Healthy Recipe: Grilled Coconut Kale

I’d always heard you can grill greens, but I never had the courage to do it. I mean, I've caught my grill on fire more times than I can remember...should I really put something as delicate as leaves on there?! But grilling is such a great way of cooking healthy meals when it's too hot to be in the kitchen (like now!) that I decided to take a chance on this grilled coconut kale.

Grilled coconut kale

1 bunch kale

1 can full-fat coconut milk (the added creaminess keeps the kale from burning)

Spices (I went with Mrs. Dash Extra Spicy plus extra black pepper; you can also just use cumin, chili powder, and red pepper. Think spicy and warm!)

This recipe is so simple to make! First, wash the kale and then dip it in a dish with the coconut milk; then turn it over and over until it’s well-coated. Then sprinkle liberally with the spices. Cover it with foil and let it marinate in the fridge for about four hours, turning a few times to redistribute the coconut milk.

Once the leaves have marinated, fire up the grill! Kale is surprisingly hearty. I kept the heat low but really and it about five minutes on each side over medium heat.

The finished product was really smoky and flavorful. I thought it was going to be crispy, but it really wasn’t; it was just tender and delicious.

Give this recipe a try this week and let me know what you think!

- Rachel

SMART Goal Setting

I love making goals. Like, really love. Morning goals, afternoon goals, saving money goals, better hair goals, trip-to-Target goals (ex: "Buy only a thank you card; do not buy $80 worth of beauty products, gum, snacks, and new workout pants.")...I love them all! I usually make new goals each month.

Goals often start out as vague statements, but experts recommend that we make better goals by using the SMART technique. I'll use one of my current goals -- practice yoga every weekend -- to show how to use the SMART method when setting your goals.

S– specific. A good goal is very specific. "Practice yoga more" isn't very specific. How much more do I want to practice? Does it have to be a class, or is a podcast OK? Since my weekends are wide open and I'm always rushing to squeeze in yoga during the week, I decided to go with "take at least one yoga class each weekend (Friday, Saturday, or Sunday)" for my goal.

M– measurable. There has to be some way to measure your goal to prove you’ve attained it. Goals that involve some kind of definite quantity (X times per week, X times per month) are great. I put every yoga class I take on my calendar so at the end of the month, I can look back and see how often I went.

A– attainable. You want your goals to be challenging, but you should truly believe you are capable of achieving them. It's OK if it feels like it might be hard -- easy goals just aren't motivating -- but they shouldn't be so hard you get frustrated and just give up. Doing yoga at 6 AM every single weekend day? Totally not attainable for me right now. But once each weekend feels just right.

R– relevant. If your goal isn't important to you and your interests, you won't care enough to stick with it, so think about why you're making the goal. I want to practice yoga on the weekend regularly because it will keep me active on otherwise lazy days, and because I have more free time and won't have to rush to or from class.

T– time-bound. Give yourself a deadline. It’s OK if it’s near or far; it just needs to fit the goal. A deadline gives you a little bit of urgency so you're motivated to take action right away. I ended up with “Practice yoga at least one weekend day each month in April." On May 1st, I'll see how I did for April and then set new goals for the new month.

Now that you know the SMART way to make goals, it's time to set a goal. Even if it’s small. Even if it’s crazy and barely attainable. Even if everyone around you says you can't pull it off. Making a goal is quite often the first step to getting what you really want.

What are your goals and what are you doing (or planning to do) to achieve them? 

- Rachel

Lazy Sunday Links

Happy Sunday! I hope you're having a great day. Mine has been delightful -- I've had a super productive weekend, and I just got home from Mary's class at the studio, which was fantastic; now I'm looking forward to walking my dogs this evening and then grilling fajitas for dinner.

Here are some yoga and health and fitness stories from around the web to keep you entertained this gorgeous Lazy Sunday!

