Day 14 of New Year New You

Happy Saturday everyone!  If your here in the NY area, stay warm!  Its is definitely winter! Today is loaded with things for to enjoy this wonderful winter day.

First my day 13:  Well there were no disaster or creepy events for me on this Friday the 13th.  I ran 10 miles indoors - ugh!  Thank goodness for TV on the treadmill and NCIS getting me through.  Why 10 miles you ask?  I am running the St Petersburg FL half marathon on Feb 12, have to keep my miles up.  So I didn't pick up breakfast, yeah I'm jealous of you who have.  I did pick up some stuff for this new Crock Pot recipe I plan to try for Sunday.  If all goes well I will be sharing it with you too. :)  Gave myself a nice 20 minute stretch after my run and this weeks classes really focused on my low back, hips and hamstrings.  Going out to dinner with friends for a post birthday celebration so saving my TREAT for then. :0)

Now on to Day 14:

Fitness:
This weather isn't very motivating for hitting the gym especially on a Saturday, therefore I want you to ENJOY your day off!  Sleep in, hopefully its like 10 AM and your are just reading this.  Let your body rest and restore itself after all your activities this week.  If you normally go to the gym on Saturday don't let guilt get the best of you.  Rest is Best today and here are a few reminders of the benefits you shall receive:

• Emotional - Mental - Physical Energy

Need I say more! 

Food:

Hopefully you made it to the store to make the Cornflake Crusted Banana Stuffed French Toast I posted yesterday.  And I really would like to hear how it came out, so please leave a comment.

If you weren't able to get the ingredients for the recipe, never fear you still need breakfast so make what your heart desires today.

• Veggie Omelette
• Pancakes
• Waffles 
• Salmon Cakes and Grits

You name it, go for it and enjoy breakfast maybe even in your PJ's! 

Self Growth: 

Today is a good day to clean out and organize a kitchen cabinet!  Its amazing how time flies by and expiration dates creep up on you.  Pick one cabinet and get to it.  

Getting rid of old stuff always makes me feel good and creates space for the new. Besides you are probably enjoying being inside today make the most of it.  I wonder how many of you will get the bug and hit more then one?  Don't be competitive one is all you have to do today.  

Enjoy the day, 

Until Tomorrow, 

Taj 

photo: http://www.flickr.com/photos/sararah/2424005668/

Day 13 of New Year New You

Ok people its Friday and yes its Friday the 13th, but don't let that freak you out or throw you off track.
You've come so far and have been doing so good!  :)

My Day 12:  Well it was a rainy day but I made the best of it.  Got in my walk home from work today.  I didn't leave early enough to do it on the way in.  No elevators for me either :)  Powered up with Black Beans at Lunch.  I have to work this weekend from 8-5 both Saturday and Sunday, so no spa day for me this weekend.... However I WILL be making that up before the month is out.

Now it's time for Day 13:

Fitness:
Make today a flexibility day.  Take a Yoga class or a stretch class at the gym.  Do some Yoga at home or just sit down and do some stretches.  You've been working hard this week, Friday is a nice day to let the body wind down.  Maybe find a Restorative Yoga class in the area to take.

Whatever you do make it a TAKE IT EASY DAY!

Here are a few of my favorites to do at home:

• Child's Pose - you can always rest you head on a towel or pillow 
• Legs up the Wall - you can also put your legs in a chair or on the couch
• Reclining Bound Angle Pose - aka Reclining Butterfly-  Can you say AAHH to the hips! 

Food:

I have been waiting to share this recipe with you.  Mainly because I want to try it myself.  Since tomorrow is Saturday go to the store today and plan to make a super fun breakfast for you and the family, or on Sunday.  If you didn't  get a change to FEED someone from Day 11 why not invite a friend over to share it with you.  See I told you it's never to late. 

