Spicy Chickpea Soup

Happy Halloween!!  If you're craving something warm after taking the kids out for trick or treating tonight, try this amazing soup my bf made last night.

Spicy Chickpea Soup (taken from Food and Wine Magazine)

1. Two 19-ounce cans chickpeas, drained
2. One 13.5-ounce can light coconut milk
3. One 14.4-ounce can whole tomatoes, drained and chopped (1/2 cup)
4. 1/4 cup naturally sweetened apple juice
5. 1/4 cup cilantro leaves
6. 1/2 teaspoon garam masala
7. 1/2 teaspoon ground ginger
8. 1 cup chicken stock or low-sodium broth
9. Salt and freshly ground black pepper
10. 1/4 cup plain low-fat yogurt
11. 2 scallions, green parts only, thinly sliced

1. In a blender, combine the drained chickpeas with the coconut milk, chopped tomatoes, apple juice, cilantro leaves, garam masala and ground ginger and puree the mixture until smooth.
2. Transfer the puree to a medium saucepan. Stir in the chicken stock and bring to a simmer over moderately high heat. Season with salt and black pepper. Ladle the soup into bowls, top with the yogurt and scallion greens and serve.

The 5 minute simple de-stresser

Do you have 5 Minutes to spare?  Did you have a stressful day? Here is a SIMPLE way to detox your mind of all the clutter and stress. Ready?  All you need to do is the following:

 

Setup:

 

Turn off all electronic devices (this will only take 5 minutes, don't worry you can turn them back on when you are done). Sit down in a way that is most comfortable for you. If possible, hide from the rest of the family :)

3 Steps to DETOX:

1. Cross your arms like you are hugging yourself and place your hands on top of your shoulders.  Relax your elbows down.  Breathing deeply 10 times.  With each exhale, feel gravity pull your shoulders down towards the floor.  Feel your shoulders drop on each exhale.  
2. Place your hands on the sides of your ribs.  Breathing deeply 10 times.  With each inhale, feel your ribs expand bringing new fresh air into your body (posterior lateral breathing for those of you know Pilates breathing).  Fresh air cleans the body away of old unnecessary stress.  As you exhale visualize each little thing stressing your life leaving your body.  Ask yourself these questions if they help:  Do I need to worry about these stressful things right now?  Is there a better way to deal with these stressful items?
3. Bring your right ear down towards your right shoulder by tilting your head to the right.  Breathing deeply 5 times on the right.  Take your time on each inhale and exhale.  The slower the better. Switch sides and repeat 5 times on the left.  Notice how your neck relaxes on each exhale.   
4. BONUS:  Drink a glass of water to RINSE away the stress.  Water refreshes the body, clears the mind, and (big bonus) turns off the hunger signals your body sends.  

Repeat as necessary! 

Unrealistic Standards of Beauty

I saw this article and had to watch the :37 video. Wow! I knew many pictures were photoshopped but I was amazed at how quick and easy it was. Although I appreciate the software and how you can edit images, I don't believe this is sending a good message to women.

Do we really need to be promoting unrealistic standards of beauty? It's sad how far our culture has come from the days of natural beauty. I met my husband on the running path, no make-up, hair in a ponytail, and a sweaty mess. Now that's something real!

http://www.upworthy.com/see-why-we-have-an-absolutely-ridiculous-standard-of-beauty-in-just-37-seconds

Be kind in your own way....

 

I like this quote especially as we head into a very busy, stressful, overindulgent season.  Remember those who need you for your words of encouragement and spread kindness in all directions!

What If Your Worst Enemy Was Your Own Mind?

Happy Thursday!

