Wait. What?

Wait. What?

Last night Avery asked me, “Have you heard about the seven men who drugged and raped a girl at Cornell?”

Since it’s all over social media—and she’s almost 14—I figured it warranted a discussion.

When I referred to the woman as Jane Doe, Avery said, “I thought Jane Doe meant dead people?”

I explained that Jane Doe can be used for an unidentified deceased woman, but it’s also a legal placeholder when a woman’s identity is unknown or intentionally being protected. In this case, it protects the identity of the woman making the allegations.

Then we got into the much bigger conversation.

I explained that allegations this serious should absolutely be taken seriously.

But an allegation is not a verdict.

And right now, the evidence is complicated. New evidence and additional reporting seem to be emerging almost daily.

The Tompkins County District Attorney initially said the six-page sworn statement Jane Doe signed in 2024 described her participation in drug use and sexual activity as voluntary, conscious and consensual and did not allege that she had been drugged against her will or gang raped. That statement was central to the initial decision not to pursue criminal charges.

But now there is another important piece of evidence.

CBS obtained a transcript of Jane Doe’s original November 2024 interview with Cornell University Police—the interview from which that written statement was produced.

And the two apparently do not say exactly the same thing.

According to CBS’s reporting, during that interview Jane Doe distinguished between different portions of the night. She described some of the initial sexual activity as something she was “pretty OK with,” while also describing herself as extremely intoxicated.

She also told the investigator that she was being physically hit very hard.

Later in that same interview, she explicitly told police that she was certain she had been raped.

Here is where I would start asking a lot of questions.

According to the transcript obtained by CBS, the investigator prepared the written statement from that interview, read her account back to her word for word, gave her an opportunity to clarify or correct it, and she reviewed the revised six-page statement the following day before signing it.

Yet the DA says the explicit rape allegation contained in the interview transcript was not in the sworn statement his office received.

He also says his office was never given the full interview transcript.

Why?

Why didn’t that allegation make it into the sworn statement?

Was something omitted while the interview was being converted into a written statement?

Was she afraid to put certain things into a document she had to sign?

Was she under pressure?

Was she still processing what had happened?

Did she understand or characterize parts of the experience differently at different points?

Or is there another explanation entirely?

We don’t know.

And that is precisely why you investigate instead of filling in the blanks with whichever explanation supports what you already believe.

I also explained to Avery what we call contemporaneous evidence—evidence created at or near the time something happened.

CBS has reported on screenshots that a source says show texts exchanged between Jane Doe and one of the defendants two days after the alleged assault. Her attorney confirms that she exchanged texts with this defendant shortly afterward, but he has not authenticated those particular screenshots. He says she was traumatized, in denial and trying to understand what had happened.

That matters.

But so do the messages.

One does not automatically cancel out the other.

And THAT led us into another incredibly important conversation:

Consent.

Consent to one sexual act is not consent to every sexual act that follows.

Consent to one person is not consent to another.

Consent can be withdrawn.

And intoxication can affect someone’s capacity to consent.

Trauma can also affect the way someone remembers, processes or describes an experience afterward.

We also talked about an unfortunate reality for women: sexual behavior is still judged by an enormous double standard. A man with multiple sexual partners may be praised as a stud. A woman making the exact same consensual choices can be humiliated, labeled or slut-shamed.

It isn’t fair.

But pretending that double standard doesn’t exist doesn’t prepare our daughters for the world they actually live in.

So shame by itself doesn’t tell us what happened either.

Shame can accompany sexual assault and trauma.

Shame can also come from being judged for consensual sexual behavior.

People can misremember. People can have fragmented memories. People can process trauma later. People can change how they understand an experience. People can be afraid. People can be mistaken.

And yes, sometimes people lie.

We do not know which of those things, if any, applies here.

Her state of mind matters.

What did she understand was happening at different points that night? What was her level of impairment, if any? Was she frightened, confused, overwhelmed or trying to process events afterward? Did her understanding of what happened change as she remembered or learned additional information?

Those are legitimate questions.

But we cannot answer them for her.

That is why the chronology matters.

What did she say happened? When did she first report it? What did she tell investigators? What appears in the contemporaneous communications? What do witnesses remember? What physical, medical or toxicological evidence exists, if any? What corroborates the various accounts? What contradicts them?

And if there are meaningful differences between an earlier sworn statement and later allegations, those differences deserve examination.

That does not automatically mean she was dishonest.

Trauma, fear, intoxication, confusion, incomplete memory or information learned afterward can affect an account.

But neither should we automatically assume one of those explanations.

We should ask.

And the same standard should apply to everyone else involved.

What did the other people present actually witness?

What did each person know at the time?

Which statements are firsthand?

Which are secondhand?

Which details can be independently corroborated?

