Time for something Sweet

Hey Folks,

I came across this recipe from Peaceful Daily and since I am feeling in the mood for a little something sweet I felt I should give it a try and share it with each of you.

Enjoy

Ingredients 
½ cup coconut oil 
1 cup brown sugar 
¼ cup almond milk 
1 tablespoon vanilla extract 
2 cups flour 
1 teaspoon baking soda 
1 teaspoon baking powder 
½ teaspoon salt 
1 cup vegan chocolate chips (Trader Joe’s chocolate chips are accidentally vegan!) 

Instructions 
Pre-heat oven to 350 degrees Cream together the coconut oil & brown sugar, then add the almond milk & vanilla. In a separate bowl mix the flour, baking soda, baking powder and salt. Combine the wet & dry ingredients, then fold in the chocolate morsels & any other mix-ins of your choosing. Roll into Tbsp sized balls & place them on an ungreased cookie sheet, then flatten them out a bit with your palm. The dough may be a little crumbly, but just smoosh it together and it will work fine! Bake for 7-10 minutes. (I did 9 which was perfect) 


Taj

Photo: 
http://www.flickr.com/photos/sar2698/5570315650/sizes/n/

Workout with TAJ For The Cure!

Don't delay!  RSVP TODAY to join me on Saturday Oct. 20th! 

                                                         RSVP: NOON Friday Oct 19th

When: Oct 20thWhere: 520 8th Ave Ripley Grier Studios, Manhattan NY btwn 36 and 37th St.

Time: 430pm - 6pm

What: BodyShred by Jillian Micheals and Zumba 

Cost: $20 - half proceeds going to Susan G Komen

Bring: Mat, Towel and Water Bottle

Wear: Comfortable clothes - Pink is optional

You can pay via PAYPAL to Taj@tajbodyandsoul.com or pay me in person.

Spaces are filling up so don't delay... RSVP NOW! And bring a friend! 

I total love teaching the Jillian Michaels BodyShred workout. Click the link for more info. Most of you are also aware I am a HUGE supporter of Breast Cancer Awareness month and I have been wearing something Pink everyday.  This is great opportunity to workout with a cause. 

Half the proceeds would go to Susan G Komen Foundation.

Ok lets get started!  Send your RSVP direct to my inbox:  tajbodyandsoul@gmail.com  

Taj

photo: courtesy of Cathyrn Lundgren

Countdown to the Reunion

Wait a minute!

I just looked at the calendar and there are about 45 days until my High School Reunion!  OMG!  I can't believe it.

I have been keeping up with the comments on how to dress, formal attire or jeans and sneakers.  What alcohol has to be at the bar. What music must be played.  Who the party people are, etc!

Screw all those superficial topics.... You know what the real deal is!

"How the H*&% am I going to loose _____ lbs in 2 months?"

It doesn't matter if you are going to a reunion or not.  Summer Officially started yesterday and WOW did mother nature let the SUN shine in!  I know I felt like being naked.... so I am sure each of you might have been feeling the same.

First the fine print:

• This is just a suggestion
• You make the call!  Read and decide what's right for you
• If you plan to exercise or increase your current exercise plan this calorie intake could be too low
• If you are on medications - CONSULT your Doctor before making any changes
• Consider my last blog and journal to keep up with everything you are doing
• Be SMART and listen to your body
• Don't forget you can consult with a Nutritionist
• You've got the Power to adjust to taste and eating needs

Here it is!  A 7 day meal plan to guide you along the way to cranking up your metabolism and burning away some fat.  Follow this for 30 days and connect with a new you! 

Day 1:
Breakfast:

Cereal and Fruit

• 1 cup High Protein, High Fiber Cereal. (8g protein 5 g fiber minimum)
• 1/2 cup skim or soy or rice milk
• 1/2 blueberries

Lunch:

Turkey and Hummus Wrap with a Grapefruit on the Side

• 1 Whole Wheat Pita
• 2 tbsp Hummus
• 3 slices of turkey breast
• 1 slice of reduced fast pepper jack cheese or 1 slice of provolone
• 1 leaf of romaine lettuce, 1 slice of tomato and onion if desired

Dinner:

Lemon Pepper Baked Chicken with Green Beans, Sweet Potato and Salad

• 5 oz chicken breast
• 2 tsp lemon juice
• pinch of black pepper
• pinch of garlic powder or 1/2 tsp of fresh garlic

Oven @ 375 - Pour lemon juice on chicken add season and bake Chicken 25-30 minutes 

• 1 1/2 cups of steamed green beans
• 1 medium baked sweet potato (wrap in aluminum foil and bake along with chicken)

Season Potato with cinnamon and lightly spray with olive oil.

