The Wonder Bun - the "Paleo" Bread You Can Make in the Microwave

I attracted an audience today while making myself a wonder bun at work. It turned out great – I cut it in half, added butter and Havarti cheese, and melted it a bit in the micro. The picture is from when I used it with a burger the other night. These things are easy, fast, and really do the trick! I adapted this from a recipe I found online. I simplified things by just using one type of flour and skipped the sweetener all together. I like how my version comes out and it works well for my purposes. Check out the original Wonder Bun post by Kitchen Therapy for more ideas on how to customize this.

Wonder Bun
yield: one 3 ½ inch bun

ingredients

1 large egg
4 tablespoons almond meal

½ teaspoon baking powder

½ teaspoon cocoa powder

a pinch of salt, optional

1 teaspoon sesame seeds

In a small bowl, beat the egg with a fork, for about a minute.
In another small bowl, add the almond meal, baking powder, and cocoa powder. Add a pinch of salt if you like. Make sure everything is thoroughly mixed so you do not see little balls of cocoa or bitter baking powder.
Add the eggs to the dry ingredients, stir until smooth.

Oil a 10 oz Pyrex custard cup and sprinkle sesame seeds on the bottom and sides.

Pour the batter into the cup. Top with more sesame seeds.

Microwave for 90 seconds.

That is it! A ready to eat, tasty bun. A wonder bun!

Finding My Own Path to Wellness

So far this year, I’ve become a registered yoga instructor, lost over 35 pounds, resolved a lifelong skin condition, and dramatically improved my mood, energy level, and outlook on life. For years, I have been searching for the magic bullet that would help me lose weight and get healthier. The answer, I finally found, was to become my own expert. There is no one in the world that cares more about my health and happiness than me. I was the only one uniquely motivated to really figure this thing out.

At the beginning of 2011, I found myself at a crossroads. I knew that I had to take action in order to improve my weight and fitness level. However, I just couldn’t fathom returning to the approaches that had failed me in the past. I was overwhelmed but determined to find a new path. I dove in head first, reading everything I could get my hands on, trying to learn more about health and nutrition. That’s about when I stumbled upon The Primal Blueprint by Mark Sisson and The Paleo Solution by Robb Wolf). This Primal/Paleo approach basically turned everything I thought I knew about eating right and working out on its head. Even though the advice countered many of my long held beliefs, something about it resonated with me. What I’d been doing for the past 20 years obviously wasn’t working, so why not try something new?

The most important thing I had to change was my thinking. Instead of dwelling on the things that I was taking away (the foods that were no longer serving me), I chose to focus on what I was gaining in terms of increased energy, better mood, and in time, changes in my body composition. The positive feedback was everywhere I looked, I just had to take the time to notice.

I also learned that it’s OK to struggle. It’s not always going to be easy. Finding good coping strategies (like doing yoga or taking a bath for me) helps because there are always going to be “bad” days. They don’t have to spell a complete derailment anymore. Seeking out support both online and from my close-by friends and family has made an incredible difference as well.

This change has been about so much more than diet and exercise. It’s about putting my health on the top of the list, for real. For me, that means making a concerted effort to get at least 7 hours of sleep each night, allowing time to cook meals from scratch, and spending the “extra” money on quality organic, grassfed, and whole foods.

I love the idea of helping others find their way to better health and wellness. Sometimes I just want to shout about it to the rooftops; but simply achieving my own success is the greatest billboard ever. The only advice I can give to someone looking to make a change is to take the situation in your own hands and do your own research. Find the approach that works for you and go for it with everything you’ve got!

Thanks for a Great Event!

Thank you to all who bought tickets, donated items for the silent auction, provided food for our fabulous dinner, or volunteered alongside us to make Market to Table a great success!  We were thrilled to see all of you and come together as a community to celebrate local food that's good for you.  Each step we take together moves Healthy World Cafe closer to opening.  We can't wait to pop-up again!

Note:  The September Advisory Group meeting will be held on Monday, September 12 at 6:30 p.m. at the Friends Meeting House, W. Philadelphia St.  We are rescheduling the meeting due to the Labor Day holiday.  Hope to see you there!

You can see more photos on our Facebook page.

HWC Presents: Market to Table at York's Central Market!

**UPDATE**
If you're coming to Saturday's "Market to Table" Fundraiser, please enter Central Market through the W. Philadelphia St. entrance.  See you on Saturday!

We've got some great silent auction items up for bid thanks to our wonderful downtown partners! Here is a sample of what you could take home:

• Chef's Brunch for 12 in your home by Chef Sean Arnold

• LeAnn Rimes Tickets at the Pullo Center

• "Groundskeeper for a Day" VIP Package from York Revolution

• Package of 10 art lessons from Brenda Wintermyer

• Photography Package courtesy Ken Bruggeman Photography

• Private Winery Tour and Tasting from Allegro Vineyards

...and much, much more...
items from Sweet Melissa's Dream, Kimman's, Sunrise Soap Co., Nuts About Granola, JR's Fries, Outside the Cake Box, Central Market...there's something for everyone!

Join Healthy World Cafe at our Market to Table Fundraiser at York's Central Market House.  Join Chef and Guiding Committee Chair Sean Arnold and HWC members and volunteers as we celebrate the bounty of fresh, locally available food.  A festive evening of food and drink will celebrate local farmers and markets, local music and art, and a silent auction of fabulous items donated by local businesses and HWC supporters.  Art will be provided by RAW: Realizing Artistic Worth.  We'll have a few surprises as well!

