Health & The City

Consistency Killed the Swine

noreply@blogger.com (Jennifer) — Thu, 11 Jun 2009 21:40:00 +0000

Even with the onset of summer the H1N1 virus is still claiming lives and spreading fear through our televisions and newspapers. Our very own VP told us that he wouldn’t take public transportation in fear of being coughed on and catching the flu, even though millions of Americans rely on subways, buses and trains to commute to work daily. The media has missed a major point that needs to be addressed. You cannot “catch” the flu (swine, bird, or even the common cold) unless your body’s immune system is weakened. So what can we do to boost our immunity which is responsible for fighting off viruses, bacteria, and even cancerous cells? A mini lesson in immune anatomy is probably a good first step. So here goes:

Lymph What?
The lymphatic system makes up 1/6th of our entire body. There is more lymph in our body than blood. Lymph is the fluid that sits in between our cells and acts as the sewage system collecting waste and debris. It moves through the lymphatic vessels to the lymph nodes where it is filtered. Exercise, massage and a healthy alkaline diet help move lymph through the body efficiently.

Thymus Who?
Thymus sits below your thyroid and above your heart and is the mediator of the whole immune system. The thymus produces T lymphocytes which are white blood cells that are responsible for cell mediated immunity which helps resist infections by bacteria, yeast, fungi, parasites and viruses.

The Mean Spleen
The spleen's functions include: producing white blood cells; engulfing and destroying bacteria and cellular debris; and destroying worn-out red blood cells and platelets.

There is no single magic bullet to boost your immune system. This system works only holistically to combat its relentless attackers. It’s fuel must combine all of the following: a healthy diet, lifestyle, mindset, exercise program, and nutritional supplementation when needed. Can you guess what the most important ingredient of this wellness soup is?....... CONSISTENCY.

In order to be successful at anything in life you have to be consistent. Your state of health and the immune system are no exception to this universal rule. Lance Armstrong didn’t win his races and beat cancer from skipping workouts and eating junk food. Bruce Lee wasn’t one of the greatest fighters because he sat on his couch and watched reality TV. Champions train every day. In general, we need to take greater responsibility for our health and not look to vaccines or pills to do the job for us. We need to train our bodies every day and nourish them with the proper fuels to do so. And lastly, we need to train our minds and spirits to deal with life’s challenges as if we were all champions.

Tiger Balm: A Stress Reliever

noreply@blogger.com (Jennifer) — Thu, 11 Jun 2009 21:31:00 +0000

Once in a while I like to post a blog about one of my favorite things. I haven't done it in a while but I have come across a new favorite product for people with similar lifestyles to mine; busy, athletic, active, and trying to find balance and peace to promote health and wellness.

I have come across Tiger Balm's new product which is a neck and shoulder rub. I have been using it on my neck and shoulders, where I hold tension (and I'm sure I'm not the only one). My mother has even been using it on her hands to relieve pain in her joints.

I have been a long time fan of tiger balm as a martial artist when you could only find it in obscure places like in Chinatown pharmacies. So, now that you can find it in Duane Reade I just had to let you know. Enjoy that icy, hot feeling after a long, hard workout or a stressful day at work.

Health and the City’s Immune Boosting Smoothie

noreply@blogger.com (Jennifer) — Sat, 06 Jun 2009 14:17:00 +0000

This delicious smoothie is the perfect way to start your day (I have it almost every morning!). It contains enough nutrients and calories to be a whole meal which will help stabilize your blood sugar for hours. It is packed with antioxidant powerhouses to help boost your immune system and help your body fight off bacteria and viruses while helping you build muscle and repair the wear and tear of our daily lives on our state of health and wellness.

½ to 1 whole banana: (high in potassium,
1 cup of mixed frozen berries (blue, ras, black, straw, acai’) packed with antioxidants that help fight diseases like cancer.
1 tbsp of natural almond or peanut butter: to help stabilize blood sugar
1 tbsp flax seed: adds fiber to help cleanse your GI tract and omega 3’s to reduce inflammation in the body
1 tbsp of protein powder: brown rice protein powder is a clean option that usually does not contain any other ingredients. Whey protein is another option but read ingredients and try not to use a product that contains added sugars and other fillers. The added protein makes your smoothie a complete meal of carbohydrates, healthy fats and clean protein.
2-3 oz. POM pomegranate juice: for additional antioxidant support
Optional liquids: almond milk, rice milk, soy milk, coconut water or just plain water.