• 1 cup of salad greens of your choice
• 1 tsp of extra virgin olive oil (EVOO)
• 1 tbsp of balsamic vinegar

Toss together. 

Snack:

• 1/4 cup of nonfat cottage cheese
• 10 strawberries 

Day 2:

Breakfast:

Egg White Omelette and Fruit

• 3 Eggs Whites
• 1 tbsp of EVOO or cooking spray
• Veggies of your choice
• Garlic, black pepper to taste
• 3/4 cup of grapes (not in the omelette)
• 1/2 cup strawberries (not in the omelette)

Lunch:

Chicken Pistachio and Cherry Salad

• 3 cups of salad greens of your choice
• 1/2 cup sliced cucumbers
• 2 tbsp white beans (canned and rinsed)
• 4 oz baked chicken breast (cut it up)
• 4 diced bing cherries
• 2 tbsp pistachios
• 2 tbsp part skim mozzarella cheese
• 1 tsp EVOO
• 1 1/2 tbsp balsamic vinegar

Add all ingredients, Toss and Serve

Dinner:

Pork Chops with Spicy Peach Salsa, Rice and Salad

(Fish, Chicken, Seitan optional)

• 1 lb thin pork chop loin
• 1/2 tsp garlic powder or 1 tsp of fresh garlic
• 1/4 tsp sea salt
• 1 1/2 tsp black pepper

Remove fat from the pork. Combine seasoning in a bowl and light coat the pork chop on each side. Grill pork chop on High heat cooking until done about 3-5 minutes

• 2 finely chopped peaches (not canned)
• 2 finely chopped plum tomatoes
• 1/2 cup diced red onion
• 1-2 tbsp diced fresh jalapenos
• 3 tbsp of lime juice
• 1/4 cup of fresh cilantro
• 1/4 tsp sea salt
• 1/4 tsp black pepper
• Makes 4 servings

In a separate bowl combine peaches, tomatoes, red onion and jalapenos. Pour lime juice over top.  Add cilantro, salt and pepper.  Stir and Refrigerate. 

You can serve by pouring 1/4 cup of salsa on the plate, put chop on top and then top with 1/4 cup of salsa. 

• 1 Cup of cooked wild rice (option to cook in low sodium veggie broth)
• 1/2 cup sliced cucumbers
• 1/2 cup of chopped tomatoes
• 2 tbsp of light Italian dressing

Snack:

• 1 medium apple
• 1 tbsp almond butter (optional sunflower, cashew or peanut)

Day 3:

Breakfast:

Light and Fit

• 1 Cup nonfat cottage cheese or 1 cup of greek yogurt (can be flavored)
• 1/4 cup of strawberries (or another fruit of choice)
• 10 Almonds

Lunch:

Pork Chops with Spicy Peach Salsa and Soup

Yes left overs from Yesterday :) 

• 1 cup black bean soup topped with 1/4 cup of greek yogurt (note sour cream has more fat)

Dinner:

Turkey Burger and Salad

• 4 oz cooked turkey burger (fresh ground turkey is the better option where possible)
• 1 slice reduced fat cheese or 1 slice of provolone
• 1/4 medium avocado
• 1 medium whole wheat roll or bun
• 1 slice of onion, lettuce and/or tomato
• 2 cups of Salad greens with 2 tbsp of light Italian dressing
• 1 Cup of watermelon

Snack:

• 2 tbsp hummus
• 1 oz part skim mozzarella cheese
• 4 high fiber crackers

Day 4:

Breakfast:

Egg White Sandwich

• 4 hard boiled whites
• 1 whole wheat English Muffin
• 2 tomato slices
• 1 slice reduced fat cheese or 1 Provolone Cheese
• 1 Cup cantaloupe

Lunch:

Shrimp Salad

• 25 large cooked shrimp
• 2 1/2 tbsp lemon juice
• 1 tbsp garlic powder or minced garlic
• 1 tsp black pepper
• 1/2 tsp oregano
• 1/2 tsp parsley
• 1/2 tsp crushed red pepper flakes
• 1/4 sea salt
• 2 tbsp avocado
• 1/2 cup diced red onion
• 1/4 cup diced red pepper
• 1/4 cup diced yellow pepper
• 1 whole wheat tortilla
• Makes 2 Servings

