New year's inspiration from a Kili guide

My boyfriend climbed Mount Kilimanjaro this past June. Today, his guide who lives in an impoverished nation (Tanzania) but is very successful, sent him inspirational messages for 2015. This was the gem -- If you can find a path with no obstacles, it probably doesn't lead anywhere.

Hate My Pilates Instructor

Keep the peace!

Energize and Cleanse!

Warm up that tea with turmeric, an easy anti-oxidant.

TURMERIC TEA

 

PREP TIME

5 mins

COOK TIME

15 mins

TOTAL TIME

20 mins

 

A warming tea made with turmeric, warming spices, honey, and citrus.

Author: McKel Hill, MS, RD, LDN

Serves: 1-2

INGREDIENTS

• 2 cups water
• 1 inch fresh ginger root, minced
• 2 teaspoon ground turmeric (or 1 inch turmeric root)
• 1 teaspoon ground cinnamon (or 2-3 cinnamon sticks)
• 1 lemongrass tea bag
• 6 peppercorns, optional
• Pinch of sea salt
• TO SERVE: sliced oranges, honey, juice of 1 lemon, 1 teaspoon coconut oil

INSTRUCTIONS

1. In a small saucepan, bring water to a boil, add peeled and minced ginger root, turmeric, cinnamon (you may also add cinnamon sticks), peppercorns if desired, sliced oranges, sea salt.
2. Simmer for 10-15 minutes on medium-low heat. Add lemongrass tea bag if using- steep for 3 minutes and then take out.
3. Pour in a tea mug,
4. TO SERVE: add coconut oil, which is optional, honey to taste, and fresh lemon juice. Enjoy hot or warm.

Pike it baby!

Ahhhh, pudding!

The graphics below aren't the best but I promise you this recipe is!

Urbancore 2015 Calendar

Photo from the cover of the Urbancore 2015 Calendar.  Calendars are $25 and will be available starting December 12th.  All proceeds from the calendar go to benefit the Children's Research Fund!

Quick, get me some protein!

My grandmother used to make these around the holidays. They were in bowls - everywhere! So simple and easy to carry around for a post-workout protein snack. 

Pat/drain a large can of chick peas until they are relatively dry. Season with a few tablespoons of olive oil and whatever seasonings you prefer. I used cayenne pepper, garlic powder and a little sea salt. 

Bake for 30-40 minutes and watch carefully at the end so they don't burn and enjoy. 

Before:

After:

You Better Work!!!!

Cold weather getting you down?

Come GET IT! with us Mondays at 2pm and Thursdays at 1pm!

Laugh, it's good for you.

Kicking It Old School!

Remember Jane Fonda style workouts, leg warmers, sweatbands, & step aerobics.  Oh, and remember when we played music on records??

Today's breakfast

A fast and healthy start to the day!

Funny tomato ripening reminder for us non-farmers

These are the lovelies from my final CSA pickup yesterday. Ripening nicely, while playing by Julia's (Peasants Plot in downstate Illinois) not so subtle rule:

Place tomatoes on the counter, out of direct sun, with space all around each of them. Do not store them in the refrigerator unless you want to RUIN EVERYTHING.

Don't forget the sacred gift

Hummus & Tomato Tartine

How easy is this breakfast (or lunch or snack)? Start with sprouted grain bread (I like trader joe's), add fresh hummus, tomato, salt/pepper, and some basil or mint. Amazing!

Mistake or Opportunity??

So, I was out dancing the other night and I ripped one of my favorite pair of jeans!  I was super bummed and then I thought for a minute and was like "Wait, these are going to be the BEST jean shorts!"

The lesson is that no matter what life throws at you how you deal with it defines who you are.  If you take every experience as am opportunity for change and growth you will lead a happy and fulfilled life!

Psoas Major fun facts

Pilates keeps your Psoas Major Healthy!

The psoas major, the body’s main engine of walking, is one of three muscles that make up the iliopsoas muscle group. The psoas major inserts on the back half of the inner thigh, comes forward to cross over the rim of the pelvis and moves backwards again to attach along the lumbar or lower spine.

