This one will give you a ton of Vitamin A, antioxidants and is soothing on the tummy - boo yah!  

You Will Need:
4 carrots (the regular-sized ones; not baby carrots)*
1/3 cup raisins**
1 3/4 cup millet flour***
3 T chia seeds mixed with 9 T water
Pinch of vanilla powder
2/3 cup molasses, maple syrup OR monk fruit powder****
Pinch ground ginger
Pinch cloves
Pinch cinnamon
1 3/4 t baking soda
1/2 t lemon juice

Directions:
All you need to do is toss the ingredients in a blender in the order they're listed above and bend them until smooth.  Pour the mixture into a 9" loaf pan that you've lightly greased with a little bit of olive or avocado oil.  

Put it in the (pre-heated) oven at 350 F for 35 - 40 minutes.  Let it cool for 10 - 15 minutes before digging in or frosting.  See below for a note on frosting.  You can garnish the cake with frosting and/or some ribbons of carrot from the peeler and a sprinkle of nuts, such as walnuts (high in Omegas),  if you like them!

Note:  If you'd like to do a traditional cream cheese frosting, just mix a container of Kite Hill's almond milk cream cheese with 1/2 cup of plain almond milk yogurt and a few spoonfuls of monk fruit extract to taste.  You can also add a pinch of vanilla powder.

Ingredients notes:
*Carrots: good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants
**Raisins:  raisins can aid digestion, boost iron levels, and keep your bones strong.
***You can use other flours, however, I chose millet because it's gluten free, wonderful for people with a lot of sensitivities, anti-inflammatory, rich in minerals like calcium, copper, iron, magnesium, phosphorus, potassium, and selenium as well as essential vitamins like folate, pantothenic acid, niacin, riboflavin, and Vitamins B6, C, E, and K.
****In choosing between these 3 sweeteners, they all have different benefits.  The molasses (use blackstrap, unsulphured) is full of antioxidants, calcium and iron and the maple syrup has more minerals and antioxidants than honey while having fewer calories (than honey), however, both molasses and maple syrup have, well, calories, so they should be used in moderation.  If you really want to keep the calories low, opt for monk fruit, which has 0 calories.  You could try Stevia for 0 calories as well, although, when I tried this recipe with Stevia, it had a bit of an aftertaste that I didn't love.  Experiment and see what suits you best.

As pretty much everyone knows, the COVID-19 pandemic is keeping most of us in our homes, physically distancing ourselves from others.  As an actor, being in isolation has been challenging.  I have, like so many other artists, lost work.  I have friends worried they won’t be able to buy food or pay next month’s rent. While I have little to offer as far as getting more income, I have been able to figure out ways to create and to use my skillset to give back to the community right now.  

I’ve begun volunteering to do voiceover to read news for the blind and disabled, which I am able to record from my home studio. Not only does this keep me in practice, it helps others who might otherwise have difficulty accessing this information.  I’ve also been hard at work with my production team creating PSAs and other COVID-19 related content to try to help inform (and even amuse!) the greater community while we streamline systems to allow us to film, edit and score these pieces even while in isolation from one another.  I’m not alone in these efforts!  As part of some of the work I have been doing, I was introduced to an incredible woman named Angela Chan who started the Cre8sian Project, which is aimed at highlighting the accomplishments of Asians in the Arts, as well as Asian females in the arts.  She kindly agreed to an interview and I think her words will inspire you:

1.  In a short paragraph, please tell us a little about yourself, your background and your work.
 
I am a music director, pianist, writer, composer, lyricist, and vocal coach! I grew up as a classically trained competition pianist. I competed for years growing up until my piano teacher had a stroke when I was a sophomore in high school. At the time I was in concert band, marching band, and was starting to get into jazz band, so I sort of strayed away from classical music for a bit. When I was a senior, I didn't really know what I wanted to do with my life. I didn't really want to be a classical pianist, but I wasn't good enough at jazz to major in it, so I went back to classical to get into college and got into the University of North Texas as a classical piano major. It wasn't until my second year of college that I discovered musical theater. I had never been exposed to theater much growing up, but once I did my first show, I knew there was something special about it! I loved every aspect of musical theater, so I delved into it as much as I could! After graduating from college I was fortunate enough to go out on tour with a bunch of broadway shows, "South Pacific," "The Sound of Music," "Cats," and "Phantom of the Opera," and have performed in all 50 states, plus Puerto Rico, Canada, and Mexico! In 2006 I moved to Las Vegas, where I was fortunate enough to play in a bunch of the broadway shows on the Strip; "Phantom: The Las Vegas Spectacular," "Lion King," "Spamalot," and "Jersey Boys," to name a few, as well as work for Cirque du Soleil, The Las Vegas Philharmonic, and the Nevada Ballet Theatre! In 2011 I co-wrote a musical called "Legacy of the Tiger Mother." It was my first foray into writing, but I ended up self producing it and it played in theater festivals in New York, the Adelaide Fringe Festival in Adelaide, Australia, and the San Francisco Fringe Festival, where we won a "Best of the Fringe" award! Since then I've composed music and/or lyrics for 3 more shows. I am also heavily involved in a non profit called Positively Arts, which uses the arts to empower, educate, inspire, and heal. I help them with vocal coaching students who can't afford to take lessons, give masterclasses, and perform for their two big performances every year: Arts in Action and Get Launched, which is a mentorship program that pairs students with professional performers! In addition to this I also became a Notary Public and a registered wedding officiant in Clark County, so I can marry anyone that wants to get married! (I have even married people in a t rex costume! lol). Currently I am the Assistant Bandleader/Keyboard 1 at "Le Reve The Dream" at Wynn Las Vegas and I do a lot of vocal coaching and audition prep for actors and singers. My newest project, The Cre8sian Project, has been an idea that's been floating around my head until last year, when I made the decision to make this idea a reality. As I developed it, I knew I wanted it to be centered around showcasing the strengths of Asians and Asian females in particular, and over the course of the last year the characters and the ideas developed as we went along, and the result is The Cre8sian Project, which is aimed at highlighting the accomplishments of Asians in the Arts, as well as Asian females in our industry, with a portion of the proceeds  benefitting non profits who promote Asians in the arts and arts education programs!
 
