Health & The City

Foods that Make you Mean

2010-02-05T11:54:00.000-08:00

Do you find yourself grumbling at co-workers, barking at your mate, or in the middle of a road rage attack? Did you ever stop to think maybe you’re not really a bitch, but maybe your blood sugar levels are the culprit?

Nothing affects your mood more than what you put in your mouth. Food can be the best medicine and the worst poison for your brain and what comes out of your mouth. The brain depends on blood sugar for all of its energy and if you are not providing it enough fuel regularly or junk fuel it will not function properly.

A meal high in sugar and refined foods raises the hormone insulin which raises blood glucose and gives you a shot of energy. However, your energy plummets as quickly as it soars, leaving you cranky and lethargic, ready to snap at the slightest irk.

What are highly refined/processed foods you ask? Simply put: JUNK FOOD. These foods are not really made from food but rather from chemically altered substances like hydrogenated fats and cheap, low quality sugars like high fructose corn syrup. Using common sense it is easy to discern a fake, processed food from real food. Does it come in a bright colored plastic package? Is the list of ingredients sound more like a chemistry experiment than a recipe? Is it a fluorescent color? Do you feel compelled to eat the whole package in one sitting? If you answer yes to one or more of these questions, chances are you are face to face with a mood-killing food that will spike and plummet your blood sugar and leave you mean, nasty or depressed, looking for your next victim to lash out on.

Valentine’s Day is this coming Sunday. If you have a hot date, a stay-at-home with your sweetie night, or a girls/guys night out, keep your blood sugar even-Steven, keeping you sweet, sexy and attractive by:
- eating every 4 hours
- avoid refined sugar and highly processed junk foods
- eat clean protein and healthy fats at every meal
- carry a piece of fruit or some raw nuts with you when you are having a long stretch of time without eating

Enjoy and Be Sweet 

Stay Tuned for tips on replacing junk foods with high quality foods that boost your mood....

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Healthy Valentine's Dinner

2010-02-04T17:14:00.000-08:00

Staying in for Valentine's Day? Whether you are on a budget or not, staying home and cooking a healthy meal is a great way to save on calories, funds and show someone that you really care. Here's a heart healthy meal idea for your Valentine's Day.

Seared Salmon with Cilantro-Cucumber Salsa (Serves 4)

Ingredients:
½ cucumber, peeled, halved lengthwise, seeded, halved lengthwise again and thinly sliced crosswise
1 cup cherry tomatoes, quartered
½ yellow or orange bell pepper, seeded and cut into 1 inch julienne
2 tbsp chopped shallot or red onion
1 tbsp chopped fresh cilantro, plus sprigs for garnish
1 tbsp fresh lime juice
1 ½ tsp olive oil
1 tsp honey
½ tsp red pepper flakes
1 tsp salt
4 wild salmon fillets, each 4-5 ounces
¼ tsp freshly ground black pepper
Lime wedges for garnish

Directions:
Combine the cucumber, tomatoes, bell pepper, shallot and cilantro. In a small bowl, whisk together lime juice, ½ oil, honey, pepper flakes and salt. Pout this mixture over the cucumber mixture and toss. In a large, nonstick frying pan, heat ½ tsp of oil over medium heat. Add the fish to the pan and cook, turning once, until opaque throughout when tested with a knife, about 4-5 minutes on each side. Transfer the salmon to plates and top each with ¼ of the salsa. Garnish with cilantro sprigs and lime wedges. Serve immediately.

Serve with a delicious salad like this one:

Beet Salad
Recipe of the Month: Beet Salad

4 cups of greens (arugula, baby spinach or mixed greens will do)
4 medium red or golden beets, stems and root ends removed
1/3 cup of walnuts, chopped
1 tbsp balsamic vinegar
1 tbsp olive oil
2 oz. goat cheese

Heat oven to 400 degrees. Wrap each beet in foil. Roast until soft, about 1 hour. Cool slightly; remove foil. Rub off skins; cut into wedges. Toss with nuts and vinegar and serve over a bed of greens. Season with salt and pepper. Add oil, toss and add crumbled goat cheese on top. Enjoy!