Multiple people repeating the same information isn’t necessarily independent corroboration if that information ultimately came from the same source.

Conversely, an inconsistency does not automatically disprove an allegation.

Evidence has to be examined both for where it fits and where it doesn’t.

But there is another question I keep coming back to.

And in some ways, it troubles me even more.

Where were the men willing to say, “Wait. What?”

The civil complaint alleges that a message was sent to a fraternity Snapchat group suggesting that a woman upstairs was sexually available.

If the evidence establishes that men received and understood such a message, I want to know what happened inside that group.

Did anyone stop and ask what that meant?

Did anyone ask whether she knew what was being said about her?

Whether she had agreed to it?

Whether she was capable of consenting?

Whether she was okay?

And if somebody recognized that something might be wrong, did he say anything?

That question exists independently of determining which men, if any, ultimately bear criminal responsibility.

Because there is something very human happening underneath all of this.

There is a concept in social psychology called the bystander effect. When other people are present, responsibility can become diffused.

Someone else will handle it.

Someone else knows more than I do.

Nobody else seems alarmed.

Maybe I’m overreacting.

If everybody else is going along with it, maybe it’s fine.

Sometimes what a group desperately needs is one person willing to interrupt that consensus.

Wait. What are we doing?

There may be an even older tension underneath the bystander effect: the tension between the atavistic and the altruistic.

Atavistic behavior pulls us backward—toward instinct, dominance, tribal loyalty, self-preservation, conformity and the safety of the group.

Altruism asks something harder of us.

It asks us to recognize another person’s humanity even when doing so is inconvenient, uncomfortable or socially costly.

Groups can amplify the atavistic.

When everyone around us appears comfortable with something, our threshold for questioning it can begin to move. Responsibility diffuses. Behavior becomes normalized.

And the question quietly changes from:

“Is this right?”

to:

“Is anyone else objecting?”

Those are not the same question.

The altruistic person interrupts that process.

He risks being the difficult one.

The humorless one.

The one who ruins the night.

The one whose friends tell him to relax.

And he says it anyway:

Wait. What?

At what point does another human being’s vulnerability become more important than belonging to the group?

That question made me think about Kitty Genovese.

Kitty Genovese was murdered in Queens in 1964, and her death became one of the most famous stories in American social psychology.

For decades, many of us were taught some version of the same horrifying story: 38 people witnessed a woman being murdered, heard her cries for help and did nothing.

Her murder helped inspire research into what became known as the bystander effect.

But there is another reason Kitty Genovese belongs in this conversation.

The story most of us learned about her wasn’t entirely accurate.

Later examinations substantially challenged the famous account that 38 people simply watched her murder and refused to intervene. Some people could not see what was happening. Some did not understand the severity of what they were witnessing. And there is evidence that people did attempt to intervene or summon help.

That doesn’t make what happened to Kitty Genovese any less horrific.

But think about the irony.

One of the most famous stories we tell about groupthink also became an example of what can happen when a compelling narrative is repeated so often that people stop examining the evidence beneath it.

And THAT is precisely why I am unwilling to do the same thing here.

I thought about another case, too: Rolling Stone’s infamous UVA story, A Rape on Campus.

Not because the cases are the same.

They are not.

And we currently have no basis to conclude that Jane Doe fabricated her allegations.

I thought about UVA because it demonstrated the consequences of abandoning verification when an allegation is so disturbing that people become afraid to question it. Rolling Stone’s story ultimately collapsed under scrutiny and was retracted after serious failures in reporting and fact-checking.

The damage went in more than one direction.

People who were accused or implicated suffered consequences.

And legitimate survivors suffered too, because a spectacularly failed story gave people another reason to be skeptical the next time a woman came forward.

But the opposite mistake can be devastating as well.

A truthful victim can be dismissed because her account isn’t perfectly linear, because her behavior afterward doesn’t conform to somebody else’s expectations, because she initially consented to something else, or because trauma affected the way she understood or reported what happened.

That is why we examine the facts.

Not because we automatically distrust women.

Not because we automatically trust men.

Because the consequences of getting it wrong—in either direction—are enormous.

There may ultimately be evidence establishing that crimes occurred here. If criminal guilt is proven beyond a reasonable doubt, those responsible should be held accountable under the law for every crime proved.

There may also be evidence that changes our understanding of some or all of the allegations.

We don’t know yet.

And saying we don’t know has somehow become confused with refusing to believe victims.

It isn’t.

It means recognizing the difference between compassion and conclusion.

And I explained something else to Avery that matters enormously:

Due process belongs to all of us.

An accusation deserves serious investigation.

Evidence deserves serious scrutiny.

And in a criminal prosecution, the accused are presumed innocent unless guilt is proven beyond a reasonable doubt.

We don’t get to begin with a conclusion and work backward.

That is why we investigate.

That is why contemporaneous evidence matters.