2.  What are the most challenging and most rewarding aspects of your work and why? 
 
Some of the things I find most challenging are having to work with inefficient processes. I spend a lot of time prepping for every job I do to make sure that when the time comes to execute work, I've made it as efficient as possible, foreseen problems that can arise and navigated around them, so when I'm working in an environment where I can see a lot of inefficiency going on, or time being wasted, it's really hard for me to sit back when I know I'm not in charge and can see solutions to the chaos! On the other hand, I love volunteering with Positively Arts and getting my fellow musicians at Le Reve involved with their events! It's always super rewarding to be able to share our love and knowledge of music with students who are enthusiastic and who truly love and benefit from these experiences! There is nothing better (for me) than to help a student find their "voice" for the first time!
 
3.  How do race and/or gender and/or diversity play into your work?
 
I don't know if race has really played much into my work (other than there aren't very many Asian musicians in the musical theater world), but I sometimes feel like gender has worked against me sometimes. It's very difficult for a women to compete for Musical Director positions in the theater world. Not a lot have done it, and you have to be really up your game at least 200% to stay in the game.
 
4.  What are the best and worst things that have happened to you, within the context of race or gender issues in the arts or just generally, and what did you learn from them?
 
I've never been good at learning languages, and I think in the context of race, I've always felt some condescension from Chinese people (in particular) because I didn't learn to speak Chinese. My grandmother was from a small village in China and her dialect isn't widely spoken, so when I was going to Chinese school as a small child, my struggles were very real trying to learn a language everyone else already knew. I remember going to the wrong class one day, and the teacher was speaking Chinese very rapidly. She saw the deer in headlights look on my face and asked me a question in Chinese. When it was obvious I had no idea what she said, she very loudly said in front of the class "You know nothing! Go back to the beginner class!" I gathered my things and went to the bathroom and cried until it was time for my parents to pick me up. I had so many experiences like that at Chinese schools that I eventually begged my dad not to make me go anymore. I had to cry to him for 3 hours straight before he agreed that I could stay home and study with him. I think because of this I struggled a little more with proudly identifying as an Asian because I was treated so badly. It was hard to find Asian Americans that were like me where I grew up; Chinese kids that only spoke English. I know that look well when an Asian person asks me if I speak Chinese, and the disappointed look when I tell them that I don't speak Chinese, except now I can just shrug and say "at least I play the piano," and laugh it off. 

 
5.  If you could share a single sentence of advice or insight for others, particularly those in arts or in the entertainment business, what would it be?
 
Never stop learning, never stop trying and make sure if you want to be in this business, that you truly love your craft. The second you decide you already know enough is the day your downfall starts. And without love, all of this becomes just work.
 
6.  Do you think artists have an obligation to create diverse and/or morally and socially conscious content?  Is art always a form of activism?  Should it be?  Why or why not?
 
I don't know if we necessarily have an obligation to create socially conscious content. I think that a lot of interesting content comes from the clash between the morally conscious against the immorally conscious. I don't always think art is a form of activism, unless you make it, and sometimes it turns out that way without you meaning for it to. For me, art is about storytelling. How do we tell the story to make it relevant? How do we make it relatable. Sometimes there isn't a purpose for it that aligns with an activist strategy, although sometimes they do. And our content is always our opinion, our take on how we view things. I think it depends on where our individual fights are taking us.

7.  What is the most sage lesson you have learned that can translate into advice for others?
 
Learn from your mistakes. And learn from other's mistakes too. It cuts down on so much wasted time when you already know something doesn't work so you can spend more time focusing on other better solutions.
 
8.  Does your advice change at all if I ask you to focus on women and/or minority filmmakers?  If so, why and how.
 
I don't think it does. I think forming a strategy is so important, but definitely applicable to everyone.

9.  What is the single most fun moment you've experienced in your work (and you create female Asian superheroes so there have got to be a lot of fun moments!) ?
 
