The New Year is upon us and it is now time to really get serious about an exercise program. The parties will be over and most of us will be settling back into a more normal schedule and routine. Some of you may be starting an exercise program for the first time while others are getting back into it after a break over the holidays. Here are some ways you can ease into your program and make sure you stick with it.

1.Don’t do too much too soon. One of the quickest ways to sidetrack your workout plan is to do too much too soon. Most people decide they are going to start a workout program and GO FOR IT! They hit the treadmill every day the first week and lift weights 3 of those days as well. Soreness sets in, as well as some fatigue and the next thing you know, you are right back to sleeping in rather than completing your workouts. To stay on track, don’t go for the gold right off the bat.

2.Set reasonable goals for yourself. As mentioned in #1, set goals that are reasonable. Work out 3 days the first week with a day off in between each workout session. This will allow your body time to adjust to the new activity.

3. Avoid injuries. Nothing gets your new workout sidetracked faster than an injury. Doing too much too soon puts you at higher risk for injuries. By taking it slowly at first and gradually adding more activity each week, you will allow your body time to adjust and you will avoid overuse injuries while possibly saving yourself a bad case of shin splints!

4. Create a workout environment you enjoy. No one wants to workout in a dark basement with no music. Or who wants to run on a treadmill facing a wall rather than a television? Make sure that whether you join a gym or are working out at home that you create an environment that you enjoy so that you will look forward to your workouts rather than dread them.

5. Plan short term but think long term. Set weekly and monthly goals so that you are able to experience success often. However, keep the final destination in mind. Chart out your small successes so that you can see how each one rolls up into your final goal.

By easing into your workouts, whether they are brand new to you or you are getting back into your routine, you will keep yourself motivated, injury free and on the road to reaching your long term goals. Remember maintaining our bodies is always priority number one!

It’s time to toss out all those Holiday sugary treats and start getting back on track, here is a great FRESH, healthy Holiday recipe that you can take along to a New Years party!

•1  15- to 19-ounce can  cannellini beans (white kidney beans), rinsed and drained

•2  small  green sweet peppers, seeded and cut into bite-size chunks (1-1/2 cups)

•1  medium  cucumber, cut into bite-size chunks (3 cups)

•1/2  head  radicchio or 1/4 head red cabbage, coarsely chopped (2 cups)

•1/2  of a 16-ounce package  radishes, halved or quartered (1-1/2 cups)

•1/4  cup  olive oil

•1/4  cup  lemon juice

•Honey (1 Tbsp.)

•Coarse Salt (1/2 tsp.)

•Cracked black pepper (1/4 tsp.)

•8  ounces  feta cheese, cubed

• Coarsely chopped fresh Italian parsley and/or mint

1. Place beans, sweet peppers, cucumber, radicchio, and radishes in separate self-sealing plastic bags. For dressing, in a screw-top jar combine oil and lemon juice. Cover and shake well. Add honey, salt, and cracked pepper to taste, covering and shaking well after each addition. Pour 1 to 2 tablespoons dressing into each bag. Seal bags. Chill 2 to 4 hours, turning bags occasionally (beans, green peppers, and cucumber may be chilled up to 24 hours).

2. To serve, arrange vegetables and dressing along with feta cheese in strips on a serving platter. Sprinkle with fresh parsley and/or mint. Makes 8 to 10 servings.

•Servings Per Recipe 8 to 10 servings Calories191, Total Fat (g)13, Saturated Fat (g)5, Monounsaturated Fat (g)6, Polyunsaturated Fat (g)1, Cholesterol (mg)25, Sodium (mg)528, Carbohydrate (g)15, Total Sugar (g)5, Fiber (g)4, Protein (g)8, Vitamin C (DV%)53, Calcium (DV%)17, Iron (DV%)6, Percent Daily Values are based on a 2,000 calorie diet

So easy to make and perfect for Holiday gatherings!

•1  15-ounce package  rolled refrigerated unbaked piecrust (2 crusts)

•1/2  cup  shredded Italian cheese blend

•1/2  cup  finely chopped sweet red pepper

•1/4  cup  finely chopped peppered or smoked cooked ham

•1  tablespoon  thinly sliced green onion or 1-1/2 teaspoons snipped fresh chives

•1-1/2  teaspoons  all-purpose flour

•1/4  teaspoon  Italian seasoning, crushed

•1/8  teaspoon  salt

•1/8  teaspoon  ground black pepper

•3    eggs, slightly beaten

•1/2  cup  half-and-half, light cream, or milk

• Fresh herb springs, such as basil, oregano or thyme (optional)

1. Let piecrusts stand at room temperature according to package directions. Preheat oven to 400 degrees F. Cut each piecrust into four equal sections (eight sections total). Press sections of piecrust onto the bottom and up the sides of eight, 4-inch fluted individual tart pans* with removable bottoms. Trim excess dough from top of pans.