That is why discrepancies matter.

That is why corroboration matters.

That is why the accused are allowed to answer allegations against them.

And that is why an allegation—even a horrifying one—is not itself proof of guilt.

Taking an alleged victim seriously and withholding judgment are not contradictory positions.

So I am willing to keep reading.

I’m willing to change my understanding when new evidence warrants it.

I’m willing to ask uncomfortable questions of every account—including the ones that support what I might already believe.

What I’m not willing to do is fill gaps in the evidence with certainty simply because uncertainty makes us uncomfortable.

And THAT was really the lesson I wanted Avery to understand.

She doesn’t have to decide what happened because social media already has.

If somebody brings it up at school, she is perfectly capable of saying:

“I don’t know what happened. That’s what the investigation and the law are for.”

Take allegations seriously.

Understand consent.

Examine the evidence.

Respect due process.

Those things are not mutually exclusive.

But I hope there is another lesson here, too—one that has nothing to do with courts, prosecutors or standards of proof.

If you’re ever standing in a room where everyone else seems willing to go along with something that doesn’t feel right, don’t assume their silence means it is right.

Don’t wait for somebody else to object.

Don’t surrender your own moral judgment to the group.

Be willing to be uncomfortable.

Be willing to be unpopular.

Be willing to be the person who says:

Wait. Does she know about this?

Did she agree to this?

Is she okay?

What are we doing?

Because civilization isn’t demonstrated by having no primitive impulses.

It is demonstrated by what we do when those impulses collide with another person’s humanity.

Sometimes doing the right thing begins long before anyone knows whether a crime has occurred.

Sometimes altruism isn’t heroic at all.

Sometimes it’s simply one human being refusing to go along.

The Power of the Pause

The Power of the Pause

The most powerful skill I’ve learned over the years isn’t how to argue well or even how to solve problems quickly. It’s learning when to pause.

Every workplace, every relationship, and every leadership role eventually presents the same moment: someone becomes overwhelmed, emotions surge, and suddenly a small issue becomes a crisis.

At first it can feel confusing. You try to reason through the situation. You explain the facts. You attempt to calm the person down.

Eventually, though, something becomes clear.

The problem is often not the problem.

What you are actually witnessing is emotional dysregulation.

Emotional dysregulation occurs when someone becomes so overwhelmed by their feelings that their ability to process information rationally begins to shut down. The brain shifts into a stress response. Logic moves to the background while the nervous system takes over.

When that happens, the conversation stops being about facts and becomes about emotional survival.

Certain patterns begin to appear.

The tone escalates quickly.
Small situations become catastrophes.
Blame is directed outward.
Clarification is interpreted as criticism.
Facts are rejected because they do not align with the emotional narrative.

In those moments, the person is not really looking for a solution.

They are looking for relief from the emotional discomfort they are experiencing.

And very often they begin searching—consciously or unconsciously—for someone else to regulate those emotions for them.

Modern workplace research suggests these patterns are more common than many people realize. Surveys conducted by the American Psychological Association have found that nearly 60 percent of employees report experiencing significant stress at work, and many say they feel unprepared to navigate difficult interpersonal conflict.

Stress alone does not cause emotional dysregulation, but it often exposes the coping skills—or lack of coping skills—that people bring into challenging situations.


Seeing the Pattern

My understanding of this didn’t come only from textbooks.

I have a bachelor’s degree in psychology, and earlier in my career I worked in the mental health field with girls who had been removed from their homes and placed in DFS custody.

Those environments were anything but theoretical.

They were intense, emotionally charged, and sometimes dangerous. Situations unfolded in real time, often without warning.

Working with teenage girls already means navigating a stage of life filled with rapid emotional development and hormonal shifts. Adolescence is a time when identity and emotional regulation are still forming.

Add family trauma, abuse, and dysfunction to that already complicated developmental stage, and it often becomes the perfect storm.

Many of the girls we worked with were trying to process years of instability while still learning the most basic tools of emotional regulation. Their reactions were often big, immediate, and deeply connected to experiences that had shaped them long before they arrived in our care.

Research on Adverse Childhood Experiences (ACEs) helps explain why these patterns appear so frequently. According to the CDC, nearly two-thirds of adults report experiencing at least one significant adverse childhood experience, such as abuse, neglect, or household dysfunction. Individuals with multiple ACEs are significantly more likely to struggle with stress regulation, emotional reactivity, and interpersonal conflict later in life.

Later, during my master’s program—where I completed 36 hours of graduate-level coursework in criminal psychology—the work centered on a fundamental question: what causes one person to act destructively while another, often facing similar circumstances, chooses a different path?

Much of the study focused on patterns—family trauma, environmental influences, and the subconscious motivations that shape outward behavior.

What people say on the surface is rarely the entire story.