Hm, this is a tough one! lol I always try to have fun whenever I'm at work, so I'm always happy to do silly things like show up in a trex costume, or play a little musical joke while we're having to vamp if we have technical issues during a show! During a production of The Music Man I was conducting, the percussionist was a well known joker and was always trying to "get" us during the show. He had a train whistle he played at one point during the show, and he always blew it as hard as he could until he doubled over because he had no air left. So one day I secretly passed around sharpies and cardboard to all the musicians in the pit and asked them to write a "rating number" on it, and when he went to play his train whistle that show, he came back up for air and saw everyone holding up their ratings signs at him and laughing!! lol 
 
10.  What is the single most obnoxious moment you've experienced in the arts industry?
 
Is there ever really just one? I don't know that I can answer this question without getting in trouble . . . lol 
 
11.  What lies ahead for you?
 
Who knows where this crazy world will take me! I hope to keep growing as a performer and teacher, and keep bringing the arts to children of all ages! But I'm also not opposed to completely changing directions and having a totally different life. I supposed that's the beauty of living in an unpredictable world!
 
12.  What does the phrase "Ethical Is Beautiful Be Beautiful" mean to you and your work, if anything?
 
To me that phrase means to always do right by everyone. I always try to treat everyone I work with respect and let them know how much I appreciate them. Kindness is always free, but it's one of the greatest tools a leader can utilize. Even through the worst of situations (kind of like the state of the world we live in now), people, if they're treated right, will still have the strength to follow a good leader, one they feel sees and hears them, and knows their worth. I think it means always having people's best interests at heart, because then people never feel cheated by you, and with that you can create a strong trust among your peers.

SOCIAL MEDIA LINKS IF YOU'D LIKE TO CONNECT WITH ANGELA:
 
www.AngelaChanMusic.com
www.TheCre8sianProject.com
www.TigerMotherTheMusical.com

​Sweet “Sashimi” on Protein “Crispy Rice”
 
Ok, so the “sashimi” is cruelty-free and thus fish-free and the “Crispy Rice” isn’t rice but rather nutrient-dense teff, however, this is packed with healthy goodness and really visually stunning if I do say so myself.  It does take practice, though, so if your first one isn’t perfect just try again. The teff “Crispy Rice” is the trickiest – mostly in terms of getting the frying time just right.  With that said…
 
You’ll Need:
Fresh whole papaya
Teff (an Ethiopian grain that is protein-rich)
Olive or Avocado Oil
Optional: miso paste, carrots, ginger, red shiso leaves
 
Directions:
 
The Protein “Crispy Rice”
Bring 2.5 cups of vegan vegetable broth or water (optional: add in a pureed carrot, 1 t ginger powder and a scoop of miso paste) and 1.5 cups teff to a boil.  
 
Reduce the heat to medium low and simmer 15 minutes, uncovered.
 
Lightly spritz an 8”x8” pan with olive or avocado oil and pour the teff mixture into the pan. REFRIDGERATE FOR FOUR (4) HOURS.
 
The Sashimi
I peel papaya funny. I lop off one end to make it flat, balance the papaya on the flat side and slide a sharp knife down the side to peel off the skin.  After you do that, you can peel off sashimi- esque pieces from the sides of the papaya – this is your “sashimi.”  It will look a lot like salmon.
 
Putting It Together
Once the 4 hours of refrigeration time has passed, take out the pan of teff, which is now cool and firm and cut it into small sushi-rice-like rectangles.  Fry these cakes in a pan until crispy – it generally takes about 5 minutes per side.
 
Place the papaya sashimi atop the protein “crispy rice” and (optional) garnish with shiso leaves. You can also try a bit of soy sauce or coconut aminos as a light sauce / dipping option.
 
Why It’s Awesome
Not only is it super cool to look at, but it’s just fun and unique.  The teff is a great whole grain with lots of protein, fiber, magnesium, zinc, calcium, and more.  Your body can break it down easily, it’s gluten-free and anti-inflammatory. Win!  Papaya is also awesome because it is rich in Vitamin C, fiber and anti-oxidants.  DOUBLE WIN!

I love hot cocoa on a cold day and since it is now January and definitely cold - at least on the East Coast of the U.S. - I want to share my favorite "healthy" hot chocolate recipe with you.  It has loads of antioxidants, protein, fiber, you know, all the good stuff:

You will need a blender.  In it, toss:

3 teaspoons of hemp seeds (shelled, please, or you will have a very gritty drink.  Provides protein, fiber and general joy)
1 cup warm very warm water
1 teaspoon maca powder (for energy)
1/2 teaspoon vanilla powder
1/2 teaspoon Ceylon cinnamon
Pinch ground cloves
1 1/2 teaspoons cacao powder (fun fact: the processing of the cacao bean into powder actually gives you MORE antioxidants - one of the few instances in which processing actually makes a food healthier)
1 teaspoon of stevia or monk fruit extract for calorie-free natural sweetness
Pinch cardamom (anti-inflammatory)

Blend this all until frothy.  

Pour into your favorite mug.

Curl up with a good book in your favorite fuzzy socks and enjoy.  Bliss!

I was really craving spinach artichoke dip and it’s tough to find a delicious vegan version, however, I found this one and had to share because it’s a really satisfying comfort food!  It's not exactly "healthy," per se, however, it's definitely cruelty-free and it's healthIER than the dairy-heavy versions, which have a lot more fat.