Market to Table is Saturday, August 20, 6:00 p.m. - 9:00 p.m., at Central Market, W. Philadelphia St. side.  Suggested donation is $40 per person and tickets are available online (see the ticket sales box to the right - here on our website).  Tickets will also be available at the door.

Come one, come all, enjoy an evening downtown, and most of all, come to support Healthy World Cafe!

New Letter of Support ! Thank You Pullo Center!

When Progress is Slow

I lost two pounds this month. Yes, this month (not week). That seems painfully miniscule in the context of the 65 or so I have left to go. The fact that my measurements haven’t changed appreciably and that I haven’t needed new clothes contribute to a feeling of stagnation – like I’m not really making much of a difference. Sometimes I just want something quantifiable to look at and say, “see – things are changing!” Within our culture of immediate gratification, it’s easy to get discouraged by slow results.

Then, I take a moment to do a reality check. Overall, I’m 28# lighter than I was at the end of January. Those 6 months would have passed regardless and I’m happy to be well on my way towards a healthier, happier mind and body. Besides, what’s the alternative? Give up because it’s not working fast enough? I can imagine how I’d feel had I’d gained 2 or more pounds this month from treating myself badly. I’ve committed to changing the way I live (eat, sleep, and move) for the long haul and for many reasons above and beyond weight loss.

And those intangibles are lining up. Waking up in the morning raring to go without coffee or any other stimulant is a gift. Finding myself out and about enjoying time with the Cute Man and not constantly thinking about food and worrying about when I can next get something to eat or at least a latte is a gift. Walking into a pie shop and being able to look around with curiosity and appreciate the sights and smells without feeling tortured or powerless to resist is a gift. Looking in the mirror and seeing clear eyes, clear skin peering back at me is a gift. I could go on and on…

Numbers on a scale can be fun to look at and give an inkling of some of the progress that is taking place. But it’s not the whole story and shouldn’t be barometer of success. It’s just data: neither good nor bad. It’s the (usually too much) meaning we ascribe to it that has the power to lift us up or tear us down. So, today is a good day in my journey to better health and a higher quality of life. I’m thrilled to already be reaping the benefits of this way of life.

That all being said, I was going to quantify all the little ways I intend to tweak things in order to spur things along. I certainly could do that – maybe eliminate the bits of cheese or fruit I “indulge” in from time to time. Or perhaps it’s the almond flour creations that are causing the slow down… But then I remember, it’s about raising my quality of life. Nowhere is it written that it has to be a perfect plan to get perfect results. Each day that I choose to treat my body well is a successful day. Each month that I see myself moving towards my goals is a successful month, whether it shows on the scale, measuring tape, or pants size. As long as the choices I make are steeped in love and the desire to take the very best care of myself, I can declare my plan a success.

This is not to say that I’m never going to change things up or try different approaches. I think that kind of adaptation is important. The food thing is working for me right now so that’s not something I’m going to mess with too much. There’s more to eating “right” than perfect macro-nutrient ratios. I love what I’m eating and it’s making me feel great! However, I am starting to focus more on the movement side of the equation. Now that my energy levels are rising, I’m excited to start working out more intensely. While walking and yoga are enjoyable and definitely a good start, I’m looking to take it up a notch. I not only want to lose weight but look and feel strong and capable. I started a high intensity interval training (HIIT) class last week and I think that will help me along towards those goals. I’ll have the class each week at work (early morning class – that NEVER would have happened before) plus one workout on my own.

The most important lesson I’ve found is that it’s incredibly key to focus on the positive – what benefits am I seeing every day – rather than harping on how things could be going better or faster. In the end, I have no control over results, really. What I can control is how I choose to live each day and how I choose to look at my life and actions. I choose happiness, gratitude, and respect for all I’ve done to turn my life around.

HWC brings "Market to Table" Series to York's Central Market

On July 9, Healthy World Cafe's Guiding Committee Chair Sean Arnold teamed up with other volunteers to demonstrate three recipes featuring fresh zucchini and squash at the Rojahn Performance Kitchen inside York's Central Market House.  Thanks to all who stopped by.  We will have a second performance on July 23.

Chef Sean Arnold and Guiding Committee Member Patricia Fonzi

Fresh, local, in-season ingredients.
Well, lemons aren't local, but we bought them locally.

The July 23 performance will feature locally grown fruits in season.  Recipes will be available at the events and posted to the HWC Facebook page.

The demonstrations will take place each Saturday, from 10 a.m. until Noon, at the Rojahn Performance Kitchen, inside Central Market.  The performances are free and open to all.

Sean is a graduate of Elon College and the Culinary Institute of America.  He takes inspiration from whatever he finds available from local farmers and the farm markets.

Plans are coming together for Healthy World Cafe's first "pop-up" restaurant.  We will open for the evening of August 20, at Central Market House.  Food will be prepared in the YorKitchen, and served in the seating area on the W. Philadelphia St. side of the market house.  Dinner selections will also feature the "Market to Table" theme.  Local art, music, food, and of course, friends of HWC will fill the space and add to the excitement.  Watch our website for more information on this event and how you can be a part of it!

Don't forget to follow us on Twitter and "like" us on Facebook.  See you at Market!