Behavior is often the visible expression of something happening underneath.

Once you begin to see those emotional currents, it becomes difficult to stop noticing them.


The Rescue Trap

There is a psychological framework often called the Drama Triangle, which describes a dynamic that appears in many conflicts.

It consists of three roles: the Victim, the Persecutor, and the Rescuer.

Someone who feels overwhelmed casts themselves as the victim. Someone else—often the person delivering information, naming a truth, or setting a boundary—quickly becomes the persecutor.

And then a third role appears: the rescuer.

The person expected to smooth things over.
To soften the message.
To repair the emotional fallout.

What often goes unnoticed is that the rescuer is frequently the same person who set the boundary in the first place.

You say what needs to be said.

The other person reacts.

And suddenly you find yourself managing their reaction—backtracking, clarifying, softening, or trying to calm the emotional wave that followed.

At first this can feel compassionate.

It feels like you are helping.

But over time it becomes exhausting.

Because when you repeatedly rescue someone from their emotional responses to boundaries, you unintentionally prevent them from learning how to regulate those responses themselves.

And eventually you come to a difficult realization.

You can speak honestly.
You can set boundaries.
You can offer care.

But you cannot be responsible for stabilizing every emotion that those truths awaken in someone else.

At some point compassion stops meaning “fix it” and starts meaning “allow them to feel what they feel.”


When the Rescue Stops

At one point I found myself caught squarely in the rescue trap.

I had an employee who I also considered a friend. In many ways she was an excellent worker. She was helpful, willing to work hard, reliable, funny, and engaging.

But emotionally, she was constantly in crisis.

Every day there seemed to be some new cliff she needed to be talked down from. Situations that most people would see as minor inconveniences quickly became full-blown emergencies in her mind.

At first, I tried to help.

I listened.
I explained.
I reassured.

Without realizing it, I had slowly become her emotional landing pad—the place where every frustration, fear, and grievance was unloaded.

Eventually I asked something different of her.

Instead of immediately validating the emotional reaction, I asked her to look at the situation rationally.

That moment created a choice.

She could pause and reconsider.

Or she could double down.

She doubled down.

The messages grew longer. More emotional. The accusations more dramatic. The narrative drifted further away from the reality of the situation.

So I stopped responding.

As the younger generation might say, I simply left her on read.

Not out of cruelty, but because continuing the exchange would have meant stepping back into the rescuer role.

The messages became more indignant. More defensive. More irrational.

When others tried to calmly explain the situation, she insisted she was being attacked.

At that point the pattern became unmistakable.

Some people, when given the space to reflect, eventually step back and see the situation more clearly.

Others cannot.


When Boundaries Are Misread

At one point she said something that revealed the dynamic more clearly than anything else.

“I thought you were my friend.”

For a moment I considered responding.

Part of me wanted to say that friends don’t treat each other the way she was treating me.

But I also knew something else.

That response would not lead to clarity.

It would lead to defensiveness.

The conversation would become a battle over who was right rather than an opportunity for reflection.

And I don’t do that.

So I left it alone.

I know what friendship looks like.

It includes respect, accountability, and the ability to hear difficult truths without turning them into personal attacks.

Someone who is deeply caught in emotional dysregulation rarely has the ability to hear that message in the moment anyway.

Trying to force the realization would only create more conflict.

So instead I did the thing that had become the central lesson of the entire experience.

I paused.

And I left her with her own words.

Where I Learned It

Part of the reason I eventually learned the value of the pause is because I grew up in an environment where it didn’t exist.

In my family, conflict was immediate and intense. If something was wrong, it was addressed right away. Voices were raised. Emotions ran high. Harsh words were sometimes exchanged.

Eventually there would be resolution.

But usually only after the emotional storm had already passed.

Once everyone cooled down, apologies were often made and the situation would seem settled. At least until the next disagreement surfaced and the old argument found its way back into the conversation again.

Nothing was ever truly let go.

Psychologists sometimes refer to this pattern as grievance collecting or scorekeeping. Instead of conflicts being repaired and released, they remain stored away—ready to reappear during the next moment of tension.

Over time, this kind of environment can teach people that confrontation must always be intense in order to be honest.

But what makes this interesting is that I did not grow up learning emotional regulation.

I learned it later.

Psychologists studying resilience have found something hopeful: roughly one-third of people raised in high-conflict or unstable environments consciously develop healthier coping and communication patterns as adults.

In other words, people are not doomed to repeat the emotional patterns they grew up with.

Some people repeat them.

Others learn from them.

Over time I began to notice the patterns around me. I saw how quickly conflicts escalated when emotions took control and how much unnecessary damage those moments could cause.

So I began teaching myself something different.

To pause.


Emotional Regulation on the Field

Later in life, I saw another version of these lessons while coaching young girls in cheerleading.

