LAST

AND READY TO LAND
OH MY WHAT I’VE DONE
WILL SHE MIND MY RIDE
OR SEND ME BACK HOME

A LITTLE GRAY BIRD
JUST READY TO SQUAWK
HE LANDS, OOPS ON TOP
OF MAMA? OH NO!

BUST JUST AS MOM WOULD
ATTENTION IS QUITE GOOD
A FRIEND, NOT ALIKE
OF COLOR OR KIND

THEY LOOK AT EACH OTHER
QUITE NOT LIKE THE OTHER
BUT JUST AS IF IT WERE
THEY YAK MORE AND MORE

HOW BEAUTIFUL THIS
TWO SPECIES OF WINGS
IN GREAT HARMONY
AS ALL WE SHOULD BE

My STORY at 52, 2013

my story at 52, Dr Clyde 2013

Prologue:  Patricia
Here I sit in California, after many weekly flights from Panama to attend Clyde’s Healthy Weight Loss course at Stanford, and with a full conviction of finally finding the person who can explain the real theory behind food.  No bad food, no ideal food, just a mix of what the Earth has given us to create amazing tasting dishes that will allow us to look good, feel great, and realize all our dreams in this life now.
I grew up in a bakery home, worked there since I was fourteen in a family that was horrified of fat cooks.  Many years before the “freshmen fifteen” term existed I gained twice that much during my first year at college. For the first time I was made to go on a diet. After four years of wearing sweat pants and college t-shirts I finally came back home like I had left. I lost almost all the weight by graduation and have kept it off for most of my life, of course going up and down after three children. Cooking allowed me to go back to what I thought of as a normal weight for me. As a mother, a pastry chef and a baker I needed a lot of energy, and as an individual I also needed to be able go out and dress up when I wanted to.
I have been baking and cooking all my life, and teaching mothers and business women how to cook light and delicious food. My students, most of them between the ages of 30 and 70, all mixed into random groups had the time of their lives cooking and learning about food, and spoke about feeling like they had been to therapy while in class. When I turned 40 I started writing since I was the one who needed therapy then. Now more than a decade later and five published cookbooks I thought I was done with writing and teaching. I would retire.  This filled my work “bucket list” until Clyde’s weight loss engineering appeared on my radar.  Far from home, at my daughter’s alma matter (Stanford), and probably through being her mother I received this email with Clyde’s class listed.  I took the risk of flying from home every week for eight weeks, while planning my daughter’s wedding just a few months away to have the pleasure of being immersed in Clyde’s work; real scientific data to match my cooking.

 

And here it is, all for you and all the other people in the world who believe there is always a solution.

WHY WELLNESS?

why do we need wellness in the 21st Century

As the world evolved from a post world war II´s lack of food, the necessity to feed an expanding number of families, at some places called the baby boomers, and in other poor countries, simply generations of men and women wishing their offspring would survive, the world of food began its primary change.

The industrialization of food, the creation of GMO´s, the expansion of transportation, and more world wide, led to an overproduction of food and eventually an enormous help to many countries dying of starvation. In US, it was the beginning of a wealthier, happier, or at least happiness searching society that in time, eventually included blacks, jews and women into the higher education schools allowing them too a place in the new economic growth of the second half of the 19th Century. Baby steps led to what the world was like pre electronic communications and technology. A new way of preparing foods, refrigeration, freezing of otherwise only canned goods were created. TY dinners, dried and-or precooked products like instant potatoes and minute rice tried to allot extra time for the women to leave the household and engage into the workforce.

A gigantic change, a complete Worldwide cultural revolution, that hit both developed and underdeveloped communities came when communication went satellite and the home computer was created. Thereafter the world had leaps of innovations by the day, like an explosion of creativeness hit the more developed minds, in garages or mega factories, all leading to a global distribution that turned the world flat and fat. From under-provisions of food to over production, over indulgence and over growth of purchase power the US particularly, and some countries have followed, or are following, became the most obese country and also the sickest one in the world.