 
You’ll need:
2 t olive oil
10 oz. baby spinach leaves
2 t chopped garlic
8 oz. almond milk cream cheese (I like Kite Hill’s)
1/3 cup plain coconut yogurt 
1/3 cup nutritional yeast
3 T vegan cheddar style cheese (I like Miyoko’s) and/or 2 T chickpea miso (to taste)
1 cup coconut milk
½ t salt
1 14 oz. jar artichoke hearts
¼ cup bread crumbs (I toasted 2 slices of brown rice bread and crushed them into crumbs for this)
 
Directions:
Preheat your oven to 425 F.
 
Heat the oil in a frying pan and add the spinach and garlic, sautéing for about 1 minute until the spinach gets wilty, and then set aside to cool.
 
Separately, mix the almond milk cream cheese, coconut yogurt, nutritional yeast, Miyoko vegan “cheddar” (and/or the chickpea miso) until well combined (I use a blender for this). Fold the spinach mixture and the artichokes into this and transfer the whole thing to a baking dish.
 
Stir together your bread crumbs with a tiny bit of oil and sprinkle over the mixture in the baking dish.
 
Bake for approximately 15 minutes. It will bubble when it’s ready.
 
Enjoy with chips, pita, whatever you want.  Yum!

I love playing with essential oils and making DIY products ranging from skin care to household cleaners, which I've blogged about several times already.  I have recently discovered some new oils that I want to share with you that are pretty amazing:

Break Outs
Black cumin seed oil.  I use organic only.  You can apply it directly to a blemish and, while it doesn't vanish overnight, it does vanish very quickly and it seems to minimize redness as well.  This also works for clogged pores.  If you have to wear a bunch of makeup for a film shoot, a play or a photo shoot, an event, or whatever and your skin feel just awful and congested afterwards, this is your go-to.  My favorite go-to for black cumin seed oil is Madre Nature because it is in a tinted glass bottle (the tint protects the oil from degradation caused by light exposure and the glass is so much better for the oil and the earth than plastic) .  It is also USDA organic AND very reasonably priced.  Check them out at madrenature.com.

If you need a carrier oil for oily skin, jojoba oil is perfect.  It isn't heavy and it's very soothing.

Dry Skin
Moringa, Petitgrain and Açaí oils are heavenly.  Petitgrain has a very distinctive smell - kind of woodsy - which people either love or hate.  I love it, but definitely smell before you buy just in case.  I mix coconut oil, rosehip oil and açaí for a super moisturizing and yummy smelling soother for face or body (coconut oil is heavy for the face so if you tend toward oily or combo skin, use jojoba or grapeseed as a carrier oil instead).  I mix Moringa and coconut oil as a heavy duty moisturizer for really dry skin.  Petitgrain is great for moisture and as a wound salve for little cuts and scrapes.  You can mix it with a carrier like apricot oil to strengthen your skin as well.

You can also make a body scrub with 3 parts oil and 1 part salt.  Rub it on dry skin pre-bath or shower and then rinse off.  Silky skin awaits. 

Wrinkles
Baobab and Rosehip!  The tiniest amount goes a long way.  Just tap a teeny tiny bit where you need it.  

Last night, I had the incredible privilege of being honored by the New York City Mayor, Bill DeBlasio, and the First Lady, Chirlane Irene McCray, as the official honoree of the annual Asian Pacific American Heritage Celebration at Gracie Mansion for my acting and activism work.  I spoke to a crowd of about 1000 people at the ceremony and, afterwards, several people asked if they could have a written version of the remarks I made.  I only spoke for about 3 minutes and the remarks are quite short, however, for those who would like them in written form, here they are:

Thank you so much to the Mayor, First Lady and all the incredible City staff behind this event for this tremendous honor.  I am truly humbled. I also in awe of your courage in giving someone who is both an actor and a lawyer a microphone.  Any other actors and lawyers out there?  Ok, you know why!  We’re terrible like that - we’ll just talk forever and ever.  Don’t worry.  I won’t do that to you today.  I’d just like to draw some attention to one area that is near and dear to my heart and that is representation – specifically Asian American representation – in entertainment media.  I run the Film Lab, a non-profit, that provides resources and production content that highlights Asian Americans, women and others of color.  We particularly focus on Asian Americans because unlike most other racial groups, as our population percentage has increased, our representation on TV and in movies has not followed.  In fact, in many years our visibility on screen has actually declined.  We remain largely unseen and movies like “Crazy Rich Asians,” are, sadly, still the exception and not the rule.  If we are seen at all, it is too often as the “Other,” the “Fresh Off the Boat” newcomer, or any one of a number of other tired stereotypes.
 
Now, there’s a lot going on in the world today and whitewashed entertainment may seem trivial, but I submit to you that it is actually critically important. Entertainment media is the method by which we, as a society, leave our history and tell the world who we are as a people.  When the mainstream media stereotypes, marginalizes or erases us, it creates widespread societal perception that we are not Americans, not equal, and that we do not belong.  The reality is this is our country.  Asian Americans have fought and died for the United States since the War of 1812.  But regardless of whether our families came here in the 1812 or in 2012, this is our home and we belong here.  We should not and do not need to ask permission to be seen or heard. And that’s the really exciting part about running the Film Lab – the ability to reclaim our story; create and support entertainment content that returns us – and others of color – to the story that we belong in.  To the story that is our story, too.
 
