2012 New Year - New You!!

Here we go!

In less then 48 hours we will be embarking on another year, 2012!  WOW I can't believe it myself but its true and I am looking forward to new accomplishments, trips, fun with family, friends and more!

So as you get ready for either a super fun night out or a super fun night in, be safe and remember to come back tomorrow so you can get started on the 2012 New Year  - New You Challenge!

• New recipes
• Suggestions on things to eat on the run
• 2 Different 7 day daily meal suggestions
• Fitness challenges and tips
• Along with some great ideas for self-full moments

See you soon! 

Taj

photo: http://www.flickr.com/photos/schneeman/3340307208/sizes/s/in/photostream/

Turkey or Tofurkey Optional

So I don't know about you but I have been very busy this month and I swear the days are going by faster.  With end of year work stuff, a gathering/dinner of some sort every other day and regular work December 21st has snuck up on me and I realized I need to write my blog. No better place then from the friendly skies.

Yeah I had to catch a plane so I could slow down enough to sit and write.  You'd be surprised how much I can get done on plane.... Maybe I need a private jet/office?  That's a thought....in my next life.  Ha! So for now I'm taking advantage of Delta en route to Georgia.

I know many of you are either in full swing of Hanukkah, Christmas, Kwanzaa or something else and who has time to think about cooking for it all. :)

Well for those who do have the time and are wiling to venture outside the box I wanted to share the following recipes with you.  I personally plan on trying the Sweet Potato Biscuits.

Did you know greens beans are packed with vitamin C? With flu's and cold's running around the office, transit system and the gym a boost in immunity isn't to bad and why not have it all while enjoying this tasty dish:

Green Beans with Blackened Sage and Hazelnuts

1 tbsp unsalted butter
1 tbsp of olive oil (of course evoo works)
1/2 cup chopped fresh sage
3 cloves of garlic finely chopped
2 lb green beans, trimmed
1/2 tsp of salt
1/4 cup of hazelnuts chopped

Heat a large skillet over medium - high heat. Heat butter and oil then add sage and cook until blackened about 1-2 minutes.  Add garlic cook until golden about 2 minutes.  Add beans and salt, toss to coat.  Carefully add one cup of water. Steam until beans are fork tender and most of the water has evaporated.  Season with salt and peppers sprinkle hazelnuts on top and serve.

Yield 8 servings for a whopping 92 calories, 6g of fat, 9g carbs, 3g fiber & 3g protein

Sweet Potato Biscuits

1 medium sweet potato
1 1/4 cup of whole wheat biscuit mix
2 tbsp chilled unsalted butter, cubed
1/2 cup low fat buttermilk
1/4 tsp of ground allspice

Wrap potato in a paper towel. Microwave on high until soft about 4 minutes.  Caution it's hot! Scoop flesh into a bowl and mash, set aside.  Heat oven to 400. Place biscuit mx and butter in a bowl, rub butter into the mix with fingertips until large pea sized crumbs are formed.  Add sweet potato, buttermilk and allspice. Mix until combined.

Transfer dough onto a cookie sheet, form a 12" x 4" rectangle.  Cut into 8 rectangles with a serrated knife separating slightly.  Bake until biscuits are firm about 8-10 minutes. Let cool.  Store in a airtight container.

Yields 8 biscuits for 124 calories, 5g fat, 15g carbs, 2g fiber & 3g protein each.

Now for dessert!

I couldn't choose between the Pumpkin mouse trifle or the Peppermint Ice Cream trifle so how about I give you both.

I like the sound of eating dessert that keeps insulin levels low and in turn can shrink fat cells.  I don't now how true the shrinking part is or how much would actually shrink but hey if knowing you can shrink and eat dessert makes you feel better go for it!

Pumpkin Mouse Trifle

4- 5oz glasses
Vegetable Cooking spray
1 tbsp pumpkin seeds
1 cup canned pumpkin
1/8 tsp cinnamon
Pinch of ground nutmeg
Pinch of ground cloves
2 egg whites
1/2 cup sugar and 1 tbsp sugar separate
1/4 cup reduced fat sour cream
8 store bought shortbread cookies

Heat oven to 325 coat backing sheet with cooking spray.  Spread pumpkin seeds evenly on sheet, bake until golden brown stirring once about 25 minutes.  In a bowl mix pumpkin, cinnamon, nutmeg and cloves until smooth.  In a second bowl whip egg whites with electric mixer until soft peaks form.  Add 1/2 cup sugar and whip until stiff peaks of meringue form.  Gently fold pumpkin mixture into meringue until combined.  In a third bowl combine sour cream and tbsp of sugar.  Using a food processor or a mallet if you don't have one, pulse or beat cookies into fine crumbs.