Read about the Ascend Program for prisoners in Yoga Program Offers Instant Karma [via Entrepreneur.com]

Do you meditate? Maybe it's time to start! Putting Meditation Back on the Mat [via the New York Times]

Zombie yoga? Yup, it's at thing. Zombie, Pirate, and Alien Yoga -- Because You've Always Wondered, Just Admit It [via The Mary Sue]

Feeling guilty about leaving your kids while you practice? Here are some tips for getting past it: Guilt, Motherhood & Yoga [via MindBodyGreen]

Wait, I won't find happiness in the bottom of a bag of Doritos? Seven Surprising Ways Junk Food Makes You Miserable [via SHAPE.com]

Have a great Earth Day!

- Rachel

The Sports Bra Challenge

A few weeks ago, I headed to a yoga class in Houston, and I wore long pants. As soon as I walked into the studio, I realized my mistake. I'm sorry, but 105-degree heat is never not going to punch me in the face. After I set up my mat, I went to the bathroom, where another woman in class struck up a conversation. I couldn't help but notice she came prepared -- she was wearing only her sports bra and very short shorts. While my immediate thought was, OK, so that's what I'm going to wear next time, my next thought was, Could I really be comfortable baring (almost) all in a yoga class?

I've been thinking about this more after reading about The Sports Bra Challenge, "a charity fitness event in which people will gather to support one another in accepting the person they are today; their bodies, their minds, their insecurities." The idea is that on May 17, 2012, workout and yoga studios will  invite women to special classes to work out in only their sports bras (and shorts/pants, of course) in the name of body confidence. All proceeds from the classes will go to benefit City of Hope's Positive Image Center and S.E.A.K. Foundation.

So could I do it? Well, in my entire life, I've only exercised in shorts and a sports bra in public one time. It was summer. It was really hot. (Or so I thought; I was still living in Michigan and hadn't moved to Houston and experienced a Houston summer yet.) I had spent the day at the pool and when it came time for my run, I was so hot, so brown, so sweaty, that I just couldn’t bear the thought of putting on clothes. So I decided to just…not. I mean, it’s just a body right? It’s not perfect, but it’s just a body. Being naked is natural for bodies. It was the kind of hot day in which most men would just go shirtless…no matter what their bodies looked like. So I decided to do the same. I figured that if I felt self-conscious, then, at the very least, I'd run faster!

The whole experience was surprisingly liberating. By the end of my run, I felt awesome. I felt hot -- like, attractive hot, which isn't always how I feel after a run. But I was also reminded that my body is...just a body. It's not some thing I should worry about so much. It's just a body. It goes running! It goes to yoga! It gets tan! Sometimes…it gets hot so then it decides to wear less clothes!

Thinking about that day, and thinking about how great yoga has been for my body image, I'm pretty sure that yes, I'm totally up for the Sports Bra Challenge 2012 and, really, for rocking just my sports bra for all of my hot yoga classes from here on out.

Do you practice yoga in just a sports bra (or without a shirt if you're male)? If not, would you be willing to take the Sports Bra Challenge? 

- Rachel

Would You Work Out in a Sports Bra in Public? [Huffington Post]
How Much Are You Willing to Reveal: The Sports Bra Challenge 2012 [Huffington Post]

Bouncing Back After a Yoga Break

So, confession time: I took a bit of a break from yoga recently. And by "bit of a break," I mean that I took a full month off. I didn't even realize it for a while; I though it had only been a week or so. When I realized it had been a full month -- and that my last full week of classes was back in February -- I was not happy with myself.

And what's more, I was really nervous for my first class back so I really wanted to put it off for as long as I possibly could. I didn't want to know how tight my muscles had gotten during my hiatus.

Luckily, this wasn't my first workout (or yoga) break, so I had some tricks for getting back into the swing of things. If it's been a while since your last yoga class, here are some things that might help you too.

