Health and the City’s Immune Boosting Smoothie

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.

Another Chance to Urban Detox

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

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.

Green Detox Soup

1/2 onion, chopped
1 cloves garlic, chopped
1 red potato, chopped
3 tbsp of olive oil
1 cup water
1 cup vegetable stock

1 head of broccoli, chopped
chopped greens—any combination of any greens, such as kale, collards, swiss chard, spinach, romaine, bok choy

1/4 cup finely chopped fresh or frozen basil (or about 1 tablespoons dried*)
1 tablespoon cashew butter (optional, but good)
sea salt and pepper to taste
dash of cayenne pepper (to kick it up a notch!)

Place the first 4 ingredients into a pot and sautee until onions become translucent. Add the water, stock and greens and let everything cook until tender. About 10 minutes or less. Put leafy greens in towards the end so they don't become mushy. Add your seasonings. Use a hand blender to puree the soup or, blend in batches in a regular blender—be careful because this is hot and splatters easily. The whole process should be complete in 15 minutes and it's super healthy and delicious!

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.