Wednesday, July 31, 2013

Super easy kale chips

Kale has been present in each of the last 5 weeks of my CSA. This week it was the tight curly variety. So for breakfast a few days ago, we made kale chips! You can totally alter the spices, we just used olive oil and lemon zest. They are addictive and the kids loved them. I'm serious!

1 large bunch of kale (I used 2 small bunches)
Olive oil, probably around 1 large tablespoon but more if needed
Grated lemon zest
Flaky or course sea salt, I used seasoned sea salt

Preheat the oven to 300ºF. Line 2 baking sheets with parchment or silicone baking mats.

Trim the tough stems from the kale leaves. Chop the kale into 3-4 inch pieces (they will shrink during the cooking process). Drizzle olive oil, sparingly, over the leaves. If the are tight and curly you will need to get in there and massage the oil into the leaves. You want a light gloss on the kale but not too much oil. Add more oil if you need it.

Combine lemon zest and the salt in a bowl.  Use your fingers to combine. Sprinkle the salt/zest mixture over the kale.

Bake for 10 minutes. Switch the baking sheets and bake until the leaves are dry and rigid, not browned, 10-12 minutes longer.

Remove the kale with a spatula (or slide them off the parchment as I did) and let them cool on a wire rack.

They won't stay crisp for long so start eating!





Tuesday, July 30, 2013

Chilled Cucumber and Avocado soup!


Hi all - I made this on Sunday and it was delicious!  Perfect for summer and those fresh farmer's market cucumbers.....

Chilled Cucumber and Avocado Soup:


2 English cucumbers, peeled and chopped
1 avocado, pitted and peeled
½ cup plain low-fat Greek yogurt
2 Tablespoons fresh tarragon leaves, plus more for garnish
1 teaspoon grated lemon zest, plus 3 Tablespoons fresh lemon juice
Kosher salt and black pepper

Puree the cucumbers, avocado, tarragon, lemon zest and juice, 1 ½ cups water, salt and pepper (to taste) until smooth. Adjust the consistency with more water if desired. Chill.

Serves 4; serving suggestion – toast with olive oil/balsamic vinegar and prosciutto. 

Monday, July 29, 2013

10 Things You Should Not Refrigerate


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I came across this article on Real Simple and found it interesting. I am guilty of 4 of the 10. Oops! Now I know....

http://www.realsimple.com/home-organizing/organizing/kitchen/not-refrigerate-00100000087880/index.html

Friday, July 26, 2013

KEEP IT SIMPLE STUPID (KISS)!


My Nei Gong teacher is a very very smart man and he is also a great teacher.  His intelligence alone is not what makes him a great teacher.  His depth of understanding is what makes him a great teacher.  What does one have to do to understand something so deeply and fully?  
The simple answer is:
Sit With It.  
That is exactly what Einstein did.  He just sat and sat and sat until he figured it out.  That's also what my Nei Gong teacher does.  He sits and meditates and waits for the Tao to come to him.
When the mind is clear SIMPLICITY arises.  When simplicity arises the answers becomes clear.

In your Pilates practice do the same thing Einstein and my Nei Gong teacher do! Use mental focus and your breath to clear the mind and your movement will become simple, free and open.


Thursday, July 25, 2013

Junk Food Around the House

In general, I think I eat fairly healthily, but there are those days when I come home and realize a bag of something salty or fatty or generally nutritiously deficient has come along with me from the store.  Does this happen to anyone else?  No?  Just me then.  Full disclosure, I'm actually eating a piece of dark chocolate (my after dinner treat) right now.

I don't beat myself up over these occasional splurges; I see them as a nice treat and not a shameful encounter.  But it does seem that one of the best ways to avoid eating too much junk is simply not to purchase it in the first place.  It should be that simple, right?  However, I think we've all been in situations that make that harder said than done.  For instance, I share my home with a lovely man who has some very different ideas about what treats should come home from the grocery.  I can usually get around this problem by thinking of those snacks as 'his' and not to be touched, but it's not always easy with something delicious staring at me all the time.