Then finish off with an incredible vegan dessert that won't make your stomach explode!

2 dates, chopped
1 banana
2 tbsp of peanut or almond butter
2 tbsp of unsweetened cocoa powder
1 tbsp of agave nectar
1/4 cup soy, almond, or coconut milk
3 to 4 ice cubes

Blend all ingredients in a blender. Serve in a chilled martini glass and garnish with some fresh berries. Serves about 3.

Folks, I made up this recipe and I never measure when I cook. So this is an "estimation recipe". You want to keep it thick like a mousse so add the liquid slowly. Add more if you need it. It's really delicious, I promise.

Ideal Cardiovascular Health

2010-02-03T12:43:00.000-08:00

What It Means to have Ideal Cardiovascular Health (Taken from an email directly from the American Heart Association)

For the first time, the American Heart Association has defined what it means to have ideal cardiovascular health, identifying seven health and behavior factors that impact health and quality of life.

Ideal Cardiovascular Health is determined by a set of health facts and lifestyle behaviors called Life's Simple 7.

* Abstinence from Smoking
* Healthy Body Weight
* Adequate Physical Activity
* Healthy Diet
* Fasting Glucose < 100
* Blood Pressure < 120/80
* Total Cholesterol < 200

One of the components of achieving a Healthy Diet is reduced sodium intake. The American Heart Association recommends that all Americans reduce the amount of sodium in their diet to less than 1500 mg a day. This is a change from previous American Heart Association recommendations for the general population that set the limit at no more than 2300 mg a day. Data from the U.S. Centers for Disease Control (CDC) released in 2009 showed that 70 percent of the U.S. population is salt sensitive, which means that their blood pressure is prone to rise in response to excess sodium in their diet.

Warrior Workouts by Jennifer Cassetta

2010-02-01T16:33:00.000-08:00

Yay! Yesterday I shot my first workout video. These kick ass workouts will be available for downloading to your computer or smart phone some time in March. Just in time to get your butt in shape for spring. We will keep you posted!

Jennifer Cassetta's Warrior Workouts include 6 ten minute workouts to help you tone, tighten and slim down all while learning very cool self defense techniques inspired by the ancient art of HapKiDo.

On a personal note, I am so happy to have teamed up with the perfect people to get this project out to you. The shoot went smoothly and the day (into the evening) was actually a lot of fun while being very productive. My big thanks to Gillian Clark, founder of Swerve Studio and creator of Yoga Booty Ballet (pictured above).

Big shout out to Ron and his crew, Bobby and Eton, for an incredibly seamless and professional day of shooting and for all production work!

And a special thanks to World Martial Arts Center in NYC where I have spent the past 10 years training and learning from the best of the best in martial arts. Without this training I would have nothing to teach!

We will keep you posted on exactly when and how you can get these very hot workouts into your hands so you can sweat, focus, and train your mind, body and spirit into a real modern day warrior! COMING SOON............................

Stilettos and Self Defense at Swerve 2/21

2010-02-01T09:16:00.000-08:00

Sunday, February 21st
3:30 - 5:00

A Women's Self Defense & Empowerment Workshop

Last month's Stilettos and Self Defense workshop was empowering for all those that attended. A second workshop is scheduled for Sunday, February 21st. New ass-kicking techniques will be taught and techniques in the first workshop will be reviewed.

For those who attended the first workshop you have earned a discounted rate of just $20 if you preregister by Friday, February 19th (otherwise $30 at the door). For first timers, the fee is $30 for preregistration ($40 at the door).

All are welcome so keep your sisters, friends, daughters and loved ones safe and let Jennifer Cassetta, 3rd degree black belt, teach you all how not to become a statistic!

