6FIT Week 5-The 24-Hour Workout!

JUST KIDDING! But I got you to read on, didn't I?

I'm kidding about week 5, but not kidding about the 24-hour workout. The concept isn't mine, but I love it. The idea is to behave as if you're working out all of the time and it can really change everything from what you eat to how you carry yourself and even how you dress.

For example, you'd never eat a big fried meal before a workout, would you? No-you'd eat a healthy meal with lots of veggies and you'd never stuff yourself.
When you work out, you focus on your form, so why not stand up straight, hold in your middle and keep your chin up all day?
And if you're not going anywhere special, wear your cute kicks so you'll be ready if the opportunity arises for some active fun!

I'll admit, I can't remember to do it all the time, but when I do, I feel really great. I find myself doing calf-raises while I wait for my coffee to heat in the microwave, or putting away the laundry 1 pile at a time (bedrooms are on the 2nd and 3rd floors!) rather than stuffing as much as I can into 1 basket so I only have to climb the stairs once. Just standing up straight and holding in my stomach takes a lot of work, so I know I must be strengthening something, right? And when I feel strong, I'm much less likely to hit the baking cabinet and grab a handful of chocolate chips on my way by. Don't laugh-it's the only junk-food I have left in the house!

Give it a try. See if you can work "exercise" into the things you already do everyday. It won't replace a good workout but it will definitely help you make better choices and you'll feel great!


So how's everyone doing with Go Vegetarian week? Are you missing meat? Have you found that you aren't missing it much?

This is not a tough one for me because we don't eat much meat around here, but I'm hearing that lot's of people are struggling with this one. I used to cook some type of meat for my family at least 4 or 5 nights a week. Originally, we cut back in order to scale down our food budget. Then, the more I read, the more I became committed to buying only meat from animals that were raised humanely and fed well. Since that kind of meat is so expensive, we consider it a treat these days. We're not fanatics-I still eat whatever is served if I'm not at home, but I want to feel good about what I spend our money on when I have the choice.

Here's a really easy vegetarian recipe, especially for people who don't like tofu. I was never a tofu fan but I've found I love it when it's cooked right. Just try it-you might change your mind. Serve it with brown rice or quinoa and a steamed vegetable (green beans anyone?) for a complete meal.


 Seriously Delicious Baked Tofu:
1lb tofu sliced into 1/2in rectangles
1/4 cup tamari or soy sauce
1/4 cup rice wine (mirin)
1/4 cup apple cider vinegar
2 Tbsp honey
2 Tbsp minced fresh ginger
2 Tbsp sesame oil
1 tsp minced fresh garlic

Preheat oven to 350.
Place tofu in a single layer on a lightly oiled casserole dish.
Whisk all other ingredients together and pour over tofu.
Bake until tofu is lightly browned and sauce has thickened.  (About an hour but watch it closely because it can be different depending on the variety of tofu.)

Okay, my 1/2 hour break is over (thank you Grandma and Grandad!) and the children are about to descend so it's back to school vacation week madness.

Enjoy the weather and don't forget to try something new today!

~Mari-Chris

Live Like a Caveperson?

Okay, be honest. who's feeling a little intimidated by next week's "Hunt, Gather, Grow" challenge? If you're not "in the know," we 6FITters are going to be going back to our roots next week. If we can't hunt, gather or grow it, we can't eat it. We get one immunity item for the week so it's not like we have to give up our morning coffee or anything. Now before you get all worried, think about this challenge a little. I'll bet if you made two lists, the list of things you CAN eat would be far longer than the list of things you CAN'T eat.

What's out?

(Does this really look appetizing to you?)

• cheese, yogurt, ice cream
• bread, crackers, tortillas, etc.
• refined sugars and artificial sweeteners
• alcohol
• anything refined or processed
• most breakfast cereals
• coffee

What's in?

(How gorgeous is this?)