Preheat Broiler to 400.  Finely chop shrimp and place in medium bowl cove with lemon juice.  In a separate bowl combine all seasonings.  Pour over shrimp and shake until evenly distributed.  Place shrimp on foil lined cookie sheet.  Place in over on the top rack.  Broil for 10-12 minutes

Once cool, return to a bowl. In a separate bowl mash avocado with a fork, Add remaining 1 tbsp of lemon juice, mix until creamy.  Stir into shrimp mixture, add onion and peppers.  Serve with whole grain tortilla.

• 1/4 cup salad greens
• 10 baby carrots
• 1 serving of greek yogurt
• 1 cup sliced strawberries

Dinner:

Chicken & Broccoli Pasta

• 1/4 cup uncooked whole wheat pasta
• 2 cups steamed broccoli
• 4 oz baked chicken
• 1/2 cup tomato sauce
• 1 tsp of garlic powder or 1 tbsp of minced garlic
• Pinch of red pepper flakes and black pepper
• Parmesan cheese if desired

Cook pasta, when 1 minute left to cook toss in broccoli.  Drain. Return pasta and broccoli to the pot and add chicken, tomato sauce and seasonings to taste. Top with cheese if desired. 

Snack:

Sweet Chocolate Oat Mix

• 1 cup oatmeal
• 4 tbsp flaxseeds
• 4 tbsp sliced almonds
• 3 1/4 tbsp water
• 3 tsp stevia
• 1 1/4 tsp cinnamon
• 1/4 tsp unsweetened cocoa powder
• 20 whole or chopped blackberries
• 1/2 cup greek yogurt
• Makes 4 Servings

Preheat oven 350.  In a bowl combine oatmeal, flaxseeds and almonds.  Pour water over to moisten

In a separate bowl, combine stevia, cinnamon and cocoa powder.  Add oatmeal mixture to seasonings.  Mix until evenly dispersed.  Add blackberries

On foil lined cookie sheet, spread out mixture, Bake for 15 minutes or until slightly crisp. 

Day 5:

Breakfast:

Sweet Chocolate Oat Mix, Cereal and Fruit

• 1 serving Sweet Chocolate Oat Mix
• 3/4 cup cereal (8 g protein and 5 g fiber per cup)
• 1/2 cup skim, soy, rice or almond milk
• 1/2 blueberries

Lunch:

Baked Chicken Greek Salad

• 4 oz baked chicken breast
• 3 cups salad greens of choice
• 1/2 cup sliced cucumbers
• 5 grape tomatoes
• 1/4 cup reduced fat feta cheese
• 10 small black olives
• 1/4 cup canned white beans (drained and rinsed)
• 3 tbsp vinaigrette dressing
• 1 large orange or other fruit to see separately 

Dinner:

Seasoned Salmon, Asparagus and Wild Rice

• 4 oz Salmon
• 1 tsp seafood seasoning (Old Bay)
• 1 tsp lemon juice

Preheat oven to 350. Place salmon on foil lined tray.  Add seasonings and lemon. Bake for 30 minutes

• 1 cup of wild rice
• 10 steamed asparagus spears
• 1 tbsp parmesan cheese (optional)

Snack:

• 2 plums or another fruit
• 1/2 cup granola 

Day 6:

Breakfast:

Egg White Omelette and Fruit

• 3 Eggs Whites
• 1 tbsp of EVOO or cooking spray
• Veggies of your choice
• Garlic, black pepper to taste
• 1 whole wheat English muffin
• 3/4 cup of grapes (not in the omelette)
• 1/2 cup strawberries (not in the omelette)

Lunch:

Salmon Wrap

• 4 oz baked salmon
• 2 tbsp avocado
• 1 whole wheat tortilla
• 1/4 cup salad greens
• 2 tbsp peach salsa (from Day 2)  You can also do a Mango Salad

Dinner:

Veggie Burger and Broccoli

• 1 Veggie burger (Morning Star or Dr Praegers - this is my favorite) 
• 1 slice of mozzarella or provolone cheese
• 1 medium whole wheat roll
• 1 tbsp mustard
• 1 tbsp hummus
• 1 slice onion, tomato and 1 leaf of lettuce
• 2 cups steamed broccoli
• 1 cup diced cantaloupe

Snack:

• 1 serving of Sweet Chocolate Oat mix
• 1 apple or pear or other fruit

Day 7:

Breakfast:

Granola Parfait

• 1 cup of Greek Yogurt
• 1 cup blackberries (raspberries, blueberries optional)
• 5 almonds
• 1/4 cup high fiber cereal

Mix together and enjoy! 

