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DOWN from the SKY















My STORY at 52, 2013

creative culinary by PACHI

my story at 52, Dr Clyde 2013

Prologue: Patricia

Here I sit in California, after many weekly flights from Panama to attend Clyde’s Healthy Weight Loss course at Stanford, and with a full conviction of finally finding the person who can explain the real theory behind food. No bad food, no ideal food, just a mix of what the Earth has given us to create amazing tasting dishes that will allow us to look good, feel great, and realize all our dreams in this life now.

I grew up in a bakery home, worked there since I was fourteen in a family that was horrified of fat cooks. Many years before the “freshmen fifteen” term existed I gained twice that much during my first year at college. For the first time I was made to go on a diet. After four years of wearing sweat pants and college t-shirts I finally came back home like I had left. I lost almost all the weight by graduation and have kept it off for most of my life, of course going up and down after three children. Cooking allowed me to go back to what I thought of as a normal weight for me. As a mother, a pastry chef and a baker I needed a lot of energy, and as an individual I also needed to be able go out and dress up when I wanted to.

I have been baking and cooking all my life, and teaching mothers and business women how to cook light and delicious food. My students, most of them between the ages of 30 and 70, all mixed into random groups had the time of their lives cooking and learning about food, and spoke about feeling like they had been to therapy while in class. When I turned 40 I started writing since I was the one who needed therapy then. Now more than a decade later and five published cookbooks I thought I was done with writing and teaching. I would retire. This filled my work “bucket list” until Clyde’s weight loss engineering appeared on my radar. Far from home, at my daughter’s alma matter (Stanford), and probably through being her mother I received this email with Clyde’s class listed. I took the risk of flying from home every week for eight weeks, while planning my daughter’s wedding just a few months away to have the pleasure of being immersed in Clyde’s work; real scientific data to match my cooking.

And here it is, all for you and all the other people in the world who believe there is always a solution

Pachi´s Blog en Creative Culinary

To Cook with Coffee

What my kitchen should have ….

to cook with coffee. 

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What my kitchen should have ….

First and foremost coffee, fresh beans or ground fresh, freeze dried instant. Pick your favorite and buy the best. Keep in hand extra flour, ancient grain, and butter, real butter made from happy cows, as well as a can of non-stick cooking oil spray and parchment or waxed paper for your baking. Almost all of the baking recipes in the book call for them. Disposable pans and cookie sheets are good to keep in hand, especially when you plan to give away a tray of brownies, a loaf of bread, a small cake and even to bake cookies or when your kitchen space is very small as is the case with my daughters homes right now. I still place a regular cookie sheet or baking pan under the disposable ones to help me put them into the oven and take them out with out risk of spilling; pans also help with keeping the bottoms of the baked goods cooking and coloring evenly. (Tips to Cook with Coffee and share with friends and family.)

Both, hand held or stand up mixers will work as will immersion or regular blenders to Cook with Coffee and for everyday use. For young cooks I would start with good stand up mixer, they are almost hands free equipment. For small kitchen spaces I would recommend strong hand held mixers. And for both, to quickly and easily clean and Cook with Coffee I would recommend the immersion blenders, I am just in love with them. I buy every variety that comes out to test them, and the only recommendation I have, is that it allows you to separate the motor and the blade to clean it; it will last forever.

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Spatulas, one of each, plastic for scraping and metal for decorating, pastry bags (1, “20, 1 # 12) with round couplings and tubes. Though you can also experiment with the plastic tube decorating products, which look like ketchup bottles from jack in the box toys. They might be a bit harder for starters but they are great for clean up. And make it fun; so what if the design comes out crooked at the beginning. Let your children use them too. Children, at least as we were all growing, and mine too, have had coffee in the mornings to go to school. Like everything in moderation, they too can drink and Cook with Coffee. For those that don’t agree decaf does the work and keeps its antioxidants too.

A rolling pin that suits your size (I use small wood rolling pins) are all fun things to keep at home for the preparation of the recipes for baked goods with coffee. Sealable bags in all sizes are something I use every day, to store, to use as small decorating pastry bags, to give cookies and sweets to my neighbors and more. A trick I have is to have my plastic flexible cutting boards in hand for starters to lift pastry that has stuck to the working table. Covering them with plastic wrap or sliding it with some flour on the edge, gently moving it under all the pastry and then placing a tart or pie pan over it and flipping is a great trick that works!