Psoas major attaches at six points, the back of the inner thigh and then five different points along the spine. The first four vertebrae of the lumbar spine, which is the lower back, and the bottom vertebrae of the thoracic spine; which is anything that includes a rib. (T12). As a result the psoas spans and affects many joints as opposed to the iliacus, for example, which only crosses the one joint where the leg meets the pelvis.

The psoas is unique for many reasons.
• Only two muscles connect the legs to the spine. The psoas major and the piriformis.
• 57 muscles attach on the pelvis. The psoas, which doesn’t attach to the pelvis, is arguably more influential in regards to the pelvis than any of them.
• Your psoas is intimately connected to breathing as the diaphragm muscle, the main muscle of respiration, has ligaments that wrap around the top of the psoas and two long attachments, called crura, that come down to insert on the first three vertebrae of the lower spine. This means that every breath resonates in some way with the psoas and the movement of the psoas can have great influence on the breath.
• The psoas major moves in more than one direction as it comes diagonally forward to cross over the rim of the pelvis and then moves straight up to connect to the lumbar spine. This allows the psoas to work like a pulley system increasing the natural force that it can generate.
• The psoas major is the main muscle of walking. Walking is a full body experience initiated in the trunk and extending out through the extremities. The psoas from the deepest core moves the legs rather than the legs moving the body. In a weird way you can say the leg begins up at the top of the psoas as truly fluid movement in walking is felt as a pendulum like release from the base of the rib cage at T12.
• The psoas major is the body’s main hip flexor which is why it is the main muscle of walking but it plays a deeper maybe more important role as a flexor. Flexion is the one of the ways we manifest our distress, fear and trauma. Our inability to process these experiences and emotions create imbalances that often affect the psoas. For certain extreme cases it is like living in a state of constant flexion.

My favorite lentil soup for Fall

I've had a couple requests for my favorite lentil soup, so here it is in all its glory.  Not only is this soup good for you, but it's inexpensive, delicious, and lasts for days.

Lively Up Yourself Lentil Soup

2 cups black beluga lentils (or green French lentils), picked over and rinsed
1 tablespoon extra virgin olive oil
1 large onion, chopped
1 teaspoon fine-grain sea salt
1 28-ounce can crushed tomatoes
2 cups water
3 cups of a big leafy green (chard, kale, etc), rinsed well, deveined, finely chopped

Saffron Yogurt
a pinch of saffron (30-40 threads)
1 tablespoon boiling water
two pinches of salt
1/2 cup 2% Greek Yogurt

Bring 6 cups of water to a boil in a large saucepan, add the lentils, and cook for about 20 minutes, or until tender. Drain and set aside.

While the lentils are cooking, make the saffron yogurt by combining the saffron threads and boiling water in a tiny cup. Let the saffron steep for a few minutes. Now stir the saffron along with the liquid into the yogurt. Mix in the salt and set aside.

Meanwhile, heat the oil in a heavy soup pot over medium heat, then add the onion and salt and saute until tender, a couple minutes. Stir in the tomatoes, lentils, and water and continue cooking for a few more minutes, letting the soup come back up to a simmer. Stir in the chopped greens, and wait another minute. Taste and adjust the seasoning if need be. Ladle into bowls, and serve with a dollop of the saffron yogurt.

Serves 6 to 8.

Variations:

- You can serve it with a poached egg on top,
- or crunchy, fried shallots,
- with a drizzle of chive infused cream,
- or with chunks of tiny pan-fried butternut squash cubes.

- Make a thicker version by using just a bit of water, and then spoon it over an omelette in the morning.

- Have some cooked farro or wheat berries around? Toss some in. Millet might be good too.

- You can finish the soup by adding your favorite spices or spice blends. Smoked paprika, crushed chiles, toasted cumin, would all work nicely.

Lovely chopped apple salad

Try this fall salad out - super crunchy and delicious!

Energy and Intent

My new daily affirmation to align my energy and intent:

The light of higher levels fills every cell of my body.

I create, I manifest this alchemical process.

I am the sole creator of my destiny.

I am the light that fills the space.  