Lunch:

Shrimp Salad

• 1 serving of Shrimp Salad mix
• 3 cups of baby spinach leaves
• 3/4 avocado
• 2 tbsp lemon juice
• 1 kiwifruit
• 3 cups of reduced fat popcorn (can replace with low sodium rice cakes)

Dinner:

Chicken Tortilla Pizza

• 1/4 cup salsa
• 1 whole wheat tortilla
• 4 oz baked chicken cubed or shredded
• 1/2 cup steamed baby spinach leaves
• 1/4 cup reduced fat jalapeno cheddar cheese

Evenly spread salsa on tortilla. Add chicken and spinach and cheese. In toaster over or Broil for 3-5 minutes. 

• 2 cups salad greens of your choice
• 2 tbsp reduced fat vinaigrette dressing or mix EVOO and Balsamic Vinegar

Snack:

• 1 cup cottage cheese and 1/2 cup peach salsa

or

• 1 Chobani Greek Yogurt with Fruit and small apple.

Seven Helpful Tips:

1. Read the entire menu - Make a grocery list and prepare as much as you can on the weekend
2. Make enough Chicken for the week. For example when you make Lemon Chicken make some plain.
3. Wild Rice is high in protein but brown rice can be an option.  Make extra and freeze in single serving container to use later. 
4. Salmon can be replaced with Cod or Tuna.  Watch your mercury intake. 
5. Feel free to explore and play with different seasonings.  
6. Use very little salt. 
7. Drink half of your body weight in water (in oz)

You can change things up! Remember this is just a guide to get you going.  Following this plan for 30 days and you should see a difference in your body, mood and energy level. 

Have any questions.  ASK! 

Taj 

photo: http://www.flickr.com/photos/madpole/3871709997/sizes/s/in/photostream/

Turn up the Heat!

You've made your midday snack - No Cook Protein Bar - listed on Monday.

You've started eating breakfast - listed today.

Now is time to add in the cardio workouts this week.  Here we go 18 days til Spring 106 til Summer!

It's time to turn up the heat and burn more calories.  Now before you ask me about why did you add a midday snack....because you need it! More on why later.  For now lets focus on getting you moving and grooving. 

Unfortunately it's still Winter out and the weather is playing right along with the season.. so if being out side in the cold is not your thing, trust me I feel you.  But if you want to get right you have to get moving.  So get ready to visit the GYM! 

If you are currently active in the gym then its time to change up your routine and ADD on.  Adding on an additional 30mins to your workout will help you to burn at least 200 more calories!

If you are a member of  a gym start taking some cardio driven classes like SPIN!  Look at the schedule and take a class TODAY!  Not sure what to do in the gym.  Try my intense but very doable treadmill routine:

Start on a 1 incline walk for 3-5 minutes to warm up

Start picking up the pace to a comfortable power walk increase to an 2 incline for 3 mins

Every 3 mins increase the incline of treadmill by 2 degree's

Here is what it looks like:
5 minutes - Incline on 1
5-8 minutes - Incline on 2
8-11 minutes - Incline on 4
11-14 minutes - Incline on 6
14-17 minutes - Incline on 8
17-20 minutes - Incline on 6
20-23 minutes - Incline on 4
23-26 minutes Incline on 2
26-30 minutes Incline on 1 - Slow down and cool down!
PS. No holding on to the treadmill, use your arms.

Have fun! For best results follow this Cardio Plan 3 times per week. 

Until Tomorrow:

Taj 

photo:  http://www.flickr.com/photos/burge5000/439664301/sizes/s/in/photostream/

Day 27 of New Year New You

Happy Friday!  Its the last Friday of the month!  Doesn't it seem like you were just reading Day 1 of our challenge yesterday?  Well before you get sad because you realize Jan 31st is really around the corner, keep your head up we are still taking it one day at a time and you NEVER know what I might offer for Feb. :)

So let's get started with Day 27:

Fitness:
OOOOMMMM!  Treat your body to a yoga class today!  Usually take yoga on Friday? Then try a different type like:

• Bikram
• Ashtanga
• Iyengar
• Prana Power
• Kundalini 

Allow your body time to find repair and restoration.  For some the body might just embark on a new experience and way of working out those tired muscles.  Never did Yoga before?  No problem, just let he instructor know you are new and I am sure he or she will be glad to help you out.