An easy and healthy chick pea side dish

Serve them hot with a little salt & pepper and a dusting of fresh thyme! BAKED CHICKPEA FRIES MAKES 8 TO 10 SERVINGS (ABOUT 40 FRIES) START TO FINISH: 1 HOUR 50 MINUTES (PLUS OVERNIGHT CHILLING TIME) INGREDIENTS 4 cups low-sodium or homemade vegetable stock or broth ¼ cup 2% low-fat milk 2½ cups chickpea flour, sifted 1 cup finely grated Parmesan cheese 2 teaspoons kosher salt, plus more for seasoning 1½ teaspoons cayenne pepper ¼ cup freshly squeezed lemon juice DIRECTIONS 1. In a large saucepan, bring the vegetable stock to a boil. Whisk in the milk, then the chickpea flour until combined and smooth. Reduce the heat to medium-low and cook, stirring frequently, for 5 minutes. Add the Parmesan, salt, cayenne pepper and lemon juice and cook, stirring frequently, until the mixture thickens and starts to pull away from the side of the saucepan, about 5 minutes longer. Remove the saucepan from the heat. Season the mixture to taste with additional salt, if needed. 2. Line a 9-by-13-inch baking pan with parchment paper. Transfer the mixture to the pan, using a spatula to spread it out evenly. (It should be about ½ inch thick.) Let the mixture cool to room temperature, then cover it with plastic wrap and refrigerate overnight.   3. The next day, preheat the oven to 400˚ and line two large baking sheets with parchment paper. Set aside.   4. Remove the baking pan from the refrigerator and lift the chickpea mixture out. Cut the chickpea mixture into ¼-inch-thick fries. Arrange the fries on the prepared baking sheets and bake for 20 minutes, flipping the fries halfway through, or until firm and golden brown. Cool slightly, then transfer the fries to a serving plate. Serve warm with desired accompaniments.

Gluten Free Pumpkin Pie Cookies. You're Welcome.

These are FANTASTIC.  That is all.

http://detoxinista.com/2012/09/pumpkin-pie-cookies-vegan-grain-free/

BE KIND

I keep seeing this quote and I love it. It's powerful.

EVERYONE YOU MEET IS FIGHTING A BATTLE 
YOU KNOW NOTHING ABOUT. 
BE KIND.
ALWAYS.

Always Trust Your Instincts

If something doesn't feel right within you it probably isn't right for you.  Gravitate towards those things you feel intuitively good about and you will live in harmony with the universe :)

Always Practicing

I've been thinking a lot about practicing the basics lately.  It can be difficult to remind myself that even though I've been working towards something for a long time, I'm still just starting out.  I'm still just learning, and I still need to practice the basics.  Every day.  And just as I was pondering this reality, I stumbled on a short article on a similar topic.  Here is a quick excerpt:

You would presume someone crazy if, after stumbling over a crack in the sidewalk, they burst into tears, sobbing, “I’m such a horrible walker! I should just quit!” Yet we exhibit this type of behavior all the time, especially when we begin learning something new...

It’s a lot more realistic to say that I practice walking. I’ll never do it perfectly, right? So I’m always just practicing it. And since there’s nothing (absolutely nothing!) I’ll ever do perfectly 100% of the time that means everything I do is just practice.

I practice being nice to people. I practice being on time for work. I practice folding the laundry as soon as the dryer buzzes. I practice saving money. All these things are things I’m not perfect at doing — in fact some of them I’m quite bad at. However, because I continue to practice, I get better at them over time. And when I remember that everything is just practice the result is that I don’t view myself as a failure when the things I do don’t get me the results I hoped they would. And because I haven’t failed it’s easier to pick myself up, dust myself off, and practice some more.

Read the original here: Practice

Pilates for Pooches!

Check it out - Pilates for Dogs!

Strong Canine Core!

Pilates for Pooches DVD will teach your dog to move from its core while actively stretching and strengthening its muscles by using various balance training tools.

http://www.fitpawsusa.com/Pilates-for-Pooches-DVD-Dog-Fitness-Video/productinfo/DVD-PFP/#.Ul3_sBaE7zI

Interval training rocks!

I admit, I used to be one of those people who spent hours on the lakefront running.  Steady state cardio (heartrate remains elevated at the same level for a certain period of time) worked for me.  But then as I got deeper into my 40s, I noticed that my body was not as lean as it had been in years past.  My theory is that my body was used to the running and learned how to not burn as much fuel.  Oh and there was this other small issue.  My knees hurt!  And my hips were always tight.  And my hamstrings, low back.....shall I go on?