I am an awesome, powerful, and radiant being of light worthy of this love and 

worthy of being loved on this high level.

Authenticity baby!

Put up your heating pad and get moving!

Fascinating article this morning from NPR news:

Farewell, Heating Pad: Physical Therapists say it doesn't help

Heat therapy, electrical stimulation, ultrasound and other "passive physical agents" almost never help, according to a list released Monday by the Choosing Wisely campaign. Instead, they siphon time and money away from what you really want from a physical therapist — an exercise program that will restore strength and mobility.

Moral of the story time - next time your back or neck or anything hurts and you just feel like staying at home to rest it on the couch…DON'T.  Stop in to Urbancore for a class or private session instead.  Keep yourself young, agile, pain-free, and happy with PILATES!

Fill Yourself With Light!

Just finished a Qigong/Neigong workshop in Terre Haute this wknd with internationally rebound instructor Michael Lomax.  I can't speak strongly enough about the importance of cultivating your own personal energetics in accordance with the light!

Corkscrew!

Done correctly (the reformer and magic circle are optional), corkscrew can really blast the obliques. Keep it slow and make your number one priority to stay in a neutral spine as you come through center (no arched back).

Pain Free Neck and Shoulders!

http://youtu.be/oCSBV3SxEXY

Check out our You Tube video on 3 simple exercises you can do to achieve Pain Free Neck & Shoulders!

End of summer, Chicago-style

Remember last winter? Neither do I. Just a reminder to bask in our recent high temps, for they are fleeting! Take a sweaty walk or jog and kiss summer adios. 

Pilates Every Damn Day

A fruit that gives you a lift (not from sugars)!

You know you wanna GET IT!!!!

Come GET IT! (And get sweaty with us) every Monday and Saturday @ 2pm!!!

Be you!

Easy Paleo/Vegan Peach Crisp

This sounds amazing…..even better than the bad-for-you kind!  Take advantage of fresh peaches while you can :)

http://detoxinista.com/2014/08/easy-peach-crisp-vegan-paleo/

Ingredients

Filling:

• 2 lbs fresh (or thawed from frozen) peaches, roughly chopped
• ¼ cup pure maple syrup
• 1 teaspoon vanilla extract
• ½ teaspoon ground cinnamon

Crumb topping:

• 1½ cups walnut halves
• ½ cup shredded unsweetened coconut
• 2 tablespoons pure maple syrup
• 1 tablespoon melted coconut oil
• ¼ teaspoon salt
• ¼ teaspoon almond extract

Instructions

1. Preheat the oven to 350F. In a large sauce pot over medium heat, combine the peaches, maple syrup, vanilla, and ground cinnamon. Stir well until the syrup comes to a boil, then allow to simmer until the syrup has thickened a bit and the peaches are fork-tender. Turn off the heat and allow the pot to sit while you make the crumble.
2. To make the crumble, place the walnuts and shredded coconut in the bowl of a large food processor fitted with an S blade. Process until a crumbly texture is formed, then add in the maple syrup, coconut oil, salt, and almond extract. Process again, until a sticky and crumbly mixture is formed.
3. Pour the peach filling into a 9-inch square baking dish, then sprinkle the crumble over the top evenly. Bake at 350 for 15 minutes, or until the top is lightly golden, then serve warm.
4. Store covered leftovers in the fridge for up to 3 days.

Ever wonder how to stay on top of your Pilates practice while on vacation?  Stuck in traffic but still wanting to get in a few planks?  Well take a look at this video for some tips :)

Van Pilates!

via Funny or Die
http://www.funnyordie.com/videos/3f315a2f2a/van-pilates-from-jupiter-one

A low-carb rice alternative (cauliflower!)

SIMPLE CAULIFLOWER RICE

 

This is a fantastic low carbohydrate alternative to traditional rice made solely from cauliflower, spices, and herbs.