The Film Lab is small and we operate on a shoe-string budget, staffed primarily by volunteers, but I like to think we provide more resources and content to the community than organizations with 10x our budget.  And that is because of the great hearts of our volunteers.  If you’d indulge me just a moment – some of the Film Lab staff are here today and I’d like to ask them to stand.  They are the backbone of the Lab and nothing it accomplishes could be done without them.  This team has a lot of heart although sometimes, of course, it can feel like we’re pushing against a brick wall, which is why recognition like this is so incredible and so meaningful.  I am truly grateful to Mayor DeBlasio and the First Lady for this honor and to all of you for your support in ensuring that our faces, voices and stories are heard and seen, not just as whispers in the corner, but as shouts from the center of the stage.  So, keep shouting everyone and thank you very much.

Gracie Mansion
May 9, 2019

​Imagine you are a female in a bar and some drunk guy keeps pushing your chair and bumping you and pushing you and then he finally escalates to actually touching you, brushing against you and being obnoxious.  Now imagine the guy is a white guy in nicely pressed business casual clothes, accompanied by a second – not obviously drunk – white guy in equally pressed business casual clothes, who is waving his Platinum AmEx around and ordering bottles of Moet.  You are wearing jeans and have had nothing to drink.  Finally, it’s all too much and you ask the guy to stop touching you. Both white men stare at you aggressively and the drunk one grabs your forearm tightly and sneers, “I would NEVER want to touch YOU” while he is – ironically – still clamping his fingers around your arm.  
 
What would you do?
 
This happened to me in the lobby of a Loews hotel in Atlanta, Georgia.  I reacted by jumping up and pushing the drunk man away from me. His friend, rather than apologizing for his handsy pal, remonstrated with me to “just let him order” and rolled his eyes at the (white) bartender and waved his AmEx and ordered more drinks, which the bartender promptly served him, while calling security over. Naively, I thought the arrival of the security guard meant assistance for me.  Not exactly…
 
So imagine you’re back in that bar and not 60 seconds has passed since you pushed the drunk guy away from you.  Imagine a security guard approaches you and tells you he will forcibly eject you if you don’t leave voluntarily, while the two white men laugh and the bartender continues to serve them drinks.  You haven’t had a drop to drink and have probably been present in the lobby bar for under 5 minutes total.  What would you do?
 
This happened, too.  I had no interest in being forcibly ejected so I walked myself to the front desk, followed closely by the security guard, and asked for the Loews manager and the Atlanta PD.  I explained exactly what had happened and the hotel manager looked confused and the security guard, well…
 
Imagine a tough, brawny security guard who weighs at least twice as much as you standing right in your face trying to stare you down.  Imagine him basically saying that the bartenders called him to remove you because the white guys looked “respectable” and were “good tippers” and had ordered lots of alcohol.  It didn’t matter that one had laid hands on you and you deserved to get kicked out for daring to push him away from you.  Then imagine a police officer from Atlanta Metro shows up…
 
All that happened as well. Luckily, this is where the story takes a turn for the better.  The Atlanta Metro Police Officer did what the security guard should have done; he calmly listened to my statement, politely asked me to wait and then went over to the white men and calmly listened to their statements.  He then determined the men were not credible and were posing a risk and he ejected them, professionally, from the bar.  
 
Now, imagine you’re still in the lobby and the drunk man shows up again and accosts you again and the security guard does not intervene.  The police officer has already left the vicinity and can’t help you.  The security guard thinks this is your fault and is furious the police officer defended you and ejected the drunk white man.  So, you start videotaping the drunk man on your phone, which scares him and he takes off and finally leaves the building for good.  
 
That all happened, too. What was even more amazing was that I was actually a guest at that hotel.  Although I complained multiple times, the hotel brushed me off.  Almost a full day passed before I got a call back from a manager and it wasn’t even the General Manager, Mark Castriota.  It was a housekeeping manager.  The whole situation reeked of sexism and racism.  Yes, the security guard was African American, however, merely being a person of color doesn’t protect you from having your own problematic biases against others based on race or gender or your perception of how “good a tipper” that person may be at the bar.
 
To me, this story is primarily about gender, but race plays a role as well.  In 2011, nearly 1 in 5 women in the United States had been sexually assaulted.[1]  In 2014, the CDC reported 1 in 5 women have been raped.[2]  Globally, “[b]etween 15 and 76 percent of women are targeted for physical and/or sexual violence in their lifetime, according to the available country data. 
 
Quoting the Washington Coalition of Sexual Assault Programs:
 
•             Somewhere in America, a woman is raped every 2 minutes.3
•             National surveys of adults suggest that between 9-32% of women and 5-10% of men  report that they were victims of sexual abuse and/or assault during their childhood.
•             22% of victims were younger than age 12 when they were first raped, and 32% were between the ages of 12 and 17.4
•             The majority of male and female rape victims knew their perpetrator.5
Of surveyed college women, about 90%of rape and sexual assault victims knew their attacker prior to the assault.6
http://www.wcsap.org/how-often-does-it-happen
There is an incredible Jan. 24, 2017, piece in Aljazeera detailing the impact of the 2016 U.S. presidential election events on sexual violence.[3]The journalist argues that:
 