Government and private spending on health went from xxx to xxxxx in just decades. The average weight of a human being from the 1980´s increased more than 10 pounds per each ten years. The lack of the need for physical mobility (cars, remote controls, video games and 24-7 television) has become a major part in the chain of problems after the new forms of technical and technological advances hit all levels of society. A problem to such an extent that food markets and malls offer electric wheeled chairs to people who need them, mostly obese Americans. The work force has endured two mayor changes, higher medical costs and higher number of unworked days due to health issues.

The human race has advanced in many ways, yet the children of the late baby boomers are expected to live 10 years less than many of their parents. The drug companies keep creating more medication for us than ever before, and still the rate of individual sicknesses, and lately unhappiness, have increased. We have tried everything that the brightest minds of this world (which now interconnect daily, like never before) have developed to try to eradicate these issues, and possibly we are at the first steps of change.

An interdisciplinary movement led by Harvard and the CIA, has brought together scientists, medical and nutrition professionals, industry´s whole sale and retail and even chefs, from all places, for the 3rd time this year, 2014. Their purpose, which is coming along well, is to evaluate the way to walk a path, they have discovered involves all of us, together as a society.

My standing in this whole interdisciplinary and global problem is hat ….PEOPLE MUST TAKE CHARGE of THEIR own FOOD CHOICES.

Humans are educated enough and have free resources now a days, almost everywhere in the globe, to be able to learn and take a stand in each ones own health and lifestyle. This might include taking a longer look at our family structure and community.

Some people need to cook, others need to make better choices, others need to educate, but we all , each one of us need to EXECUTE IN OUT OWN BEHALF.

PEOPLE MUST FEEL ACCOUNTABLE FOR THEIR HEALTH
Teaching or learning how to lead a healthier lifestyle through food, movement, social behavior and mental care is the challenge we all have. Each of us can share our knowledge; that one we master. We must also be open to receive the teaching of that we do not fully comprehend or practice. I personally hope, that through the cooking and science background I have, I can share my grain of salt into this flavorless soup that we are leaving for our children. Our generation has had it amazingly well compared to others behind and I feel I owe it to life to give away my experience as a chef, author, teacher and mother. On the other hand, I am reaching out and receiving much advice into the other aspects of my life that I myself must do: movement, community and mental health.

So to all whom wonder why I came out of a 2 year retirement I was just beginning, at the ocean, the blue skies and nature, I say, this gives me life and feeds my soul. Maybe something I was in need of and didn´t know.

What is WELLNES by Pachi

what is wellness

Wellness is beyond fitness. It is a balance of the body and mind that I believe is our goal in life. A walk through each ones path through which we touch and are touched by those close to us and nowadays by almost everyone in this global earth. It is what I feel is needed to obtain that happiness that we all deserve by being children of a greater God or power, whichever each person wants to call IT. It is being able to tend to our personal and social responsibilities as well a troubles and turns along the way. It is being able to catch what it thrown at us and send it somewhere it must go. Fo all of this we need wellness, and in my case I have a part that I fell am an expert at, and that is at Food, cooking, eating and enjoying our sustenance in this life on earth.

The CORE of WELLNESS is the POWER OF HUMBLE ENERGY. Energy to move, create, laugh, live and GO. GO to do what comes into your mind. Go to do and reach your most innermost desires. GO to show others it is possible. GO to do what ever you like to do with the best intention and IMMENSE self esteem. For me it is to GO and COOK, to go and TEACH, to go and SHARE, to go and WRITE the knowledge that has been transmitted to me through out life; making me each day older, one day smarter. Smarter in LIVING i.e. WELLNESS.

Wellness needs some basic nurturing, family and community to belong to, love, to receive and to give and very importantly freedom. Freedom to live a safe life, to have the opportunity to learn, to express yourself and to listen, to be a child, to be a teen, to be an adult and to be elder. To allow each other to be at the place and time they are, without judgement. To accept what comes along, and to cry, feel, mourn, be distressed yet knowing there is a space for all this to happen and to let it go.