In glass create layers half of shortbread crumbs half mouse repeat one more time. Top with 1 tbsp of sweetened sour cream and sprinkled with pumpkin seeds.  Serve immediately.

348 calories, 12g fat, 55g carbs, 3g fiber & 6g protein.

Peppermint -Ice Cream Trifle

Ok this next dessert requires a little prep before the guest arrive - at least one day.  But hey giving those you love and yourself dark chocolate which is linked to lower levels of cortisol the stress hormone that can lead to belly fat is a mighty fine way to say I love you.  Wait maybe I should just make these for myself and have one a night...... Chocolate and flat abs!  I'm just saying :)

4 - 5 oz glasses
2 1/2 cups of no sugar added vanilla ice cream
1/2 tsp pure peppermint extract
8 drops of green food coloring
4 oz of dark chocolate
4 tbsp of fat free evaporated milk
2 store bought pizzelles halved
4 mini candy canes broken

Ini a chilled metal bowl mix ice cream, peppermint extract and food coloring.  Referee ice cream at least 2 hours or up to 3 days.  In a microwave safe bowl microwave chocolate and milk in 10 second intervals stirring after each interval until chocolate melts.   Chill chocolate sauce until ready to serve, up to 3 days.
When ready to prepare reheat chocolate in microwave for 10 seconds pour half of chocolate sauce in the 4 glasses evenly.  Scoop about one quarter of ice cream into each glass, pour remaining sauce on top.  Garnish with broken candy canes and pizzelles half. Serve

291 calories, 15g fat, 44g carbs, 7g fiber, 5g protein.

Ok so that does it for me this year.  Happy everything and most importantly don't forget happiness and love for self.  Enjoy the recipes and please let me know if you tried any of them and how they turned out.

I have 10 days to put the final touches on the 2012 New Year New You Challenge. I am super excited to bring this to you starting Jan 1st and I can't wait to heard the success stories.

See you soon!  Keep your crackberry's and your droids near by so you don't miss the launch.... But you can always make up day one.

Remember Live, Love, Laugh and Have Fun!

Taj

http://www.flickr.com/photos/50741194@N00/3435693217/sizes/s/in/photostream/

Holiday Food and Alcohol Guilt

I confess!!!

I ate Mac n Cheese, Corn Bread Stuffing, Sweet Potato Casserole, Chocolate Cake and more just two weeks ago at Thanksgiving dinner.  And since this is confessional.... I brought back leftovers for the next 3 days.  YES I flew food across the US from GA to NY!  What? Don't judge me. 

Then to top if off just one week later, (literally last Thursday) I flew to Las Vegas and hit the ground running (more like walking) with Shots of Tequila followed by Jack Daniel's (you should try the single barrel - smooth) and I ate fast food too.  Stop shaking your head!  

Life is about Living, Loving and Enjoying some guilty pleasures... So yes I am guilty as charged!  

Interesting thought: I bet I am not ALONE! 

To make matters worse I swear from tomorrow on I have some type of Holiday party, friend get together, dinner thing etc. every other day until Wed Dec 21st.  Thank God I am leaving for GA on the 21st... or else I might need counseling.  

But enough about me and my confessions..... Tis the season to be Jolly, Happy, Merry, Gleeful and full of Cheer.  As you reflect on Thanksgiving and dive into the future of Hanukah, Xmas, Kwanzaa and any other excuse you can think of to get together with folks don't allow guilt to ruin your night or the next day. 

It seems we are harder on ourselves then ever before, especially with restaurants displaying food calories and magazines writing just how many calories are in your favorite apple martini.  Over thinking every thing we put in our mouth can not only lead us to obsessiveness but it takes us away from the moment and reason we came together in the first place. 

There is ecstasy in food and friends, go out enjoy the textures, tastes, company and appreciate a little heaven in something other then the GYM. 

Its all about balance, so if you have a party every other night like me... watch what you eat in between days.  Have an extra salad, oatmeal instead of bagel with cream cheese, walk on the treadmill for an extra 10 minutes.  Take the stairs for the rest of the month.  Drink a lot of water every day.  