“[a] new far-right universe has come to power in the White House, and whether you listen to Jeff Sessions, nominee for Attorney General, or examine leaked Trump team proposed budgets, funding for the Violence Against Women Act will cease. That means 25 grants focused on "reducing domestic violence, dating violence, sexual assault, and stalking by strengthening services for victims and holding offenders accountable" will disappear.  And in scrapping The Violence Against Women Act, the new president, one who prides himself on being pro-police, will also be cutting grant programmes which teach law enforcement staff how to respond to domestic violence and sexual assault.
Trump's convenient demonisation of immigrants, minorities and Muslims will mask a real epidemic of sexual violence against women - largely perpetrated by white, middle-class men.  Think of the Vanderbilt University football players who gang-raped an unconscious young woman. Or former Stanford University swimmer, Brock Turner, found guilty of multiple felony counts including penetration of an unconscious person.”  There are many other news sources also detailing the far-reaching and significantly negative effects on women of having a high level politician openly bragging about sexually assaulting women and an administration that would repeal the Violence Against Women Act.[4]
 
Think, too, about the Kavanaugh hearings and confirmation and the devastating after-effects on many women (http://time.com/5413109/brett-kavanaugh-supreme-court-survivors-trigger-ptsd/).  This kind of thing has the power to shape our perceptions within our society and to direct how we perceive ourselves and others and how we think we “should” act within our society – in other words, is it normal and ok to grab a woman, like the man in the Lowes Hotel in Atlanta did, or not? 
 
But what about race?  Women of Asian descent, so often portrayed as sexual objects in entertainment media and as timid creatures who will be easy to dominate and who won’t tell anyone if they are attacked, often encounter a dangerous perception that can lead to higher incidences of sexual violence against them.[5]  
 
The drunk white man thought he could just bump me and grab me and it was totally fine.  The friend – who didn’t appear obviously drunk – legitimized and normalized his behavior by not stopping him, not intervening, and proactively defending him when his bad behavior was called out.  The bartender choosing the potential for big tips further normalized the man’s conduct by the eye rolling, by continuing to serve the men and by asking security to remove me and not the men.  Security and hotel management continued to enable, normalize and legitimize the bad behavior.   
 
Society tells us, as women and especially women of color, that we should be sweet and docile; that when a man – especially a white man – puts his hands on us, the default is that’s his right and, if we object to it, we ought to cry or cower or submit.  When we defy these cultural norms and stereotypes by, for example, pushing the man away, we are met with shock and hostility.
 
Personally, I think if a man puts his hands on you, you ought to break his hands and let him consider the time during which he rests them to mend to be considered a gift during which time he can reconsider the wisdom of his actions towards you.

--------------
**Of course, I mean FIGURATIVELY break his hands ... maybe.  But seriously, SPEAK UP.  Men and observers, most of all.  This kind of thing is on you.  You ignore it, you just legitimized it.**

[1]http://www.nytimes.com/2011/12/15/health/nearly-1-in-5-women-in-us-survey-report-sexual-assault.html

[2]http://www.usnews.com/news/blogs/data-mine/2014/09/05/cdc-1-in-5-women-raped-often-by-someone-they-know

[3]http://www.aljazeera.com/indepth/opinion/2017/01/sexual-assault-time-trump-170124124914906.html

[4]See, e.g., http://www.motherjones.com/politics/2017/01/donald-trump-end-violence-against-women-grants,http://www.cnn.com/2016/10/14/politics/trump-women-accusers/,http://www.newyorker.com/news/news-desk/trump-and-the-truth-the-sexual-assault-allegations,http://www.refinery29.com/2017/01/137406/trump-violence-against-women-grants-cut

[5]See, e.g., http://www.countercurrents.org/bhargava060709.htm

I was buying crazy expensive "detox" and "energy" bars for long days when healthy eating was going to be tough (think generic craft services on set that were reaaally unhealthy (loads of animal products, fats, processed garbage, pesticides, etc.)).  I started thinking about the waste caused by all the plastic-y wrappers on each bar I ate and feeling bad about it.  So, I started experimenting with creating my very own and I finally have a perfect recipe to share.  You can make these in 10 minutes and you can store them for basically forever in the freezer, pop 'em in a glass jar or re-useable glass Tupperware to take to school, work, on the plane/train/car, wherever.  They're quick, yummy, easy, and give a nice clean boost of energy.  Basically, just throw all the ingredients listed below into a bowl, rub your hands with some coconut oil and knead all the ingredients together like they're a bread or a pizza crust.  Shape the well-combined mixture into a rectangle on a baking sheet lightly greased with coconut oil and pop it in the freezer.  When you're ready to eat them, just cut them into squares or rectangles like typical granola bars or go all creative and make circles or stars or go totally uncreative and just lop off however much you want to eat at that given time!

It's best to freeze them at least a half hour before eating them but I've eaten them right away and, as long as the nut or seed butter base I used was thick and gooey, instead of watery, they're still deliciously perfect.

You will need:

1.  1 cup quick organic oats

2.  4 T maple syrup OR stevia to taste (you can sample the batter as you make this; I recommend tasting as you go so you can adjust these measurements to suit your own tastes)

3.  1/8 cup organic cacao powder (I recommend Bright Earth's 100% organic cacao powder)

4.  1 T powdered organic vanilla

5.  1 T ceylon cinnamon 

6.  1/8 t cardamom

7.  1/4 t pink Himalayan sea salt

8.  1 cup creamy (or crunchy!) almond butter, peanut butter (withOUT palm oil - make sure the sole ingredient is peanuts), cashew butter, or other nut or seed butter of your choice.  