Amount depends on the consistency that you want your smoothie to have. Place all ingredients into a blender.

Blend for 30 seconds. And there you have it. The perfect breakfast in under 5 minutes.

Extreme Stiletto Seminar

noreply@blogger.com (Jennifer) — Fri, 10 Apr 2009 21:32:00 +0000

There was such an overwhelmingly positive response for the first Stilettos and Self Defense workshop that we just have to do another! The next Extreme Stilettos Workshop will cover more in-depth self defense techniques like how to get out of grabs and off the floor!

SPECIAL BONUS SEGMENT:

You will also learn how to train your body with a modern warrior workout to get strong, lean and fit for summer without the cost of a personal trainer. Learn how to design a complete 20 minute workout that you can take with you on the road or use without having to leave your home. No equipment, no gimmicks, no bull.

Location: World Martial Arts Center
69 w. 14th St., 4th floor
Corner of 6th Ave.
212-941-8771

When: Saturday, April 25th
Time: 10:30am to 12pm

RSVP to Jennifer@healthandthecity.net

Cost: $40 (Just $60 for both the Detox and Stiletto Seminar)

Sorry guys, women only. But make sure to invite all of the women in your life that you care about; sisters, mothers, daughters and loved ones.

Glamour in the City!

noreply@blogger.com (Jennifer) — Fri, 10 Apr 2009 20:16:00 +0000

Join me as I host the Haute Pink luncheon during National Women’s Health Awareness week to benefit GlamourGals. GlamourGals is a nonprofit organization (www.glamourgals.org) dedicated to organizing teen volunteers to visit elderly women in senior homes and provide companionship and their signature program of complimentary facials and makeovers.

The Haute Pink Luncheon will feature a keynote from Neeta Shah, M.D, an interactive panel on “reducing stress and staying fashionable” as well as special guest Lauren Routolo, Director Entertainment Promotions, Hearst Corporation. Did I mention you can win a $15,000 platinum, diamond ring?! Tickets are on sale and start at $50 (gift bags are worth over $500) and can by a dual ticket for the luncheon and evening cocktail party!

Two Events, two chances to donate to a great charity while connecting with like-minded people.

Date: Friday May 15th
Location: Open House Gallery, 201 Mulberry Street, Nolita

To read more and register:
http://www.glamourgals.org/index.php?option=com_content&task=view&id=54&Itemid=114

Another Chance to Urban Detox

noreply@blogger.com (Jennifer) — Fri, 10 Apr 2009 00:59:00 +0000

Get sexy for summer with the Urban Detox!

The best way to do this from the INSIDE is through the gentle, food-based Urban Detox for your liver and the rest of your body. A healthy liver will be able to rid the body of harmful toxins from the environment, heavy or processed foods, and the excess of your body's own hormones. The result? You are left with more energy, clear skin, less GI disturbances, more restful sleep, less stress, and more confidence from the shape your body will be in.

The Urban Detox workshop will educate you on how to safely detox while you are still able to carry on with your hectic daily life. With the program you will receive:

- 7 Day Meal Plan
- Shopping List
- Email Support

This program usually costs $245 if done privately. Join the group and not only safe money but gain support in numbers.

Friday, April 24th, 6pm to 7:30

Location: World Martial Arts Center

Cost: $40 (Just $60 for both the Detox and Stiletto Seminar)

Open to All!

Red Pepper Pasta with Kale Puttanesca

noreply@blogger.com (Jennifer) — Fri, 10 Apr 2009 00:47:00 +0000

Kale is a super green food that contains compounds that activate detoxifying enzymes in the liver that help fight off cancer-causing agents. A cup of kale supplies 93.6 mg of calcium (9.4% of the daily value for this mineral) for only 36.4 calories. In contrast, a cup of 2% cow's milk provides 296.7 mg of calcium, but the cost is high: 121.2 calories and 14.6% of the day's suggested limit on saturated fat. So more calcium for less calories. If you aren't ready to eat batches of kale, start slow by throwing chopped kale into stir fries, soups or pasta dishes like this one below:

1/2 (16 ounce) package whole-wheat pasta (your favorite shape)
2 tablespoons olive oil
1/2 large onion, sliced
2 cloves garlic, minced
1 teaspoon red pepper flakes
1 tablespoon drained capers
1 (2 ounce) can anchovy fillets, drained and quartered (Optional)
1 cup canned diced tomatoes, undrained
3 cups coarsely chopped kale
1 (4 ounce) can sliced black olives, drained
1/2 cup grated Parmesan cheese, or to taste

Directions:
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.

