Day 4 of New Year New You

Happy Wednesday and welcome to Day 4 of the New Year New You Challenge.

My Day 3:
Did my abdominal workout before bed.  Had lunch by the pool... it was the longest time out ever! Listened to some new music and the sounds of the sea.

I hope you are enjoying the tips and starting to feel better about how you approach change this year.

So let's get started:

Fitness:
If you are a member of a gym take a NEW class.  It's time to step outside the box and shake it up a bit.  Don't be intimidated just show up and enjoy.  If you are a hardcore yogi - try a weight bearing class or dance.  If you are a spinner - try yoga or get groovy with ZUMBA!

If you don't have a gym membership, pull out the bike, take the dog for a long walk, or look into a gym near you and see what the day rate is.  Hey you might even join after a good experience.  Of course I have to plug my favorite gym CRUNCH they have lots of amazing classes to experience.

Food:
Replace something in your meal today, for example:

• Agave instead Sugar
• Tea instead of Coffee
• Brown Rice instead of White
• Veggie Burger instead of Beef
• Fruit instead of the cookie
• Two servings of Veggies in place of Carbs

Self Growth: 

Guarantee yourself support to keep you fired up:

• Enlist a Friend and make frequent calls to each other - CALL don't TEXT 
• Spread the word about the Challenge - there is power in numbers
• Log onto the Face Book Group and leave comments, read what other people are saying. 
• Leave a comment here and feel free to check back 
• Email me, I don't mind 
• Sign up for some daily inspiration on sites such as My Daily Insights or Inspirational Quotes 

Until Tomorrow

Taj

photo: http://www.flickr.com/photos/42931449@N07/5187987248/sizes/s/in/photostream/

Day 3 of New Year - New You

I am feeling good, hope you are too.

My Day 2:
Since I am training for a half marathon in a few weeks my fitness outcome was good and hopefully helped to combat some of the extra calories I am taking in.  Finished a 4 mile run.  Went for 1 mile walk with the Hubby this morning.

Keep journaling and lets begin Day 3 together.

Fitness: 
Find time to do 30 minute Ab workout, if you normally do 30 minutes then make it 45 minutes today. This can be done at home or in the gym.  You can do it in intervals for example five minutes at a time or spilt it in half.

Here are some of my favorite Ab exercises that will add up to 30 min:

• Plank for 30 seconds on hands or forearms
• Side plank on the right side 30 seconds
• Side plank left side 30 seconds
• Repeat the above sequence twice = total time worked 4.5 minutes
• 30 Second Break
• 1 Min of traditional Ab Crunches
• 1 Min of Ab Crunches with legs in the air (to intensify lower legs about 45 degrees to modify bend knees)
• 1 Min of Ab Crunches side to side while bicycling the legs
• Repeat the above sequence twice = total time worked 14 minutes
• Back to plank on hands or forearms, bring knees to outside of elbow for 1 minute 
• 30 Second Break
• Plank on hands or forearms, bring knee to opposite elbow by twisting for 1minute
• 30 Second Break
• Repeat the Above sequence twice = total time worked 23 minutes
• Lying on back lifting legs up so you can see feet, dropping one leg down and back up at a time  for 1 minute
• Same lying down position, lower legs as much as comfortable for your back perform swimmer kicks for 1 minute (the lower to the floor the more intense)
• 30 Second Break
• Repeat above sequence twice = total time worked 30.5 minutes

Food:
Do you habitually skip breakfast, including today?  How about adopting one of the following suggestions to fuel the mind and body.  Remember Breakfast is THE most important meal of the day.  Feel free to read my blog regarding breakfast posted August 3rd. 

• Keep Oatmeal packets at your desk
• Kellogg's Cereal bars are a tasty and get a Grade A for nutrition 
• Bring a container of protein to the office or throw a zip lock in your bag that you can mix with water or juice to help give you a boost.  GeniSoy gets a Grade A and is high in protein
• If you have to stop at McDonald's on your way in get the oatmeal with fruit vs the a bagel with cream cheese

For those who never skip a meal do you find yourself eating the same thing for breakfast?  If your breakfast seems to be Carb heavy, try adding some fruit: apples, grapefruit, strawberries, cherries, oranges, kiwi, melon and grapes provide lots of vitamins and minerals to give you energy. 

Or try this smoothie: 

• 1/2 cup orange juice
• 1 banana
• 6-7 frozen strawberries
• 4-5 slices frozen peaches
• 5-6 frozen blueberries
• 6-7 ice cubes
• fresh mint (optional)
• dash of nutmeg (optional)
• 1 tsp. honey (optional)

You can add ice to smoothie as desired.  Use mint, nutmeg and or honey once your finished blending the fruit. 

Self Growth:

Take a time out today!   No you aren't in trouble.  Most of us listen to music on the way to work but once we get there we seem to be glued to the computer and the desk. Usually eating at the desk because we have so much today.   Today step away from your desk have lunch in a restaurant, enjoy your food, go by yourself and just have a moment to Breath and regroup so you can go back refreshed.

Until Tomorrow

Taj 

photo: http://www.flickr.com/photos/xtianyves/3252147631/sizes/s/in/photostream/

Day 2

Hopefully we are all off to a good start!

My Day 1:  I finished 64 ounces of water, took a 45 min walk - had lunch - 45 min walk back. Couldn't throw anything away since I am not at home.

How about you?  Leave a comment here or on the Face Book Page.

