Helene Lerner's Blog, page 147

Whole-Grain Rosemary Quinoa Pancakes

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In my kitchen, baked chicken is the go-to protein when I’m crunched for time. But there’s only so much of it you can eat before it becomes utterly boring. To mix it up, try these whole-grain quinoa pancakes. Although it doesn't have as much as chicken, quinoa is a good source of complete protein. And it lends a wonderful nuttiness to the pancakes. They're an excellent addition to Sunday brunch or breakfast for dinner!

 

 

Whole-Grain Rosemary Quinoa Pancakes

Time: 30 minutes
Makes 3 – 4 pancakes

¼ cup dry quinoa
½ cup water
¾ cup whole wheat pastry flour
1 teaspoon baking powder
1 tablespoon fresh rosemary
½ teaspoon salt
½ teaspoon garlic salt
1 tablespoon butter, melted
1 egg, beaten
1 ¼ cups milk

Combine quinoa and water in a small pot and bring to a boil. Turn down the heat to low and cook, covered, for about 15 minutes – until water is absorbed and quinoa is soft and fluffy.

In a mixing bowl, add whole wheat pastry flour, baking powder, fresh rosemary, salt and garlic salt and stir to combine. Add the quinoa (make sure it measures ½ cup when cooked) and stir to combine. Stir in the melted butter. Then mix in the beaten egg. Finally, add the milk and stir to combine.

Spoon ¼ of the batter or a little more onto a warm, buttered pan with heat set to medium. Cook for a few minutes, until a few small bubbles appear. Flip the pancake and cook for a few more minutes (maybe between 3 and 5), until the pancake is cooked through.

By Sarah Cooke, Web Editor, WomenWorking.com

When Not to Quit

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Pamela McCauley Bush is a professor of Industrial Engineering and Management Systems at the University of Central Florida. Here are her insights about success, failure and never giving up:

As I traveled to Houston to interview for the NASA astronaut program, I was incredibly nervous. I had dreamed of becoming an astronaut since I was a little girl, sleeping in the roll-away bed on the back porch of my Grandmother’s house in Spencer, Oklahoma.  Newspapers in Florida and Oklahoma ran stories saying I was “a sure bet.”  After appearing before the selection committee, Astronaut John Glenn complimented me on my interview.

It was a crushing blow for me when I wasn’t selected. The pain of not succeeding was one of the most difficult experiences of my professional life. I didn’t want to give up my dream but it seemed the timing just wasn’t right.

I poured myself into my career as a professor at the University of Central Florida in the Department of Industrial Engineering and Management Systems and accepted an invitation to join the faculty at MIT as a Visiting Associate Professor of Aeronautics and Astronautics. Like the astronauts, I had a chance to demonstrate leadership and innovative thinking while using my platform to inspire others.

Years later, for Women’s History Month, I was invited to speak at NASA. I faced a room full of impressive scientists and astronautic experts and helped them realize that everyone experiences failure and that it’s important to never give up. The best approach to dealing with inevitable challenges is to prepare for adversity, develop healthy coping skills and create a plan for bouncing back. Realize that everyone, in particular every leader, faces adversity.

What I know today:

Recognize that it is okay to experience failure or disappointment.  It doesn’t mean you won’t accomplish your goal and life mission.


Have a support system that includes at least three individuals (in person or via the internet) who can give personal and professional guidance in an open and honest fashion


Develop good coping skills - handle problems without letting them handle you


Take care of yourself  - rest, eat the right foods and learn to release the stress


Select one thing to do for your professional or personal development that has nothing to do with the situation


Remember WHY you’re doing what you’re doing.

No one can prevent failure. Timing and circumstance may necessitate a change in your path. Many of us are unable to realize our dreams because we give up too soon. Have the patience to see through failure as you move towards your goal. As a leader with a passionate vision, you need to adapt, adjust and evaluate, but never quit. It is always too soon to quit.

For more from Pamela, read Transforming Your STEM Career Through Leadership and Innovation: Inspiration and Strategies for Women.

Speak Up, Even when Others Disagree

Have you ever found yourself sitting in a meeting, constructing the perfect counterpoint to a co-worker’s opinion in your head, only to stay silent? Speaking up at work can be intimidating – especially when you think your ideas will be unpopular. But holding back an opinion you feel is valuable only frustrates you and prevents the company from benefitting from your suggestions. Here are a few tips on how to present an unpopular opinion.

Get ready. You might feel like you’re about to step in front of a firing squad. Accept that you’re going to get negative feedback – that way when it happens, it won’t be as devastating. And remind yourself that giving an honest opinion on an issue you feel is important means you have integrity.

Be genuine. Chances are your opinion comes from a place of truly wanting to do what’s best for the organization. Be sure to communicate that – speak from the heart. If your co-workers feel you’re working towards the same goal they are, they’re more likely to take your ideas into consideration than if they think you’re just being antagonistic.