9. 1 T spirulina powder

10.  1 t L-ascorbic Vitamin C powder *optional (immunity and binds to heavy metals to help eliminate them)

11.  1 t carao syrup (to boost iron levels and athletic endurance) *optional

12.  A little coconut oil to grease the pan and to put on your hands to prevent the mixture from sticking to them while you knead it.

13.  3-4 dates

14.  A handful of raisins and/or shredded, unsweetened coconut

Other Optional Add-In's:
Apricots, figs or other dried fruits you like (each has its own health benefits - apricot for iron, cranberries for urinary and digestive health, dried tart cherries for their anti-inflammatory properties, etc.), crushed chlorella tablets for extra detox, walnuts for additional Omega-3's, MSM organic sulfur (to boost skin and joint health), the contents of a probiotic capsule for additional gut health benefits, etc.  For even more protein, add a scoop of Garden of Earth unflavored, unsweetened, vegan protein powder.  You can really create the perfect clean on-the-go meal to suit exactly what you need.  

For ease, I've put links to some of the harder-to-find ingredients below, however, you should be able to get most of these easily from any good health food store.

Enjoy!

The headlines are screaming at us that the world is ending.  We have about 12 years to fix the planet or we’re all going to die!  By the time our grandkids are born the earth will be uninhabitable for humans!  Our fruits, veggies and grains aren’t safe because the earth is so polluted! Our meat isn’t safe because industrialized farming is packing it full of scary hormones and antibiotics!  Nothing from the ocean is safe because it’s all full of microplastics that cause cancer and infertility!  Even our air is so polluted, it’s going to kill us if we breathe it!  Don’t drink! Don’t eat!  Don’t breathe!  
 
At this point, most of us are tempted to just go to bed and pull the covers over our heads and eat some (probably-also-going-to-kill-us) chocolate.  Our planet’s problems seem so enormous and dire; they’re practically beyond our scope of comprehension and certainly out of our control, right? Well, hold up.  Not exactly.  It’s easy to do nothing because you can’t solve the whole thing, but if we each do a few small things, it can all add up to one big save.  With that in mind, I have some individualized one-person-saves-the-planet tips and tricks for you to incorporate into your daily life that are low-key, not dramatic and totally doable.
 
This isn’t about the politicized phrase “climate change” or about politics.  Because whatever you believe about rising sea levels (or not), I think (hope!) all of us can agree on two things:  (1) we would like to have clean water, clean air and clean soil so we can live happily and healthily – or, to put it another way, we don’t want anyone sticking us with filthy water, air or soil; and (2) if we wait for our politicians (of whatever party) to save us, well, we’re all gonna die.
 
Are we with each other on this one?  Clean planet for us and our progeny and screw the politicians?  

​I have 8 simple suggestions.  I originally wrote them all into one blog post, however, it was so long I thought it might be easier if I broke it down.  If you want to read the whole thing in one go, the long, detailed blog post is here.

If you prefer it broken into segments, just click on them in any order you choose for more details:
 
1.  Ditch the Plastic
This one is the hardest because we are surrounded by plastic!  It's in everything from our water bottles to our grocery bags.  Never fear, though, I have some easy tips to incorporate into your daily living that will not only help you reduce your plastic impact on the planet, but will improve your health and even add some green to your wallet!  Read on here!

2.  Recycle and Re-Use and (of course) Reduce
You hear this ALL the time, but, specifically, what does it really mean for each of us as an individual and, again, how we can we do these nice things to help clean up our earth, air and water while, at the same time, creating immediate benefits to ourselves.  What about furniture and fixtures and electronics and clothing and old sheets and towels?  I am so glad you asked.  Read on here!

3.  Eat Organic
Cutting back on your intake of chemical pesticides and herbicides can drastically improve your health and that of your earth, air and water.   Curious how and why?  Click here.

4.  Eat Plant-Based
A plant based diet will make you leaner, healthier and happier.  It also just happens to be awesome for the earth.  Want the 411 behind how and why?  Of course you do.  Check out how you can easily "health" up your eating without dieting and while still enjoying all your fav comfort foods here.  For those of you commercially producing animal meat and dairy, there are amazing organizations like my own beloved A2Px out there that will help you transition to often more lucrative plant-based farming to supply the burgeoning plant-based protein/meat/dairy industry instead.  Don't knock it til you try it.

5.  If You Drive, Drive Electric.  Regardless, Make Your Commute Eco Friendly
For some of us, driving is a necessity, however, we don't want to breath in all the nasty chemicals that the exhaust of the typical conventional car produces.  Car exhaust is super bad to breath in and diesel engine exhaust is a "Group 1" carcinogen (that means it most definitely causes cancer in humans - more on that here).  Let's try not to get cancer, shall we?  For more on making your commute clean, click here.

6.  Use Your Energy Thoughtfully
Most of us (me included) don't really think much about the planet when we pay our electric bill or run a load of laundry, however, a ton of tiny things we do in the way we use energy can improve our health, make the planet cleaner and even provide us with some financial benefits.  Read on here.