Did you get your journal?  FYI iPhones, iPads and Droids work also.  Use your journal to jot down what you did the day before like my entry above and track your progress

Time for Day 2:

Fitness: 
I'm sure many of you are off today.... So take advantage of it, go for a walk outside (weather permitting)  if you have a pedometer put it on and enjoy the city.  Your task: take 2,000 steps = 1 mile If you are feeling motivated keep going.  Let me know tomorrow how far you walked!

Of course you can also jump on a treadmill to complete this task as well.  BUT why not get out into your neighborhood or maybe explore another one.

Just FYI an average of 100 calories are burned per mile while walking. Remember you, your pace, terrain, level of hydration and sex (male vs female) will cause results to vary. But don't get caught up in the calorie burn... Just get moving!

Food:

Here is a nice recipe you can try today or anytime:

Cooling Cucumber Salad

8 oz organic brown rice penne pasta

1/2 cup seasoned rice wine vinegar

1/2 tsp sea salt 

1/2 tsp cracked black pepper

2 tbsp sesame oil

6 small or 4 large cucumbers slices on diagonal into 1/4 inch thickness

1 large organic carrot grated or chopped 

1/2 red onion peeled and sliced into half moons (optional)

Bring a pot of water to boil season with salt (separate from above salt or use olive oil)

Cook pasta until al dente

While pasta is cooking, whisk together vinegar, salt and pepper then and sesame oil

Toss veggies into the bowl with dressing

Drain pasta and add tot he bowl with veggies and dressing

Toss well and serve (adjust seasoning as needed) 

Don't have time to make the salad, stop by Chopped, Souper Salad, Whole Foods or even McDonald's for the garden salad.  Using Vinegar and Oil is better then Ranch and Blue Cheese.  

Self Growth:
Write down 1 thing you'd like to learn to do this year.  Put it somewhere you can see DAILY like on the computer, the fridge, the dash board of your car, in the bathroom etc.

Before you get overwhelmed remember we are approaching things one day at a time and you can always double up if you miss a day here or there. The challenge is all about approaching things from a different perspective.

Until Tomorrow!

Taj

photo:  http://www.flickr.com/photos/lindejesus/4880728619/sizes/s/in/photostream/

Welcome to Day 1!

HAPPY NEW YEAR!

I have to be honest, I spent New Years Eve in Puerto Rico with my husband... so I pre wrote this blog just in case I was still sleeping when you were ready to get started. :)  Hey at least I am prepared and ready to help you and many others get going without delay.

So THANKS for coming back for our first day of the 2012 New Year - New You Challenge.  I am excited to have you and many others join me for 31 days.

First things first: Reach over and give yourself a pat on the back for actually returning today :)

Now back to business, each day will be divided into three sections;

Fitness, Food & Self Growth 

You can choose to do them all or one. Each tip includes an alternate option just in case. Be on the lookout for some extra tidbits.

READY - SET - LET'S GO! 

Fitness: Since most of us probably brought in the year in with a drink or two or six... Don't worry I'm not judging you.  Today's challenge is to drink 64 ounces of water, yes a gallon of water to flush out your system.  If you can get to a gym hop of the treadmill for at least 30 minutes and help sweat it out.  If you cant make it to the gym then try some of these detoxing yoga poses at home to help you wring it out.  Start with a sun salutation to get the blood following and then find yourself holding the following poses on each side for about 5-10 breaths. (Click the links for views and directions)

• Twisting Chair 
• Twisting Lunge (arm extended towards the ceiling)  You can also place the hand inside your leg.
• Twisting Prayer Lunge
• Seated Twist
• Laying Down Spinal Twist
• Lastly end with Legs up the Wall or up over the couch (Bolster optional)

Twisting poses are beneficial, B.K.S Iyengar refers to it as the  “squeeze and soak” action — in effect, squeezing the organs like a wet sponge, so that they expel old blood and allow fresh, richly oxygenated blood to take its place. Twists are also said to improve digestion and increase flexibility of the spine, shoulders and hips.

Food:  For a good hangover remedy if you have a juicer be sure to give this a try:

• 4 washed apples
• 1 - 1/2 inch piece of ginger root
• Half lemon peeled

For those with out a juicer consider eating these fruits or make a smoothie in the blender using:

• Bananas
• Peaches
• Grapes 
• Strawberries  

It is also nice to add vitamin supplements while making a smoothie. Not only do bananas, orange juice, milk and honey taste good, they also make good smoothies too. Mangoes, kiwis and blueberries make a nice sweet and tangy blend. Shakes and smoothies are highly recommended especially to those who feel like throwing up. 


You can also try making a pot of fresh ginger tea, its said to help cure the hair of the dog as well.  :) 

Self Growth:  Give yourself permission to get rid of something today. That's right throw at least one thing out today, yes today,,, day one of 2012 with one less thing that is collecting dust or that you're waiting around to come back in style, unless you are going vintage.  Most people wait until Spring to do "Spring Cleaning" of the house why not start today.  Go ahead get up go to the closet and see what you can do.  It will make you feel better and more open to clear up some clutter.

To get us ready for the rest of the week you have 1 homework assignment... don't worry its easy. Grab a note book or journal book you can carry with you all week long - yes take it with you to work etc. You will be journaling all week long beginning tomorrow.  I want you to write down what you eat from sun up to sun down, including your mood and portion size if you have that info.

That's it for Day 1!  Not to crazy and definitely something easy we all can do.

Have a great day and see you tomorrow for more.

Taj

photo: http://www.flickr.com/photos/listentothemountains/6421812485/

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/