So I can help you with one little thing; to cook and learn to enjoy all your food. THERE IS NO BAD AND NO GOOD FOOD. Food has been placed in our surroundings… lets learn how to use it. Whatever it is, for whomever of us it goes to. All Food will take us from creation to the day we leave this world. It will make us grow and allow us to live with energy, strength and movement To realize our full potential.

Eat a carb as soon as you fnish exersising

Eating a carb as soon as you finish exersising   will increase your metabolic rate.

NEVER EVER EVER EAT SWEETS, BREAD AND SWEETENED JUICES ON AN EMPTY STOMACH
unless you have just finished heavy exersising
Sweets on an empty stomach, as well as carbs at the beginning of a meal will raise your blood sugar and lower your metabolic rate. Doing the opposite will help you increase your metabolic rate and eventually loose weight.

Not eating anything after excersize will lower your metabolic rate. So eat some of what you like best right after your work out. Have a slice or your favorite bread, or two if your worked out really hard. Enjoy and Boost your metabolic rate.

Do not work out on an empty stomach….

This will also reduce your metabolic rate, have something light…half a yogurt!NEVER EVER EVER EAT SWEETS, BREAD AND SWEETENED JUICES ON AN EMPTY STOMACH
unless you have just finished heavy exersising.

Sweets on an empty stomach, as well as carbs at the beginning of a meal will raise your blood sugar and lower your metabolic rate. Doing the opposite will help you increase your metabolic rate and eventually loose weight.

Eating your carbs as soon as you fnish exersising will increase your metabolic rate.
Not eating anything after excersize will lower your metabolic rate. So eat some of what you like best right after your work out. Have a slice or your favorite bread, or two if your worked out really hard. Enjoy and Boost your metabolic rate.

Do not work out on an empty stomach….
This will also reduce your metabolic rate, have something light…half a yogurt!

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Comer carbohidratos tan pronto como se termine el ejercicio físico aumentará su metabolismo.

NUNCA NUNCA NUNCA COMER DULCES , PAN Y JUGOS endulzados con el estómago vacío
a menos que usted acabe de terminar de hacer ejercicio o entrenamiento pesado.

Dulces en un estómago vacío , así como carbohidratos al comienzo de una comida elevarán su nivel de azúcar en la sangre y disminuirán su tasa metabólica. Hacer lo contrario le ayudará a elevar su tasa metabólica y a continuar quemando calorías durante el resto del día.

Comer carbohidratos tan pronto como se termine el ejercicio físico aumentará su tasa metabólica.

No comer nada después de el ejercicio físico bajará su tasa metabólica. Así que coma algo de lo que más le guste justo después de su ejercicio físico. Come una rodaja de tu pan favorito, o dos si ejercistaste muy fuerte. Disfruta y aumenta su tasa metabólica para bajar de peso y estar mas saludable.

No hacer ejercicio con el estómago vacío … .
Esto también reducirá su tasa metabólica , tener algo de luz … la mitad de un yogur!

Juangui Goes to College y Juangui Aprende a Cocinar

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DOES FOOD ORDER MATTER?

THE ORDER IN WHICH YOU PUT YOUR FIRST FOOD IN YOUR MOUTH MATTERS

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1. 1. Cruciferous vegetables
2.2. Raw greens and salad
3.3. Protein and whole foods
4.4. Carbs
5.5. Processed Foods
6.6. Refined Carbs and sweets

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EL ORDEN EN QUE USTED PONE USTED los ALIMENTOS EN SU BOCAIMPORTA

Si los tiene en su mesa o plato de comida … ..SIEMPRE COMIENCE con

1. Los vegetales crucíferos
2. Vegetales crudos y ensalada
3. Las proteínas y alimentos integrales
4. Carbohidratos complejos: papa, yuca, platano verde, arroz integral
5. Alimentos Procesados: pan, pasta, arroz blanco
6. Los carbohidratos y dulces refinados: galletas, postres, helados

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