Meanwhile, heat olive oil in a large skillet over medium-high heat. Add onions, garlic, and red pepper flakes. Cook and stir until the onion has softened and begun to turn golden brown, about 5 minutes. Stir in capers, anchovy fillets, and diced tomatoes, and bring to a simmer. Stir in kale, and simmer over medium-low heat until wilted and tender, about 10 minutes.

Once the pasta has cooked and been drained, stir into the puttanesca along with the black olives. Toss and sprinkle with grated Parmesan cheese before serving.

Green Detox Soup

noreply@blogger.com (Jennifer) — Fri, 10 Apr 2009 00:41:00 +0000

1/2 onion, chopped
1 cloves garlic, chopped
1 red potato, chopped
3 tbsp of olive oil
1 cup water
1 cup vegetable stock

1 head of broccoli, chopped
chopped greens—any combination of any greens, such as kale, collards, swiss chard, spinach, romaine, bok choy

1/4 cup finely chopped fresh or frozen basil (or about 1 tablespoons dried*)
1 tablespoon cashew butter (optional, but good)
sea salt and pepper to taste
dash of cayenne pepper (to kick it up a notch!)

Place the first 4 ingredients into a pot and sautee until onions become translucent. Add the water, stock and greens and let everything cook until tender. About 10 minutes or less. Put leafy greens in towards the end so they don't become mushy. Add your seasonings. Use a hand blender to puree the soup or, blend in batches in a regular blender—be careful because this is hot and splatters easily. The whole process should be complete in 15 minutes and it's super healthy and delicious!

Stilettos and Self Defense

noreply@blogger.com (Jennifer) — Wed, 25 Mar 2009 16:57:00 +0000

Springtime is hunting season and unfortunately, in NYC women are the prey. Statistics say that 1 in 6 women will be sexually assaulted in their lifetime and every 2 minutes someone in the U.S. is sexually assaulted. This does not include women who are physically attacked, robbed or beaten without being sexually assaulted.

Jennifer Cassetta, a second degree black belt, has been studying and teaching HapKiDo for over 9 years. HapKiDo is a martial art that is taught to the special forces in Korea as well as many military groups here in the U.S. and abroad for combat.

In NYC, Jennifer teaches self defense to women of all ages and sizes. She believes it is essential for every woman to learn some basics in self defense no matter where you live, but especially when you live in a city which increases your odds of being attacked. In the seminar Stilettos and Self Defense, you will learn how:
- to master the ABC’s of self defense
- to tap into your inner power
- not to be a target
- to make weapons from everyday items
- to save your life with some basic techniques

When: Saturday, April 4th
Time: 11am to 1pm

Where: World Martial Arts Center
69 w. 14th Street, 4th Floor
Corner of 6th Ave.

RSVP to Jennifer@healthandthecity.net

Cost: $40 at the door
$30 if you register by Saturday, March 28th

Sorry guys, women only. But make sure to invite all of the women in your life that you care about; sisters, mothers, daughters and loved ones.

Spring Fever

noreply@blogger.com (Jennifer) — Wed, 25 Mar 2009 16:55:00 +0000

We are just 2 months away from Memorial Day! But for some reason, this is the time when some people start to fall out of their fitness routines that they worked so hard on committing to in January.

This is actually one of my favorite times of the year for training. The air is still crisp and clean and training outside or with the windows open will give you a nice breath of fresh air into your lungs. It's also a great opportunity to break any lazy winter habits like driving or cabbing it places when you really could be walking.
Spring is also the perfect time to clean out your diet. Cut out those winter-time comfort foods and replace them with raw or lightly cooked green veggies that will help detoxify and alkalize your body.

So don't stop now. Summer is around the corner. Get back to your routines and make some new great habits for your health and fitness.

Vegan Peanut Butter Cups

noreply@blogger.com (Jennifer) — Wed, 25 Mar 2009 16:52:00 +0000

I have been receiving many requests lately for healthy treats. Some may say that Peanut Butter Cups covered in chocolate aren't healthy. But they are a lot healthier than what you find in the supermarkets. When you or your kids want something that resembles candy without the crazy amounts of sugar, HFCS, and artificial chemicals and preservatives, this is a great treat.

