Mark Bittman: Cooking Solves Everything

In this excerpt from the new Byliner Original, bestselling columnist Mark Bittman reflects on his introduction to the world of cooking, and our country's subsequent alienation from it.

What cooking did for me cannot be overstated. It was my first constructive hobby, my first real learned craft. It was an organizing principle for seeing the cities in which I lived as well as those I visited. It became the basis for socializing as an adult. Instead of smoking pot and eating junk food, I was learning to sauté chicken breasts, serve them with green-peppercorn cream sauce, and choose a wine to go with them. And, after the birth of my first daughter in 1978, cooking was an important means of kneading (if you will) the family together.
While I was learning to cook, I was learning to work. I wasn’t all that disciplined. In fact, I was lazy: I saw cooking as a means to an end. Which is OK. We don’t cook for pleasure the way we make love or watch a movie for pleasure. Most of the time, we cook the way we walk: to get somewhere. To get food on the table. That’s the goal. As you do this, you get better at it. First you follow recipes to the letter; then you begin to synthesize some of those recipes, comparing one with another and drawing on what you see as the best of them; then you develop a repertoire of recipes you’ve made your own. Finally you throw away the books, start shopping, open the refrigerator, and cook. You cook like a grandmother, or like anyone with experience.
Still, most people don’t bother. According to a National Restaurant Association survey, a third of Americans think that take-out makes them “more productive”; three-fourths think the social opportunity of restaurant eating is a better use of their time than “cooking and cleaning”; and more than half think they can’t duplicate the “taste sensations” of restaurants at home. (For some reason this one angers me more than the others. The reason you can’t duplicate flavors at home is because you’re not using “enough” MSG, hydrolyzed vegetable protein, autolyzed yeast, and garlic powder. The reason you can’t duplicate “fine” restaurant food at home is probably because you’re not using enough salt or fat—often butter, but have you seen how much olive oil a really good Italian cook uses?) Almost everyone agrees that eating in a restaurant relieves “monotony.”
But real cooking is not monotonous; it’s as varied and challenging and rewarding a task as exists. Unlike tennis, for example, which is incredibly difficult to become good at, or driving, which is easy but really monotonous, cooking will pay you back in spades every single time you do it. I agree that cleaning up can be monotonous, but the majority of Americans have dishwashers.
Americans, I’m sad to report, spend less time cooking than anyone. How do we spend our time? According to the U.S. Department of Labor, in 2010 the average American spent thirty-two minutes each day preparing food and cleaning up, as opposed to two hours and forty-five minutes watching TV. Other activities competing with meal preparation include online pursuits and socializing—things for which we generally don’t budget time. (Few people say, “I don’t have time for television.” They say, “I don’t have time to cook.” Note that they have time to watch people cook on television!)
I will not argue that cooking is effortless, like watching television. It requires time, though often as little as thirty minutes. We make time for the things we care about, regardless of what they are. For many people, cooking is as much a priority as other optional aspects of life. Cooking is like exercise or spending time in nature or good conversation: The more you do it, the more you like it, the better you get at it, and the more you recognize that its rewards are far greater than its efforts and that even its efforts are rewards. When you become even marginally good at cooking, you begin to enjoy the process. Even the shopping. Even, sometimes, the cleanup.

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7 Secrets for Sticking to Your Walking Goal from Leslie Sansone

1. Make your goal doable. If you stick a 3-year-old on a two-wheeler and tell him to ride, he's going to fall off and refuse to get back on for a long time. Make your immediate goal something you know you can do -- if it's just a 10-minute walk, fine. Don't push yourself to the brink of exhaustion. Just do it, and aim to do slightly more every week. Eventually, you'll achieve goals that first seemed beyond you.

2. Get in your face. The best way to do something regularly is to have constant reminders to do it. Have walking shoes at home and at work. Put a chart on your fridge. Check in with your walking tracker every day. Keep your goal in sight.

3. Seek out positive people. If your friends believe that exercise is a waste and are interested in only watching TV or going out for dessert, you're going to be forcing yourself to walk alone. Cultivate new friends, people who like being physically active, and suddenly walking every day gets much easier. Join the RealAge walkers -- talk about positive people!

4. Put it in writing. You can have the best intentions in the world, but a funny thing happens as time passes. You don't want to walk one morning, and then at the end of that week, you've walked five times instead of six or seven, and you tell yourself that's still pretty good. Soon, three times a week is still pretty good, and you don't remember your goal of at least five walks a week. That's why it's vital to write down your goals.
5. Avoid temptation. Whatever your guiltiest habit is, get everything related to it as far from yourself as possible. If your goal is to be fit and eat less junk, the best favor you can do yourself is to clear your house of junk food (be sure to toss these foods, too). Removing temptation does make a difference.

6. Recognize negative thinking patterns. There are a million varieties, but they all come down to the same issue: not existing in the here and now. Things get complicated when your mind starts focusing on the past or future, not the present. Maybe you say, "When I've lost 100 pounds, I'll look good," or "If I had started this a year ago, I'd really see progress now." But these thoughts trick you into ignoring one reality: that anything you do happens one step at a time, starting today.