1. Ease into it privately at first. If you just can't brave a class, make a deal with yourself to practice today...but you can practice at home. Maybe you do a yoga DVD, or maybe you just do a few of your favorite poses each day. It can be nice to have that first "Oh no, my hips don't open anymore" moment privately. At least when you had back to class (and make yourself go within a few days of your at-home practice), you'll know the worst is over. 
2. Just go. I know, it seems so obvious. But there's a reason Nike has made millions off the idea -- because sometimes, you just have to do it. Don't make excuses. Each day that went by that I made up another excuse, it only got worse.
3. Take any class that's new to you. One of the most frustrating things about taking your first class after a long break is comparing yourself to how you were before the break. It can be so disheartening. So take a class that's completely new to you instead. You'll have no basis of comparison. So what if you're sore? Who isn't sore after a new class?
4. Take a beginner's class. I'm a big fan of taking beginner's classes periodically, just to get a refresher on form and position. But after a hiatus, I find it's even more useful. The class moves slower so you can ease back into things and you can avoid the frustration (and injury!) you might experience if you jump back into your advanced-level class.

After my first class after my yoga break, my muscles were screaming and I was mad at myself for staying gone so long. But once I got that first class over with, I remembered why I love yoga and it was much easier for me to keep going. Since then, each class has gotten progressively easier and I'm feeling more like myself again. Sure I'm not back to where I was before, but I'm somewhere. And that's something to be proud of.

- Rachel

Yoga Class Etiquette

Since I've started practicing yoga regularly, I've noticed a lot of little things other people do before/during/after yoga classes that get under my skin. I know that's probably not the most yogic way of thinking; I should tune that out, right? Not let what other people are doing get me down? Yes, I totally should. But for me, part of being a member of the yoga community means I acknowledge others' practices and do my best to respect them. With that in mind, I think it's good to consider the things we can do to be kinder and more respectful to those sharing the studio.

Here are four ways we can all be courteous to our fellow yogis:

1. Avoid talking loudly right outside the studio. Even though it's great to see a friend you haven't seen in a while waiting for the next class, it's best keep your voice to a whisper when chatting. If there is a class in session, these conversations can be incredibly disruptive as they finish their practice. Even if there isn't a class in session and you're simply hanging out on your mat, there are likely other people around you who are meditating or simply beginning to quiet their minds and relax their bodies. Let them have their moment.

2. Be timely. Arrive on time and stay all the way through class. (And yes, Savasana is part of class.) Sure things come up -- hello, traffic! -- but when this happens, it's best to enter the studio quietly and get settled quickly. This is not the time to unfurl your mat with fanfare and then make four long, slow, trips to collect props. If you know you have to leave right on time, or even a few minutes early, get a spot by the door and make a stealth exit. You're a yoga ninja -- remember that.

3. Turn your cell phone's sound off. And turn it off off. Don't put it on vibrate. Don't turn your Kylie Minogue ringtone to the quietest setting. Just turn it off. And if you do accidentally leave it on, please be courteous and hop off your mat to silence it the first time it rings. (For reason that I still haven't quite figured out, the person who forgot to silence her phone is always the most popular person in class. So not only am I distracted by the ringer, I'm also distracted thinking, I don't get that many phone calls in a day, let alone an hour. How does she do it?! Before I know it, I'm so busy contemplating whether I think she's a CEO, a doctor, or a movie star, I've totally forgotten to Chaturanga.)

4. Wear clean clothes. Yes, I said it. Look, I hate doing laundry as much as the next person but when it comes to my yoga clothes? Well, I know that Febreze just ain't cutting it. You may be totally comfortable with own natural scent, but just know that it might not be so well-received by those around you. And while we're talking smells, remember that it's best to skip the perfumes or scented lotions before class. Many people have allergies or are simply sensitive to these types of smells.

And here are four things we can always feel good about doing:

• Knowing your body and its limits
• Modifying poses when you need to 
• Stopping to drink water
• Taking Child's Pose

What are some other ways you think we can all respect each other in class? 