Swerve Studio.com | 8250 West 3rd Street #205 | Los Angeles | CA | 90048

Stilettos and Self Defense in LA

2010-01-12T20:20:00.000-08:00

This Sunday I will be giving my first Stilettos and Self Defense Workshop on the West Coast. I hope to see you there. This class is open to all women so invite your friends, sisters, loved ones and anyone you care about.

Stilettos and Self Defense: A Women’s Self Defense and Empowerment Workshop

According to statistics, 1 out of every 6 women will be sexually assaulted in their lifetime. How many of these instances can be avoided? In the workshop, Stilettos and Self Defense™, Jennifer Cassetta, 3rd degree black belt in HapKiDo, will teach you how not to become a statistic.

For more info: http://swervestudio.com/classes_workshops.php

Sunday, January 17th
3:30 to 5:30pm
$30 to sign up before 1/15. $40 after.

Swerve Studio
8250 West 3rd St. #205 in Los Angeles, just blocks from the Beverly Center.

5 Ways to Slash Calories on Thanksgiving

2009-11-20T08:50:00.000-08:00

Good old Turkey Day is right around the corner. What started as a holiday to give thanks for the harvest has now turned into a day where most Americans eat until their pants burst and sit around watching football afterwards. (Or you’re doing the dishes and cleaning the kitchen. In my family this was determined by your sex, but not sure about other families. Wink wink.)

So, here are a few tips to slash calories on Thanksgiving and to not let all of those extras turn into fat on our bodies.

#1: Know your math.
I’m usually not a fan of calorie counting per say, but on a day like this with so many temptations it is a helpful tool to use. An excess of 3500 calories will add one pound of fat to your body if it is not used for energy. The amount of calories in a typical Thanksgiving meal is close to a whole day’s worth of calories or more depending on your metabolic rate.

Here is a quick guide to a typical Thanksgiving meal:

2 glasses of sweetened tea, wine or cider: 300 calories
1 oz. of cheese: 100 calories
6 oz. white or dark turkey: 340 calories
1/3 cup of gravy: 100 calories
1/6 can of cranberry sauce: 100 calories
1/2 cup of stuffing: 180 calories
1/2 cup mashed potatoes: 150 calories
1/2 cup sauteed green beans: 50 calories
1 dinner roll w/ 1 pat of butter: 155 calories
1 cup of eggnog: 400 calories
1 piece of apple pie (1/8 of 9" pie): 410 calories

Total Thanksgiving dinner: 2185 calories

Tip #2: The morning burn.
Before you start cooking (or whatever you do), schedule time to get to the gym on Thursday morning. If you can’t get to a gym, go for a walk/jog/run outside or do an exercise video. No excuses. Wake up 40 minutes earlier if you have to to squeeze it in. This will fire up your metabolism for the rest of the day and you will burn more calories.

Tip #3: Plan your drinks wisely.
We all know by now that soda is just empty calories and loaded with sugar, so skip it and drink water instead. Egg nog alternatives like those made from soy (Silk nog), are delicious and less than half of the calories. If you drink juice or sweetened teas, dilute them with water and slash your calories in half. If you are drinking alcoholic beverages have a limit. Also, if you use spirits don’t use mixers that have sugar like fruit juices and soda. Use club soda, tonic and a fresh squeeze of lemon or lime to save on calories.

Tip #4: Put a Rainbow on Your Plate.
Include green vegetables like broccoli and salad, orange sweet potatoes, red tomatoes, yellow squash and purple eggplant and before you know it there won’t be too much room left for white foods like bread, pasta, white rice and white potatoes. These white foods have higher glycemic indexes and will spike your sugar faster setting you up for weight gain. Eating from the rainbow will ensure that you get a wide array of antioxidants, minerals and fiber.

Tip #5: Make your own desserts.
Store bought desserts are loaded with gross trans fats and high fructose syrup. Follow a recipe but cut the amount of sugar you use or better yet, substitute maple syrup or agave nectar for sugar in recipes. You never need as much as the recipes call for. Make an apple pie without the bottom crust or make a pumpkin pie that has half of the calories than an apple pie.

