Eat More Kale

You've all seen the t-shirts and the bumper stickers, right? So what's all the hype about kale?
This slogan originally began as a t-shirt to promote local business, however, aside form the controversy that surrounds it (http://www.businessweek.com/ap/financialnews/D9REGSB00.htm), you really SHOULD eat more kale-it's one of the most nutritious vegetables on the planet.
I'm not going to list all the great vitamins and minerals in kale, but trust me when I tell you that it's a powerhouse.

Here's a recipe I'll be making many times this week:

Crispy Kale Chips  
Ingredients

• 1 head kale, washed and thoroughly dried
• 2 tablespoons olive oil
• Sea salt, for sprinkling

Directions

Preheat the oven to 275 degrees F.

Remove the ribs from the kale and cut into 1 1/2-inch pieces. Lay on a baking sheet and toss with the olive oil and salt. Bake until crisp, turning the leaves halfway through, about 20 minutes. Serve as finger food.

Some people say these take the place of potato chips for them, I won't go that far, but they are definitely yummy! 

I'm told if you use less oil, you can crush these up into a powder and mix them into popcorn with a bit of parmesan cheese. I might have to try that too.

I also use kale almost every time I make soup. Wash it, take out the stems (I saute them in olive oil and eat them separately) and throw them in whatever soup you are making. Just make sure you let them simmer until they are tender or they can be a bit bitter.

How are you making kale this week?

In health and haste,

~Mari-Chris

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

And Away We Go!

Happy Tuesday! Although our early spring weather is on temporary hiatus here in Boston, I still feel energized by the sun, the blossoming trees, the birdsong and the prospect of warm days just around the corner. I can't wait to pack away the winter things and head outside. I've started preparing the garden plot that will soon be filled with beautiful vegetable seedlings and the kids are so excited about growing food! Even our bunny has more spring in his step this week-maybe someone told him about the vegetable garden?

Last night we kicked off the spring session of 6FIT at DanceFIT Studio and it's going to be an amazing 6 weeks. The energy in the studio felt so positive I couldn't help but to smile and I felt like all of my negative energy was sweating right out of me. Once again I've got a very motivated team. Our lives are all very different but I'm really looking forward to seeing how this healthy lifestyle fits in to so many different scenarios and hearing how different people make it work.

This first week is the "Water Cleanse" challenge. Don't worry! This is not a week with no food! 6FIT is about learning to live in a more healthy way and starving your body for a week would definitely not qualify. What we eat is up to us. We are allowed one small cup of coffee before noon each day but, other than that, we can only drink plain water.
I think (correct me if I'm wrong, Gina and Maeve) the purpose of this challenge is first, to make sure we are all well-hydrated and second, to wake our bodies up to the changes to come in the next 6 weeks. We always hear some version of the "drink 8 glasses of water a day" rule but I personally have always been terrible about drinking water. It's not that I used to drink soda or juice instead. I just never seemed to drink much of anything.
For those of you that always drink lots of water, this week might not be a big change for you. For everyone else, you are going to be amazed at how different you feel at the end of the week. If you feel sluggish or have a bit of a nagging headache, you are not alone. For many of us, that one cup of coffee in each morning represents a fraction of the caffeine we are used to consuming and we'll have a bit of withdrawal to deal with. Also, flooding your body with lots of water is a great way to flush toxins from your system but in the process there will be lots of toxins floating around on their way out. Rest assured you will feel much better in a couple of days and please don't give up. The best thing to do is be kind to yourself,  drink even more water and keep your body moving. You'll get over the hump and feel much better by the time we head into week 2.

Foods of the week this week are swiss chard and bananas. Who has a great recipe to share? I usually just saute chard in olive oil and eat it over brown rice or quinoa with a bit of salt but I'm sure there are much more interesting ways to eat it. As for bananas, aside from being great just as they are, if you slice them and let them cook in with your morning oatmeal they add a nice texture and enough sweetness that you might not need to add anything else.

Wow-that was a long post considering I had no idea what I was going to write about today. Stay tuned for some different posts in the days to come. Eating well on a budget maybe? Or great books to check out if you're trying to live a healthier lifestyle? Suggestions welcome!

And did I mention, I like who I'm becoming!

Here's to 6FIT =)
~Mari-Chris

“Whether you think you can, or you think you can't--you're right.”

Thank you, Henry Ford, for providing my motivation last week.

