Stilettos and Self Defense

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

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

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

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

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

RSVP to Jennifer@healthandthecity.net

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

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

Spring Fever

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

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

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

Vegan Peanut Butter Cups

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

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


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

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

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

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

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