New Urban Warrior LA Fitness Class: First Class is on me!

2009-11-04T14:49:00.000-08:00

My very own brand of fitness classes called Urban Warrior kickboxing classes are now in Los Angeles (from NYC!).

The Urban Warrior kickboxing class is an intense mix of boxing, kickboxing, yoga, conditioning, fat-burning cardio, core strength, and always ends with a martial meditation leaving you empowered, centered and focused to take on your day. Urban warriors want maximum results and efficiency. My students typically burn an average of 500 calories per Urban Warrior class and boost their metabolism for the rest of the day.

Your first class is on me! You only have to do one thing: Pass this on to one friend you know that may be interested in trying it out. Pretty easy! And I will happily comp your first class. This offer is good just through the month of November.

Classes are on Wednesday mornings from 8:30am to 9:30.
Swerve Studio
8250 W. 3rd Street, corner of Sweetzer

I promise you a fun-filled hour of power that will leave you energized for the rest of the day!

Keep in mind that I also offer private and semi-private training to specifically meet your needs and goals as well as nutrition counseling as a certified nutritionist. Email me to inquire for rates and availability.

You can also go to Swerve's website at http://swervestudio.com/classes_instructors.php#70.

See you soon and stay fit!

E! TV Appearance: Stilettos and Self Defense

2009-11-04T12:18:00.000-08:00

Check me out on E! TV giving a self defense demonstration hosted by "That Morning Show"'s very own Karla Cavalli and Mark Long.

It was a super fun experience and I got a chance to let American women know that they too can release their inner "She Beast" and tap into their inner power in the face of any adversity! I love it!

Click on the title or here http://www.youtube.com/watch?v=oUjJw87ZMos

Jennifer Moves Health and the City to LA

2009-09-28T22:22:00.000-07:00

Jennifer Cassetta, fitness and nutrition expert, is coming to LA and now available for private training in martial arts/HapKiDo, self defense, kickboxing, weight training, cardio training, flexibility and ki breathing techniques/meditation.

For low introductory rates contact Jennifer at jennifer@healthandthecity.net. Tell her you saw her on Entertainment TV for her discounted beginner package for in-home or outdoor training in Los Angeles.

Jenn's Favorite Things: House of Hew Fro Yo

2009-09-28T18:45:00.000-07:00

So, every once in a while I come across a product that I just love so much I have to share with all of you. House of Hew Frozen Yogurt is the most delicious certified organic, Greek style frozen yogurt. It's the only Greek style frozen yogurt on the market! It comes from New Zealand cows that are grass fed and well taken care of (I asked the owner). It has 7 times the recommended probiotics, 70 million CFU's per gram. So, it has tons of healthy gut-friendly bacteria that help boost your immune system, and keep you feeling nice! It is diabetic friendly and has a low GI, which won't spike your blood sugar like most fro yos do. So if you're watching your weight feel free to enjoy a few bites. It's so rich and creamy that you don't need to have a humungous serving just to be satisfied like the other fro yos made from a powder.

If you can make it to the LA store, go in and choose your fresh frozen fruits that they mix for you right there through a very cool churning machine. It doesn't get better than this! You need to come check it out in LA!!!

House Of Hew
(Inside Groundworks Coffee)
501 N. Cahuenga Boulevard
(@ Sunset Boulevard)
Hollywood, California 90028

PS - If you can't come all the way to LA to get it fresh, you can find it in Whole Foods under the name of Cyclops. I had that one too and it's just as yummy.

Mind, Body, Spirit Bootcamp at Sole East in Montauk

2009-08-22T12:36:00.000-07:00

Health and the City has teamed up with the hip Hampton's resort, Sole East of Montauk, to offer weekend getaways that will leave you exhilirated, empowered and maybe a couple of pounds lighter!

Now Announcing Health and the City's

MIND AND BODY WEEKEND BOOTCAMP
for the URBAN WARRIOR

Get out of the city for the weekend and experience the healing powers of Montauk, NY, the "Un-Hampton". This laid back beach town offers beautiful beaches, great restaurants, surfing and fishing, and a chance to discover nature again.