Keep it positive. Even if you think your co-worker’s opinions are about as smart as a lead lifejacket, don’t shoot them down. This is not the time to be confrontational. Emphasize the potential benefits of your ideas and present them logically.

Listen. When your co-workers fire off their rebuttals, really listen to what they say. It’s easy to put up a wall if you feel you’re being criticized, but choose instead to stay open and address their concerns in a way that demonstrates that you take their feedback seriously. Anticipating their objections ahead of time and having responses prepared will show those in your office that you understand where they’re coming from and why they believe what they do.

Two Habits that Block Your Dreams

Perfectionism and procrastination are usually considered separate, unrelated topics. However, when examined closely, they are more like kissing cousins than casual friends.

Procrastination is an obvious block to success and accomplishment; while perfectionism appears as one’s desire to present quality and accuracy but, more often than not, delays the achievement of your goals and dreams.

Perfectionism is the power play of the ego! I’ve had my own issues and experiences with perfectionism. I'm still working, but now I'm much better at realizing when I'm giving into it. When you learn to let go of it and express the real you, things will flow much better and you’ll accomplish a lot more.

Procrastination will stop you in your tracks. We all do it, even successful people. The difference is they’ve learned to recognize it and have developed techniques to manage and overcome it.

Procrastination shows up in many ways. When it’s time to work on projects and tasks, we take bathroom breaks, visit with co-workers, get coffee, make phone calls and surf the net.

At home, we may play with the kids, walk the dog, do house work, water the plants, make phone calls, go online…do you see where I’m going with this?

It’s normal to procrastinate occasionally; don’t beat yourself up about it. Just recognize the signs that you’re doing it and take steps to stop it before it stops you.

While perfectionism is often misperceived as an admirable quality, procrastination is widely recognized for what it really is…an obstacle to success.

But whether you’re a perfectionist or a procrastinator, the end result is the same…you miss deadlines, fail to complete projects and never achieve your goals and dreams.

Learn to identify which behavior you’re exhibiting.

Are you continually re-working, re-writing, and revising projects, causing you to miss or postpone deadlines? That’s a sign of perfectionism.

When you procrastinate, you have difficulty even starting a project. You get knots in your stomach, feel anxious, restless and even guilty.

Decide to change these self-defeating behaviors and choose success and accomplishment instead.

Make a plan. The next time you start to procrastinate, stop yourself; take three deep breaths and do something related to your project or work.

When you see perfectionism rising, set a deadline for completing a phase or milestone and stick to it. Give it your best, then allow it to be complete and move on to the next phase or project.

Procrastination and perfectionism, or success and achievement; which of these two kissing cousins would you rather have in your family? Choose wisely…you’ll be spending the rest of your lives with them.

"Me-time" is a necessity, not a luxury!

Are you giving yourself enough fun-time?  To be creative, we need some down-time.

Are you able to detach from work long enough to give yourself some time to reflect, rest and recharge?

Most of us "do" too much anyway, and are stretched more than we would like. With family and work responsibilities, our energy is fully committed. But "me time" is not a luxury, it is a necessity.

So make sure to do something special today, just for you. And have fun doing it.

 

 

A Fun New Way to Workout

I interviewed Heather Wolf, founder and trainer for JuggleFit LLC, a fun interactive workout program that blends juggling with burning calories. Listen to Heather's journey from bass guitarist for the Ringling Brothers Circus to entrepreneur. Watch as I attempt to juggle and work out during my one on one with Heather.

By Video Editor Elena Havas

Be Open to the Unexpected

 We often get caught up in the stress of the moment and fail to take advantage of the unexpected gifts that come our way. When we get too busy to smile back at a caring neighbor or chuckle with a child who is tugging at our coat, or lend a hand to an elderly person who is walking across the street, we are out of sync with what’s really important in our lives.

We can get back in balance by shifting our priorities, as Sally experienced:

I was busy working at home and my two-year-old daughter came running over to me. I asked my babysitter to take her away. I kept trying to get through to my boss but was unable to. From the next room, my daughter was persistently calling, “Mommy, come in here.” It dawned on that maybe I should take a break. Left to my own devices, I wouldn’t have realized that I needed one. But my daughter knew better. We spent a lovely half hour rolling around on the floor and playing with her favorite ball.

When we participate in unexpected sources of enjoyment, we nurture our spirit. And we are able to go back to the tasks we were working on with renewed enthusiasm.

How have you recently taken time out to enjoy an activity that wasn’t on your to-do list?

 

Excerpt from In Her Power: Reclaiming Your Authentic Self, by Helene Lerner

Whole-Grain Butternut Squash Muffins

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Sad as it is, there's not much time left of summer. But that means we can start looking forward to all that delicious fall produce! These whole grain butternut squash muffins are a great make-ahead breakfast or morning snack. Whip up a batch over the weekend and you'll be set for the next few days. Plus, they're high in fiber and, because they call for cocunut palm sugar instead of white sugar, they're free of refined sweeteners.

