{"id":14663,"date":"2013-03-01T17:03:12","date_gmt":"2013-03-02T01:03:12","guid":{"rendered":"https:\/\/www.fireitupwithcj.com\/dev\/\/new\/\/?p=14663"},"modified":"2016-11-17T16:08:34","modified_gmt":"2016-11-18T00:08:34","slug":"mar-5-coooking-with-light-and-love-cynthia-lear","status":"publish","type":"post","link":"https:\/\/www.fireitupwithcj.com\/dev\/mar-5-coooking-with-light-and-love-cynthia-lear\/","title":{"rendered":"Cooking Light and Love into your food (Cynthia Lair)"},"content":{"rendered":"

The best multi-tasking ever. \u00a0Make your cooking experience into a meditation. \u00a0Elevate cooking and grocery shopping into a whole new level.<\/p>\n

Show Highlights<\/h1>\n

What would it look like if you were cooking light and love into your food?\u00a0 How could you make cooking into a meditation?\u00a0 Learn how you can cook with more conciousness and enroll your mind, thoughts, and spirit into your cooking experience. Cynthia Lair elevates cooking to a whole new level.\u00a0 Your friends and family will be nourishing their soul with every bite.<\/p>\n

About our Guest:<\/span><\/p>\n

It wasn’t always food and cooking. As a child all I wanted to do was perform, act.\u00a0 I loved the immediacy of the art form and had no self-consciousness about speaking in front of people.\u00a0 After majoring in theater and a year of\u00a0apprenticing I moved to NYC for over a dozen years \u2013 performing in television commercials, summer theater, showcases.\u00a0 In the mid-80’s my mother’s struggle with cancer pushed me to study alternative healing therapies. I made a decision to return to school to study nutrition and food. I paid for going\u00a0 to school to become a Certified Health and Nutrition Counselor with money earned acting which is pretty funny.\"cynthia<\/a><\/p>\n

After moving to Seattle, the TV, radio and theater work continued while I wrote my first cookbook, and began teaching nutrition and cooking classes at Bastyr University.<\/a>\u00a0 Currently I am an assistant professor for Bastyr University’s School of Nutrition and Exercise Science (faculty member since 1994) and the Culinary Curriculum Director for their new Culinary Arts degree program<\/a>.<\/p>\n

My cookbook, Feeding the Whole Family<\/a> (Sasquatch Books, 2008) is in its third edition and over 77,000 copies have been sold.\u00a0 A fully revised good-looking edition of my second book, Feeding the Young Athlete:<\/a> Sports Nutrition Made Easy for Players, Parents and Coaches, will be released this fall.\u00a0 Yee haw.<\/p>\n

I finally morphed the acting, the cooking and the nutrition together in 2008 with the birth of the online cooking show Cookus Interruptus.\u00a0 In over 160 videos, me and my colleagues from The Edge Improv<\/a> group twist healthy cooking
\ninstruction and the family sit-com genre into educational entertainment. Watch at\u00a0 www.cookusinterruptus.com<\/a>.<\/p>\n

In 2010 I was lucky to be hired by the Auburn School District grant to develop the curriculum for an 8-hour workshop to train school food service workers in the how and why of whole foods cooking.\u00a0 The workshops were are part of the CDC’s Communities Putting Prevention to Work<\/a>(CPPW) program.\u00a0 To watch a mini-documentary\u00a0 about this project click here<\/a>.<\/p>\n

It drives me nuts that we don’t feed our children better and this irritation drives most of what I do with my life.\u00a0 That and the belief the everything is better with a little humor added.<\/p>\n

A Blog Post from Cynthia Lair<\/h1>\n

\u00a0Are You Practicing Hara Hachi Bu?<\/em><\/strong><\/p>\n

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A few years ago in preparing for a lecture on diet and aging I ran across a study in National Geographic.\u00a0 In it the researchers analyzed the diet and life style of three different populations where the people not only live longer lives, but longer, healthier lives.\u00a0 The Italian Sardinia population, the southern Californian Seventh Day Adventist and the citizens from the Japanese island of Okinawa, who all have a large population of healthy centenarians, were part of the study.\u00a0 So what common factors made these three seemingly unrelated groups connect?\u00a0 All three reported putting family first (yea!), being physically active every day (good idea), staying socially engaged and eating plenty of fruits, vegetables and whole grains.\u00a0 Amen to that.<\/p>\n