During the weekend, Jennifer Cassetta, fitness,health and martial arts expert, will guide you through intense workouts, martial meditations, self defense techniques, talks on nutrition and philosophy of the Urban Warrior. Cardio at the beach and Urban Warrior Bootcamp classes on the hotel's special Yoga deck that overlooks Fort Pond are magical ways to keep your heart pumping and fat burning. Martial meditation with spectacular views can take you to a happy and zen-like state of mind where daily pressures seem worlds away.

Lodging at the gorgeous Sole East resort, you will be fed healthy, planned meals to fuel your body and have luxurious accomodations to relax the mind. There will also be some free time to go out and discover Montauk on your own.

Friday, September 18 to Sunday, September 20

Nutrition Talks will cover:
How to Design the Perfect Diet for the Urban Warrior: Planning a diet that will fight pain and prevent disease, enhance your performance, and help maintain your perfect weight.

Martial Meditation:
Who says you have to sit still to meditate? Moving meditation is an ancient practice which enhances your life force energy while clearing your body of toxins and your mind of stress. HanSuDo is the Korean version of T’ai Chi created by Master D. Herbert.

Beach Cardio:
Walking, jogging, sprinting or whatever your body can handle. This workout can be adjusted according to your fitness level.

Urban Warrior Bootcamp Workouts:
An intense mix of kickboxing, boxing, core conditioning, total body sculpting, flexibility, yoga-like stretching, and Ki Breathing techniques to help fight stress and enhance your life force energy.

Self Defense and the Art of HapKiDo
An introduction to HapKiDo, the way of harmonizing your life force energy. Learn self defense techniques that can help you increase your awareness and help you kick some butt! Techniques will range from beginner to advanced levels.

For more information email Jennifer@healthandthecity.net.

NEW BOOTCAMP CLASS at SOLE EAST in MONTAUK

2009-08-22T12:25:00.000-07:00

Benefits include:

- sweating out all of your favorite cocktails
- toning, strengthening, weight loss
- core strength
- mental, emotional, and spiritual strength and development

When:
Saturday, September 5th at 9am

Cost: $20
RSVP to jennifer@healthandthecity.net

Last Chance Workout

2009-08-22T12:19:00.000-07:00

Urban Warrior Kickboxing classes in NYC

Come join the next session starting right after Labor Day!

8 WEEK CHALLENGE
Start date: Monday, Sept. 14 End date: Wednesday, November
4nd

Includes:
- Boxing gloves
- Health and the City Tee or tank
- 16 hour-long intense work-outs!
- 8 Weekly Challenges to keep you motivated and FIT!

Last Chance Special Price: $265

Results include:

• Weight loss, toning, firming and strengthening of all body parts
• Stress relief, increased focus, determination and confidence
• Increased flexibility for the body and mind

FREE TRIAL CLASS
Wednesday, September 9th
6:30pm
Must rsvp to jennifer@healthandthecity.net

Classes held at World Martial Arts Center, 69 w. 14th street, corner of 6th Ave.

Recipe of the Month: Cold Pea Minted Soup

2009-08-19T12:52:00.001-07:00

2 tbsp olive oil
5 scallions, chopped
4 cups frozen peas
1/4 cup chopped mint leaves
6 cups vegetable stock
Sea salt and black pepper
1/2 cup half and half
(substitute soy milk)
Plain yogurt for garnish
Minced mint leaves for garnish

In a large pot, heat the olive oil over medium-high heat. Add scallions and cook for 1 to 2 minutes. Add peas and mint leaves and stir for about 5 minutes. Add the stock and bring to a boil. Reduce the heat and simmer for 15 minutes.

Transfer the soup into a blender or food processor and blend until smooth. Stir in the half and half or soymilk, add seasonings, and chill for 2 hours. Garnish before serving.