Food:
Savor your food!  Slow down today and enjoy every meal, even the quick snacks.  We have taste buds for a reason.  Use them!  No eating in front of the TV, computer or while talking on the phone.  Have your meal in front of you and enjoy the flavors, maybe try to notice what seasonings were used especially if you are at a restaurant.

If you're doing the cooking, you should be savoring the fruits of your labor not woofing it down.  Its even nicer with a friend.  Share the experience.  Make it fun: Imagine yourself having that glass of Red wine in an Argentina Vineyard or sitting on top of a mountain over looking the ocean while you eat a Mango.

Taste buds do more then tell us we don't like something, they create memories.  Feel the textures, taste the flavor and enjoy every bite. Its been said good food can be "orgasmic!"

Well it has been said.......  :) So go there if you dare.

Self Growth:
Break away!  Did you know that 90+% of women sit around and have "fat talk" and I don't mean about other people.  How many of us are guilty of comparing diet trends, or our weight to our friends who just happens to be taller then you?  

Go ahead admit it, you have number envy! Are you competitive when it comes to your friends body image? Do you fall into the traps set out by main stream media and tabloids which happen to be sitting at the check out right next to the M & M's and Twix Bars.  Ironic!  Or worse have you allowed family to scar you with self body images that you can't seem to shake?

Misery loves company.  Nows the time for you to BREAK AWAY from the negative chit chat and surround yourself with positive outlooks. Don't get sucked into the "have nots" i.e. taking a compliment and turning it into a negative:  "Wow you look good" your response: "Really do you see this jelly roll." Stop agreeing with a friend who might say, "ugh I feel fat", and you say "me too".  You are just adding fuel to the fire and body bashing never gets us very far.

Smile! Take a compliment and remember that we have LOTS to be grateful for when it comes to our bodies, from head to toe.  Make it a LOVE YOURSELF day EVERYDAY!  So what if you put on a few pounds, on the bright side you aren't starving or missing meals.  :)

Until Tomorrow,

Taj

photo:   http://www.flickr.com/photos/easypickle/16823755/sizes/s/in/photostream/

Day 25 of New Year New You!

Welcome to Day 25th and Hump Day Wednesday.  So here we are in the middle of the week, how many of you are looking forward to the weekend?  I know I am, this weekend is my personal date night and I plan on making the breakfast hermits I wrote about last week.  What do you have planned for the weekend? Don't forget to send me your favorite recipe!  If you don't cook you can tell me your favorite restaurant and meal.  I like to go out for dinner sometimes.  :)

Lets get started Day 25 here we go:

Fitness:

Go for a run!  Today is good day to give running another try. Pick a distance or a time and either hop on a treadmill or go outside. Today is actually going to be a pretty nice day 44 degrees and sunny.

So enjoy the opportunity to put one foot in front of the other and just GO!  Even if you only run for 5 minutes... You've done it.

Food:
Healthy Alternative!  Got a craving that just want quit?  Can you find a healthy alternative to that desire.  Did you know swapping out some fav's can save you LOTS of calories and you know what that means.

Here are some suggestions:

Instead of chocolate, try carob. Chocolate is first on the list because it's first on most 

people's list of guilty pleasures. I'm not here to tell you to do away with anything forever, moderation is key to lasting health.  It's not that carob is superior nutritiously, but it has a couple things going 

for it: Carob has 51 calories per ounce to cocoa powders 98. But even more significant is that 

carob is naturally sweeter than (or, perhaps more accurately, not as bitter as) chocolate, so you don't have to use as much sugar with it in recipes. 

Instead of a full-fat creamer, go nonfat. It won't take long for you to get acclimated to the non-fat version.  If you have a couple cups of coffee a day those calories can add up. 

Popcorn instead of Chips!  Looking for a something salty and crunchy... popcorn is a much better choice.  Popcorn has about 30 calories compared to 140 calories in a ounce of tortilla chips.  And who just eat 1 ounce of chips!  I mean really. 