And here are two good tips: 

• For every alcohol drink you have, drink a glass of water right after  
• Also drinking water before your meal will help you not to over eat

So as you enjoy the rest of the month and year with family and friends, leave guilt at the front door, put a smile on your face and enjoy the festivities.  

Keep your eye out for my 2012 New Year - New You Challenge coming soon! 

Taj 

Photo: http://www.flickr.com/photos/casabelle/5236869231/sizes/s/in/photostream/ 

Half Marathon Recovery!

Hello People,

Since I just finished the Philadelphia Half Marathon on Sunday Sept 18th I thought it was fitting to write about the recovery process.  Some of you will be surprised and what the options are for healing.....like REST.

Look out for a 10 week Half Marathon training schedule next week.  Maybe it will inspire you to join me in Vegas on Dec 4th.  Next week is literally 10 weeks away from the race.  Intrigued, learn more at Run Rock and Roll Vegas

Ok Enjoy the article:

Half-Marathon Recovery 

By Jenny Hadfield

Half Marathon recovery begins the minute to you cross the finish line on race day. The key to efficient recovery and minimizing post run aches, pains and injuries is to begin the recovery process the minute you cross the finish line. Take 10 minutes and keep moving with easy walking. Walking at an easy pace allows the body to come down more  gradually and circulates blood back to normal distribution quantities and regions on your body (i.e. stomach for digestion...).  It prevents fainting and blood pooling in the legs that occurs if you immediately sit down post race. 

It also allows your body to process the lactic acid that builds up during the race.  Within the first few minutes consume a sports drink like Gatorade Endurance to increase blood sugar levels and replenish electrolyte levels in your system (sodium, potassium). Eating salty foods like pretzels will also boost electrolyte levels.  

Within the first 30 minutes post race, eat a meal rich in carbohydrates and a little lean protein and low in fat.  This will replenish the glycogen stores depleted in the race as well as provide protein to rebuild muscle tissue damage.  Consuming fuel post-race is vital for an efficient recovery process.  Delayed post race fueling can result in adding days to the recovery process.  Their is a short window of opportunity post race within 60-90 minutes that the body is very receptive to fuel absorption.  Like a dry sponge soaking up water, your muscles will refuel quickly and use the fuel to begin healing.  

Consuming carbohydrates with protein replenishes glycogen faster.  For example, a bowl of rice with chicken or cereal with milk would provide the ratio of carbohydrates to protein.  Many times, it is not possible to eat due to a decrease in appetite. 

In this case, you can bring a Recovery Drink like Clif Recovery or EAS or Powerbar Recovery Drink that has a mix of carbohydrates and protein and when mixed with water is the optimal way to consume nutrients quickly without having to eat.  Continue eating carbohydrate-rich foods for the next two days post race to adequately replace depleted glycogen stores.   

Within 2 hours of finishing the race, soak your body (hips and legs) in a cold tub. Fill with lukewarm water, get in with your rubber ducky and then add ice cubes. Normal post race swelling will decrease in cold water and speed recovery. This sounds awful but is highly effective in recovery strategies. It is the first thing most professional athletes do post game (pitchers in baseball) or race. 

It is safe to take anti-inflammatory products like Advil 3+ hours post race when your body is replenished with glycogen and fluid levels. Avoid taking them during or immediately after the race or long runs. These products will help reduce inflammation and pain related to stiffness. 

Continue hydrating throughout the day to replenish fluid losses. Use the “Pee” test to monitor adequate hydration levels. If your urine is pale yellow you are adequately hydrated. 

Schedule a massage 3+ hours post race or the next day. Massages too soon to finishing the run can create more soreness.  Massage can have a dramatic effect on recovery times. Take a 20 minute nap 2-4 hours after eating. Your body at rest will absorb more readily the food in your stomach and speed healing. 

Pay attention to aches and pains post race. Most aches and pains will subside in 48-72 hours. In most cases, the time off will allow the aches to heal. If they stick around for a week or more or grow worse, schedule an appointment with a physical therapist or orthopedic doctor. It is better to be safe than sorry. 

Take one week off running and let your body heal. Although the stiffness subsides in a few days, there is still internal healing happening and running too soon increases the chance of an injury down the road. Cross-train easy for 20-30 minutes during the week and focus on flexibility. The general rule of thumb is to take one day for every mile to run easy and not race. Meaning, take 26 days of easy running before racing or running hard again. Gradually increase your mileage similar to a reverse taper. 