Some of them joined because they imagined cheerleading as the world they saw from the outside—cute skirts, bright smiles, and the idea of being one of the popular girls. I understood that perspective. I had been a cheerleader myself in high school and made varsity my sophomore year.

But they learned quickly that a cheerleader is much more than the skirt she wears.

Cheerleading is a physical sport. Flyers and back spotters lift and support one another, and in many moments one athlete is literally placing her safety in the hands of another.

Before every stunt there has to be communication.

“Ready?”
“5, 6, 7, 8.”

That rhythm isn’t just about starting a routine.

It’s about synchronization.

Everyone has to move together. If one person is early or late, the stunt can collapse.

Because of that, the team had to learn emotional regulation just as much as physical coordination.

Conflicts happened—as they do with any group of young people. But the rule was simple: if something needed to be addressed, we handled it right there. It didn’t bleed into the next practice. It didn’t become hallway gossip or a topic of conversation weeks later.

We worked it out.
We repaired it.
And then we moved forward together.

I used to joke that my coaching style was somewhere between Mary Poppins and General Patton—firm expectations wrapped in encouragement.

Over time something beautiful happened.

The girls learned to communicate clearly, rotate leadership roles, and lift one another up—not just physically, but mentally and emotionally.

And I’ll admit, even now I get a little misty-eyed remembering those moments when they walked out onto the field ahead of me.

I didn’t lead them.

They led the way.

I walked behind them.

A leader sometimes needs to stay behind the flock, letting the most nimble move forward while quietly guiding the direction. From the outside it may look as if the group is simply moving together, not realizing that someone steady is helping hold the path.

Watching those girls step onto the field—confident, focused, and ready—was one of the greatest moments of my teaching life.

Because what they were really learning out there wasn’t just cheerleading.

They were learning trust.

Communication.

Leadership.

And the discipline of pausing long enough to move forward together.

Even years later I still receive messages from former students that simply say:

“Thank you, Coach Steph.”

Those notes remind me that emotional regulation is not just a psychological concept.

It is a life skill.


Skills That Used to Be Taught

Recently I walked into a fast-food restaurant and stepped up to the counter.

The young woman behind the register simply stared at me.

No greeting.
No “hello.”
No “welcome in.”
No “can I take your order.”

Just silence.

It struck me in that moment that we may be living in a different world.

People often joke that each generation is gradually losing manners, work ethic, and moral values. It’s easy to laugh about that idea, but the moment stayed with me because it reflected something deeper.

Many of the small skills that once helped people navigate daily interactions are simply no longer being taught.

How to greet someone.

How to make eye contact.

How to communicate clearly.

Even simple practical habits—like counting back change from a bill instead of just staring at the number on a register—are becoming less common.

It isn’t necessarily a lack of intelligence or ability.

More often, it’s a lack of training.

Work ethic, communication, emotional regulation—these are not traits people are born with. They are skills that used to be taught by families, schools, mentors, and early workplace experience.

When those lessons disappear, people enter adult environments without the tools needed to navigate stress, disagreement, or responsibility.

And when that happens, even small conflicts can escalate quickly.

Which makes something as simple as a pause even more important.

Because sometimes the difference between chaos and clarity isn’t intelligence or authority.

It’s whether someone in the room knows how to slow things down long enough for reason to return.


The Quiet Strength of Steadiness

Over time people begin to recognize steadiness.

When situations become tense—when emotions run high and something needs calm resolution—I often find that I am the person people turn to.

Not because I ask for that role.

But because calm is noticeable.

Organizations and teams tend to recognize people who can remain steady when others are overwhelmed. Those individuals are often entrusted with leadership not simply because of their technical ability, but because they bring stability into chaotic situations.

In my own work life, that steadiness has led to opportunities I am deeply proud of.

I was chosen to run the front of the house in my workplace—responsible not only for operations but for managing people, personalities, and pressure in real time.

I was also selected as a hole captain at a major PGA golf tournament, overseeing a team of seventeen people. Anyone who has worked around a major sporting event knows how quickly things can become stressful when the pace is fast and the expectations are high.

In those moments, what people need most is not someone who reacts.

They need someone who remains calm enough to think.

Leadership research increasingly confirms what experienced managers often observe: emotional regulation is one of the most important leadership skills a person can develop. Studies on emotional intelligence suggest that as many as 90 percent of top-performing leaders score high in emotional self-awareness and emotional regulation.

A steady presence slows the emotional momentum of a room.

It allows rational thinking to return.

Leadership is not about control.

It is about remaining grounded while others are overwhelmed.

And when people repeatedly trust you to hold that role, it becomes a quiet affirmation that the discipline of the pause matters.


The Lesson

Helping someone does not mean absorbing the full weight of their emotional reactions.

You can listen.

You can clarify.

You can offer solutions.