Sack the soda and try sparkling water. I know, you're thinking... water? But if you 

spike it with a few twists of lemon or lime it becomes a flavorful drink.  . Besides saving 

calories, you also avoid some of the other soda ingredients (sugar, phosphoric acid, potassium benzoate) that may cause long-term health issues. 

Self Growth:
Way to go!  Today is a great day to give yourself a compliment. Write it down, post it on your desk, on your computer and enjoy.  Everyone likes compliments so why not give one to yourself.  Hey who's better to recognize your achievements the person accomplishing them.  :)

Until tomorrow,

Taj

photo: http://www.flickr.com/photos/johnloo/606739059/sizes/s/in/photostream/

Day 22 of New Year New You


Whoa who. It's Sunday! I don't know about you but I'm looking forward to the championship football games today.

So let's get started with Day 22:

Fitness:
Pick up the pace. Going for a run on the treadmill? Working out on the elliptical machine? Pick up your pace by going faster if on the treadmill or increasing your level in the elliptical. If your walking on the treadmill give yourself an increased incline by 2%.

This small adjustment will increase blood flow, work the cardio vascular system more as well as increase calorie burn.  Stay at the quicker pace or higher level for as long as possible.

Food:

Let your hair down! It's the NFC and AFC championship games. I see hot wings, chips and dip, beer and more in your future.

Even if the above is not on your list for today, go ahead and enjoy Something. We have to give our bodies stuff that's "not on the list". Today is a good day to enjoy food and drink. Monday - Tomorrow, we can start over. Believe it or not, going off the routine adding more fats and carbs will do the body good.  Besides who wans to watch the game eating only Celery sticks! 

Self Growth:

Perform a kind act. Do something nice for a stranger. It doesn't have to be anything elaborate.

• Say "hello, how are you doing" to someone you see every day
• Give to a homeless person
• Hold the door open for someone
• Help a mom up the stairs in the subway with a stroller

You get the picture. Now go on spread some love and kindness, it will make you and that person feel good.

Until tomorrow,

Taj

  

Photo:  http://www.flickr.com/photos/tboard/5462311896/sizes/s/in/photostream/

Day 20 of New Year New You

Seriously, is it really Friday Jan 20th?  Well Happy Friday everyone, I hope you are looking forward to the weekend as well as the 11 days we have left in the New Year New You Challenge. 

My Day 19 was pretty busy!  I was able to downsize my meals, ate on a smaller plate and yes it's true I was full. How did you do yesterday? 

Fitness:
Since many of you might be going out for drinks tonight, get in at least 30 minutes of cardio before. That 30 minutes could equal two drinks :)
Hey it's all about balance, you know the saying "more out then in, but when partying just even the score and enjoy". P.S. I totally just created that saying. Ha!
Have fun people it's the weekend? You've worked hard.

Food:
Ever want to have cookies for breakfast and your mom said NO! Well today is your lucky day! I have recently come across a breakfast cookie recipe that I'd like to share with you. Plan to make it some time this weekend and enjoy cookies for breakfast all week long. Mom's your kids will think you are the coolest!

Each cookie will feel naughty as you eat it but they are packed with nutrients that go down with a clean conscious.

Breakfast Hermits:
2 1/2 cups whole wheat flour

1/4 cup protein powder

2 tsp baking powder (look for aluminum free)

1/4 tsp ground cinnamon

1/2 tsp ground nutmeg

1/8 tsp ground mace

1/8 tsp ground cardamom

1/4 tsp sea salt

1/2 cup olive oil

1/2 cup agave nectar

4 egg whites

1/2 cup unsulfured black strap molasses

1/2 cup applesauce

1 tbsp vanilla

2 tbsp plain low fat yogurt

1cup sultana raisins

1/2 cup dried unsweetened cranberries

1cup unsalted raw slivered almonds

Line cookie sheet with parchment paper. Sift all dry ingredients and spices together in a large mixing bowl. Cream olive oil and agave neater together until smooth.

In a separate bowl, beat egg whites together and add olive oil mixture. Mix well. Add molasses, applesauce, vanilla, and yogurt. Mix well again.

Add raisins, cranberries and almonds. Mix well. You might have to use your own clean hands lightly coated with olive oil to mix properly. Dough should form a ball.

Wrap with plastic ad refrigerate for an hour or two. Take out and preheat oven to 350. Using a spoon, Make small balls with the batter. Place on cookie sheet and press down lightly with a fork. Bake 10 minutes or until lightly browned.