Cornflake - Crusted Banana Stuffed French Toast

1 Cup Cornflake crumbs

1 tbsp toasted sliced almonds

1/2 cup egg whites or egg substitute

1/2 tsp pure vanilla extract

1/2 tsp cinnamon

4 slices cinnamon-raisin bread

1/4 cup mashed banana (strawberries or blueberries optional)

Heat Griddle over medium-high heat.  Combine cornflake crumbs and almonds in a bowl.  Combine egg whites, vanilla extract and cinnamon in  another bowl.  Dip 1 slice of bread in egg batter then coat on both sides with cornflake crust. Repeat with remaining bread slices.  Spread mashed banana on 1 side of 2 pieces of crusted bread, top with remaining 2 bread slices to make 2 sandwiches.  Cook sandwiches on griddle until golden brown, 2 minutes per side.  Cut in half an serve with fresh berries if desired.   

Serves 2.  321 Calories per sandwich, 5 g Fat, 54 g Carbs, 4 g Fiber, 14 g Protein. 

Self Growth: 

Treat yourself!  And I do mean have a TREAT!  Its Friday folks, enjoy something for dessert at lunch or dinner.  Maybe its your Favorite Oatmeal Cookie, Ice Cream, Red Velvet Cake, Sorbet or Hot Chocolate with Whipped Cream.  

Dessert never killed anyone and you deserve to treat yourself every now and then.  Just don't go crazy, sit back and ENJOY every bite.  I'm already contemplating what I'm gonna have right now.  My favorite is Ice Cream. What's Yours? 

Until Tomorrow, 

Taj 

photo:  http://www.flickr.com/photos/ulteriorepicure/231555400/sizes/s/in/photostream/

Day 12 of New Year New You

Ok here we go with Day 12!  I was talking to a friend about the blog and she said WOW I'm already 12 days behind.  Do I have time to catch up on things?  YES you do!

Following this challenge isn't hard at all so if you are reading this for the first time jump in and enjoy the ride.  We have 19 more days to go!

My Day 11: Made a donation to Susan G Komen, helped a new employee at Crunch, did my best to have no carbs...but Lunch got me. I was in a RUSH to an afternoon meeting, pizza was close and fast.  But Breakfast and Dinner were Carb Free.

Time for Day 12:

Fitness:
Lets go for a walk!  On your way to work, get off the train 1 stop before yours and walk the rest of the way in.  If you are at work reading this, get off the train 1 stop before yours going home and walk the rest of the way.

Take the Stairs ALL DAY!  No Elevators.  Ok unless you work on the 80th floor. HOWEVER take at least 5 flights, then jump on the elevator.

Driving to work- Park at the farthest end of the parking lot and walk to work and yes no elevator for you too.  If you're running errands after work do the same thing park away from the door and walk.


Food:
Since you went Carb free yesterday, today pick up some Power Carbs such as beans.  Beans are loaded with complex carbohydrates – the nutrient that provides energy to the muscles and brain. Just one cup of beans can provide 15 percent of the carbohydrates needed daily and up to 12 grams of fiber.  Plus, beans have the best type of carbohydrate for maximum energy.

 Some well know choices are:

• Lentils
• Black
• Red
• Garbanzo (Chickpeas)

Self Growth: 

Its time for a little L - O - V -E pampering! 

Schedule a massage, manicure and/or pedicure or a hair appoint for this weekend!  This weekend is our half way point of the New Year New You Challenge.  Why not reward yourself with some pampering.  

Here's a Spa deal that might me worth your time and money!  

OR

This Mani/Pedi deal

Take advantage of these great deals, treat yourself and enjoy. PS if you didn't GIVE yesterday... you can make it up by buying a voucher for a friend and sharing the LOVE! 

Enjoy!

Until Tomorrow,

Taj

photo: http://www.flickr.com/photos/martinlang/3382565021/sizes/s/in/photostream/

Day 11 of New Year New You

Welcome to Hump Day Wednesday!  I swear I was just typing out Monday's blog like five minutes ago.   Well here we go with another day of fun together.