But emotional responsibility ultimately belongs to the person experiencing the reaction.

Sometimes people learn.

Sometimes they don’t.

And sometimes the most compassionate thing you can do is step back and allow the moment to unfold.

Because between reaction and response there is a small space.

And in that space lives something incredibly powerful.

Clarity.

Choice.

And the quiet strength of the pause.

Quick Pickled Vegetables

In the kitchen, I’ve learned that not everything needs to be fixed immediately.
Some things simply need a moment to settle.

Pickling is a lot like that.

The vegetables go in sharp and raw.
The brine is bright and intense.
But when you give it a little time, something changes. The edges soften. The flavors balance. What first felt harsh becomes something vibrant and alive.

Sometimes the best thing you can do is pause and let the moment transform itself.

Print
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Quick Pickled Vegetables

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  • Author: Stephanie Bosch
  • Prep Time: 10 minutes
  • Cook Time: 5 minutes
  • Total Time: Pause / Pickling Time: 1 hour (or overnight for deeper flavor) Total Time: 1 hour 15 minutes
  • Yield: Servings: 6–8 servings

Description

The first taste is always the sharpest.

Give it a little time.

Just like people, vegetables settle once the moment has had space to breathe.

Quick pickled vegetables add brightness and crunch to:

  • grain bowls and Buddha bowls

  • sandwiches and wraps

  • tacos or rice bowls

  • avocado toast

  • charcuterie or snack boards

  • salads needing a little acidic lift

They also make a beautiful garnish for soups and noodle dishes.


Ingredients

Scale
  • 1 cup rice vinegar or apple cider vinegar
  • 1 cup water
  • 1 tablespoon sugar (optional but recommended for balance)
  • 1 teaspoon kosher salt
  • 1–2 cloves garlic, smashed
  • ½ teaspoon mustard seeds
  • ½ teaspoon black peppercorns

Vegetables (mix and match):

  • cucumbers, thinly sliced
  • carrots, shaved or cut into matchsticks
  • radishes, sliced
  • red onion, thinly sliced
  • bell peppers, thin strips
  • green beans

Instructions

  1. Pack the vegetables into a clean jar.

  2. In a small saucepan, combine the vinegar, water, sugar, salt, garlic, mustard seeds, and peppercorns. Bring just to a simmer until the salt and sugar dissolve.

  3. Pour the warm brine over the vegetables until fully covered.

  4. Let the jar sit on the counter for about 20–30 minutes to cool slightly, then place in the refrigerator.

  5. The vegetables will be lightly pickled in about one hour, but they become even better if you let them sit overnight.


Notes

• Thin slicing is key for quick pickles. The thinner the vegetable, the faster it absorbs the brine.
• These pickles keep well in the refrigerator for up to 2 weeks.
• Feel free to experiment with spices—dill seeds, coriander, chili flakes, or fresh herbs can add wonderful variation.
• The brine should taste slightly stronger than you expect; the vegetables will mellow the flavor as they absorb it.

Storage: Refrigerate up to 2 weeks

Don’t shoot the messenger

Don’t shoot the messenger

This piece was written by my good friend and neighbor, Kelly Wolz.  It is dedicated to all the girls I’ve loved before, my sisters of the present, and all the women I will meet and share life with in the future.

My sentiments exactly.

XOXO,

Steph

———–

I have been seeing a lot of reviews on the Barbie Movie, and to be honest, I haven’t seen it, and I’m not sure if I will.

It’s not that I’m not a supporter of females or blind to all the adversities we feel and deal with daily. Trust me. I could write a book on how dirty I and some women in my industry have been played.

Disclaimer, I know what I’m about to say will come off as wholly arrogant, and that’s okay. I feel a bit entitled and proud of my hard work and where I am, and it didn’t come easy.

Sadly, I’m not the norm regarding confidence, and I’m incredibly comfortable in my skin.

Here is the truth. Unfortunately, it’s not all sunshine and rainbows regarding being a confident female. Unfortunately, that confidence comes with extreme guilt, sadness, hate, and wonder.

Regarding the hate, I take action from Jay Z’s playbook “Gone brush your shoulders off.”

It’s the wonder of women that always gets me messed up. Women always wonder what other women have or how they walk around with such confidence—constantly questioning the validity of their own persona and doubting that someone with a certain face, size, kind of car, hair, makeup, kids, husband, no husband, etc could be so happy.

Instead of being happy and proud, most women are in disbelief and wonder why someone could be so delighted with who they are and what they have.  

Just know, What’s good for me or someone else, may not suit you. Good thing, I am me, and you are you.

And for me one of the hardest things for me as a female is to watch another female (especially if it’s someone I respect) bring another female down. What’s even worse than that???

Witnessing such beautiful women struggle with what they see in the mirror and then letting that image affect them mentally.