Summer Calorie Burning

2009-07-21T14:25:00.000-07:00

Summer is in full swing and so are summer bbq's and fiestas. Summer parties can be sneaky as far as caloric intake is concerned. Extra fruity cocktails, ice cream, dips and chips, burgers, and dogs can all pack on the pounds if you aren't combatting the summer fun with plenty of summer fitness. The best part of summer fitness is that you can do so many activities outdoors while getting a tan, your Vitamin D fix, boosting your endorphins, and taking in the scenery. Nature has a healing effect on the mind and body. So take some time this summer to get outside whether it's in Central Park, the beach, or your backyard and sweat for your physical and mental health.

The following is a brief list of activities and how many calories you can burn in 1 hour doing them. The numbers are based on an average for a person who weighs 120 pounds. The more you weigh and the more muscle mass you have the more calories you burn in an hour.

Kickboxing/Martial Arts: 550 kcal
Golf (carrying clubs): 300 kcal
Gardening: 250 kcal
Walking (moderately like walking a dog at 3mph): 200 kcal
Walking (briskly at 4mph): 215
Running (6 mph a 10 minute mile): 550 kcal
Swimming (moderate to vigorous): 550 kcal
Tennis: 385 kcal
Yoga: (Stretching/Hatha Yoga): 215 kcal
Weight lifting (moderate effort): 250 kcal

Chickpea, Tomato and Feta Salad

2009-07-21T14:18:00.000-07:00

1 15-ounce can garbanzo beans, drained (about 1½ cups)
¾ cup diced fresh tomatoes (or grape or cherry tomatoes, halved)
¼ cup finely chopped green onions
½ cup crumbled feta cheese
1 tablespoon finely chopped parsley
1 teaspoon thyme leaves (optional)
2 tablespoons olive oil
1 tablespoon red or white wine vinegar
Sea salt and pepper

In a medium bowl, place garbanzos, tomatoes, onions, feta, parsley and thyme. In a small bowl whisk together olive oil, vinegar, salt and pepper and pour mixture over salad, tossing gently to coat. Cover and refrigerate until chilled. Serve.
For variety, add other herbs such as oregano or basil, and/or pitted black olives.

Stilettos and Self Defense in East Hampton!

2009-07-10T08:04:00.000-07:00

STILETTOS and SELF DEFENSE

Bored with your workout routine? Kickstart a new workout while learning self defense moves to help you feel more aware, more confident, and more powerful!
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 and Montauk, Jennifer teaches self defense for fitness 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. In the seminar Stilettos and Self Defense in addition to getting a kickboxing workout, you will learn how:

- to master the ABC’s of self defense
- to tap into your inner power
- to make weapons from everyday items
- to save your life with some basic techniques

When: Saturday, July 18th
Time: 9am to 10:30am
Lululemon’s FREE workshop

Contact: Jennifer Cassetta, HHC, AADP
Senior Instructor, World Pro HapKiDo Federation
Certified Personal Trainer
Holistic Nutritionist
Jennifer@healthandthecity.net

Consistency Killed the Swine

2009-06-11T14:40:00.000-07:00

Even with the onset of summer the H1N1 virus is still claiming lives and spreading fear through our televisions and newspapers. Our very own VP told us that he wouldn’t take public transportation in fear of being coughed on and catching the flu, even though millions of Americans rely on subways, buses and trains to commute to work daily. The media has missed a major point that needs to be addressed. You cannot “catch” the flu (swine, bird, or even the common cold) unless your body’s immune system is weakened. So what can we do to boost our immunity which is responsible for fighting off viruses, bacteria, and even cancerous cells? A mini lesson in immune anatomy is probably a good first step. So here goes:

Lymph What?
The lymphatic system makes up 1/6th of our entire body. There is more lymph in our body than blood. Lymph is the fluid that sits in between our cells and acts as the sewage system collecting waste and debris. It moves through the lymphatic vessels to the lymph nodes where it is filtered. Exercise, massage and a healthy alkaline diet help move lymph through the body efficiently.