My Day 10:  Today was a great day! I taught some of my favorite people at Crunch John St and Union Sq.  Taught my 1st ZUMBA class, it was AWESOME.  Can't wait to get back next week.  If you are available join me next Tuesday at 90 John St - 1245 PM.  Not a Crunch member? Be my GUEST - just let me know you want to come.  Got in my BLT workout for sure and enjoyed my Self Growth moment.  :) It really feels good writing for all of you everyday!

Now its time for Day 11:

Fitness:
Well we've had an Abdominal day and yesterday was BLT.  I think its time for a little upper body workout. Show me your GUNS!

Do this workout to help sculpt and tone your biceps tomorrow.

• Alternating Hammer Curls with 10-15 LB dumbbells perform to failure  Rest 1 min - Repeat 2x
• Body Bar or Barbell Biceps Curls.  Using the heaviest body bar in the gym or at least a 20 LB Barbell perform Biceps Curls to failure.  Rest 1 min - Repeat 2x
• Concentrated Biceps Curls.  Using 10-15 LB dumbbells perform to failure.  Rest 1 min - Repeat 2x

Food:

Make today a Protein and Veggie day!  You heard right, do your best to have a no Carb day.  It might seem hard but you can do it.  Here are some examples for you to try: 

• Egg White Omelette - add onions, spinach, mushrooms whatever you like
• Burgers - Grilled Chicken no buns  
• How about this Mexican Collard Green Wrap
• Salad always works
• Steam some Veggies for Dinner
• Try the Peanut Butter Protein Shake from yesterday

Be sure to come back and let me know how your day went. 

Self Growth:

We have been giving to ourselves for the past 10 days, its time for some Heartfelt Acts.   Here are 4 ways to strengthen your connection with others.  

GIVE- Donating money to a charity is just one way to give but why not donate your time where possible.  How about volunteering to pick up a friends kid from school.  Or offer to babysit so they can go out or to the gym.  Think about donating your expertise or services to a cause.  How about volunteering with an organization such as NY Cares. 

LISTEN- Take time to really listen to another person be it a friend, a co-worker or stranger.  Everyone loves to be heard and you never know what you might learn by listening.   

INCLUDE- Think of ways to make someone else feel included or welcome today.  Is there a new employee at your job?  I am sure you remember your first day.  Ask him or her to grab a coffee with you.  Say hello to an unfamiliar face in your yoga or spin class etc. 

FEED- Invite a friend to dinner.  What about helping out at a local food bank or shelter.  It's flu season, I know I would love to receive a pot of soup from a friend if I was sick. 

Until tomorrow!

Taj

photo: http://www.flickr.com/photos/qthomasbower/3470650293/sizes/s/in/photostream/

Day 10 of New Year New You

Here we go Day 10 of 31!  I can't believe 10 days has gone by so fast.

My Day 9: Started my day off with some exercise before leaving the house. Had leftovers for lunch and enjoyed them.  Didn't get a chance to call my friend BUT its on the to do list for today!  I really do want to call and make her day.

Now is time of Day 10:

Fitness:
Lets make today a BLT day.  No I don't mean Bacon, Lettuce and Tomato.  Its Butt, Legs and Thighs!

Here's a quick routine to give your legs a pick me up - No equipment needed!

• Standing with feet hip distance apart, step the right leg forward to perform a lunge and then return to start. Do this 15 times on one side and then switch - Repeat 3 times 
• Standing with feet hip distance apart perform calf raises for 45 seconds, Rest 15 seconds - Repeat 3 times
• Standing with feet slightly wider then shoulder distance apart, toes turned out. Perform 30 Plie squats, focus on squeezing the glutes at the top. Rest 30 seconds - Repeat 3 times
• Standing with feet hip distance apart lifting right leg and pressing leg backwards. Perform Hip Extension 30 times on one side.  Switch - Repeat 3 times

These quick exercises target the major muscles of the legs and can be performed anywhere.  Don't hesitate to take a break while at work and rock it out. 