Two good oven mitts and a whole bunch of towels are around me when I cook. I love white kitchen towels sold at inexpensive stores, they come in packages of 4s. Cake pans that I use the most are the two 9 inch heavy quality cake pans or silicone ones places over baking xheets. A large bundt pan, I adore bundt pans, a small or 8 inch tube pan –my recommendation for starters, they always work and if the batter sticks you can scrape the sides and the cake comes out perfectly- and one 10 inch round baking pan; a 9 and a 10 inch spring form pans to Cook with Coffee. Cookie sheets, at least 3, one jelly roll pan, 3 half size 9 x 13 baking sheets, 2 inch and miniature muffin pans, can be silicone, as well as tart pans (I use for pies and quiches) in all 3 sizes, 4, 9 and 10 inch. Loaf pans in the 9 inch and the European 10 inch sizes. Scoops are very useful not only for serving ice cream but for scooping out cookie dough and cupcakes evenly all the time: I have the large #24 scoop (cupcakes), a small #40 (mini muffins and cookies) and # 60 (smaller cookies). A single large roasting pan with a non-stick rack that gets used with turkey, pork butt and large quantities of Cornish hens.

For small families and small kitchens, a small baking pan set, that fits my toaster oven with its rack too; baking sheets that fit the toaster oven come in handy not only for cookies but to cook single or double servings of fish or chicken.

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Stainless steel bowls, I adore so I keep them in all sizes. Skillets in 7 and 11 inches, sauce-pans in a very small 2 cup size for melting butter and doing small chores, 1 1⁄2 and 2 1⁄2 quarts, are very useful in my everyday life; one 9 quart stock pot that I use for cooking pasta or preparing stocks is basically all you need to stock a usable kitchen.

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And last but not by any means least… An inexpensive serrated knife is invaluable for slicing through baked goods with ease. Mine costed less than 2 dollars and sits in my kitchen drawer since the 1980’s, along with an immense variety of knifes from all over the world. I too, try every brand of knives that comes out. By the way, some of you will remember ones on TV shopping, the Ginsu knife set, those too I still have some from the 80’s.Screen Shot 2015-04-15 at 7.13.12 AM

Remember I am a professional pastry chef, cook at heart and love each and every product that can be practical and of high quality for me to Cook with Coffee. So keep you kitchen as simple as you want. It works perfectly.

That’s it!


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creative culinary by PACHI

why do we need wellness in the 21st Century

As the world evolved from a post world war II´s lack of food, the necessity to feed an expanding number of families, at some places called the baby boomers, and in other poor countries, simply generations of men and women wishing their offspring would survive, the world of food began its primary change.

The industrialization of food, the creation of GMO´s, the expansion of transportation, and more world wide, led to an overproduction of food and eventually an enormous help to many countries dying of starvation. In US, it was the beginning of a wealthier, happier, or at least happiness searching society that in time, eventually included blacks, jews and women into the higher education schools allowing them too a place in the new economic growth of the second half of the 19th Century. Baby steps led to what the world was like pre electronic communications and technology. A new way of preparing foods, refrigeration, freezing of otherwise only canned goods were created. TY dinners, dried and-or precooked products like instant potatoes and minute rice tried to allot extra time for the women to leave the household and engage into the workforce.

A gigantic change, a complete Worldwide cultural revolution, that hit both developed and underdeveloped communities came when communication went satellite and the home computer was created. Thereafter the world had leaps of innovations by the day, like an explosion of creativeness hit the more developed minds, in garages or mega factories, all leading to a global distribution that turned the world flat and fat. From under-provisions of food to over production, over indulgence and over growth of purchase power the US particularly, and some countries have followed, or are following, became the most obese country and also the sickest one in the world.

Government and private spending on health went from xxx to xxxxx in just decades. The average weight of a human being from the 1980´s increased more than 10 pounds per each ten years. The lack of the need for physical mobility (cars, remote controls, video games and 24-7 television) has become a major part in the chain of problems after the new forms of technical and technological advances hit all levels of society. A problem to such an extent that food markets and malls offer electric wheeled chairs to people who need them, mostly obese Americans. The work force has endured two mayor changes, higher medical costs and higher number of unworked days due to health issues.

The human race has advanced in many ways, yet the children of the late baby boomers are expected to live 10 years less than many of their parents. The drug companies keep creating more medication for us than ever before, and still the rate of individual sicknesses, and lately unhappiness, have increased. We have tried everything that the brightest minds of this world (which now interconnect daily, like never before) have developed to try to eradicate these issues, and possibly we are at the first steps of change.

An interdisciplinary movement led by Harvard and the CIA, has brought together scientists, medical and nutrition professionals, industry´s whole sale and retail and even chefs, from all places, for the 3rd time this year, 2014. Their purpose, which is coming along well, is to evaluate the way to walk a path, they have discovered involves all of us, together as a society.

My standing in this whole interdisciplinary and global problem is hat ….PEOPLE MUST TAKE CHARGE of THEIR own FOOD CHOICES.

Humans are educated enough and have free resources now a days, almost everywhere in the globe, to be able to learn and take a stand in each ones own health and lifestyle. This might include taking a longer look at our family structure and community.

Some people need to cook, others need to make better choices, others need to educate, but we all , each one of us need to EXECUTE IN OUT OWN BEHALF.


