Go nuts over the holidays!

 

There was a study released this week highlighting the benefits of eating nuts frequently (A Handful of Nuts, a Lifetime of Benefits? http://www.npr.org/2013/11/22/246734541/a-handful-of-nuts-a-lifetime-of-benefits). Big things that make you stop and listen were said: "And a number of studies previously have shown that people who eat nuts have a reduced risk of heart disease, a reduced risk of Type II diabetes - that is, standard adult-onset diabetes. Some have suggested lower risk of selected cancers. And more recently, some studies have said that there's less obesity in frequent nut eaters." Keep it at one ounce and we're all good.

I know almonds were good for you (I eat that 1 ounce Trader Joes bag almost everyday) but what surprised me was the lesser known benefits from many other types of nuts. For all nuts, a 1 oz. serving kills hunger with healthy fats, protein and fiber. Here is quick summary of what I found plus an idea to get them into your diet this weekend!

Walnuts - A portion of about 14 halves (1 oz) is an excellent source of omega-3 fatty acids.  Top your oatmeal with a quarter cup of chopped walnuts, a touch of honey or agave and a shake of cinnamon.

Brazil Nuts - They are a great dietary source of selenium, a mineral that's essential for reproductive and thyroid health. Swap pine nuts and basil for Brazil nuts and spinach to give your pesto a nutrional turbo-boost.

Almonds - Get bone-building calcium, plus vitamin E by using finely chopped almonds as a crisp coating for chicken or fish.  Almonds are a delicious add on to any salad, especially with blue cheese and red onion. 24 almonds = 1 ounce.

Pistachios - There is a generous amount of potassium in pistachios to help maintain nerve health. Add them shelled to trail mix with some dried fruit or just have them around for the holidays with the shell on.

Cashews - Sweet and creamy, cashews have a high level of magnesium which can help keep blood sugar steady and blood pressure low. Chopped and roasted (in the oven or in a pan), cashews are awesome sprinkled on veggies. 18 cashews = 1 ounce.

Pecans - These tree nuts are rich in antioxidants which may help against heart disease. Make maple-pecan butter by blending two cups of roasted/toasted pecans with a tablespoon of maple syrup, a teaspoon of canola oil and a pinch of salt.

Scoliosis Can Hit Well Past Adolescence

I found a fascinating article on adult onset scoliosis.  It states that "while there are no surefire ways to prevent all cases of adult scoliosis, certain conditions that are preventable increase the chances it will develop. One is being overweight or obese, and another is smoking. A third cause is a lack of physical fitness, resulting in weak core muscles of the trunk.

Hmmm...it seems like Pilates seems like a no brainer.   Don't you agree?

Check out the full article here:

http://well.blogs.nytimes.com/2013/10/21/a-schoolyard-scourge-grows-up/?ref=nutrition&_r=1

Avoid Burnout! Less workouts per week produce better results.

You want to create a workout schedule for yourself that is balanced and manageable.  I do well on a 5 workouts per week schedule with 2 recovery days.  If I add that 6th day of working out I am super sore and miserable.

Check out this NY Times article to see why less may be more when it comes to working out:

http://well.blogs.nytimes.com/2013/02/13/why-four-workouts-a-week-may-be-better-than-six/?_r=0

Before and After What?

When you see those 'before and after' shots that always accompany diet pill ads or the latest trending exercise 'get fit quick' programs, what are you really looking at?  Found another interesting example of before and after done in about 15 minutes by an Australian personal trainer, which shows how much about these pictures can be modified just by changing a few small details.  It's always best to remember that photos are not proof of anything and changing your body takes commitment and work, no matter what the ads are trying to tell you!  Check out the article here.

"It's fun for everyone"

Well really it's only fun for you if you jump into our 2 hour Thanksgiving Bootcamp.  It's fun if you jumpstart your workout routine NOW, instead of January 2nd like the rest of the city.  We have added 2 shiny new reformers to make room for new clients and seasoned veterans alike.  You just need to show up!  We have one spot remaining, 8-10am, Thursday November 28.  How awesome will it feel to sit down to a giant turkey dinner have a 2 hour workout under your belt? It will be fun for everyone (you!).

The 20 Things You Need To Let Go To Be Happy

Good article! 

I especially liked #3 Negative Body Image.

There is only one person’s opinion you should be concerned with when it comes to your body and that is you. No one person determines what the “correct” body type is. If you are comfortable in your own skin, and you are healthy, then that should be the only thing that matters. Do not let others tell you that you’re not beautiful because if you believe you are, then you are.