Rest is an important component to the training and recovery process.  Within the first week post race, rest days allow your body to refuel rather than burn glycogen.  You aren’t being lazy taking rest days, it is all part of the cycle of training and racing successfully and without injury.  Think of it as investing in your future performance. 

Cross-training activities play a major role in the first few weeks of race recovery.  They allow you to increase circulation to the healing muscles without the pounding on the muscles, tendons and joints.  Stick with activities that are low in impact like cycling, swimming, yoga and keep the intensity low to moderate. 

Listen to your body and let aches and pains be your guide. If things hurt, give it a little more healing time.  Every race is different and every recovery process is as well.  Keep a detailed log of your recovery process so you can develop a recovery recipe that works for you.

See you at the finish line! 

Taj 

Eating Before A Run!

Question:  Should I eat before a run?

Answer:  YES!

Most of us get up early and hit the pavement before we start the day. If you are like me trying to improve your time, you never want to feel weighted down.

However, you should never feel starved nor stuffed when you begin a run.  Remember my blog last week on eating breakfast?  Well if you should eat before going to work, you most absolutely should eat before a run.

Rule of thumb eat about an hour before a run. Be mindful that eating immediately before could lead to cramping and the dreadful side stitch, while running on an empty stomach can cause you to run out of energy.

For my morning runners here are a few tips: Think high Carbs, low fat, fiber and protein.

• Bagel with peanut butter
• Turkey and cheese sandwich on whole wheat
• Banana and a energy bar
• Bowl of cereal (watch your sugar intake) 

If you really like Fruits and Veggies before a run, give these a try:

• Tomatoes
•  Zucchini
•  Grapes
•  Grapefruit

Theme of the day, be sure to eat SOMETHING before you hit the pavement.  

Happy running and hope to see you out there.  

Break Fast!

So how many times have you heard the following (in your mothers voice)

" Eat your breakfast" 

" Breakfast is the most important meal of the day" 

Well as much as You might hate to hear it... she was RIGHT!!

Breakfast is THE most important meal of the day as it literally means Break your (night long) Fast. Most people eat dinner around 6-8 PM, the average person gets up about 5-8 AM and usually doesn't eat breakfast until 8-10 AM.  When we wake a person may have gone 10-12 hours without food which means you awaken in a energy deprived state. Thats for people who actually eat breakfast! Did you know 25% of the population skip breakfast all together.

Now some of you are maybe saying "I can can go for hours without eating". As soon as you wake up and get moving its like starting your engines as the body has to turn on to get ready, shower, walk or drive to work etc. Your energy reserves are woefully low by this time. You need to fuel the system before you kick start it into high gear for the day. 

The body is your vehicle and you want to keep it fueled and functioning optimally.

                     Some things to think about next time your considering skipping breakfast :

- When your body lacks fuel your metabolism shifts into starvation mode creating a greater potential for sluggishness and slower metabolism. Symptoms of this include headaches, fatigue and difficulty concentrating.

- Breakfast skippers in both adults and children are more likely to be obese or overweight. Not eating Breakfast can create BAD eating habits including over eating because the body is SO famished or resorting to fast food, high in calories, low in nutrients

What counts as Breakfast? 

Aim for breakfast providing 25 - 30% of the calories for the day.  This can varies based on your activities for the day.  Remember a desk worker versus a UPS truck packer will need to consume a different amount of calories. 

An Ideal breakfast should provide carbs, fiber and protein.  For Example:  Fruits, Vegetables, Low Fat Milk, Eggs or Yogurt.  In worse case: Something is Better then Nothing so grab the doughnut if that is the only option.... but don't make it a habit (better yet find the nearest apple/banana/orange).  

Looking for a way to track your hourly energy fluctuations check out http://nutritiming.com  

As you read this hope you had, are planning to have or are having your breakfast. 

                    Taj

                    

Photo: http://www.flickr.com/photos/earlg/181566881/sizes/m/in/photostream/ 

You are cordially invited to attend:

A night of yoga, music, friends and more with:

Taj and Cynthia!