That said, if you run and are pain free, definitely go for it. I get the appeal! I have loads of friends who say "it's my thing".  But if you are like me and still want to get your cardio fix in (I have no choice as it keeps my genetically high cholesterol levels down), try tabata or interval training.  Research proves that you can boost your metabolic rate 36 hours longer with 30 minutes of interval strength training versus 60 minutes of a classic, steady state cardio program. The result is a long, lean, calorie burning body.  I am proof - my cholesterol has been at a healthy level and my joints feel so much better being supported by lean muscle without all that impact. I spend about 2 hours a week over the course of 4-5 workouts doing interval training, not 5-6+ hours running.

Here are some great examples.  You can take these on the road, do them at home or join our cardio sculpt class for a live version!

1. Gliders. Planks, pushups, mountain climbers (below), hamstring curls.....the list goes on.  You must do these slowly. You also don't need to pull your knee in as close as the model (I think it's more challenging and safer if you stop under the hip socket). Try paper plates on carpet if you don't have gliders.
 

2. Stability Ball Planks.  Just the plank hold is tough. For added work, move your arms forward an inch and back an inch (slowly!). This can also be done on the floor.

 

3. Squat jumps.  Notice her knees stay centered over the foot, butt back. If you have trouble keeping your spine neutral, lower your arms.







4. Skater. Lateral movement/jump, landing on your whole, single foot.  Works the outside of the glute and hip.  Stay low for more work.  Keep your chest above your hips, don't round your spine and just like the squat jump, don't over-flex the knee.

5. Jumping Jacks.  An oldie but a goodie.  If you want more, keep low in a squat while you jack.  Keep your feet parallel to each other!

 

ACUPUNCTURE - FRIDAY NOV.8th 3-7pm

We are hosting an afternoon/evening of acupuncture treatments at the Urbancore!

Lorel Zaide M.S.O.M and L.Ac will be offering treatments for Stress/Anxiety by Appointment Only.

Pricing is Sliding Scale $25-$45.

Email info@urbancorechicago.com or call the studio at 

773-857-1592 to book a session!

Body Affirmations

We can all use some reminders to be kind and loving to ourselves.  Here is a list of positive body affirmations from an article I found on XOJane:

1. Your body is in flux for the rest of your life.

 

2. No one will love you or not love you because of your body.

 

3. The most intensely personal relationship you’ll ever have is with your body. 

 

4. You don’t owe your body to anyone.

 

5. What someone else says about your body says more about them than it does about you.

 

6. Your body is not a reflection of your character.

 

7. Take up as much space as you want.

 

8. Everything you need to accept your body is already inside you.

 

9. Your body is a priority.

 

10. Wear whatever you want.

 

Personally, I liked #s1 and 9 the most.  What are your favorites?  What others would you add to this list? Find the original article and more detail here: 10 better body affirmations for young women

Loving the sun and the urban(core) view from above

Chicago is having a spectacular fall. And although we need to draw the sunshades on days like today, I am digging the sunny view from the Addison El platform!

Gluten-Free Sweet Potato Pie.......oh my!

Here's what I'll be doing this weekend.....!

http://peachesandcake.com/sweet-potato-pie/

Find Your Comfort Zone...Then Leave It!

Whether I'm practicing Pilates or training for my next race, I'm learning to leave my "comfort zone". I'm talking about mental toughness here, not physical.  I mean focus and breath. Trying something new. Getting over my fear of failure.  Learning from my mistakes.  Falling down so I can get back up and do it better the next time.  I know it's not "easy" but it is worth it.  One day at a time!

Why Struggle? Find Your Flow!

Teaching Mindfulness

  

I found a fascinating article for all of you teachers out there about Mindfulness.  The article talks about how crucial it is we not only take time for ourselves away from the non-stop information highway, but that we make that time for our children as well.  Check the article out here:  the importance of teaching mindfulness

When it comes to eating right and exercise...

...there is no tomorrow. Tomorrow is disease. 

9 People You'll Meet at a Typical Gym

the "Lunk"

The lunk, the beauty queen, the nudist....yikes!  Aren't you glad we're all normal here at Urbancore :)

Check them all out here:

http://www.huffingtonpost.com/2013/09/27/gym-personalities-meet-people_n_3984422.html?utm_hp_ref=@healthfitness123