Ane #8 Excuses. 
Make no time for excuses. You want to work out, but you don’t have the time? Wake up early and get your gym on. Excuses are only rationalizations that make you feel better about yourself for not doing something you want/need to be doing. You desire results? Stop bitching, and start doing.

You can read all 20 suggestions here:
http://elitedaily.com/life/20s-things-you-need-to-let-go-to-live-happy-life/

SLEEP is your best friend!

Your muscles NEED to recover from the stress of working out or else they will

be perpetually inflamed and shortened.  Eating healthy and nutritious foods

is important to the recovery process but SLEEP is even more important.

Check out this article to find out why:

http://breakingmuscle.com/mobility-recovery/7-essential-elements-of-rest-and-recovery

Athletic Bodies

Check out this fascinating photography series by artist Howard Schatz depicting healthy, extremely athletic bodies of olympic athletes in a multitude of sports.  Here.  It's wonderful to see such amazing people presented with no altering or attempt to look like fashion models or any of the bodies we are all so used to seeing in media.  Every single body has a different ideal!

What's with those cracking joints?

If you or someone you know is always cracking a finger, toe, back, (my daughter cracks her fingers all the time), take a look at this interesting article on the science of what the heck is going on!

http://blog.zocdoc.com/why-do-our-joints-crack-weird-science-of-daily-life/

Feel the Balance, Feel the Grace :)

Doing By Not Doing

We are already perfect. Sit, observe and be in awe of your true nature.

This belief in Taoist philosophy is known as the doctrine of doing-by-not-doing, and it lies at the heart of Taoist practice. It is the message of the following portion of Verse 29 of the Tao Te Ching:

Do you think you can take

over the universe

and improve it?

I do not believe it can be done.

The universe is sacred.

You cannot improve it.

If you try to change it,

you will ruin it.

If you try to hold it,

you will lose it.

Real Food

100 Days of Real Food blogger Lisa Leake lists her 10 reasons to cut processed foods from your diet in her post Why Cut Processed Food?  After looking through the list, the reasons that resonate most for me are #s 1, 5, and 8.  These are:

Processed foods are an illusion, often appearing to be healthy (with claims like low fat, low carb, vitamin fortified, no trans fat, contains omega-3s, etc.) when these foods are in fact the very thing making a lot of Americans unhealthy, sick, and fat.

The food industry has proven that it is not very good at seasoning our foods by adding way too much salt, sugar, and/or oil to almost everything.

And, Cutting out processed foods could lead you to experience a variety of personal health benefits such as having more energy, losing weight, improving regularity, or just feeling healthier overall.

Check out her full list and see which ones make the most sense to you.

Take me to plank town!

Take a look at Saturday's mat class getting their plank on using the balls - talk about control!

Quote of the Day

Your BODY can stand 

almost anything.

It's your MIND

that you have to 

convince!

I recently read this quote somewhere and as a marathon runner and someone always working to improve my own pilates practice, I love it. It's perfect. 

It's a mental game!

Butternut Squash & Apple Soup

 

 

I made this soup because I had both butternut squash and many apples sitting on the counter yesterday.  It was really delicious, gluten free and relatively easy to make ahead of time for a later dinner. I always use more olive oil than it calls for but that's up to you.  This recipe comes from Ina Garten, The Barefoot Contessa. The hardest part is peeling the squash so if you can do that the day before and store the squash chunks in the refrigerator, you will save a lot of time.

Ingredients:
2 tablespoons unsalted butter
2 tablespoons good olive oil
4 cups chopped yellow onions (3 large)
2 tablespoons mild curry powder
5 pounds butternut squash (2 large)
1 1/2 pounds sweet apples, such as McIntosh (4 apples)
2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
2 cups water
2 cups good apple cider or juice

Optional - Crème fraîche, chives or parsley

Directions

Warm the butter, olive oil, onions, and curry powder in a large stockpot uncovered over low heat for 15 to 20 minutes, until the onions are tender. Stir occasionally, scraping the bottom of the pot.

Peel the squash, cut in half, and remove the seeds. Cut the squash into chunks. Peel, quarter, and core the apples. Cut into chunks.

Add the squash, apples, salt, pepper, and 2 cups of water to the pot. Bring to a boil, cover, and cook over low heat for 30 to 40 minutes, until the squash and apples are very soft. Process the soup through a food mill fitted with a large blade, or puree it coarsely in the bowl of a food processor fitted with a steel blade.

Pour the soup back into the pot. Add the apple cider or juice and enough water to make the soup the consistency you like; it should be slightly sweet and quite thick. Check the salt and pepper and serve hot. You can also add a dollup of creme freche and/or chopped chives or parsley on top.

This made me laugh SO hard