Little Things That Might Help You Get Through Winter
Nothing too ambitious, just some healthy eating ideas
Hello, everyone! Each week, more subscribers are joining us, and I’m so happy to have you here. At the end of the newsletter, you’ll find ways to get in touch with me and follow me on social media. Thanks for stopping by.
The British have a saying: “A change is as good as a rest.” While January is supposed to be a time to embrace New Year’s Resolutions, I’ve found that many people abandon the most ambitious ones before the month is over, or by the time spring arrives.
However, small changes might be something people can stick with. I read James Clear’s 2015 book, Atomic Habits, during the pandemic. He famously counsels readers to try something for two minutes — just two minutes, since anyone can do something for two minutes — then increase from there.
I was thinking of Atomic Habits when I read a terrific piece in The Times of London called Ask The Experts: 49 Small Changes For A Healther And Happier Life. It’s behind a paywall, and of course, you might want to subscribe, since they have a special £1 deal.
But in case you don’t, I wanted to share the elements of it that apply to cooking and eating. I’ve already tried some of them, and I’m thinking of adopting others. I’m providing affiliate links to the experts’ books if you want to explore further.
Foods That Provide Nutrients
Dr. Rupy Aujla, the author of Dr. Rupy Cooks, says you should focus on five food groups that provide daily nutrients. These are spices, such as turmeric, ginger, garlic and cinnamon; brassica vegetables, including cauliflower and broccoli; greens; root vegetables; and herbs, like parsley, coriander, basil, oregano, safe and rosemary. “These foods are chock full of a combination of antioxidants and inflammation reducing compounds, and provide fiber to feed your gut microbiomes,” Rupy says.
Be Sure To Eat Breakfast
Nutritionist Dr. Federica Amati wants people to make time for breakfast — not just an energy bar, but a sitdown, 15 to 20 minute meal. “Think beyond regular breakfast foods and try to include nutrient-rich plant foods” such as mushrooms, eggplant, chickpeas, berries, nuts and seeds,” says Federica, the author of Everybody Should Know This. She says these foods will keep you fuller longer and support your general health.
Consume Eggs, Fish, and Drink Green Tea To Combat Menopause Symptoms
Dr. Milli Raizada, the author of Happy Hormones, Happy You, believes women have to adjust their eating as they approach midlife. She recommends eating foods rich in tyrosine such as eggs and fish, which can boost dopamine production. Green tea has an amino acid that can help enhance mood and cognition. (I’m really susceptible to even the small amount of caffeine in green tea, so you might consider a caffeine-free variety.)
Advice For Your Weekly Menus
Nutrition expert Ella Mills has two tips for home cooks. First, she advises people to try one new healthy recipe a week. (Our paid subscribers know that I recently ressurrected my mother’s salmon cakes.) Obviously, you don’t want to splash out on something that might fail, but if it looks achievable, why not try it?
Also, Ella says to make doubles of all your main meals, then put the leftovers in meal-size containers to eat later on, or freeze. “Everything I make takes on a second life,” she told the Times. I do this all the time, and I try to transform the second meal into something different. For instance, I might have salmon with rice and broccoli for the first meal, then chop the salmon and add it to the rice with a sauce for the second. (Yes, I eat a lot of salmon.)
Try Some Fermented Foods
We’ve heard a lot in recent times about the health benefits of fermented foods. I have a great cookbook called Preserving The Japanese Way by Nancy Singleton Hachisu that is a wonderful primer on fermenting many kinds of ingredients. British professor Tim Spector, the author of Food For Life, believes you should eat two to five portions of fermented foods per day.
That includes kefir, kombucha, kimchi, yogurt and sauerkraut. “Evidence is mounting that eating more fermented foods is linked to a healther gut microbiome, which is associated with overall good health,” he says.
I’m not sure I’m going to be able to eat that much fermented food, although I do eat it regularly.
Eat More Tahini, Olive Oil, Avocado And Nuts
Dr. Michelle Brande, a nutritionist and the author of The Food Effect Diet, believes that healthy fats found in tahini, olive oil, avocado and nuts can cut sugar cravings, increase energy levels and again, keep you fuller. These are also key to absorbing vitamins A, D, E and K, she says.