So you know, some of the most physically beautiful friends and family I have, maybe some of the most insecure people I know.

Society has led people to believe we should be concerned and worried about women who don’t charm the world and the insecurities they may have as a result. (Don’t worry about us; our milkshakes can still bring the boys out to the yard). 😉

I am more concerned about our children and the women who hold the power to charm the world and feel that pressure always. They spend their time counting calories, feeling the need for the best of everything: the perfect body, hair, clothes, and makeup.

It’s almost as if the world treats them like performers. Their sole purpose is to be easy on the eyes of society.

And the moment they take a break from trying to impress the world, they feel that negative energy from everyone because people hold so much value in their beauty that they don’t take the time to see their inner beauty.

Ladies, can we make a pack? To be more supportive of each other and more open about our confidences and insecurities. Can we build each other up instead of ripping each other down when we think someone has surpassed where we want to be?

Let’s use our women super powers and determination to ensure our children have fewer adversities than we do. We are all in this together ❤️

You Gotta Nourish In Order To Flourish

You Gotta Nourish In Order To Flourish

One of my “favorite book” recommendations is a book that I used to gift to my health coaching clients. It is called “The Mindful Diet How to Transform your Relationship with Food for Lasting Weight Loss and Vibrant Health (Wolver, Ruth, et al.,2015). The cover is a little tattered and torn, but no worse for wear, as they say!  Deeply rooted in Psychology, I like it because it helps you understand your relationship with yourself–from many angles. And we, the readers, are gifted with tools and easy ways to create sustainable changes for a healthy life.

I am on day 4 of a 7-day detox, in which the first two days are an herbal liquid fast. When you don’t eat for 68 hours, it’s an easy way to understand and know your cravings! You can even write them down if you want. It’s an excellent way to check in with ourselves.

During this time of fasting, I realized that I had ebbed away from the things that brought me actual physical, mental, and spiritual well-being. I know how I feel when I take care of myself in all those ways, And I also know what it feels like to neglect myself in those ways. Holistic health is the Tao of Happiness!

I have also decided to give up alcohol for the time being, if not forever. And not just because it’s awful for my body. My reflux and weight gain are directly correlated to my alcohol consumption. But I am rebelling against our cultural love of alcohol. Alcohol is poison. It is not medicine. Though I believe many people use it that way.  It numbs, but it’s also death to more than just brain cells. I know someone in a coma RIGHT NOW because of a drunk driving incident.I saw a great quote: “Alcohol is the only drug that if you DON’T do it, people assume you have a problem. Now, that’s a problem.   But it’s everywhere. EVERYWHERE!

And I want to fall in love with good nutrition again because guess what? It can also taste good! That idea is what made me want to become a professional chef. I also know that I want to eat good food and not just eat what tastes good. Oreos are vegan! And guess what? Our healthy tastebuds have been hijacked!

Our entire understanding of what to eat has been conflated and confused. We are disconnected between what goes in and what comes out of us! But no wonder we have commercials for “Arby’s—We got the meat.” The next damn commercial is for Lipitor or Viagra. I just read that the average 40-year-old takes two long-term prescription medications daily. It goes up A LOT the older we get. The number of pills my 82-year-old stepdad takes is staggering. Watch the documentary “Game Changers.”

Change is possible, but it is also incremental. One of the things that I always say is, “Think Evolution, not Revolution. Change takes practice. Like anything else, it takes a desire and effort, but pace yourself. I tend to take off quickly! Also, we need to get out of our way. My friend did the Hard 75. Her advice is, like Nike, “Just do it.” Hey, monkey mind, stop thinking about it and go do it already!

In psychology, we talk a lot about the mind all the time! But how many of us understand what it even is? Ha! Here’s a quick Psych 101 lesson. The first layer of our mind is the waking mind, also known as the chattery mind. It’s the always-thinking, mile-a-minute mind that likes to achieve satisfaction!

The second layer of our mind is our reactive mind. The “what do we do mind.” “Do I go home and fix dinner or run yourself through a drive-thru?” This is the judgmental mind that loops all of us! This mind can trick even the most experienced of us!  “Eh, I’ll make dinner tomorrow night.”

And the third and final mind is the wise old owl mind. The mind simply does what it needs to do, even if it’s hard, because it knows it’s essential. It is also the practicing mind.  Repetition and practice are what allow change to change us!

Excerpt from The Mindful Diet How to Transform your Relationship with Food for Lasting Weight Loss and Vibrant Health. Wolver, Ruth, et al.,  2015

 

In effect, it is from this perspective that one can become a teaching mind. It takes discipline as well as desire to achieve “real” change. From now on, my hope is to share what I know. And I promise to practice what I teach. I love cooking. Food is life. But there is so much more to proper health and well-being than what we eat. Don’t worry. I’ll still share recipes because I will never stop cooking!

