January's Urban Detox from Health and the City

Toxins, toxins, everywhere. NYC living, chemicals in our food and stress can lead to a build up of toxins in our body. This build up, or what I like to call "sludge", can lead to a depressed immune system leaving us vulnerable to many disorders and weight gain.

There isn't a better time of year to participate in a nutritional detox than right after the holidays. January is a great time to start removing that "sludge" and kick off a new health and fitness routine in a more efficient body.

Health and the City's detox is more of a gentle cleansing diet than a harsh shock to your body. Benefits of the detox include:
- increased energy
- train your body to burn fat as fuel by hormonal control
- prevent the top 4 killers: heart disease, stroke, cancer and diabetes
- decrease inflammation and pain in the body
- increase awareness around food patterns
- clear up skin irritations
- increased clarity of mind


The Health and the City Detox Program includes:

- Group initial consultation/seminar
- Seven day meal plan
- Shopping list
- Unlimited email support
- Follow up consultation/seminar


New Year Price: $175 (Value $350)
$50 discount for Health and the City newsletter subscribers.

Group sessions will be held at World Martial Arts Center located at:
69 w. 14th street, 4th floor
Corner of 6th Ave.

Two group sessions to choose from:

Session 1: Saturday, Jan. 10th, 11am
Saturday, January 17th, 11am

Session 2: Saturday, Jan. 17th, 1pm
Saturday, Jan. 24th, 1pm

RSVP with Session number to jennifer@healthandthecity.net.

Keeping Healthy Through the Holidays

The holidays are upon us as are the parties, the stress and the co-workers with colds. This year brings an added pressure to some with economic trouble looming in the forecast. So how do we keep our heads above water and our immune systems from plummeting?

1. Most importantly, mental health and sanity through this season is key. Stress breaks down the immune system and makes our bodies more vulnerable to foreign invaders like the flu. Remember that the holidays don't have to be about expensive gifts and pretty wrapping paper. If money is a concern suggest a "Secret Santa" plan with friends and family. Perhaps instead of spending money, spend your time and volunteer at an organization that needs help. This year especially charities are hurting and can use our time and resources. If you don't have time or money to give, do a massive house cleaning and donate old clothes, blankets, and gadgets. This will also help you manage your spiritual health as well by feeling good by being of service as well as purging things that no longer serve you to let in newness for the new year.

2. Boosting your immune system from the inside out is another key to remember this season. Load up on foods that are high in antioxidants like pomegranite seeds, green tea, blueberries, and even spices like cinnamon and oregano. Vitamin C rich foods like papaya, kale, kiwi, broccoli and of course ,citrus fruits, are also great to add to your arsenal. Don't put your fitness routine on hold, now is when your body needs it the most. Remember the healthier you are the more immune you are to "catching" a cold. If your immune system is tough it will fight off those invaders that keep us from enjoying our holiday season.

Enjoy your holidays, stay well and start preparing for the New Year! God Bless, Jennifer.

Turkey Day Calories

4 oz. glass of red wine: 100 calories
1 oz. of cheese: 100 calories
6 oz. white or dark turkey: 340 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 piece of apple pie (1/8 of 9" pie): 410 calories

Total Thanksgiving dinner: 1485 calories

Note: that's with just one glass of wine! This estimate also does not include all of the snacking and appetizers that happen before the meal.

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.

Tip #1: the same size slice of pumpkin pie has just 180 calories. And depending on the recipe used you can cut calories by smart substitutions as well.

Tip #2: organize a walk in between dinner and dessert to get the heart pumping and to start to make a dent in all of those calories.

Tip #3: get to the gym on Thursday morning and make plans to work out all weekend. Come to the Post Turkey Workout!

Tip #4: 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.

Tip #5: Fill your plate with salad and veggies. This will help fill you up on low calorie, high nutrient food and make less room for high calorie, low nutrient food.