Lately, I have been snacking on dried edamame in the afternoon, and I can attest that it is a nice way to get protein and stay full. Let me know if this inspires you, or whether a rest in these colder months is more what you need.
What Isabella Rossellini Likes To Eat
I’ve always been a fan of the fascinating actress Isabella Rossellini. I never tire of hearing her talk about her mother Ingrid Bergman, and of course she’s made some memorable movies, including Big Night and Blue Velvet.
She’s known as an expert cook, and recently talked to New York Magazine about the foods she can’t live without. On top of her list: De Cecco Semolina Pasta, the kind that comes in the blue box.
Although there are many more expensive pastas, Isabella likes De Cecco because it’s reliable and generally available wherever she travels. Her father, the director Roberto Rossellini, liked to make a sauce with fresh herbs, including basil, parsley, oregano and dill, cut very fine with olive oil and parmigiano reggiano.
Isabella also has to have her espresso. She uses a Bialetti Moka pot, which is also one of my favorites, and starts the day with a cappuccino. After lunch, she drinks an espresso without milk, but that’s it — she doesn’t drink coffee after 3 p.m.
Her favorite coffee comes from Illy Caffe. “I like Italian espresso best because I grew up in Rome,” she told New York Magazine. “I think certain tastes are shaped by one’s own culture and by where we come from.” I buy the Illy decaf version, and like it just fine.
Isabella has a 28-acre farm in Brookhaven, N.Y., called Mama Farm, which you can visit, and which offers a CSA box, as well as many family oriented activities. She buys seeds for her heirloom tomatoes from Johnny’s Seeds, which sells exclusively organic products.
So, you may be living like Isabella and not have realized it! The article is a fun read and includes her favorite clothing, too.
Detroit Gets Its Pastries On For The Lions
The Detroit area has gone absolutely crazy in support of the Lions. Tonight, they’ll play the San Francisco 49ers for the NFC championship. If they win, the Lions will go on to the Super Bowl. I have never been a big fan of the NFL, but I am very happy for the city of Detroit, which has waited decades for the Lions to return to the playoffs.
Across the area, bakeries are celebrating the team with sweets, as I wrote for The Takeout. There are cupcakes, layer cakes, cake pops, and cannoli decorated in the Lions’ colors of Honolulu Blue and Silver (or white, depending on what’s available). Some of these items are frosted in chocolate and trimmed with icing to look like footballs or football fields.
I treated myself to a blue and white macaroon and I might delve further into the treats lineup if the Lions make it all the way. Wish them luck! (I know we have some San Francisco readers, so maybe a friendly food wager?)
Keeping Up With CulinaryWoman
This week, I made my debut in the Boston Globe Ideas section. The Globe has invited me to write a series of essays, and my first one was about electric vehicles. As you may know, EVs have recently hit a series of speed bumps. When the temperatures plunged in Chicago, motorists found their cars frozen. They couldn’t charge their batteries, and some chargers simply weren’t working.
I’ve always thought the car companies’ hearts weren’t really in the EV transition, for a simple reason: profits. They make billions on big pickup trucks and SUVs, and the transition away from internal combustion engines is going to be incredibly expensive.
I know some of our subscribers have EVs, and others might be considering them as their next vehicles, so feel free to weigh in. I cover this subject regularly on my other Substack, Intersection: Everything That Moves and you’re welcome to sign up there for more car conversation.
As promised, here are ways you can reach me.
Website: www.michelinemaynard.com
Email: culinarywoman (@) gmail dot com
LinkedIn: Micheline Maynard
Threads and Instagram: (@) michelinemaynard
Etsy shop: City Tips Vintage
I will be back tomorrow with Red Beans & Advice, a weekly feature for our paid subscribers. They also receive the CulinaryWoman Reading Room on Wednesdays and a heads up of each week’s newsletter on Friday. I’d love to have you sign up for a paid subscription to support CulinaryWoman, since we don’t take ads or have sponsors.
Enjoy the last week of January and let me know if any of those cooking ideas worked for you.
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