Yields 5 dozen cookies! Don't go crazy. Per cookie: 87 calories, 5g of fat, 10mg of sodium, 11g of carbohydrates, 2g of fiber, 0g of sugar, 3g of protein.

Enjoy! I truly can't wait to try this. No know my husband will love cookies for breakfast. Since I'm working his weekend out of town, I plan to give it a try next weekend. I will keep you posted and please let me know how it turned out for you.

Self Growth:
Hopefully you were able to plan a lunch or dinner outing today with a friend. Don't feel like going out? It's not too late to invite a friend over to your place. Share a meal, order take out, crack open a bottle of wine and enjoy each others company.

Until Tomorrow,

Taj

photo:  http://www.flickr.com/photos/nicodemovalerio/5737986221/sizes/s/in/photostream/ 

Day 19 of New Year New You

Some how my day 19 came off line.... Don't ask. I typed it from home on my computer and right now I'm away from home for the weekend using my iPad. My apologies this is not exactly how the Blog was written but I'm just putting up something until I can fix it back to the original. Fitness: Use a new piece of equipment again today. There are a lot of toys to play with at the gym. Go ahead expolre snother part of the gym, it doesnt bite. You might be surprised how it enhances your workout and you might even find some new eye candy. Food: Downsize, use smaller plates today. Downsize your meals having a sandwich instead of the hero you usually order. Don't get the fries this time. Eating off of 10 inch plates cuts calories by 22%. When we have a full plate in front of us it usually triggers fullness despite the size. Don't eat out of the container when you irder in. Put your food on a plate and put the rest in the fridge immediately out of site. Self Growth: Tomorrow is Friday plan a date for lunch or dinner with a friend. Some suggestions I gave were: - Chinatown Brassaire - Lil Country Farm - Rosa Mexicano - Yelp is always a good go to Enjoy Until tomorrow. Taj

Day 17 of New Year New You

Sorry for the delay today!  I woke up and typed our Challenge but I was in a rush and forgot to hit publish!  So here we go another day, another fun challenge!

My Day 16: Successfully had no flour today, added 15 minutes onto my workout as well.  Feeling pretty good.

Time for Day 17:

Fitness:
Can't make it to the gym today, why not tone at work or at home!  Follow these easy steps to get in a quick workout while you work.

• Seated Scissors:  Sit towards the middle of your chair, (at home use a chair not the couch if possible) Lift legs up about parallel to the floor.  Engage core so you are sitting up super tall.  Raise arms in front of you and begin to cross right leg over left and right arm over left at the same time. Switching quickly 40 times (right - left =1)    You are targeting glutes, core, chest, quads and inner/outer thighs.  Now that's a lot of bang for no bucks! 
• Supported Single Leg Squat: Stand with hands at the side of your desk or the back of a chair or use a table if at home.  Lifting right foot so knee is bent at 90 degrees, lower into a single leg squat by bending the left knee.  Remember don't bend to far, knee should stay behind the toes. Stand up and repeat 20 times on one side.  Switch Want to add some calf work - Raise up on your tip toes when you come back to stand.  Targeting quads, hamstrings, balance and calf muscles. 
• Upright Push Ups:  Facing a wall, place hands directly in front of you shoulder height and slightly wider then your shoulder distance.  Bending elbows to bring chest to the wall performing 25 push ups off the wall. Targeting chest, triceps and shoulders

This workout can be done in about 15 minutes or less.  So no excuses! 

Food:
Here is a quick easy 502 calorie meal you can enjoy tonight for dinner!

Chicken and Broccoli Pasta

3/4 cup uncooked whole wheat pasta

2 cups steamed broccoli

4 oz baked chicken (you can pick up already prepared on your way home)

1/2 cup tomato sauce (3g. fat or less per 1/2 cup)

Pinch each of: Garlic, red pepper flakes and ground black pepper

Parmesan Cheese if desired. 

Cook Pasta.  While pasta is cooking cut up the chicken.  When 1 minute left to cook toss in Broccoli.  Drain.  Return Broccoli and Pasta to pot and add chicken, tomato sauce and above seasonings.  Top with Cheese and serve! This is a one serving so double the above if making it for two.

Self Growth:
Picture yourself 3 months from now and write down three words to describe the future you.  Post it on the fridge or near your computer as a reminder.  Remember no pressure to comply, it will be interesting to see how life play itself out 3 months from today.