INGREDIENTS

• 1 head organic cauliflower, chopped
• 1 tablespoon organic coconut oil
• ½ cup onion, diced
• 1 teaspoon sea salt
• 1 teaspoon black pepper
• Additional seasonings as desired 

INSTRUCTIONS

1. RAW version:
2. Simply add chopped cauliflower into a food processor and pulse into tiny, fine cauliflower pieces. This should look like "rice".
3. Stir in remaining ingredients.
4. Store in refrigerator in an air tight container.
5. COOKED version:
6. Add chopped cauliflower into a food processor and pulse into tiny, fine cauliflower pieces. This should look like "rice".
7. In a saute pan, coat with 2 Tbs. coconut oil and lightly cook the cauliflower with onion for about 5-7 minutes until softened to your desired texture (about 5-7 minutes).
8. Stir in remaining ingredients while in the pan.
9. Store in refrigerator in an airtight container.
10. Serve with anything you'd enjoy rice with. 
11. Enjoy!

Happiness is where it's at!!!!

Amazing legume stuffed peppers

Using fresh farmer's market ingredients, this recipe is easy to whip up. 

TRI-LEGUME SALAD STUFFED PEPPERS

 

Tri-legume Salad Stuffed Peppers are a great summer alternative to their cooked counterpart. Vegan, gluten free made with beans, fresh herbs, and citrus. VGN GF20 mins

 

Author: McKel Hill, MS, RD, LDN

Recipe type: entree

Serves: 4

INGREDIENTS

• 1 cup red lentils
• ½ cup chickpeas
• ½ cup kidney beans
• 4 bell peppers (any color), topped removed and seeded
• ⅔ cup diced heirloom tomatoes
• ½ cup red onion
• ½ jalapeno, diced
• ⅓ cup cilantro, chopped
• ⅓ cup parsley, chopped
• ½ avocado (or 1 small), diced
• juice of 1 lime
• 1-2 cloves garlic, minced
• 2 tablespoons olive oil
• 2 teaspoons ground cumin
• ½ teaspoon ground sumac
• pinch of sea salt and black pepper, to taste

INSTRUCTIONS

1. Remove the top of the bell peppers by cutting down about ¼-1/2 inch. You'll also "scoop" the insides out including the white pulp. Set aside.
2. If you have cooked beans on hand, use those, if no you can use canned beans well rinsed.
3. Cook lentils to the package directions- about 1- 1½ cups water boiled and add lentils, cook for 25-30 minutes or until tender.
4. In a large mixing bowl combine all the beans, chopped veggies, and seasonings (everything except the avocado). Toss until combined and adjust seasonings to your desired taste.
5. Using a large spoon, scoop the bean salad into the raw bell peppers.
6. Top with fresh diced avocado before enjoying!

 

I hope you all love these and give them a try! Share your picture on Instagram so I can see using: #NSstuffedpepper

Come Get It!

Get nutty!

 

After decades of demonization for their high fat content—which in most cases is heart-healthy mono- and polyunsaturated anyway—nuts have finally claimed their rightful place among other foods long regarded as healthy.

In fact, nuts are so loaded with nutrients, they could be considered nature’s dietary supplement pill. Of course, roasted in heavy oil and salts, they become a lot less healthy but, properly consumed raw, or in some cases roasted (namely, chestnuts), nuts deliver a vast array of benefits unique to each.

Following are six advantages to consuming nuts, within which are more specific nutrient benefits.

1. They Can Promote Heart Health and Circulation
Arginine
An amino acid produced by the body, arginine is implicated in healing, muscle growth, and sperm health because of its stimulation of protein production. But it’s perhaps known best for preventing arterial buildup by expanding blood vessels. Worth noting: Peanuts are not technically nuts, they’re legumes. Also, don’t eat them raw…or honey roasted. Opt for dry roasted, which are almost as healthy (but safer) as raw ones.
- Best source: Peanuts (1 g/1 oz serving – 166 calories, approx. 28 peanuts)
- Runners-up: Almonds (0.75 g), walnuts (0.7 g), hazelnuts/filberts (0.65 g – 178 calories, approx. 21 hazelnuts)