1 cup peanut butter (natural and creamy)
1/2 cup sugar
1 1/2 cups of vegan chocolate chips
1/4 teaspoon salt
12 paper muffin cups

Cut the top half of the muffin cups to where they are about half the original height.

Melt the chocolate chips either over the stove on low heat or putting them in a waterproof bag and dunking them in hot water.
Using a spoon or paint brush spread the chocolate evenly within the muffin cups making sure you fill the crevices on the sides. Place the coated muffin cups in the freezer so that the chocolate hardens.

In a separate bowl combine the peanut butter and salt and fold in the powdered vegan sugar.

When the chocolate cups have hardened put the peanut butter mixture into the microwave for 1 minute. Wait a minute for it to cool and then bring out the chocolate cups.

Spoon the peanut butter into the chocolate cups leaving a little room for the top layer of chocolate. You have the option of putting the top layer of chocolate on now or after the peanut butter has hardened in the freezer. Both ways work just as well in my opinion. Place the cups in the freezer and wait an hour (or as long as you can.)

A Menu of Aphrodisiacs

noreply@blogger.com (Jennifer) — Thu, 12 Feb 2009 20:07:00 +0000

If you are planning to stay in this Valentine's Day to save a few shekels, why not get the most bang for your buck by serving a menu sprinkled with aphrodisiacs?

The interest in aphrodisiacs began when Aphrodite, the Greek Goddess of Love, rose from the sea on an oyster and gave birth to Eros. Interesting visual.

Here's a few different delectables that have been world renowned for getting our ancient ancestors hot under the collar (or whatever they were wearing).

Oysters: The Romans documented this fruit of the sea as an aphrodisiac. Whether it is true or not, oysters are loaded with zinc, which helps boost the immune system.

Chili Peppers: The heat that comes from these bursts of fire is from capsaicin. It raises our pulse and releases endorphins. Add it to pasta or sprinkle it (dried) onto some greens to give it the extra kick.

Fennel: Also used as a digestion aid, the Egyptians considered this veggie a libido enhancer. Try it in a salad or plain and raw in between courses.

Truffles: The musky scent of truffles were said to enhance the senses according to the ancient Greeks and Romans. They are expensive so use sparingly. Or buy a small bottle of truffle infused olive oil to sprinkle on salad or on pasta.

Chocolate: "Nourishment of the Gods", according to the Aztecs who revered chocolate for its chemicals that effect neurotransmitters in the brain. It's filled with more antioxidants than red wine. Combine both for an enhanced experience.

Jennifer's Vegan Chocolate "Mousse"

noreply@blogger.com (Jennifer) — Thu, 12 Feb 2009 17:52:00 +0000

2 dates, chopped
1 banana
2 tbsp of peanut or almond butter
2 tbsp of unsweetened cocoa powder
1 tbsp of agave nectar
1/4 cup soy, almond, or coconut milk
3 to 4 ice cubes

Blend all ingredients in a blender. Serve in a chilled martini glass and garnish with some fresh berries. Serves about 3.

Folks, I made up this recipe and I never measure when I cook. So this is an "estimation recipe". You want to keep it thick like a mousse so add the liquid slowly. Add more if you need it. It's really delicious, I promise.

Fat Fighter TV Giveaway

noreply@blogger.com (Jennifer) — Thu, 12 Feb 2009 17:04:00 +0000

Act quickly. I have joined forces with Fat Fighter TV to offer a free nutrition consultation to the winner of the contest, found on the link above.

Could changing something in your diet help you feel better and at the same time help you lose weight? I definitely believe one diet does not fit all. But do you know which foods are best for you? Here’s your chance to find out.

The contests run through midnight EST this Friday, February 13 and I will announce the winners over the weekend.

I hope you are a winner!

January's Urban Detox from Health and the City

noreply@blogger.com (Jennifer) — Wed, 07 Jan 2009 18:59:00 +0000

Toxins, toxins, everywhere. NYC living, chemicals in our food and stress can lead to a build up of toxins in our body. This build up, or what I like to call "sludge", can lead to a depressed immune system leaving us vulnerable to many disorders and weight gain.

There isn't a better time of year to participate in a nutritional detox than right after the holidays. January is a great time to start removing that "sludge" and kick off a new health and fitness routine in a more efficient body.

