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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


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

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.

Que es una ENSALADA?

Que es una  ENSALADA ?

Una ensalada puede ser muchas cosas, pero para todos es un plato bajo en calorías. Verdadero o falso: falso! Una ensalada puede estar llena de calorías escondidas, y generalmente de grasa o de azúcar. Hoy vamos a aprender a preparar nuestras ensaladas, ricas en vitaminas, vivas en color y nutrientes, energéticas y balanceadas.

Hay varios tipos de ensaladas; las que solo tiene hojas verdes, las que tienen hojas verdes con frutos fresco o secos, o vegetales, o nueces y finalmente las ensaladas que tienen proteína y se utilizan como plato fuerte. Vamos a pidir las ensaladas en dos tipos; las que se sirven como acompañante de un plato fuerte, y las que se sirven como plato completo en una cena. En cada caso utilizaremos proporciones diferentes e ingredientes parecidos. El tamaño o cantidad de lechuga u hojas varias que nos sirvamos en la ensalada no tiene nada que ver con el factor anterior. Las hojas, muy bajas en calorías, ricas en fibra pueden ser aumentadas sin detrimento alguno. Es mas, hasta un punto, entre mas hojas tenga nuestra ensalada, mejor será nuestra digestión.

Comencemos con los ingredientes.
Hojas, vegetales, frutas frescas, frutos secos, nueces, beans, proteína y grasa.

Para una ensalada que acompañe un plato que solo tenga proteína y una harina debemos hacer lo siguiente.

1. Colocar el doble de hojas verdes (ojalá la mitad crucíferas) que la cantidad de harina que tenemos en el plato servido, en el plato de ensalada.

2. Agregar un vegetal de otro color a las hojas.

3. Verter el aderezo que apenas de sabor a estos, 1 cucharada máximo por ensalada.

Para preparar una ensalada que sirva de plato o cena completa debemos hacer lo siguiente.

1. Colocar: 2 tazas de hojas verdes, 1 taza de vegetales crucíferos y 1 taza de verdura cruda o cocida al dente, todos de diferentes colores, al plato.

2. Agregar 1 cucharada de nueces.

3. Agregar 1 fruta fresca en trocitos, 1/4 taza de maíz, frijoles, lentejas, arvejas u otro alimento energético y natural.

4. Proteína: 4 onzas de pollo, carne o cerdo), 6 onzas de pescado o 5 oz de tofú, o 1 taza mas de frijoles o leguminosas con 1/2 taza de algún almidón natural y no procesado, tipo arroz integral o pan integral, papa con cáscara etc.

5. Aderezar con 2 cucharaditas de aceite de oliva y hierbas, especial, pimienta, una pizca de sal, limón o vinagre. Puede aderezar también con 2 cucharadas de aderezo basado en yogur.

Muchas recetas saludables en el libro ¨Cómetelo Flaca¨, (iTunes : y



Foto de ensalada en el restaurante THE LITTLE GOAT, Chicago, Il.


DISCOVER wellness in FOOD

creative culinary by PACHI 
Discover Wellness in Food
Food is a diverse as the whole world is. Nowadays we can have a meal from a different country each day of the week for many weeks. We can discover that other people eat other combinations of your foods or totally different kinds of them. As is in the case of artists and painters, we can find a palate of colors in our surroundings and sometimes even in our local markets. More and more we are coming across product in languages we do not understand but ones we can be taught about, and how to use them on the internet from our homes and even from our phones immediately after we run across them. There are even apps to help you decipher what a food labeled in a different language is, tastes like, how to eat it, cook it and more.
DISCOVERY FOOD, is a personal channel we can create. We can indulge in different foods nowadays and explore what people far away eat and feel. Animal foods like Bison, Venison, Duck and event Ants are all there for us to explore. Colorful fruit like passionfruit, Anonía Berry, , Pichuberries, Mulberies, Lúcuma some with protein content and iron. Heirloom and heritage seeds with great digestive properties, fermentative possibilities, Omega-fatty acids and with higher protein content such as the Andean Quinoa and with black red and yellow colors, Chia, Flax and Hemp. Even heirloom wheat, buckwheat, farro and millet, and other grains that are minimally processes and very well tolerated by our bodies. Spices have long traveled from one continent to the other, but now everyone is trying them, discovering the amazing changes they can make in every day foods and in physical health. 
DISCOVER cooking utensils that simplify your life, reduce cooking time and are as beautiful as any decorative piece you might want in your living room. Kitchens are nowadays the place to be, and the most fun to decorate with beautiful artifacts from many cultures that we can discover. Food preparation utensils with cooking methods like TAJINE, from Morocco are now available for people all across the Americas, and this is an old way to cook with out supervision, one dish, amazingly delicious food. There are countless appliances in color, form and matter, to walks us through preparing meals for our bodies´welfare and our families´togetherness. 
DISCOVER this multicultural society that has allowed us to discover many types of food, ways of eating, cooking and sharing at tables high and low and even in simple pillows. Restaurants, food carts, supermarkets, food stands and event street vendors standing at stop signs selling mystery foods for us to discover. They make part of social events, family gatherings and sometimes even to-go foods as we hurry into a overpopulated territory we dive into daily at work. Discover the cultural diversity though food and open up an array of new experiences that will make you laugh, cry, make strange faces and sometimes get hooked on as has been the case with SUSHI.
DISCOVER the EVOLUTION OF DEVOLUTION.  The new consumer is looking for ways of tasting history of its own family, the old world or just mere curiosity about what made things happen when there was no use of mechanical aides. A peak into what their ancestors had to eat and drink in social and family environments. Many of them bringing back some of what made the ´good old days´, good. It is very common to find a person who’s family came from another continent, she or he was born in another country and now lives in the third or fourth city in his life. So they come with a vast array of food flavors in their memory and are ready to explore and discovery beyond his four squares of life. Micro-bakers are appearing all over the country as stand alone bakeries as well as part of restaurants niche menus. They mill their special flours from heritage seeds and non GMO varieties creating hearty breads that digest slower and are shown to help with slowing down of digestion, greatly reduce stomach discomfort and allow a feeling of lightness and comfort after eating them. the reduction of certain centered borne deceases. Micro-brewers again have spread throughout the country allowing young and old the reminiscing of handcrafted beers of different flavors that are fermented into highly digestible drinks filled with enzymes and bold flavors. Older quality millers, bakers, cooks, small in size but amazingly good in quality both product wise as in community life within their business and around their towns are growing in popularity without expanding enough to loose their motto. You have to reach out to see them, travel to taste their products and live a bit of their story. These are amazing trips to take as they are heartwarming an give a sense of a world that it doing the right thing. Some are getting out word by word, not necessarily in the media but we can all get to them and learn or at least absorb some of their generosity towards life and the earth. Chefs that keep their own small places, no matter how popular they become, the exact same way they always have are a delight to go to. 
Last but not least DISCOVER the mixture of sweet and savory foods that are being served at parties and social gatherings to elevate the tone of culture of the event. One example of these are the savory yogurt sauces filled with turmeric, curries, Moroccan spices and greek olives. Be a part of this fearless trial of the unknown. Worst case scenario, have a laugh and try something else another day. Remember we all have our own particular tastes and somethings will taste different, just enjoy the journey to all the variety of experiences this world has. Many of them are just a block away, just go!

Pachi´s Blog en Creative Culinary

EATING OUT? do it right!

Stanford Park Hotel, Palo Alto, California

CreativeCulinary by Pachi
Neiman Marcus Palo Alto, California

Pachi´s Blog en Creative Culinary
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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.