There are lots of other reasons we run into food we'd rather eschew in everyday life.  Family, parties, the need for portable snacks and lunches, hectic schedules, and random cravings can all bring us into contact.  What tips and tricks do you employ to keep your diet healthy?  What's your biggest food downfall?

Wednesday, July 24, 2013

The ultimate massage tool?

I write this while sitting with a Lacrosse ball nestled under my left hamstring...yowza.  Although I know very little about the sport, I am in serious like with this little hard rubber ball.  One of my clients mentioned that her sports doc recommended it as a self massage tool instead of a tennis ball  which I have used before (if a lacrosse ball met a tennis ball in a dark alley, take a guess who would win).

Think of it as an uber-mini-more-targeted-foam roller.  Great release for hamstrings, piriformis, IT band, upper back, calf...basically any muscle or soft tissue that you can rest the ball under and apply pressure.

$1.99 at Sports Authority on Clark Street today. 

http://www.triggerpointbook.com/lacrosseballs.jpg

Tuesday, July 23, 2013

Functional Rehab for Sprained Ankles


Anyone who's tweaked or sprained an ankle should check out this recent article in the New York Times:

After a Sprain, Don't Just Walk It Off

I've had my share of foot and ankle issues from many years of dancing, and have spent many hours in the studio strengthening and realigning them with much success.  So, I was pleased to see this article discuss functional rehab, meaning not keeping off of that tweaked ankle/foot but getting on it as soon as possible so that joint doesn't loose mobility.  Take a look at the article (near the end) and ask your teacher to show you some exercises to help strengthen those feet and ankles.  They will thank you!

Sunday, July 21, 2013

Sunday evening philosophy 101

I recently came across this quote from a story by Norman Maclean, and it reminded me of how I like to think about teaching Pilates. And my own practice of Pilates to be honest. One of the things I love about my job is how important it is to be thoughtful, curious and open; I am better able to carry these virtues into my life.  Most of the time!

"All there is to thinking is seeing something noticeable which makes you see something you weren't noticing which makes you see something that isn't even visible."



Friday, July 19, 2013

I Love Wine and Pilates!



Check out this video of Chicago Bears player Brandon Marshall.  He talks about how he does Pilates 3x a week and loves it.  It's all about the core, baby.

Thursday, July 18, 2013

Exercise and Anxiety


Anxiety reduction is a topic near and dear to my anxious heart, so I was fascinated by an article I stumbled on recently concerning just that.  The article, written by Gretchen Reynolds for the New York Times, concerns the changes created in the brain as a result of exercise.  The research cited suggests that exercise creates new connections in the brain that are very excitable, but it also creates inhibitory pathways which dampen responsiveness.  This combination leads to a brain that is highly reactive to stimuli, but which is more able to bring itself to a state of calm and control even in the face of distress.  If you have any interest in the global effects of exercise, not only on the body, but on the mind, take a minute and read the article:

How Exercise Can Calm Anxiety

Wednesday, July 17, 2013

"Eating on the Wild Side"...how good are those veggies?


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I catch tidbits of stories on WBEZ, our Chicago public radio station.  I like the fact that they get into the arts and sciences and last week there was a Fresh Air interview with the author of "Eating on the Wild Side", Jo Robinson.  If you missed it (or most of it in my case), I have attached an excerpt of the transcript (http://m.npr.org/news/Health/195592468).  There are some facts that I hadn't heard before that I think are important to consider.