I think there's a germ-sharing program happening behind the scenes at 6FIT these days. Last week I took my turn with a tough cold that settled in my chest. Even playing with the kids brought on the coughing and wheezing, so cardio was definitely off the table for me. I knew I had to take care of myself, but I did not want to lose the great momentum I've built up over the last 4 weeks, nor did I want to give up all of those exercise points.
Enter pilates!
I took Gina's Pilates with resistance tubing class on Thursday night, just as the cold was coming on, and I can't even tell you what a difference it made. Although my chest hurt and my sinuses were full the next morning, the rest of me felt really good. I'm not sure how to explain it except to say that I had a nasty cold but I felt relaxed and calm about it. Also, I realized that I could exercise even though I was sick. And then Henry Ford's words popped into my head and they have become my mantra. The mind is a powerful thing!
I pulled out some old core-focused, pilates style dvd's that have been gathering dust since I got them and I made sure to do at least 30 minutes a day until my lungs felt better. Now I'm hooked and my body is craving the gentle stretches and slower pace that pilates leans toward. Hooray for discovering a new exercise to love! And hooray for learning that a change in mindset can really make a huge difference.
I'm happy to say that I'm feeling much better and looking forward to returning to Zumba class tonight. I was having serious withdrawal!

And how did we celebrate Valentine's Day?

In 6FIT-style of course! A little vegetable love is always welcome and a healthy version of Strawberry Shortcake for dessert =)
My children made me the cutest cards (I love 5-yr-old spelling!) and my husband hung beautiful notecards (all famous paintings of redheads) all over the house to lead me to my gift from him. This girl is definitely spoiled!

And to top it all off, we had a very unexpected addition to our family. Meet Coco, who needed an immediate new home because the new baby in his former home couldn't breathe with him around. He needed a new family or he was on his way to Angell Animal Hospital, so he's our new Valentine Bunny!

Finally an kindred spirit. We had a lovely spinach salad together for lunch today-I think he likes 6FIT too!

So Coco and I are off to share a kiwi before the kids get home. Here's to a week of positive thoughts!
~M-C

Too much of a good thing is...

...still too much!

I was so excited when I finished laying out our SuperBowl spread yesterday. Veggies & white bean hummus, blue corn chips and homemade guacamole, apple slices and a few fancy-schmancy cheeses, homemade chicken fingers that William breaded himself, homemade baked fries and a truly delectable strawberry/cashew/cocoa gallete that Julia helped me make. It was gorgeous!
The thing is, by then end of that very stressful game, I had eaten too much. Not a guilt-inducing food coma or anything, it was just the first time since I started 6FIT that I went overboard. I guess having only healthy foods around doesn't eliminate the need to really pay attention when I eat. Too much of a good thing...

The same goes for exercise. I finished up cardio week without missing a day. I took my mandatory day off to do pilates instead so I got in 7 great workouts last week. Mostly I feel great about this, but my knees are really complaining now. I refuse to chalk it up to an aging body but I do need to pay more attention to the kinds of exercise I'm getting and make sure I support my knees better when I'm jumping around a lot. Again, too much of a good thing...

So on to Vegetarian Week and Attack Your Abs!

Some musings and thoughts for the week ahead:

On beets (1 of our foods of the week):

• If you haven't had fresh beets, you haven't really had beets. The canned ones just don't compare.
• Don't throw away the greens! The are delicious chopped and sauteed in a little olive oil.
• My favorite way to cook them is cubed and baked with a bit of olive oil, but sometimes I boil them. 
• Leftovers are great cold. Just toss them on your salad.
• We will probably all have red hands by the end of the week unless we wear gloves when we prepare them.
• BEET JUICE STAINS!!! EVERYTHING!!
• Beets are really good for your digestive system but beware, they often act as a mild laxative. 
• I repeat, beet juice stains everything, including your insides, so don't by surprised (panicked?) by unusual coloring as they make their way out of your system. Enough said.

On squash (Superfood #2 this week):

• Just try them all-you can't lose!
• You can eat spaghetti squash just like spaghetti. Cut it in half the long way, scoop out the seeds and bake it, cut side down in about 1/4 inch of water until it's soft, then scrape a fork down the insides and it will come out looking like spaghetti. 
• Don't toss the seeds. Roast them with a little salt or some tamari for a great salty snack. You can also roast them with brown sugar and cinnamon for a sweeter treat.
• Squash and apples are great complimentary flavors so try cooking them together.
• Pumpkin Bread! Skip the canned stuff and roast your own, then just mash it up and it's ready to go. You can use unsweetened applesauce instead of oil and it's a fairly healthy indulgence. I roast all of our uncarved pumpkins after halloween and freeze them in small batches for baking the rest of the year.

On attacking my abs:

• Let me find them and I'll get back to you.

On 6FIT:

We just passed the half-way mark and it's time to ramp up and find all of that great energy, motivation and commitment we were loving three weeks ago! Don't slump in solitude. Let your team members know what's going on so they can help get you back on track. My fellow 6Fitters were great last week when I needed a boost and I'm so grateful. And I love that the competition is heating up. Posting the standings as we headed into the weekend was a huge motivator! 

Thank you all so much for being with me for both the highs AND the lows.

Here's to everything in moderation--I'm feeling great and looking forward to another challenging week!

Who's with me?

~Mari-Chris