2. Line each pastry shell with a double thickness of foil. Place pans on a baking sheet. Bake in preheated oven for 7 minutes. Remove foil. Bake 2 to 3 minutes more or until pastry is set and dry. Remove from oven. Reduce oven temperature to 325 degrees F.

3. In a medium bowl combine shredded Italian cheese blend, red sweet pepper, ham, green onion, flour, Italian seasoning, salt and pepper. Divide mixture evenly among pastry shells.

4. In the same bowl beat together eggs and half-and-half. Pour egg mixture over filling mixture in each pastry shell. Bake for 20 minutes or until filling is set. Let stand 5 minutes before serving. If desired, top with a fresh herb sprig.

5. Makes 8 individual servings

6. To make one large quiche: Line a 10-inch tart pan with removable bottom with one piecrust (reserve remaining piecrust for another use). Line with double thickness of foil. Bake in 400 degrees F. oven for 7 minutes. Remove foil; bake 8 to 9 minutes longer or until pastry is set, dry and lightly browned. Sprinkle cheese mixture evenly in shell. Pour egg mixture over cheese. Bake in 325 degrees F oven for 30 minutes or until set. Let stand 10 minutes before serving.

•Calories317, Total Fat (g)20, Saturated Fat (g)9, Cholesterol (mg)102, Sodium (mg)391, Carbohydrate (g)28, Protein (g)6, Vitamin C (DV%)20, Calcium (DV%)8, Iron (DV%)3, Percent Daily Values are based on a 2,000 calorie diet

This time of year is great, the running around, the last minute gifts, putting up with family, lots of drinking, eating and trying to keep everyone happy!  If you find yourself getting just a little too caught up take a step back and try to make it through using these simple steps, why let everyone else have all the fun! Take a deep breath and ENJOY the days ahead!

We suggest checking them more than twice – think twice daily!    Don’t make the list on the go, but sit down, and focus solely on what you need to do to make your holidays enjoyable and memorable.  Write it all out.  You will be energized, and ready to conquer!  Just don’t forgot to keep your list with you at all times so you can check, modify, update, and congratulate.

This is one of the first things to get thrown out the door during the holiday season for people, because there is no time!  What we often forget is that we waste way more time when we feel sluggish and cranky, the feeling we get when we stop exercising and start eating a lot of stuff.  We need to be in our best mood, and what better mood booster than the endorphins released during and after exercise?!  Try to do at least a brisk walk for 30 minutes every day if you can’t get to a class or the gym.  It also helps release the guilt from eating those extra few cookies.

You can call it whatever you want- meditate, relax, pray, sit, lie, bathe, etc.  The concept is to stop the world for ten minutes each day, and just breathe.  Let your thoughts simply go through you.  Focus on the feelings we should associate with holidays – thanks for the blessings we have.  Make a conscious effort to feel that warm, generous feeling of gratitude in every inch of your body.  Let it wander through your fingertips, arms, neck, and travel all around until your whole being is at peace.

Every Day.  All Day.  Sure, move on your lists, but don’t do it like a bull in a china shop.  We often forget what the holidays are all about because of the to do’s.  We live in a time of economic hardship, where a lot of people in the U.S. can’t even put food on their tables.  We need to consciously remember to be thankful to ourselves and to others throughout the season – as that is what it truly is all about.

5. Forgive yourself and others.

This is especially true during the holidays.  We may have the best of intentions, but ultimately forget to thank this person, don’t send a card, buy a wrong size, etc. etc.  We need to realize that the holidays are an especially harried time for the brain.  Every day intend to do the best you can, and work to let the rest go.

An oh so delicious festive holiday drink to celebrate!

•1-1/2  cups  pomegranate seeds (from 1 large pomegranate)

•1/2  to 3/4 cup  brandy

•1  750-ml bottle  sparkling wine, such as Prosecco, Asti Spumante, or brut champagne, chilled

1. In a bowl place pomegranate seeds and enough brandy to cover. Cover; let stand at room temperature 4 to 24 hours.

2. For each Sparkler, pour 5 ounces sparkling wine into a champagne glass. Add a few brandied seeds. Makes 5 servings.

Note: Prosecco is a variety of white grape grown in the Veneto region of Italy, and also gives its name to the sparkling wine made from the grape.