Health and the City's detox is more of a gentle cleansing diet than a harsh shock to your body. Benefits of the detox include:
- increased energy
- train your body to burn fat as fuel by hormonal control
- prevent the top 4 killers: heart disease, stroke, cancer and diabetes
- decrease inflammation and pain in the body
- increase awareness around food patterns
- clear up skin irritations
- increased clarity of mind

The Health and the City Detox Program includes:

- Group initial consultation/seminar
- Seven day meal plan
- Shopping list
- Unlimited email support
- Follow up consultation/seminar

New Year Price: $175 (Value $350)
$50 discount for Health and the City newsletter subscribers.

Group sessions will be held at World Martial Arts Center located at:
69 w. 14th street, 4th floor
Corner of 6th Ave.

Two group sessions to choose from:

Session 1: Saturday, Jan. 10th, 11am
Saturday, January 17th, 11am

Session 2: Saturday, Jan. 17th, 1pm
Saturday, Jan. 24th, 1pm

RSVP with Session number to jennifer@healthandthecity.net.

Secrets of Super Healthy People

noreply@blogger.com (Jennifer) — Fri, 19 Dec 2008 16:25:00 +0000

This is an article from WEB MD.....

Some people never seem to get sick. What are they doing that the rest of us aren't to keep illness at bay?
By Jennifer Soong
WebMD Feature
Reviewed by Louise Chang, MD

Are you secretly envious of your co-workers and friends who, like superheroes, never seem to get sick? You know, the ones glowing with good health while everyone around them is sneezing, sniffling, and coughing like villains.
Don't hate the healthy people. Instead, steal the secrets of people who manage to stay above the sickroom fray and take steps to boost your body's immunity.

Training for the Body
Jennifer Cassetta, a martial arts instructor in New York City, claims she never gets sick, and neither do her father and grandmother, who also teach martial arts. "I believe it is the holistic approach to exercise that calms the mind and relieves stress," she says. "And the cardio, strengthening, and conditioning help boost the immune system."

Cassetta says her health has changed dramatically after she picked up martial arts eight years ago. Before then, she was a smoking, take-out-every-night, espresso-drinking girl in her 20s.

"As I started to train, I started to change my habits drastically," she says. "I cleaned up my diet, trained more, and quit smoking. Now in my 30s, I have more energy, I look better, and am stronger than I ever have been."

One bout of vigorous exercise can increase circulation, says Christiane Northrup, MD, author of Women's Bodies, Women's Wisdom. "Whenever circulation is increased, you get far more white blood cells," she says, "so they check for foreign germs and are far more apt to be able to gobble them up."

Click the link to read the rest of the article.

Keeping Healthy Through the Holidays

noreply@blogger.com (Jennifer) — Thu, 11 Dec 2008 22:55:00 +0000

The holidays are upon us as are the parties, the stress and the co-workers with colds. This year brings an added pressure to some with economic trouble looming in the forecast. So how do we keep our heads above water and our immune systems from plummeting?

1. Most importantly, mental health and sanity through this season is key. Stress breaks down the immune system and makes our bodies more vulnerable to foreign invaders like the flu. Remember that the holidays don't have to be about expensive gifts and pretty wrapping paper. If money is a concern suggest a "Secret Santa" plan with friends and family. Perhaps instead of spending money, spend your time and volunteer at an organization that needs help. This year especially charities are hurting and can use our time and resources. If you don't have time or money to give, do a massive house cleaning and donate old clothes, blankets, and gadgets. This will also help you manage your spiritual health as well by feeling good by being of service as well as purging things that no longer serve you to let in newness for the new year.

2. Boosting your immune system from the inside out is another key to remember this season. Load up on foods that are high in antioxidants like pomegranite seeds, green tea, blueberries, and even spices like cinnamon and oregano. Vitamin C rich foods like papaya, kale, kiwi, broccoli and of course ,citrus fruits, are also great to add to your arsenal. Don't put your fitness routine on hold, now is when your body needs it the most. Remember the healthier you are the more immune you are to "catching" a cold. If your immune system is tough it will fight off those invaders that keep us from enjoying our holiday season.

Enjoy your holidays, stay well and start preparing for the New Year! God Bless, Jennifer.