7.  Consume Thoughtfully
Even small choices in your shopping, like what brand of shoes you buy, can have significant impact on the planet.  I have some cheat sheets for you here (don't worry; they're not long or complicated).

8.  Garden (even in a city apartment)
My personal favorite:  easy ways to green your space to make your air cleaner, your mind more relaxed and possibly even give you some free fresh herbs, fruits, veggies, and/or flowers.  Even if, like me, you are the opposite of a green thumb and live in a small urban apartment, you can still enjoy some green!  Check it here.
​*****************************************************************************************************
Some people will argue that some of these changes are worth more or less than others.  Cool.  Put the emphasis wherever is easiest or makes most sense to you.  Customize this to you and don’t get overwhelmed because if we each do some small things, it all adds up to one gigantic thing.  Get out of bed, put down the chocolate and go save the world … because you actually can!
 
Footnotes & References
[1]See, e.g., https://www.healthline.com/nutrition/microplastics#health-effects,https://www.cnn.com/2018/04/22/health/microplastics-land-and-air-pollution-intl/index.html,http://www.exeter.ac.uk/research/feature/microplastics/,https://www.scientificamerican.com/article/microplastics-have-been-found-in-peoples-poop-mdash-what-does-it-mean/,https://www.nationalgeographic.com/magazine/2018/06/plastic-planet-health-pollution-waste-microplastics/.  
[2]See, e.g., https://www.theguardian.com/lifeandstyle/2018/feb/19/are-we-poisoning-our-children-with-plastic
[3]See, e.g., https://food.ndtv.com/facts/storing-your-vegetables-in-plastic-bags-heres-why-you-need-to-stop-1729511
[4]See, e.g., https://www.latimes.com/science/sciencenow/la-sci-sn-organic-food-cancer-20181022-story.html
[5]https://www.consumerreports.org/pesticides-herbicides/easy-way-to-remove-pesticides/
[6]See, e.g., https://www.parents.com/baby/diapers/cloth/eco-friendly-diapering/?slideId=slide_b68e1d04-72ec-455b-9acc-19a4600a3d3a#slide_b68e1d04-72ec-455b-9acc-19a4600a3d3a
[7]See, e.g., https://www.ewg.org/release/massive-study-finds-eating-organic-slashes-cancer-risks
[8]See, e.g., https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3569688/,  https://www.ewg.org/release/massive-study-finds-eating-organic-slashes-cancer-risks,https://www.newsweek.com/eating-organic-foods-linked-lower-cancer-risk-1182713,https://www.theguardian.com/lifeandstyle/2015/jun/29/usda-diet-nutrition-environment-sustainability-omega-3-beef,
[9]https://news.nationalgeographic.com/2015/03/150311-cow-agriculture-cattle-dairy-beef-health-food-ngbooktalk/
[10]Id.
[11]See also https://www.latimes.com/science/sciencenow/la-sci-sn-plantbased-diets-weight-20150122-story.html
[12]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6132564/
[13]https://www.healwithfood.org/articles/buckwheat-complete-protein.php
[14]See, e.g., https://healthyeating.sfgate.com/list-amino-acids-grain-quinoa-1405.html
[15]https://www.cleancult.com/blog/substitutes-for-dryer-sheets/
[16]https://www.thespruce.com/vinegar-in-the-washing-machine-1900128

Garden (even in a city apartment)

This has so many benefits beyond just making our air cleaner and enriching our soil.  It’s also extremely calming and studies show we are happier when surrounded by greenery and plants.  “I hate being happy,” said nobody ever.  

For those, like me, who live in big cities and can’t run around planting trees or creating big gardens outside (we’d probably get arrested), there are awesome home kits.  

If you’re lucky enough to have a balcony, put out some tomato plants.  Not only are they neat-looking and fast-growing, you can eat the resulting tomatoes, which are rich in lycopene which improves your cardiovascular health and helps prevent cancer.  BOO YAH!  Here is a link to some tomato growing kits.  

You can also do window herb gardens or, and check THIS out (it’s on my Christmas list – please, Santa?  Please? Please?  Please?): a tabletop AEROGARDEN to grow your very own deliciously scented herbs, flowers, fruits, and/or veggies year-round:  https://www.aerogarden.com.  

For those in rural areas and/or lucky enough to have their own yards and access to land, plant away!  My favorite source for all things gardening is the Gardener’s Supply Company.  Regardless, always go organic however and wherever you plant.  Skip the pesticides, chemicals and say no to GMO seeds.  After all, you want to help yourself and the planet, not hurt both.  You don’t want to be exposed to toxic chemicals, even if you are growing non-edible flowers instead of veggies, fruits or herbs.    Gardeners.com has a lot of tips and tricks for how to avoid pests and problems without the use of nasty pesticides and, if you’re growing inside, it’s even easier.  You absolutely don’t need them.  
 
I decided to grow lavender inside (yes, it can be done!) and now everything smells serene and beautiful and I am happier for it.  And, I have the opposite of a green thumb.  I am wanted for plant murder in some states so, if I can do it, you can definitely do it.  And you will be happier, calmer and more zen if you do.  It’s like a gift for yourself that’s a gift to the world.
 
So go on! Green your space!  You’re going to be glad you did it.