Omega 3
Omega 3s are polyunsaturated essential fatty acids, and walnuts contain the alpha-linolenic (ALA) form—over 150% of the Recommended Dietary Allowance (RDA), in fact. Benefits include decreased LDL (bad cholesterol) levels, increased HDL (good cholesterol) levels, and a possible reduced risk of heart attack.
- Best source: Walnuts (2.7 g/1 oz serving – 185 calories, approx. 14 walnut halves)
- Runners-up: Pecans (20% RDA), pistachios (5% RDA), macadamia nuts (4% RDA)

Iron
This mineral source is fundamental to the production of red blood cells, the delivery units of oxygen throughout the body. While recommended intakes for men (8 mg) and women (18 mg) vary, a handful of cashews delivers about 25% and 11% of the RDA, respectively.
- Best source: Cashews (2 mg/1 oz serving – 157 calories, approx. 17 cashews)
- Runners-up: Hazelnuts (1.4 mg), peanuts (1.4 mg), pistachios (1.3 mg)

2. They Can Help Preserve Brain and Mental Function
Folate
This B vitamin plays a key role in lowering homocysteine—an amino acid associated with conditions like heart disease, Alzheimer’s disease, and dementia. Low folate levels have also been linked to depression, anemia, and even hair loss.
- Best source: Peanuts (72 mcg or 18% RDA/1 oz serving)
- Runners-up: Hazelnuts (34 mcg/9% RDA), walnuts (29 mcg/7% RDA), pistachios (15 mcg/4% RDA)

Magnesium
Magnesium plays a role in more than 300 chemical reactions in the body, including proper digestion, heart and circulatory function, and bone growth and maintenance. It’s also been suggested as a viable aid in memory retention.
- Best source: Brazil nuts (113 mg or 28% RDA for men/1 oz serving – 186 calories, approx. 6 kernels)
- Runners-up: Cashews (88 mg), almonds (81 mg), peanuts (50 mg)

3. They Promote Vision and Eye Health
Vitamin A (Beta-carotene)
The nonanimal form of Vitamin A that gives plants their color is implicated in slowing macular degeneration, limiting sun sensitivity, and lowering the risk of heart disease. Pistachios are particularly rife with it, delivering 14% per serving.
- Best source: Pistachios (125 mcg or 14% RDA for men/1 oz serving – 159 calories, approx. 49 pistachios)
- Runners-up: Pecans (17 mcg), walnuts (6 mcg), hazelnuts (6 mcg)

Lutein and Zeaxanthin
These two antioxidants play an important role in reducing the risk of chronic eye diseases, including macular degeneration and cataracts by filtering harmful high-energy blue wavelengths of light.
- Best source: Pistachios (362 mcg/1 oz serving)
- Runners-up: That’s it. Pistachios are the only nut containing lutein and zeaxanthin in significant quantities.

4. They Help Regulate Weight and Metabolism
Protein
Nuts are a fantastic source of this vital energy for vegetarians—and anyone else. According to the Harvard School of Public Health, eating nuts instead of red meat once a day can lower the risk of type 2 diabetes 16 to 35%.
- Best source: Peanuts (7.8 g/1 oz serving)
- Runners-up: Almonds (6.3 g), pistachios (6 g), cashews (5.4 g)

Fiber
The fiber and sustained energy content of most nuts make them filling without being fattening, and chestnuts are by far the lowest in fat and calories than all other nuts.
- Best source: Chestnuts (1.5 g fiber, 39 calories/1 oz serving – 70 calories, approx. 3 chestnuts)
- Runners-up: Almonds (3.75 g fiber/174 calories), pistachios (3 g fiber/169 calories), peanuts (2.5 g fiber/170 calories)

Vitamin E
There are eight forms of this antioxidant, but the one found in nuts is of the alpha-tocopherol variety. Fairly strong evidence suggests it aids in preventing type 1 and 2 diabetes and treating fatty liver disease.
- Best source: Almonds (7.8 mg or 52% RDA/1 oz serving – 163 calories, approx. 23 almonds)
- Runners-up: Hazelnuts (4.5 mg/30% RDA), peanuts (2.5 mg/17% RDA), Brazil nuts (1.8 mg/12% RDA)