Have a great day!

Until Tomorrow,

Taj 

Day 16 of New Year New You

Well People we are turning the corner of our Challenge together!  How are you feeling?  Enjoying the journey?  I surely hope so because I am enjoying writing it!

My Day 15: Had a full day of work again 8 AM to 6 PM.  I didn't get to make soup but my Husband surprised me with an amazing Butternut Squash soup for dinner when I arrived home. :)  It was a pleasant quite tasty and really nice to be served.  

Time for Day 16:

Fitness: 
Its Monday, time to start the week off right.  Today is ADD on day!  Yes I want you to add on 15 to your existing workout. For example if you plan on taking a 45 minute Spin class today, add an additional 15 minutes by getting there early or staying a little later.  If using the spin room on your own is not an option hop on one of the stationary bikes in the gym.

Taking a weight lifting class use the 15 lb dumbbells or add 15 minutes on to your workout.
Do an extra 15 reps.  The objective is to just add on!  See below for how many calories 15 minutes of activity burn off:

• Aerobic Dance - 171
• Bicycling at 15 mph - 177
• Boxing - 165
• Circuit Weight Training - 189
• Jumping Rope - 143 
• Running 10 minute mile - 183

Food:
Make today a no white FLOUR day.  Do your best to have no processed food.  I know its winter and we usually crave comfort food but it's only for ONE day!  Take a stand and see how you do!

Self Growth:
Being Thankful!  Its all about thanking someone who has been influential in your life.  Call him/her up and express your thanks.  Mention him/her on Facebook.  Just express how you appreciate having them in your life!  Send a card, flowers or do some other nice gesture.

I guarantee you will make a difference in their lives this time.  :)

Until Tomorrow,

Taj




photo:  http://www.flickr.com/photos/thehutch/2051184078/sizes/s/in/photostream/

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 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/

Day 5 of New Year New You

Jeez Louise is it COLD in New York.  Do you think I can click my ruby red heels three times and wish myself back to Puerto Rico?  If it would work I'd be back in heartbeat.  Wishful thinking, its time to get back to work and back to my students.  I miss them just as much as I miss working them out.

My Day 4: Since we were traveling back home I wasn't able to try a new class today... BUT I will make it up this week.  Made 2 substitutions:  had two servings of veggies and maple syrup for sugar.

Here we go Day 5: 

Fitness: 
Its Push Up time....  So Drop Down and give me 20!

Yeah I'm not kidding you read correctly today is push up day.  Now I realize some of you can do 20 push ups in your sleep so I challenge you to do 20 slow count push up. Count 1, 2, 3 down and 1, 2, 3 back up.

You can always do these in intervals, the ultimate goal is to accomplish 20 pushups.
If you are feeling energetic and ready for more do an additional set.  Enjoy!

Food:
This cold weather is beckoning me back home to my bed.  How about you?
When its cold outside our energy levels have a tendency to drop.  Break out some spices to bring you warmth as well as flavor and health benefits like energy.

Stop by the store today and pick up the following to prepare a Spicy Energy Mix you can take to work.  It will keep you satisfied during the afternoon lull and boost your energy.

• 1 ounce pumpkin seeds
• 1 ounce pitted chopped dates
• 1/2 ounce dried mango or another fruit of choice
• 1 ounce almonds
• 1/4 teaspoon of cinnamon or cayenne pepper for those who like it spicy. 

Mix together and enjoy

If you can't pick up the above items, try having a yogurt during the day.  Its good the digestion and has vitamin B-12 important for metabolism and helps to give you a bit of energy. 

Self Growth: 

Book a date with YOURSELF!  Crack open your planner, hit the calendar app on your phone or tablet.  Look over the next 25 days and RESERVE a 1 DAY just for YOU!  

This day you be all about YOU!  You could work out, read, go the movies.  Hit the bookstore and check out the new best sellers list. Go shopping at the vintage market you heard about, go to a dance studio or museum.  Whatever you choose its all about creating me time.  

There is no better way to recharge yourself then by taking care of you.  DO NOT skip your date or let something cut into your time.  Stick to the plan and do you.  

I'd love to hear what some of you have chosen to do for Me Time!  

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Until tomorrow!

Taj 

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photo:  http://www.flickr.com/photos/siva0215/3528423770/

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/