Teaching or learning how to lead a healthier lifestyle through food, movement, social behavior and mental care is the challenge we all have. Each of us can share our knowledge; that one we master. We must also be open to receive the teaching of that we do not fully comprehend or practice. I personally hope, that through the cooking and science background I have, I can share my grain of salt into this flavorless soup that we are leaving for our children. Our generation has had it amazingly well compared to others behind and I feel I owe it to life to give away my experience as a chef, author, teacher and mother. On the other hand, I am reaching out and receiving much advice into the other aspects of my life that I myself must do: movement, community and mental health.

So to all whom wonder why I came out of a 2 year retirement I was just beginning, at the ocean, the blue skies and nature, I say, this gives me life and feeds my soul. Maybe something I was in need of and didn´t know.

Pachi´s Blog en Creative Culinary

Where I drink my coffee

Where I drink my coffee and what it means to me-

Does the cup and where you drink your coffee mean something to you?

Here are my most significant emotions related to my daily coffee delights.

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When I drink coffee at…


I drink my coffee at my mothers house Colombia in tiny small cups! I’d rather larger ones, yet not mugs. Tinto, black coffee brought to bed before is a pleasure only found at parents’ house. Breakfast; must have 3 before breakfast. Delicious coffee, but must be aware not to be served decaf. Even the decaf there is good. They try not to give my mother too much coffee during the day so she goes to bed earlier, which doesn´t happen often, and I can get decaf too.

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At the Pearl Islands, I drink my coffee, in a tall glass, a latte in my room, watching the ocean. I discovered that before I got out of bed, the best way to enjoy my latte was to purchase a machine that heats and pours the hot milk along with the pod. So it took me a while to set it to the ideal amount of coffee and milk but it has worked wonders.


I drink my coffee at the beach on the Pacific coast…a medium sized latte prepared by the husband! It is great, the best! It usually means I’ve overslept and should get up because its my day and to take the dogs out; so, the flavor might be related to the fact that he makes it and that I arise at an amazing view of the ocean, because he makes it from pods!IMG_8221


My first coffee at home… small latte prepared with soymilk. Small, hot, special grains, usually Panamanian or Colombian fresh coffee beans, recently roasted of the specialty kind. This is by far the best coffee I have. Could it be that it’s the first of the day and I wake up early enough to go back to bed with my dogs and cuddled in.


My home breakfast coffee… large latte prepared with Almond Milk. Energizer! This second coffee of the day is what gets me going each and every morning. It shouts, lets get out and get that head pumping ideas.IMG_8182

I drink my coffee at Starbucks when I travel. It comes with a feeling of peace, traveling, just relaxing joy. It reminds me of the first time I had a soy latte in Madrid, during Madrid Fusion 2006, as I was put on a dairy free diet for the first time. Oh, it was like heaven, being able to drink coffee with milk again, our café con leche, and just sit down and enjoy each sip.


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Illy… I drink my coffee in Italy in a much smaller cup, ristretto with shot of milk. I take my time. I still don´t know how I can sit slowly and enjoy this small cup of coffee and its amazing taste. I guess the Italian atmosphere will do it.


Hotel Rooms in America user larger large cups or mugs to. Good coffee sometimes, but generally no soy or almond milk; instead they offer milk or creamer, not my ideal if I may say. I always look around for a good coffee place, close to the hotel before I go to bed. Recently at a Marriott Courtyard in Stamford Connecticut, they had no SOY or ALMOND milk, so they went to the corner Starbucks and purchased a Latte for me. This I will NEVER forget… I drank it in bed on a freezing day this winter, 2015.


Hotel Rooms in Europe use smaller cups, thinner cups too! I drink my coffee and get a warmer feeling when it is brought in and served in bed. I usually have to wait for soymilk; they also bring it cold, which is different than what I like, as I love my coffee hot! For some reason, it takes time for many hotels to keep soy or almond milks around and usually the first day I have to wait.


So how is your: I drink my coffee day about? Do your daily cups of coffee come with emotions, feelings and memories?







What is WELLNES by Pachi

creative culinary by PACHI

what is wellness

Wellness is beyond fitness. It is a balance of the body and mind that I believe is our goal in life. A walk through each ones path through which we touch and are touched by those close to us and nowadays by almost everyone in this global earth. It is what I feel is needed to obtain that happiness that we all deserve by being children of a greater God or power, whichever each person wants to call IT. It is being able to tend to our personal and social responsibilities as well a troubles and turns along the way. It is being able to catch what it thrown at us and send it somewhere it must go. Fo all of this we need wellness, and in my case I have a part that I fell am an expert at, and that is at Food, cooking, eating and enjoying our sustenance in this life on earth.