- Rachel

Om + Yum

I'm usually absolutely famished after I finish a yoga class; once I've said "namaste" and started rolling up my mat, I'm onto thinking about what I'm going to eat. Sometimes I head home and hope my man has dinner waiting for me; other times he meets me at Town Center where we can take advantage of all of the restaurants surrounding the studio and enjoy our meal al fresco. I've also scheduled friend dates with girlfriends where we go to a morning yoga class and then out to breakfast. Yoga + food makes perfect sense to me.

Which is why I was not surprised to read that restaurants and yoga studios are now teaming up to bring food and yoga to their customers in new and delicious ways. Whether it's a Vinyasa class followed by a farm-to-table dinner cooked in a wood-burning stove or a prix fixe dinner + yoga package, it all sounds great to me! Since yogis are focused on mind, body, and spirit, it doesn't surprise me at all that they are looking for healthy, fresh, yummy food to satisfy the appetite they work up during a vigorous class. And the social aspect is a fantastic bonus.

Do you like having a hearty, healthy meal after a yoga class? Would you take a yoga-plus-dinner class?

- Rachel

Do Men Need "Broga"?

I came across an article last week about "broga" -- aka yoga for men. From the article:

Co-founders of the Massachusetts-based Broga yoga studio certainly thought so, touting their program as a “strong” and “energetic” class “where it’s okay if you can’t touch your toes.” Putting aside the fact that it’s okay in any yoga class if you can’t touch your toes, there is certainly some truth to the subtext here: stereotypically, yoga often isn’t exactly viewed as a hyper-masculine pursuit.

I have mixed feelings about this. On the one hand, I find the name a little obnoxious and I don't like the idea that we have to call it something else or exclude a group of people just to get more people through the door. Can't we just work on breaking down the stereotype that yoga is only for women? Certainly all the male teachers and students already practicing must count for something. On the other hand, I'm excited about anything that gets more people to try yoga and if practicing with other men is what it takes for some guys to feel comfortable enough to start practicing, then I'm all for it! People have all different reasons for starting yoga and I'm sure some of them have to do with really great marketing.

What do you think? Do you think men need "broga" to start practicing? Or is this just a silly gimmick? Let us know your thoughts!

- Rachel

Broga? Yoga for Men Gets Its Own Name [Huffington Post]

Yoga Practice During An Allergy Attack

Last fall, I missed about two weeks of yoga because I had terrible allergies. (I'm not from Texas originally, and I'm convinced your pollen has it out for me!) I wanted to go to yoga, but the thought of emerging from my couch and going anywhere but Walgreens to buy new combinations of allergy meds was overwhelming. Eventually I got a sinus infection and missed another week of yoga.

Now I know that I should have just gone to yoga at the onset of my allergies. According to the May issue of "Yoga Journal," yoga can reduce symptoms of allergies by reducing your immune system's response to pollen.

The article says:

"Allergies are worsened by a stress reaction, which causes physiological responses, including the release of stress hormones and histamine, and triggers inflammation," says Jeff Migdow, M.D., director of Prana Yoga Teacher Training through the Open Center in New York as well as a holistic physician at the Kripalu Center for Yoga & Health in Lenox, Massachusetts. "Relaxation diminishes fight-or-flight response, and thereby reduces allergic symptoms." Through relaxation, the nervous system basically tells the immune system to hold its fire. Once the immune system backs off, the inflammation and mucus decrease, and symptoms diminish.

Migdow has a few more tips on allergies and yoga:

• Avoid hot yoga or vigorous classes; instead, modify your practice to include smooth and relaxing asanas and lots of deep breathing.
• Avoid forceful breathing or any pranayama through the nostrils, as congestion might make this difficult and uncomfortable. 
• Do activities that keep your energy up, as allergies are associated with low energy. 
• Do more standing poses (forward bends, backbends, twists) to massage your spine and strengthen and condition your lungs.

Allergy Antidote [Yoga Journal, May 2012]

Do you keep up your yoga practice when your allergies attack? Let us know!

- Rachel