5. They Help Strength Bones and Teeth
Calcium
While also vital to blood and cellular function, 99% of all calcium in the body is found in bones and teeth, where it prevents osteoporosis and decay. Almonds are the nuts highest in this mineral, and number two isn’t really close.
- Best source: Almonds (81 mg or 8% RDA/1 oz serving)
- Runners-up: Brazil nuts (48 mg/5% RDA), hazelnuts (34 mg/3% RDA), pistachios (32 mg/3% RDA)

Phosphorus
The only mineral more prevalent in the body than phosphorus is calcium. Combined, the two work to grow, maintain, and repair bones and teeth, along with all other tissues and cells.
- Best source: Brazil nuts (218 mg or 31% RDA/1 oz serving)
- Runners-up: Cashews (178 mg/25% RDA), pistachios (147 mg/21% RDA), almonds (144 mg/21% RDA)

6. They Aid in Boosting Immunity
Zinc
The overall amount of this mineral found in the body is nominal, but it’s vital to immunity, affecting T cell and other immune cell functions and helping to stave off pathogens.
- Best source: Cashews (1.7 mg or 16% RDA for men/1 oz serving)
- Runners-up: Pecans (1.4 mg/13% RDA), Brazil nuts (1.2 mg/11% RDA), peanuts (1 mg/9% RDA)

Vitamin B6 (Pyridoxine)
Important for keeping hormones balanced and healthy, deficiency among the B6 compounds is associated with compromised immune response. One serving of pistachios contains 40% of the RDA for an average adult.
- Best source: Pistachios (0.51 mg/1 oz serving)
- Runners-up: Hazelnuts (13% RDA), walnuts (12% RDA), cashews (10% RDA)

Listen to the QB

Get Excited!!!!

New Hip Hop instructor Charlie Ward and I getting excited pre- Beyoncé/Jay-Z concert.  Having fun is the BEST way to look fabulous!!!

Words of wisdom

The Universe Is Inside You

Be you and celebrate it!

Beets. Yeah.

Living on this farmer's market favorite this week. Sliced beets, goat cheese & mint. 

Pelvic floor strengthening exercises work for men too!

We all know that activating and strengthening the pelvic floor is good for women, but guess what….it's important for men too!  I often get an eye roll from male clients when I ask them if they know how to activate their pelvic floors - claiming that that's only for women.  Wrong!

Research shows that "pelvic floor exercises can help treat incontinence and perhaps sexual dysfunction in men, too" (Pelvic Exercises for Men, Too via New York Times).

For the full article and a description on special resistance band just for men (!) check out this article in the New York Times:

http://well.blogs.nytimes.com/2014/07/14/pelvic-exercises-for-men-too/?_php=true&_type=blogs&ref=health&_r=0

Never stop creating!

Check out instructors Annie Murray and Allison Ward rocking out a new lunging move with gliders and the springboard.  I've been teaching almost 10 years and am constantly amazed at the endless amount of variations possible.

Watermelon cocktails for an outdoor fiesta

 

I found a good sized watermelon and hibuscus flowers at the Green City Market today and this is what I'm doing with them! You can also omit the tequila for a family friendly version.

 

 

Watermelon Agua Fuerte

Yield: 8 to 10 servings

Prep Time: 20 minutes 
Total Time: 20 minutes

• INGREDIENTS
8 cups diced seedless watermelon
1½ tablespoons dried hibiscus flowers
1½ cups water
3 cups tequila blanco
1 cup agave simple syrup (1 part nectar to 1 part water, boiled until nectar dissolves)
2 cups club soda
Ice
Watermelon balls, for garnish

• DIRECTIONS
1. In a blender, purée the watermelon until smooth. Pass the watermelon juice through a fine sieve over a large bowl, discarding any solids. You should have about 3 cups of juice.
2. To make the hibiscus tea, bring the flowers and water to a boil and remove from heat. Let steep for 10 to 12 minutes and strain through a fine sieve. Chill in the refrigerator for 2 hours.
3. When ready to serve, combine the watermelon juice, tequila, hibiscus tea and agave syrup over ice in a large pitcher. Using a wooden spoon, mix until well chilled. Top with club soda and garnish with watermelon balls.