Dave Davies = interviewer
Jo Robinson = author

DAVIES: This is FRESH AIR, and we're speaking with health writer Jo Robinson. Her book, "Eating on the Wild Side" argues that ancient, wilder fruits and vegetables were healthier than many modern varieties. When we left off, she was talking about the benefits of eating red, leafy lettuce.
Describe what you do when you bring home your lettuce.
ROBINSON: Right.
(LAUGHTER)
DAVIES: I mean, this was interesting to read.
ROBINSON: Yeah. It's kind of a magic trick. In addition to looking at studies showing the nutrient content of our fruits and vegetables, I've been looking at the food sciences that are finally learning what we need to do to preserve and even enhance the phytonutrients in our food. This is a brand new science, about 15 years old. So I came across this study. It seems bizarre at first, but if you take your lettuce right from the store and you rinse it and dry it, and then, if you rip it into bite-sized pieces before you store it, you're going to increase the antioxidant activity, the antioxidant benefits that you get from that lettuce four-fold. You know, the next day when you eat it, it's going to have four times more antioxidants.
DAVIES: And that's because the plant is trying to react to my tearing it, as if it's threatened, and produce more...
ROBINSON: Exactly. Plants don't die when we pick them. They continue to respire and react to threats. And, you know, it thinks that we're this enormous cow that's eating it, and it's going to - you know, overnight, it's going to produce a lot of these phytonutrients so that the next time that cow comes around, it's going to ward them away.
DAVIES: Right. So I have to say, when I read this, this struck me as a lot of work, to take my greens, and then I'd wash them and then I'd dry them and then I tear them up. And we have those wonderful, convenient, you know, mixed greens now that come in sealed bags, or in those little hard plastic things with the lids. What about them? Are they OK?
ROBINSON: Most greens are what I call heavy breathers. And the scientists would say that they have a high respiration rate. And so as soon as they're harvested, they start absorbing a lot of oxygen, and oxygen is harmful to them. So they have to use up their stored antioxidants to protect themselves. And meanwhile, they're no longer producing carbohydrates, so they have to use up their stored sugars. And lettuce is one of a number of plants that, in just a few days after harvest, it's going to have fewer phytonutrients and antioxidants, and it's going to have less sugar. So many of these prepackaged greens might be two weeks old. They're not going to taste as good, and many of their health benefits are going to be lost before we eat them. And there's other fruits and vegetables that also burn up their antioxidants and their sugar at a really rapid rate, and they happen to be those superstars of nutrition that we're all encouraged to eat. So I'm just going to give you a list of things that you should get as fresh as possible, perhaps from a farmers' market - which is going to be probably fresher than a supermarket - and eat as soon as possible. And so it would be artichokes, arugula, asparagus, broccoli, Brussels sprouts, kale, lettuce, parsley, mushrooms and spinach. So all of those, just day by day, they're giving you fewer and fewer nutrients and reducing your opportunity to experience optimum health.
DAVIES: So some vegetables don't. Some of them will hold them when you store them. Those will tend to...
ROBINSON: Right.
DAVIES: ...give up the good stuff. So broccoli...
ROBINSON: Right.
DAVIES: ...don't leave it in there three days and then eat it.
ROBINSON: That's right. But garlic and onions and apples and a lot of the root vegetables can be stored for months and not change the benefits that they give you. So it's important to know. Like, you know, I think you should have an Eat Me First list on your refrigerator of those that you should eat the day you bring them home, or the next day. I mean, it could be a measurable difference in your health.


Tuesday, July 16, 2013

Beat the heat with WATERMELON!



I had a fantastic cocktail last week at a cookout and I can't stop thinking about it.  It was like a gin and tonic except it had fancy ginger ale in place of the tonic, and it was topped with watermelon puree.  It was incredibly refreshing and tasted delicious....so delicious in fact that I want to start using more watermelon in my kitchen creations.  So, this week I plan to make watermelon gazpacho to feed my craving and to beat the heat!  I'll be using the following recipe by Martha Stewart, but if anyone reading this has a better recipe please send it along!

http://www.marthastewart.com/332276/watermelon-gazpacho

Monday, July 15, 2013

50 Fun Summer Activities That Burn 50 Calories

Looking for ideas to burn a few extra calories? Be creative. One of my favorite things to do is have a "dance party" with my kids before bed. Check out this article and see if you can find something that will inspire you to get out, get moving and burn a few extra calories!

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http://www.huffingtonpost.com/2013/07/10/summer-activities-burn-50-calories_n_3530330.html?utm_hp_ref=@healthfitness123

Sunday, July 14, 2013

6 good reasons....

...to change up your workouts if they don't include pilates.


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1. Pilates improves your physical abilities
There’s a reason that Pilates is chosen by athletes, dancers and gymnasts. Many conventional workouts can create bulky and tight muscles. But if you want a long, lean look without bulk (but with the strength), Pilates may be just what you’ve been searching for. Pilates doesn’t rely on frequent repetition; it focuses on the whole body.