From this day forward, this space will be all-encompassing, holistic, and from a place of authenticity and selflessness.  It’s not about me, yet it is about me. This is why I share my cooking videos, but I’m not in a bikini doing it!  In fact, you’ll rarely see my face. I believe in plant medicine, and yes, I am pro-marijuana.  I believe in moving and stretching the body, but I don’t think that has to be in a gym. I will explore topics in alternative medicine, psychology, and spirituality.  I believe in a higher power. In practice, I am an omnist; I don’t believe there is one path to transcendence (though much of my practice is rooted in Buddhism), and I am not here to judge or deny anyone for their beliefs.

And as to the knowledge I share, I humbly say that most of what I know comes from standing on the shoulders of giants. Those brave souls paved the way for folks like you and me to know and grow!  So you will often hear me reference doctors, researchers, educators, activists, mentors, and musicians.  I will also share personal experiences and stories of my friends and me.

I am an ardent follower of people like Dr. Michael Greger, MD, Dr. Neal Barnard, MD, Dr. T. Colin Campbell, Ph.D.; and Dr. Stephen Cabral, ND.

I hope to impart wisdom and humor from great contemporaries like Maya Angelou and Matthew McConaughey (if you haven’t read his “Greenlights” book, ya gotta); and neuroscientist Andrew Huberman just to name a few.

Furthermore, I will reference activists like John Muir, Sierra Club, Peta…and THAT list goes on and on! Just a forewarning, tho, on the topics of animals and our planet, I’m going to be factual and blunt.

Finally, I encourage people to have reasonable, even heated, discussions!  I am a very passionate person! And I love being in the scrum!  But I will literally block people from my page if they cannot have a dignified and respectful conversation.

Helping others by helping ourselves is the best gift we can give the world.

#The journey of 1000 miles…

XOXO —Steph

“What we seed, we feed.” 

The Mad Dash to the Middle

The Mad Dash to the Middle

It is no secret that our educational system here in the US is far behind its peers. Our investments in healthcare and education have not only fallen short, but they have also fallen short to our detriment. We are ranked 27th in the world, both in health and education. We are 38th out of 71 countries when it comes to math scores and 24th when it comes to science. While countries like Finland, Iceland, Denmark, and the Netherlands currently lead the way, the US continues to fall behind consistently. If the government does not like spending money on education, does that mean should just settle for living in a society where knowledge and power are only afforded by the rich? Suffering of course are the anxious poor wanting more of what they rich have, yet always receiving less? I suppose this is the curse of capitalism, but that is a topic for another day.

Under Trump’s tutelage, the current head (cough, cough) of the Department of Education Betsy Devos, supported $5.6 billion in cuts from its fiscal budget. Thankfully he backed away from his attempt to cut federal aid for the Special Olympics program. But I guess it was a little harder to sneak that one past. Sneak past whom. I’m not sure. Education and healthcare are not topics much-lamented over here in the US.

I don’t want to bash a broken educational system. But like our healthcare system, I no longer wish to be a part of it. This year, with the help of a dedicated community of self-educators, I will begin the academic instruction of my children. Now, this may sound like a lofty aspiration, or even a slow descent into madness; either way, I have no reservations about my decision. I do not want my children happily educated in the middle of a substandard bell curve, so they can graduate and be chewed up and swallowed into the belly of a capitalistic beast.

On our way to dinner the other evening, we saw a woman standing on the side of the road with a broken-down minivan. She looked tired and hot, maybe about twenty-five years old. She had taken her baby out of the warm car and sat her carrier on an even hotter concrete, while a two-year-old boy was making a run for it every time she turned her back. We passed by, and without a word, my husband circled back around. When we got to her, she was sobbing. It turns out she was a single mom living at a weekly rental motel. She had reached her limit. She was not just crying; she was sobbing. The weight of her life was taking its toll. The weight of driving across the state with no air conditioning, crying babies in the back seat, and just enough gas from her step-dad to get them home took its toll. Well, almost home. She was grateful, embarrassed, tired, scared, on her last leg. I don’t think I’ll ever forget her. Her greatest sin? She was poor and likely “uneducated” poor. She was trapped. And I can’t help but recoil knowing that we are considered a modern industrialized society. Imagine the poor, illiterate women in developing countries; it’s mindboggling.

But man, or woman, poverty and lack of education are conscious means of control. My mom always used to say, “they can take the house, or your car, they can even take your life, but they can’t take your education.” Not exactly sure who “they” are…so we’ll call them “the man!” But she was correct. Education teaches literature, math, science; this is true. A well-rounded, solid education should also teach you to think for yourself, to question everything, not to believe everything you hear or see, to examine and reflect upon everything. That will be my goal here on my homeschool page, to be the teacher and the student.
I am looking forward to this new journey.