When: Tuesday March 15, 2011

Where: Ripley Grier Studios 520 8th Ave 16th Floor Room 16K NY NY 10018

Time: 730pm - 930pm*

We are hosting this event in preview of our:

Jungle to Jungle Yoga Retreat in Costa Rica** July 2 -9, 2011.

All you need is a reason to attend so here are a few to choose from:

Yoga = less stress

Friends = fun

Music = a good time

Taj and Cynthia = double the experience

Please arrive 15 mins early to change.

Bring a Mat

Bring a friend 2, 3 +

A $5 donation kindly suggested

Your RSVP is important! Space is limited.

* Class is 90 minutes - refreshments will be served after

** You DO NOT have to be attending the retreat to attend this event.

Its our way of showing and sharing the LOVE

Jungle to Jungle Retreat

Immerse yourself in the beauty of the Osa

Sat. July 2nd to Sat. July 9th, 2011 (7 nights)

Cynthia and Taj are proud to present their first ever “Jungle to Jungle Retreat” in partnership with StepOut Experience, a Toronto based travel company that promotes green and sustainable travel on the Osa Peninsula in Costa Rica.

Join us on this 7-night experience to where National Geographic Magazine calls “the most biologically intense place on earth”. See magical landscapes, abundant wildlife and reconnect mind, body and spirit in the beauty of this pristine rainforest.

What To Expect….

From the concrete Jungle where dreams are made of to the all-natural Jungle where life is sustained... It’s time to step away from the "crackberry", the to-do list, and all of the unnatural wildlife of NYC. Join Cynthia and Taj for a full week of Yoga, Meditation, Surfing, Nature Hikes, Fresh Food and more in complete Paradise.

At Finca Exotica you will experience the complete circle of life and forget time as you reconnect mentally, emotionally and spiritually. Wake up to the natural sounds of birds in the trees, relax on a swaying hammock, catch some surf or just take a walk along the beach as you embrace the colors, the smells, the sounds of the ocean, trees, flowers and animals that surround you.

Everyday you will have the option of joining any of the following activities:

- Morning and afternoon Yoga sessions

- Daily Meditation and Journaling sessions

- Lifestyle and Nutrition Workshops

- One-on-One Coaching Sessions

- Informal “Garden to Table” Talks with Finca Extotica's Chef.

- Optional StepOut tours and activities

(Hiking, Surfing Waterfall Rappelling, Zip Lining, Horseback Riding, Kayaking and more).

- You can also simply lounge around and discover this pristine destination.

(Heck, resting is an activity too).

Your Accommodations

Located at the foot of the famous Corcovado National Park is Finca Exotica Ecolodge, a 270 acre property nestled between the warm Pacific Ocean and the lush primary rainforest. You will be staying in beautiful cabinas and tiki tents spread across exotic gardens with views of the surf, blossoming flowers and fruit trees. Everyday you will be visited by groups of monkeys, scarlet macaws and many other exotic animals.

Watch Finca Exotica Video

Your Meals

The food is prepared with the finest ingredients bringing together Costa Rican organic foods mixed with exotic flavors mostly inspired by Asian, Mexican, Mediterranean, and Indian influences. Interact with our chef while he prepares delicious meals using ingredients harvested daily from our garden. The blend of intense fresh exotic flavors will enlighten your views on food and amaze your pallet.

Your Retreat Package

Includes

First & last nights accommodation in San Jose at Casa Roland Boutique Hotel (Brkfst included)

Domestic flight to the Osa Peninsula (Round-trip)

Four-wheel drive to Finca Exotica on Carate Beach (Round-trip)

Accommodation and meals at Finca Exotica

Daily sessions with Cynthia and Taj

Day pass into Corcovado National Park

Boat tour on the Golfo Dulce to the Wildlife Sanctuary

All on-site activities (Surfing, boogie boarding, hiking...)

Does Not Include

International flight (we can advise)

Taxi transfers to and from airports in San Jose (max $25USD)

Airport exit tax ($26)

Alcoholic beverages

All optional StepOut off-site activities and tours.

Cost per person

7 nights US $1,160

* Couples will be given private accommodation.

Solo participants can either share our spacious cabinas or can choose a comfy private tiki tent.

* Payment plans available through June.

What's Next…

Contact us for more information about this unique jungle retreat.

Cynthia Bettis

www.livinglovinglife.me

livinglovinglife.me@gmail.com

Taj Harris

www.tajbodyandsoul.com

taj@tajbodyandsoul.com