Thymus Who?
Thymus sits below your thyroid and above your heart and is the mediator of the whole immune system. The thymus produces T lymphocytes which are white blood cells that are responsible for cell mediated immunity which helps resist infections by bacteria, yeast, fungi, parasites and viruses.

The Mean Spleen
The spleen's functions include: producing white blood cells; engulfing and destroying bacteria and cellular debris; and destroying worn-out red blood cells and platelets.

There is no single magic bullet to boost your immune system. This system works only holistically to combat its relentless attackers. It’s fuel must combine all of the following: a healthy diet, lifestyle, mindset, exercise program, and nutritional supplementation when needed. Can you guess what the most important ingredient of this wellness soup is?....... CONSISTENCY.

In order to be successful at anything in life you have to be consistent. Your state of health and the immune system are no exception to this universal rule. Lance Armstrong didn’t win his races and beat cancer from skipping workouts and eating junk food. Bruce Lee wasn’t one of the greatest fighters because he sat on his couch and watched reality TV. Champions train every day. In general, we need to take greater responsibility for our health and not look to vaccines or pills to do the job for us. We need to train our bodies every day and nourish them with the proper fuels to do so. And lastly, we need to train our minds and spirits to deal with life’s challenges as if we were all champions.

Tiger Balm: A Stress Reliever

2009-06-11T14:31:00.000-07:00

Once in a while I like to post a blog about one of my favorite things. I haven't done it in a while but I have come across a new favorite product for people with similar lifestyles to mine; busy, athletic, active, and trying to find balance and peace to promote health and wellness.

I have come across Tiger Balm's new product which is a neck and shoulder rub. I have been using it on my neck and shoulders, where I hold tension (and I'm sure I'm not the only one). My mother has even been using it on her hands to relieve pain in her joints.

I have been a long time fan of tiger balm as a martial artist when you could only find it in obscure places like in Chinatown pharmacies. So, now that you can find it in Duane Reade I just had to let you know. Enjoy that icy, hot feeling after a long, hard workout or a stressful day at work.

Health and the City’s Immune Boosting Smoothie

2009-06-06T07:17:00.000-07:00

This delicious smoothie is the perfect way to start your day (I have it almost every morning!). It contains enough nutrients and calories to be a whole meal which will help stabilize your blood sugar for hours. It is packed with antioxidant powerhouses to help boost your immune system and help your body fight off bacteria and viruses while helping you build muscle and repair the wear and tear of our daily lives on our state of health and wellness.

½ to 1 whole banana: (high in potassium,
1 cup of mixed frozen berries (blue, ras, black, straw, acai’) packed with antioxidants that help fight diseases like cancer.
1 tbsp of natural almond or peanut butter: to help stabilize blood sugar
1 tbsp flax seed: adds fiber to help cleanse your GI tract and omega 3’s to reduce inflammation in the body
1 tbsp of protein powder: brown rice protein powder is a clean option that usually does not contain any other ingredients. Whey protein is another option but read ingredients and try not to use a product that contains added sugars and other fillers. The added protein makes your smoothie a complete meal of carbohydrates, healthy fats and clean protein.
2-3 oz. POM pomegranate juice: for additional antioxidant support
Optional liquids: almond milk, rice milk, soy milk, coconut water or just plain water.

Amount depends on the consistency that you want your smoothie to have. Place all ingredients into a blender.

Blend for 30 seconds. And there you have it. The perfect breakfast in under 5 minutes.

Extreme Stiletto Seminar

2009-04-10T14:32:00.000-07:00

There was such an overwhelmingly positive response for the first Stilettos and Self Defense workshop that we just have to do another! The next Extreme Stilettos Workshop will cover more in-depth self defense techniques like how to get out of grabs and off the floor!

SPECIAL BONUS SEGMENT:

You will also learn how to train your body with a modern warrior workout to get strong, lean and fit for summer without the cost of a personal trainer. Learn how to design a complete 20 minute workout that you can take with you on the road or use without having to leave your home. No equipment, no gimmicks, no bull.