Food:

Need something to help with your sweet tooth?  Why not try this recipe for Breakfast, Lunch or a mid day snack! Its packed with protein and flavor. 

Peanut Butter Protein Frosty

1/2 cup chocolate soy milk or low fat milk, chilled

1- 4 oz container of whipped chocolate yogurt

1/3 cup chocolate whey protein powder

2 tbsp Smucker's Natural Creamy Peanut Butter, stirred*

Ice Cubes

Cinnamon - optional

Combine soy milk, yogurt, protein powder, peanut butter and enough ice cubes to make 2 cups in a blender.  Process for 45 seconds or until smooth and frosty.  

Makes 2 servings, so pour into 2 glasses Share and Enjoy! Garnish with Cinnamon if desired. 

*Almond Butter can be used in place of peanut butter.  If there is too much chocolate for you with the milk, yogurt and protein powder, feel free to replace any one with Vanilla flavor.  Adding a half banana is also an option. 

Self Growth: 

Take time out today to notice positive changes - yes there are some already at day 10.   Starting with the fact you have been returning to the New Year New You 2012 Challenge everyday! 

Recognizing the immediate benefits of exercise reminds us why we started in the first place.  There are all kinds of long term benefits to changing our routine.  However instant gratification comes in the form of improved energy, reduced stress, better sleep, a healthier and happier outlook, increase confidence and more.  

Taking time today to acknowledge these immediate positive changes will also keep you coming back until Jan 31st. Remember, starting with small habits lead to creating bigger, long lasting habits. 

Enjoy the day!

Until tomorrow, 

Taj

photo: http://www.flickr.com/photos/elanaspantry/6009765671/sizes/s/in/photostream/

Day 9 of New Year New You

9 Days and Counting :)  I want to say how proud I am of your dedication.

My Day 8:  After two nights of celebrating my birthday, somehow I managed to push through a 7 mile run in 1 hour 4 mins.  Made enough dinner for leftovers... :) And lunch for me and the hubby!  Getting to bed early reflecting and relaxing was what I looked forward to all day!  AAHH, to rest the mind and the body just in time for our Monday restart!

Here we go Day 9:

Fitness:
Its Monday so it time to kick start our day with some exercise.  I am posting this early so hopefully you read it before you get to work.  Here are some suggestions:

• Have A.M. Sex - its stimulating and burns Calories
• Do 10-20 minutes of Sun Salutations to get the blood flowing
• Pop in a Workout DVD that's been sitting on the shelf and move your body
• Maybe use the Wii or Kinect System - Dance Party anyone?
• Do some abdominal crunches and/or push ups

Today is about starting with Fitness and Movement on the top of your mind, as you walk into work all warmed up.... Smile, because no one but you knows what option you choose!

Food:
Hopefully you are enjoying your leftovers, I know I will be.
For those who didn't have time to cook yesterday here are some tips you can keep in mind when you go out for lunch.

Did you know that KFC yes Kentucky Fried Chicken's Individual size Mac n Cheese is only 160 Calories and 2.5 grams of Saturated Fat.  I can't speak on the taste BUT if you are in a bind add a piece of grilled chicken to this side and enjoy.

Going for a Salad today? Squeeze a Lemon and/or Orange over your salad at the dressing instead of the  usual go to Sesame Ginger or Ranch Dressing.  Adding Mandarin Oranges to the salad can substitute if you don't have a fresh lemon or orange to squeeze.

Eating at the Company cafeteria:  Make today a No Carb lunch!  Grab more fruits and veggies to give you a natural boast.  If you get the munchies grab some energy mix from Day 5.


Self Growth: 
Pick up the phone and SURPRISE a friend with a call.  Pick someone whom you haven't seen or spoken to in awhile.  With so much at our fingertips we have lost connection to some of those who have been very near and dear to our hearts.  Today is a good day to bridge the gap between you and them.  I bet he/she is thinking about you too.