• Any type of fruit or vegetable you can imagine (this is a HUGE category!)
• Rice (preferably brown), quinoa and any other grain you can gather (another HUGE category)
• Pure maple syrup, honey, raw sugar and other natural, unprocessed sweeteners
• Water (LOTS of water!), 100% fruit or vegetable juices, tea
• Milk is allowed
• Olive oil, coconut oil and even butter
• Spices
• Natural peanut butter
• Oatmeal (not the instant kind, silly)
• Eggs
• Beef, chicken, pork, fish, shellfish (not breaded or fried)
• Nuts
• Beans
• Seeds (sunflower, pumpkin, etc)
• Natural salad dressings

~and those are just the things that come to mind immediately.

So now that you've calmed down a bit, what are you going to eat? You are not doomed to a week of salad, though that wouldn't be entirely awful in my opinion. It's only a week after all-just seven days out of your whole lifetime. Our ancestors lived like this every single day. Don't try to tell me that your great, great, great grandparents were more creative than you are. You can do this! By the end of the week, you may even find you like it. Your body certainly will.

Let's start with breakfast. You can't have toast or most cereals so you have to think out of the box here. I'm going with coffee as my immunity item but if you're a tea drinker, you're already ahead of the game. Swap the sugar for some honey or maple syrup and you're good to go. 

Now how about making a big batch of oatmeal at the beginning of the week. Each day you just toss in some goodies (fruit-sweetened cranberries, banana slices, raisins, berries, diced apples, nuts, seeds) and you're good to go. 

Or how about a couple of eggs. Scrambled, hard-boiled, omelette-style with lots of veggies?

And don't forget that you're not restricted to what most people consider breakfast foods. I've found that starting my day with a bowl of chopped veggies, olive oil and a little salt (I usually add a chopped string cheese but this week I'll probably go with sunflower seeds) gives me a nice steady flow of energy until lunchtime. Or leftover dinner is my second favorite. Soup or sauteed vegetables over rice or quinoa? It might take a few days to break the carb-craving morning habit. I still crave something bread-like with my morning coffee once in a while but for the most part, it's a fleeting feeling.

Lunch can be even easier. The obvious option is salad with all-natural dressing. You might want to add some grilled chicken or fish or some nuts or seeds to boost the protein and keep you satisfied through the afternoon. Or what about an apple or banana with natural peanut butter. Or sauteed veggies over a whole grain? You're getting the idea now, right.

So now it's dinner time and you're really freaking out? Still? Grilled, roasted or baked veggies, baked potato, brown rice, grilled or baked meat or fish, homemade soup, salad, homemade quiches or frittatas? There are so many "clean-eating" options out there. If you need ideas, there are some great blogs, pinterest sites and recipe sites out there.

Check out Engine2Diet or The Gracious Pantry. Also, WholeFoods is running a 28day "health starts here" challenge (http://www.wholefoodsmarket.com/healthstartshere/28daychallenge.php) where you can find tons of recipes and some great suggestions for making it happen when you're crunched for time. (Like "batch cooking day so you have ready-made meal parts that you can throw together in different combinations all week) Those are just a few that come to mind.

Look at your team's chart for the week. See what other people are eating and you'll not only get ideas but also support and motivation.

Make sure you ask for help if you're feeling stuck. Sometimes it's hard to see beyond what you're used to. By the end of the week, I'll bet you find one or two things you don't want to live without and many more that you had no problem giving up. And you'll definitely see changes in your energy level and mental clarity.

Most importantly, don't forget that you have the option of eating "forbidden" foods if you're willing to lose a few points. Even just knowing that you have that option is sometimes enough to get you through a rough patch. You're not trapped or deprived, so don't let yourself feel restricted. You might find that you care more about your point-count than your desire for an ice cream sundae. Oh wait, that's me =)

So, now that you have a place to start, who has some other ideas for embracing our inner cave-people? 

Have a great week!

~M-C