2. Pilates enhances body awareness
Since Pilates stresses the use of graceful and fluid movements, it can be a great way to get a better sense of the kinesthetics of your body, which can benefit balance, coordination and posture.

3. Pilates engages your mind
Like yoga, tai chi and Asian martial arts, Pilates is not just a workout for your body, but your mind as well. The smooth, slow, controlled movements paired with focused breathing creates a mind-body connection.

4. Pilates strengthens your core (and stabilizer muscles)
The term “core” refers to the muscles in and around your abdominal muscles and back – and no other exercise works these muscles like Pilates. Proper breathing control is also stressed in Pilates, adding to the numerous lists of benefits that one can attain through regular use of the exercise program.

5. Pilates prevents future injuries
Pilates helps to condition the whole body, not just certain muscles. This helps balance the muscles and strength of the body. And since no set of muscles is ever over or under-trained, there’s less risk of injury.

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6. Pilates boosts body efficiency
Very few exercises can help your body become more efficient in its movement. Why is efficiency so important? Being efficient means that your body moves in a way that is smoother, safer and less prone to injury.

Friday, July 12, 2013

Free Your Mind And The Rest Will Follow

Do you guys remember that En Vogue song "Free Your Mind" from the early 90's?  That was the jam!
It was about not being prejudiced and not judging by appearances.  I'm going to blow this metaphor up into a larger statement about what it means to FREE YOUR MIND and how that is directly related to how you look and act in your body.  Yes, I know I always ask the hard questions :)

I'm going to simplify here.  So, if your mind is a messy anxious hot mess how do you think your body is going to feel?  Free, light and fluid?  Not a effing chance in hell.  To truly feel good and look good in your body your mind has to be calm, centered and clear.  No matter how much someone works out if they are tense and rigid in their mind their bodies will follow suit and they will be riddled with injury and dis-ease.  

If you focus instead on freeing your mind first as En Vogue says, "the rest will follow."

Thursday, July 11, 2013

The Right Stuff



Today I was extra excited to hit the studio!  Not only did I have a private session with my amazing instructor Allison, but I had an excuse to wear my brand new yoga pants.  Silly, right?  I'm not generally all that concerned with fashion, especially when it comes to working out.  I do have to admit though, sometimes it's nice to have a
cherry on top to make workouts something to look forward to rather than something you have to get done.  A new top, getting to see a friend, a nice walk home.  What are the things that make getting to the studio even more fun for you?

Wednesday, July 10, 2013

Reducing body fat: Got H2O?



Many of us talk about trying to "lose weight," but most of us are really talking about trying to reduce body fat.  Conventional wisdom dictates that we lose weight via a simple formula - basically, eat fewer calories and use more calories.

The more I read, though, the more I find that the formula for actually reducing body fat is a little more complex.  That said, one thing is clear: staying well hydrated helps the body burn -- and eliminate the waste from burning -- fat.

In case this summer heat is not enough reason to drink up!!  Find more love for that water bottle here:

http://www.ndtv.com/photos/health/benefits-of-drinking-water-9393

  

Tuesday, July 9, 2013

Where do you meditate?

That sounds weird doesn't it?  Well, in my quest to meditate and practice Qigong on a regular basis the following article caught my attention:

Where to Meditate: 11 Surprising Places to Find Some Zen

So far in my practice I've had the most success at home in a still room, and occasionally in the studio.  But I think after reading this article I might try to practice in the midst of a busy environment, like a coffee shop or concert.  Might as well try and see what happens - I might surprise myself!  Stay tuned for my results...



Monday, July 8, 2013

Recipe: Watermelon Salad

This is one of my favorite summer salads. It's easy, refreshing and healthy! You can leave out the olives if you're not an olive fan. Enjoy!


watermelon-salad-ck-1809123-x.jpg



  • 1/2 cup chopped red onion
  • 3 tablespoons fresh lime juice (about 2 limes) 
  • 4 cups cubed seeded watermelon 
  • 1/4 cup pitted kalamata olives 
  • 1/4 cup finely chopped fresh parsley
  • 1/4 cup finely chopped fresh mint
  • 1/2 cup (2 ounces) feta cheese, crumbled

  • Combine onion and juice in a medium bowl; let stand 10 minutes. Add watermelon, olives, parsley, and mint. Cover and chill 1 hour. Sprinkle with cheese.