 

 

 

Time: 2 hours
Makes about 9 muffins

3 cups whole grain spelt flour
3 teaspoons baking powder
1 teaspoon salt
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/2 teaspoon allspice
1/8 teaspoon cloves
1 1/4 cups coconut palm sugar
6 tablespoons unsalted butter
2 large egg yolks
1 large egg
1 teaspoon pure vanilla extract
1 cup pureed butternut squash
3/4 cup milk

Directions

Wrap 1 medium butternut squash in aluminum foil and bake at 410 degrees for about 50 minutes. With a fork, check to see if the squash is done. The fork should easily pierce the squash and the flesh should feel soft. If it’s not soft yet, bake it for a few more minutes.

When the squash is done, let it cool for no more than 5 minutes, just so it’s not too hot to handle. Turn the oven down to 375. Slice the squash open lengthwise, discard the seeds and scoop out the flesh. Measure a cup to use for the muffins and refrigerate the rest once it cools to room temperature. Toss the cup of squash into the blender and blend until smooth, creamy and free of lumps.

In a large mixing bowl, combine whole grain spelt flour, baking powder, salt, cinnamon, nutmeg, allspice and cloves. In the bowl of an electric mixer, combine coconut palm sugar and butter until fluffy. Add in the egg yolks, egg and vanilla and combine.

Then, add in the squash and combine. Next, add a fourth to a third of the flour mixture and combine. Then, add a fourth to a third of the milk and combine. Continue alternating until you’ve added all the flour mixture and all the milk.

Spoon the batter into a muffin pan. If there are empty slots, put a couple tablespoons of water in each to prevent the pan from warping. Bake for 30 minutes.

By Sarah Cooke, Web Editor, WomenWorking.com

Pamper Yourself to Boost Your Mood

We all have mornings when we feel tired, stressed or just plain down. On those days, consider doing a few simple things to boost your spirits and pamper yourself. This will prevent you from getting caught in a downward emotional spiral.

Wear bold colors. Red is a great choice because it exudes power and energy. Even a multi-colored pattern that makes you feel good will work. Don’t be afraid to step out of your comfort zone; in fact “stepping out” is the point.

Maybe you think bright colors don’t flatter you. Well think again. Everyone can wear every color. It’s the shade of the color that matters.

If you wear makeup, choose blush, shadow and lipstick that add a little extra flare.

If you have the time, style your hair. Even a sassy ponytail can make a statement if you place it high on your head so it swings when you walk and flips when you turn your head.

Another way to wear color is to choose bright, stylish shoes that make you smile when you look down. It puts a little spring in your step. Or get a manicure, pedicure or polish change. All of this pampering will make you feel special. Today is about you and making yourself happy.

So, on those “blah” mornings when you’d rather pull the covers over you head than get out of bed, take a little extra time to look good. You’ll feel more empowered and uplifted and be reminded that you’re wonderful and you matter. 

How to Speak Out

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Kelly Zen-Yie Tsai is a poet and spoken word performance artist. We talked with her about the importance of creativity and finding your voice.

Who or what early in life encouraged your creativity and outspokenness? Was there someone who noticed your creativity even before you did?

The impulses to write and create have been very strong in me for as long as I can remember. It wasn't so much an external force recognizing this tendency as my following that inner impulse. It really came from a desire to get what was inside of me out into the world. 

Why is poetry your chosen art form? Why do you feel it suits you best ?

Poetry is my root art form. It's where I first found a creative voice and is my touchstone creatively while I transform my work in genres like multidisciplinary theater and film. What I love about poetry is that, through an arrangement of sounds and letters, we create meaning. Poetry, at its best, is a truly economical magic.

How do you hope your work creates social change? What kind of social change?

My goal is for my work to provide a space for people to explore questions intellectually, emotionally and spiritually about what's happening in our world today. Positive initiative is needed from all different kinds of people to promote justice and equity. 

What is your favorite part of performing?

There is a great moment at which you're not even really you any more, but you are the poem. I know that may sound new age and corny, but there are moments where you're thinking, feeling and performing and it's all moving together to touch the hearts of an audience.

What is the significance of encouraging creativity in young women?

Creativity is extremely important, no matter what field you're working in. At its heart, it's about leaving every possible avenue open for problem-solving.

Your work allows you to speak out, but many women have trouble with this. Please give us three tips for finding your voice.

1. It's a lifelong journey. So keep at it. You will grow. 

2. Private time is of the utmost importance. As women, we are often asked to overextend ourselves either on behalf of others or through intense self-scrutiny. You need to create  space for privacy - whether it is in your writing journal or just by taking time for yourself to be alone without external or internal criticism. We have to demand and prioritize time for solitude, so we can get to know ourselves and our own voices. 

3.  The more you do it, the more you do it. If you can assert yourself at home, it may boost your confidence in the workplace and vice versa. If speak out creatively, it may allow you to do so in your relationships. 

For more information on Kelly and her work, visit http://www.yellowgurl.com or follow her on Twitter, @yellowgurlpoet.