Sweet Lou's Fennel, Pomegranate and Blood Orange Salad

noreply@blogger.com (Jennifer) — Thu, 11 Dec 2008 22:54:00 +0000

2 large fennel bulbs, trimmed
Juice of 1 lemon
4 tablespoons extra-virgin olive oil
4 large blood oranges, peeled and segmented
1 cup fresh pomegranate seeds
Salt and pepper
6-ounce piece of hard pecorino (sardo or Tuscan) cheese

Slice the fennel as thin as possible. Place the fennel slices in a bowl and toss with the lemon juice and olive oil. Add the blood orange segments and pomegranate seeds, season to taste with salt and pepper; and toss gently to mix. Shave the pecorino in long shards over the top and serve.

January Health and the City Detox

noreply@blogger.com (Jennifer) — Thu, 11 Dec 2008 22:48:00 +0000

Holiday Gift Ideas!

noreply@blogger.com (Jennifer) — Thu, 11 Dec 2008 22:43:00 +0000

Holiday Gifts

Each gift will come with a package to give your loved one and can be picked up at World Martial Arts Center or hand delivered anywhere in Manhattan for a nominal fee.

12 Week Urban Warrior Challenge:

includes:
- boxing gloves,
- Health and the City t-shirt,
- 3 months of Urban Warrior kickboxing classes
- personalized nutrition consultation!

Only: $365

Private Training Starter Pack

- 4 private training sessions to kick start your workout routine, get some new moves, and your very own martial arts uniform to boot!

Only: $295 (normally $360 plus uniform)

One Month of Urban Warrior Kickboxing Classes
- 8 Kickboxing Classes
- Health and the City t-shirt
- Boxing gloves

Only: $140 (Value: $220)

Turkey Day Calories

noreply@blogger.com (Jennifer) — Mon, 24 Nov 2008 17:27:00 +0000

4 oz. glass of red wine: 100 calories
1 oz. of cheese: 100 calories
6 oz. white or dark turkey: 340 calories
1/2 cup of stuffing: 180 calories
1/2 cup mashed potatoes: 150 calories
1/2 cup sauteed green beans: 50 calories
1 dinner roll w/ 1 pat of butter: 155 calories
1 piece of apple pie (1/8 of 9" pie): 410 calories

Total Thanksgiving dinner: 1485 calories

Note: that's with just one glass of wine! This estimate also does not include all of the snacking and appetizers that happen before the meal.

So, here are a few tips to slash calories on Thanksgiving and to not let all of those extras turn into fat on our bodies.

Tip #1: the same size slice of pumpkin pie has just 180 calories. And depending on the recipe used you can cut calories by smart substitutions as well.

Tip #2: organize a walk in between dinner and dessert to get the heart pumping and to start to make a dent in all of those calories.

Tip #3: get to the gym on Thursday morning and make plans to work out all weekend. Come to the Post Turkey Workout!

Tip #4: Make your own desserts. Store bought desserts are loaded with gross trans fats and high fructose syrup. Follow a recipe but cut the amount of sugar you use or better yet, substitute maple syrup or agave nectar for sugar in recipes. You never need as much as the recipes call for.

Tip #5: Fill your plate with salad and veggies. This will help fill you up on low calorie, high nutrient food and make less room for high calorie, low nutrient food.

Post Turkey Workout Anyone?

noreply@blogger.com (Jennifer) — Mon, 24 Nov 2008 17:24:00 +0000

Don't let those excess calories turn into fat. Burn them off on Saturday afternoon with Health and the City's Urban Warrior:
Post - Turkey Workout

I will personally wear a heart-rate monitor during class and I will not stop teaching until we have burned at least 800 calories! Class begins at noon and won't end until we have reached our mark.

This class is open to everyone so bring your husband, wife, significant other or a friend.

If you are not currently enrolled in the Urban Workout Program the cost is just $20.

The first 5 people to register will receive a free Health and the City t-shirt.

Please RSVP to jennifer@healthandthecity.net

Saturday, November 29th at 12pm

World Martial Arts Center
69 w. 14th street, 4th floor
Corner of 6th Ave.

The Safest Investment

noreply@blogger.com (Jennifer) — Sat, 01 Nov 2008 18:33:00 +0000

Everywhere you turn lately we are faced with headlines of a gloomy future, a slump, and a big depression. The overwhelming doom and gloom news leads to panic and fear. Fear, in turn leads to stress which happens to be a silent killer. When faced with constant stress, our bodies start to pump out hormones that can lead to obesity and high blood pressure while our minds tend to turn to martinis, cigarettes, anger or depression which in turn cause more internal stress. A lose-lose scenario.