  • Yield = 12 servings
  • Cooking Light

Friday, July 5, 2013

My Milkshake Brings All The Boys to the Yard


Who doesn't want to grab that?  I mean, seriously.  Not only are nicely shaped glutes aesthetically appealing they are functionally necessary for a healthy low back.  Now that I have your attention read this article about the importance of glute strength!



Thursday, July 4, 2013

Happy 4th of July!!!

We had an awesome day celebrating our own health today at Urbancore!  Chris had a packed bootcamp session and I taught two Jumpboard classes.  It was wonderful to see everyone start their holiday with a good sweat.  Hope everyone enjoys those beers/brats thoroughly, you've earned them!!

Wednesday, July 3, 2013

city light this morning

I was lucky enough to participate in Annie's group reformer class this morning bright and early at 6am. One of the first statements she made was "today you are going to have to think." My sleepy haze quickly departed and the three of us worked hard for an hour but most notably through single legwork and single arm pulling straps. Here is a dawn-lit view of our final exercise, Eve's lunge. Happy 4th!

 https://mail-attachment.googleusercontent.com/attachment/u/0/?ui=2&ik=5bd8d2fa7c&view=att&th=13fa74bcc827f3cb&attid=0.1.1&disp=inline&safe=1&zw&saduie=AG9B_P9oP9ae-tKbzG05dSBp1A4F&sadet=1372901548737&sads=MWykql1T0jTxQ19ZYcPwtgrpox8

Tuesday, July 2, 2013

Tense low back?


Leave one foot planted on the floor if your back is especially sensitive,
or try both legs in shelf for more of a challenge!


Try doing toe taps on the small red ball!  This exercise is great for activating the deep abdominals of the low belly without any low back crankiness.  Check this article for more information and great diagrams:

http://ageless-pilates.com/2010/08/09/easing-low-back-tension-with-toe-taps/

Monday, July 1, 2013

What Inspires You?

Have you ever thought about what inspires you?

Sit down and make a list of everything you can think of. I did this exercise five years ago at a Microsoft sales conference and to this day I go back and read that list. Surprisingly, nothing has changed. Although I get busy or distracted at times, that list is a good reminder of who I am and what is truly important to me.

What inspires you?

Family? Love? Food? Fitness? Taking on challenges? Overcoming fear? Accepting change? Dogs? Photography? Positive energy? Travel? Growth? Music? Children? Long walks? Random acts of kindness? Passion? Adventure? Wisdom? Art? Determination? The beach?

The real question is...does Pilates inspire you???


Random Acts



On my way to the studio yesterday, I stopped as an older man shuffling with a cane crossed the street in front of me.  He stumbled on a small stone - he was walking with a cane - and fell headlong into the middle of the street.  As I pulled over slightly so I could jump out of the car to help, I was pleasantly surprised to watch every pedestrian anywhere near the intersection swarm over to help him!  By the time I'd gotten out of my car, three big guys had helped him up, and three other folks were brushing off a small bench space for him to sit.  Someone called for help, and several people waited with him until an ambulance came to take over.  Fortunately the gentleman was not seriously hurt, and he seemed so grateful for the help and attention.  The whole group was soon laughing and sharing amusing stories of the smaller dangers of Chicago's streets - friendly neighbors chatting on the stoop of a local storefront.

Living in the city, we sometimes walk by each other without any notice - wrapped up in our busy lives we may appear indifferent at best as we rush around our neighborhoods.  I was so inspired to see how quickly people rallied around this gentleman!  It reminds me that in addition to the big and obvious moments, we can also help each other with smaller random acts.   Greeting passers-by with a smile rather than a scowl could lift a mood and shift a stranger's entire day.  It's the state of mind we strive to embody and share at Urbancore.

Pass it on...