The CORE of WELLNESS is the POWER OF HUMBLE ENERGY. Energy to move, create, laugh, live and GO. GO to do what comes into your mind. Go to do and reach your most innermost desires. GO to show others it is possible. GO to do what ever you like to do with the best intention and IMMENSE self esteem. For me it is to GO and COOK, to go and TEACH, to go and SHARE, to go and WRITE the knowledge that has been transmitted to me through out life; making me each day older, one day smarter. Smarter in LIVING i.e. WELLNESS.

Wellness needs some basic nurturing, family and community to belong to, love, to receive and to give and very importantly freedom. Freedom to live a safe life, to have the opportunity to learn, to express yourself and to listen, to be a child, to be a teen, to be an adult and to be elder. To allow each other to be at the place and time they are, without judgement. To accept what comes along, and to cry, feel, mourn, be distressed yet knowing there is a space for all this to happen and to let it go.

So I can help you with one little thing; to cook and learn to enjoy all your food. THERE IS NO BAD AND NO GOOD FOOD. Food has been placed in our surroundings… lets learn how to use it. Whatever it is, for whomever of us it goes to. All Food will take us from creation to the day we leave this world. It will make us grow and allow us to live with energy, strength and movement To realize our full potential.

Eat a carb as soon as you fnish exersising

Eating a carb as soon as you finish exersising   will increase your metabolic rate.


unless you have just finished heavy exersising

Sweets on an empty stomach, as well as carbs at the beginning of a meal will raise your blood sugar and lower your metabolic rate. Doing the opposite will help you increase your metabolic rate and eventually loose weight.

Not eating anything after excersize will lower your metabolic rate. So eat some of what you like best right after your work out. Have a slice or your favorite bread, or two if your worked out really hard. Enjoy and Boost your metabolic rate.

Do not work out on an empty stomach….

This will also reduce your metabolic rate, have something light…half a yogurt!NEVER EVER EVER EAT SWEETS, BREAD AND SWEETENED JUICES ON AN EMPTY STOMACH unless you have just finished heavy exersising.

Sweets on an empty stomach, as well as carbs at the beginning of a meal will raise your blood sugar and lower your metabolic rate. Doing the opposite will help you increase your metabolic rate and eventually loose weight.

Eating your carbs as soon as you fnish exersising will increase your metabolic rate.

Not eating anything after excersize will lower your metabolic rate. So eat some of what you like best right after your work out. Have a slice or your favorite bread, or two if your worked out really hard. Enjoy and Boost your metabolic rate.

Do not work out on an empty stomach….

This will also reduce your metabolic rate, have something light…half a yogurt!

Comer carbohidratos tan pronto como se termine el ejercicio físico aumentará su  metabolismo.

NUNCA NUNCA NUNCA COMER DULCES , PAN Y JUGOS endulzados con el estómago vacío
a menos que usted acabe de terminar de hacer ejercicio o entrenamiento pesado.

Dulces en un estómago vacío , así como carbohidratos al comienzo de una comida elevarán su nivel de azúcar en la sangre y disminuirán su tasa metabólica. Hacer lo contrario le ayudará a elevar su tasa metabólica y a continuar quemando calorías durante el resto del día.

Comer carbohidratos tan pronto como se termine el ejercicio físico aumentará su tasa metabólica.

No comer nada después de el ejercicio físico bajará su tasa metabólica. Así que coma algo de lo que más le guste justo después de su ejercicio físico. Come una rodaja de tu pan favorito, o dos si ejercistaste muy fuerte. Disfruta y aumenta su tasa metabólica para bajar de peso y estar mas saludable.

No hacer ejercicio con el estómago vacío … .

Esto también reducirá su tasa metabólica , tener algo de luz … la mitad de un yogur !

Juangui Goes to College y Juangui Aprende a Cocinar

cómpralo para tu teléfono en Amazon o iTunes



If you have them in your meal…..Always eat first your Cruciferous veggies!

1.1 Cruciferous vegetables
2.2. Raw greens and salad
3.3. Protein and whole foods
4.4. Carbs
5.5. Processed Foods
6.6. Refined Carbs and sweets


Si los tiene en su mesa o plato de comida … ..SIEMPRE COMIENCE con

1. Los vegetales crucíferos
2. Vegetales crudos y ensalada
3. Las proteínas y alimentos integrales
4. Carbohidratos complejos: papa, yuca, platano verde, arroz integral
5. Alimentos Procesados: pan, pasta, arroz blanco
6. Los carbohidratos y dulces refinados: galletas, postres, helados

Receta de Ensalada de Endivias y Pera

Receta de Ensalada de Endivias y Pera

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Patricia McCausland-Gallo is a nutritionist, pastry chef, teacher, and food writer born in the Caribbean town of Barranquilla, Colombia. She has a B.S. in Foods and Nutrition from Louisiana State University, attended a School for Retort Operations, and completed courses of instruction prescribed by the Food and Drug Administration.