Everybody needs an outlet for stress and exercise is the perfect antidote. Exercise is an investment of time and strength but yields great assets over time. Exercise can lower blood pressure, cholesterol levels, and weight and at the same time increase your metabolism, confidence, and endorphin levels making you feel more energetic than before you started. It’s almost instant gratification! If committed to a ritual of exercise as a part of your lifestyle for the long haul (along with eating well, of course) than you will significantly reduce your risks of heart disease, cancer, and stroke, the top three U.S. killers according to the National Center for Health Statistics (http://www.cdc.gov/nchs/FASTATS/lcod.htm). You will also lower your risk of diabetes which is number 6 on the list. Sounds like a win-win, right?

So how many times a week should one invest in exercise? Some people (including some of my clients J) seem to think that twice a week is a sufficient deposit. However, current guidelines set by the American Heart Association and ACSM (American College of Sports Medicine) for adults under the age of 65 are:

Moderately intense cardio 30 minutes a day, five days a week
Or
Vigorously intense cardio 20 minutes a day, 3 days a week
And
Eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Just keep in mind that these guidelines are set for the average American. If you consider yourself in better shape than the average American (which I hope you all strive for at least that), than we need to up the ante on these guidelines. Working harder for better results will set you ahead of the pack. And you don't have to share your results with anyone else. They're all yours!

Some things, like the stock market, are just out of our hands. Our health is one major thing that we have control over. And your body is the best asset you can invest in. There’s only about 10 weeks left before 2009. A lot can be accomplished in 10 weeks. So take advantage of this last quarter, invest in yourself, lower your risks, and start the new year ahead of the game regardless of what is going on in the financial arena.

Healthy Tofu Pumpkin Pie

noreply@blogger.com (Jennifer) — Sat, 01 Nov 2008 18:27:00 +0000

Pumpkin pie is one of my favorite desserts. However, I rarely indulge because I know that it is usually loaded with sugar and evaporated milk or cream. Here is a recipe that cuts out the dairy and replaces the refined sugar with maple syrup. It's delicious and better for you. Enjoy!

INGREDIENTS:

What you need:
A blender
18 oz tofu (firm or extra firm)
2 cups canned or cooked pumpkin
2/3 cup pure maple syrup
1 teaspoon vanilla
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1 unbaked 9-inch pie crust
(you can buy a whole wheat one)

What you do:
Preheat oven to 350°
Blend tofu in the blender until smooth
Add remaining ingredients and blend well

Pour the mixture into the unbaked pie shell and bake for 50 minutes. (Filling will be soft, but will form as it chills)

Chill and serve to your delighted guests...
or just enjoy it yourself

What you get:
A delicious pumpkin pie with more protein than your average pumpkin pie (from the tofu) but with absolutely no dairy or refined sugar(depending on your choice of crust).

The Great Pumpkin Muffins

noreply@blogger.com (Jennifer) — Mon, 20 Oct 2008 14:29:00 +0000

This recipe is an oldie but a goodie. I look forward to "pumpkin season" every year to make them!

Ingredients:
1 cup all-purpose flour
3/4 cup whole wheat flour
3 tbsp of agave nectar (or maple syrup)
2 tsp baking powder
1 tsp pumpkin pie spice
1/4 tsp baking soda
1/8 tsp salt
1 beaten egg
3/4 cup soy milk
2 tbsp melted butter
1/2 cup canned pumpkin

Preheat oven to 375 degrees. In a large bowl stir together flour, agave nectar, baking powder, pumpkin pie spice, baking soda and salt. In a small bowl combine egg, soymilk, and butter; stir in pumpkin. Add to flour mixture and stir until moistened. Spoon batter into muffin cups, filling each about 2/3 full. Bake in the oven for 15 to 18 minutes or until a wooden toothpick inserted in centers comes out clean. Serve warm. Makes 12 muffins or double the recipe for a bigger batch!

Healthful Hint: For vegan muffins replace the butter and egg with applesauce.

YUM IT UP: Add nuts and raisins for a more complete muffin. Or turn it into a cupcake with a creamcheese frosting! (creamcheese mixed with maple syrup and a bit of butter too!)