7. Aim for no slips for 4 weeks. Once you've established a pattern, you can slip now and then and it won't affect your overall success or motivation. But earlier slips interfere with forming a new habit. So for the first month, try extra hard to stick to your goals. If necessary, remind yourself that you will be allowed to deviate eventually. Sticking to something with no slips for 4 weeks is doable; doing it for life with no slips isn't.

5 a day - the easy way

Kellie Collins 

"We all know by now that we should be eating more fruit and vegetables. From newspapers and magazines, leaflets in supermarkets and even labels on the food we buy, we are constantly encouraged to eat more of the green stuff. And that’s no bad thing.
Fruit and vegetables are power-houses of nutrition. Packed with vitamins, minerals, anti-oxidants and all kinds of phyto-nutrients, fibre and water, diets rich in fruit and veg are associated with better health – lower heart attack risk, lower risks of some cancers, decreased obesity, better eye-sight, healthier looking skin – you name it, fruit and veg have a role in it.
But just how many portions of fruit and veg should we be aiming for every day…and what is a portion? If you’ve been getting through 2 cartons of juice and 3 tins of beans every day to increase your fruit and vegetable intake, well done for trying. But a closer look at the Department of Health’s recommendations will help you take a step in the right direction.
The Department of Health recently launched new guidelines on what exactly counts as a portion of fruit and vegetables, after a National Diet and Nutrition Survey revealed that only one in seven adults eat the recommended quantity of greens on a regular basis. Part of the problem is that, while a lot of people are aware of the need to eat five portions of fruit and veg a day, there seems to be a bit of confusion over what exactly constitutes a portion.
The 5 a day campaign was initially launched to encourage people to eat more fruit and vegetables as the evidence shows that eating at least five portions of fruit and vegetables each day could help prevent up to 20% of deaths from conditions such as heart disease and cancer. That’s a lot of lives saved just by eating more of something.
However, some food manufacturers jumped on the 5 a day bandwagon and began to promote their products as being as healthy and nutritious as fresh fruit or vegetables. Take baked beans, for example.
Beans do count as a vegetable portion and the tomato sauce they come in can also go some way to meeting your 5 a day. In fact, cooked tomatoes provide even more of the anti-oxidant lycopene than fresh tomatoes. But when those beans and cooked tomatoes are accompanied by salt, sugar, fat, Tele-Tubbie shaped pasta and even mini-sausages, the health message begins to get pushed a little to one side.
The Department of Health now insist that companies who make claims like this will have to review their recipes to ensure their processed foods are not high in fat, sugar or salt, if they want to be included in the 5 a day campaign.
So, what exactly counts as a portion of fruit and veg?
Well, the list below should help you out on that one. But to confuse matters, there are some foods that can only count once. Whether you drink a glass of fruit juice or a whole carton of fruit juice, it can only count as one fruit and veg portion per day. Sorry folks, but when fruit and veg are juiced, they lose their fibre so this guideline is in place to ensure we all get enough fibre to keep our bowels happy. If you smoothie your fruit, on the other hand (blend up whole fruit with milk, yoghurt and other yummy things like honey), each fruit portion that goes into your blender counts.
Beans (small, round beans like baked beans, not long thin green ones) and pulses can only count once because they are higher in protein and calories and lower in water than other vegetables. And 100% concentrated puree, such as tomato puree, can also only count as one portion, no matter how much you eat of the stuff.
And to set the record straight, frozen is just as good (sometimes better) than fresh, and tinned veggies are certainly better than none if that’s all you have access to.
Have a look at what constitutes a portion and get yourself down to the greengrocers pronto.
Fruit - aim for at least 2 servings a day.
½ avocado or grapefruit 1 medium apple, banana, orange, fresh peach, large slice of fresh pineapple, tablespoon of raisins, handful of grapes, handful of banana chips (a handful is how much will comfortably fit in the palm of your hand) 2 inch slice of melon, small mandarin-type oranges, rings of canned pineapple, plums, apricots, kiwi fruit, handfuls of raspberries 3 dates 7 slices of canned peach, strawberries 14 cherries
Vegetables - aim for at least 3 servings a day - but the more the merrier
½ pepper 1 cereal bowl of lettuce, medium onion, medium tomato, large parsnip 2 inches of cucumber, spears of broccoli, heaped tablespoons of cooked spinach 3 sticks of celery, heaped tablespoons of sweetcorn, lentils or beans (only once a day), mixed frozen vegetables, peas or carrots 5 spears of asparagus 7 slices of beetroot, cherry tomatoes 8 cauliflower florets, Brussels sprouts
As with everything else, variety is the spice of life. Although not specified in the government guidelines, we would recommend that waist watchers don’t rely on avocado, banana chips and raisins for their 5 a day. Avocado is a relatively high-fat food (okay, it’s good fat, but it’s still fat), banana chips are all too often fried and dried fruit can be coated in oil to keep them shiny and as good as new.
So fill up your plate with greens (and reds, oranges, yellows and purples) and get on target for better health."

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Livro de Receitas: SOBREMESAS SAZONAIS

 

Livro de sobremesas sazonais, em inglês.