Okinawans have a saying which\u00a0 summarizes the philosophy underlying their healthy lifestyle – hara hachi bu. I had never heard this phrase and wondered why it is considered to promote health into the golden years.\u00a0 The translation \u2013 eat until you are 80% full.\u00a0 I grew up in the \u201cclean your plate\u201d era and so was curious about the reasoning behind this supposed wisdom.<\/p>\n

Turns out it takes our brain 20 minutes to recognize that your stomach is full.\u00a0 As a result, if you keep eating until your mind registers you are full; you will have over eaten by about 20%. If we push away the plate and stop eating when we feel we are at 80%, it is likely that your body will get exactly what it needs.\u00a0 The feeling of complete satiation arrives in about 20 minutes and the risk of overeating is greatly diminished.<\/p>\n

Many studies show that individuals or populations that routinely under eat by this subtle percentage not only maintain a better weight, but have more energy.\u00a0 This makes sense.\u00a0 When we eat to full capacity our stomachs are slightly overstretched which means that the next meal will require just a bit more to achieve fullness.\u00a0 Continually adding a few more calories to attain satiation each day results in noticeable weight gain.\u00a0 And consider that digesting food requires both biochemical and muscular activity from the body. By not continually overtaxing the metabolic system with the need to process more calories than are required, we may reserve our precious energy for things other than processing food.<\/p>\n

Okinawans who practice hara hachi bu enjoy more than stable weight and vitality.\u00a0 Almost 29% of Okinawans live to be 100 years old; which is about four times the average in western countries. They consume about 1,800 to 1,900 calories per day. Their typical body mass index (BMI) is about 18 to 22, compared to a typical BMI of 26 or 27 for adults over 60 in the United States.\u00a0 And in Okinawa, Heart Disease rates are 80% lower, and stroke rates lower than in the US.\u00a0 Rates of cancer are 50-80% lower – especially breast, colon, ovarian and prostate cancer. Dementia is rare.\u00a0 These are impressive statistics.<\/p>\n

Some nutritionists, aware of the consequences of routinely overeating and the benefits of slightly under eating, suggest routinely leaving 25% of your food on the plate.\u00a0 This is perhaps a step in the right direction but it lacks the individualized message of hara hachi bu.\u00a0 There are times when leaving behind 25% would not be appropriate. What if you skipped lunch and actually do need more dinner?\u00a0 Hara hachi bu asks us to become conscious about how much we eat in a more sensitive way, by tuning in to our inner gauge.<\/p>\n

In order to begin developing our gauge, start by remembering a time of being overfull.\u00a0 Thanksgiving or other holiday feasts offer this opportunity.\u00a0 When we eat so much that we begin to groan or our belly sticks out or we verbalize about feeling uncomfortable, that\u2019s 110% (or more!).\u00a0 Next it is good to recall a time when the meal was finished and the feeling of hunger was still strong.\u00a0 I remember eating at a very fancy, expensive restaurant where the portion sizes were barely 3 or 4 bites.\u00a0 We ordered all we could afford and still left the venue looking for ice cream.\u00a0 That\u2019s 50-60% full.<\/p>\n

On a daily basis the goal is to hit somewhere in between.\u00a0 A point at which satisfaction has been reached but we are nowhere near feeling \u201cstuffed\u201d.\u00a0\u00a0 This takes some practice.\u00a0 Some regular tuning in.<\/p>\n

Make Hara Hachi Bu a regular check-in at the end of the meal.\u00a0 Everyone at the table can weigh in on what percent full they are.\u00a0 However, be careful not to judge.\u00a0 Anyone who is at 80% isn\u2019t the winner.\u00a0 The point of the exercise is awareness; learning how to sense when we are still hungry, overfull or just right.\u00a0 Becoming conscious of this important cue has benefits to reap each day, each year, each meal.\u00a0 And like the Okinawans who practice this, we may be laying the groundwork for many years of vibrant health.\u00a0 Have you tried it?<\/p>\n<\/div>\n

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