Making this call well fill both your hearts with love, smiles and good energy, reminding each of you just why you are in each other lives.  There is no better time then the present to catch up your goings on! So stop what your doing and pick up the phone.

I know exactly who I am going to call and I bet she is going to be very surprised!
Feel free to share your experience with us.

Until Tomorrow!

Taj

photo:  http://www.flickr.com/photos/fourstuarts/3347522358/sizes/s/in/photostream/

Day 8 of New Year New You

7 Days down, only 24 more to go!  Don't be overwhelmed we are taking this one day at a time.

My Day 7: What a great day it was, there were NO complaints about the weather from me. As for my day I had S'mac for lunch... If you don't know this place.... stay AWAY is sinfully delicious and full of endless calories.  All they make is Mac n Cheese, need I say more!  After lunch I had to make sure dinner was full of Veggies.  Didn't make it to the spa as I imagined HOWEVER the Spa came to me, it was very nice.

Time for Day 8:

Fitness:
Checked the weather for you,  although it will not be as warm as it was yesterday its still going to be a nice day so get out and enjoy.

Go for a RUN.  Yes I said run!  :)  Set a goal:

• Time 
• Distance 

If your new to running don't worry about speed, just move, dress appropriately and get outside.  Take the dog, kids, a friend or spouse with you.  Running with someone makes time and distance go by faster then being alone.

If you have questions about running let me know.  When you get back post a comment here or on Facebook and let me know how you feel.

Food:
Make enough to take to lunch tomorrow. Taking lunch not only saves you $$ but its healthier for the new you as well.  Besides your food always taste better then take out.

How about giving this recipe a try:

Lemon - Caper Chicken

4 - 4 oz Thin Chicken Cutlets

1/2 cup low fat milf

1/2 cup all purpose flour

1/4 tsp salt

1/4 tsp freshly ground black pepper

2 tbsp fresh lemon juice

2 tsp lemon zest

2 tsp olive oil

1-2 tbsp capers

In shallow bowl combine 1/2 cup all purpose flour, 1/4 tsp salt, 1/4 tsp ground black pepper - Set aside

Dip the Chicken Cutlets into 1/2 cup of low fat milk (one at a time) Next coat both sides with the above flour mixture.

Combine 2 tbsp lemon juice and 2 tsp of lemon zest set aside. 

Heat 2 tsp of olive oil in large saute pan over medium-high heat.  Add cutlets and cook 2-3 minutes on each side or until golden and cooked through.  Transfer to a plate but keep warm.  

Add the lemon juice mixture and 1-2 tsp tbsp capers to saute pan, scraping pan to loosen any browned bits.  Drizzle sauce over Chicken and serve with Brown rice or roasted new potatoes and a veggie of choice. 

For my vegetarians here is a Tofu Steak Recipe to replace the chicken above.  

Self Growth:

Rest easy and Sleep Tight!  Plan to go to bed tonight 30 minutes to 1 hour before you normally do.  Giving your body time to whine down after all of the days and weekly activities is good for the body and the brain. 

Turn off the TV and the cell phone. No laptops, not evening a book!  Going to bed with sensory stimulation causes our mind to continue to process even while we are asleep.  So here is your NEW YOU bed time plan. 

• Spray Lavender on the Sheets and Pillow 
• Or use Johnson n Johnson Lavender Lotion on your hands, feet and neck
• Lay on your back - Close your eyes and mentally shower yourself with love and appreciation
• Notice your entire body from your feet to your head
• Contract and stretch your muscles, flex your feet and hands
• Let yourself melt into the bed resting your hands over your belly 
• With each exhalation notice your naval expand on your inhale and relax on the exhale
• Close your eyes and imagine releasing all tension for about 12 - 15 breaths
• Roll on your side into the fetal position and drift off to sleep

Enjoy! 

See you tomorrow, 

Taj 

photo: http://www.flickr.com/photos/9619972@N08/3198810449/sizes/s/in/photostream/