Location: World Martial Arts Center
69 w. 14th St., 4th floor
Corner of 6th Ave.
212-941-8771

When: Saturday, April 25th
Time: 10:30am to 12pm

RSVP to Jennifer@healthandthecity.net

Cost: $40 (Just $60 for both the Detox and Stiletto Seminar)

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.

Glamour in the City!

2009-04-10T13:16:00.000-07:00

Join me as I host the Haute Pink luncheon during National Women’s Health Awareness week to benefit GlamourGals. GlamourGals is a nonprofit organization (www.glamourgals.org) dedicated to organizing teen volunteers to visit elderly women in senior homes and provide companionship and their signature program of complimentary facials and makeovers.

The Haute Pink Luncheon will feature a keynote from Neeta Shah, M.D, an interactive panel on “reducing stress and staying fashionable” as well as special guest Lauren Routolo, Director Entertainment Promotions, Hearst Corporation. Did I mention you can win a $15,000 platinum, diamond ring?! Tickets are on sale and start at $50 (gift bags are worth over $500) and can by a dual ticket for the luncheon and evening cocktail party!

Two Events, two chances to donate to a great charity while connecting with like-minded people.

Date: Friday May 15th
Location: Open House Gallery, 201 Mulberry Street, Nolita

To read more and register:
http://www.glamourgals.org/index.php?option=com_content&task=view&id=54&Itemid=114

Another Chance to Urban Detox

2009-04-09T17:59:00.000-07:00

Get sexy for summer with the Urban Detox!

The best way to do this from the INSIDE is through the gentle, food-based Urban Detox for your liver and the rest of your body. A healthy liver will be able to rid the body of harmful toxins from the environment, heavy or processed foods, and the excess of your body's own hormones. The result? You are left with more energy, clear skin, less GI disturbances, more restful sleep, less stress, and more confidence from the shape your body will be in.

The Urban Detox workshop will educate you on how to safely detox while you are still able to carry on with your hectic daily life. With the program you will receive:

- 7 Day Meal Plan
- Shopping List
- Email Support

This program usually costs $245 if done privately. Join the group and not only safe money but gain support in numbers.

Friday, April 24th, 6pm to 7:30

Location: World Martial Arts Center

Cost: $40 (Just $60 for both the Detox and Stiletto Seminar)

Open to All!

Red Pepper Pasta with Kale Puttanesca

2009-04-09T17:47:00.000-07:00

Kale is a super green food that contains compounds that activate detoxifying enzymes in the liver that help fight off cancer-causing agents. A cup of kale supplies 93.6 mg of calcium (9.4% of the daily value for this mineral) for only 36.4 calories. In contrast, a cup of 2% cow's milk provides 296.7 mg of calcium, but the cost is high: 121.2 calories and 14.6% of the day's suggested limit on saturated fat. So more calcium for less calories. If you aren't ready to eat batches of kale, start slow by throwing chopped kale into stir fries, soups or pasta dishes like this one below:

1/2 (16 ounce) package whole-wheat pasta (your favorite shape)
2 tablespoons olive oil
1/2 large onion, sliced
2 cloves garlic, minced
1 teaspoon red pepper flakes
1 tablespoon drained capers
1 (2 ounce) can anchovy fillets, drained and quartered (Optional)
1 cup canned diced tomatoes, undrained
3 cups coarsely chopped kale
1 (4 ounce) can sliced black olives, drained
1/2 cup grated Parmesan cheese, or to taste

Directions:
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.

Meanwhile, heat olive oil in a large skillet over medium-high heat. Add onions, garlic, and red pepper flakes. Cook and stir until the onion has softened and begun to turn golden brown, about 5 minutes. Stir in capers, anchovy fillets, and diced tomatoes, and bring to a simmer. Stir in kale, and simmer over medium-low heat until wilted and tender, about 10 minutes.

Once the pasta has cooked and been drained, stir into the puttanesca along with the black olives. Toss and sprinkle with grated Parmesan cheese before serving.