•Calories186, Sodium (mg)1, Carbohydrate (g)9, Total Sugar (g)5, Protein (g)1, Vitamin C (DV%)3, Iron (DV%)1, Percent Daily Values are based on a 2,000 calorie diet

As you probably know, David Uhl’s Vintage Pin-Up series features some of the most sought-after pieces in his portfolio today.  On this one, David decided to make a departure and go with a simpler, light background which was the popular choice of most traditional vintage pin-up artists.  David also wanted to pay tribute to his favorite painter in this genre, Gil Elvgren.   See the whole series at his site www.uhlstudos.com

Model/Actress and friend to Garage-Girls, Jennifer Gimenez is asking for your support this Holiday Season. Please take a minute to head on over to the Pepsi Refresh project page and vote for Camp Laurel. Camp Laurel has been providing support services to thousands of children, youth and families for the past 18 years.   The mission is to provide year round educational support programs to over 500 children, youth and families affected by HIV/AIDS annually. Jennifer has been involved with Camp Laurel for some time now.

How to Stay True to your lifestyle and STILL enjoy the Holidays. By, Share Ross of Raw Pirate Gourmet

We have found out that more than a few of our readers are Vegan or RAW foodies and some of the traditional food post/recipe’s we post might not appeal to them…. So we decided to “share”  with you some of the postings from Share Ross’s Raw Pirate Gourmet.

Being a raw foodie and going to holiday parties and all the socializing events of the season can be challenging to say the least! But ultimately, it’s all about gratitude. So instead of getting stressed out, I’ve made a short list of how to let your love shine and stay true to your intentions.

BRING SOMETHING When you’re going to a party or event at someone else’s house, the easiest way to ensure you will have something ‘you can eat’ is to make it yourself and bring it along. Usually the host or family member will be thrilled that you offered to help out. What’s happened to us is that more often than not a couple of people end up tasting the dish we bring and suddenly a conversation sparks up and there is a lot of interest in the raw vegan lifestyle! So you may be feeding more than just your tummy. You might be feeding someone’s curiosity, too!

GET ACTIVE One key way to keep your hand out of the cookie jar is to help out wherever and however you can. Don’t even wait to be asked, just start clearing up plates and dishes. Start washing up. Ask who wants to go for a walk. See what the kids are up to and join them in a video game. Offer to give a neck massage to someone who might really need it. We rawbies tend to have more energy from our food choices so put your energy to good use! Share the love inside of you in a helpful way and that will keep temptations at bay.

SMILE AND SAY THANK YOU Finally, there are just situations where you partake in food that you’re not used to. Cooked veggies, cakes, cookies, whatever it may be. When you’re in that situation, rather than making a huge fuss, I simply say a silent blessing over the food and ask the universe to put it the best use possible and then smile and thank my host. Obviously, I don’t put my health at risk and am not suggesting you put yours at risk. But within reason, there are times when I would just like to enjoy the company and after all, the holidays are truly about love and friendship.

I hope you are having a wonderful start to your holidays. If you’re in the  South Florida area, please check out site for info on our local Meetup group in Lake Worth the second Wednesday of every month at Darbster at 6:30 pm. We welcome all stages of raw foodies to discuss, enjoy and inspire!

Baby, it’s cold outside, warm up with this delicious soup!

•6  medium  tomatillos, husks removed and rinsed

•1-1/2  lb.  skinless, boneless chicken breast halves

•1  32-oz. box  chicken broth

•1  medium  green sweet pepper, chopped

•1/2  cup  chopped red onion

•1  stalk  celery, chopped

•1  4-oz. can  diced green chiles

•2  Tbsp.  snipped fresh cilantro

•1    fresh jalapeño pepper, seeded and minced*

•1  Tbsp.  ground cumin

•1  Tbsp.  lime juice

•2  tsp.  chili powder

•2  cloves  garlic, minced

•1  tsp.  salt

•1  tsp.  ground black pepper

•Dairy sour cream, chopped green onion, chopped red sweet pepper, sliced jalapeño peppers, snipped fresh cilantro, and/or tortilla chips (optional)

1. Chop three tomatillos. Place remaining tomatillos in blender. Cover; blend until smooth. In a 3-1/2- or 4-quart slow cooker combine pureed and chopped tomatillos, chicken, broth, sweet pepper, onion, celery, chiles, cilantro, jalapeño, cumin, lime juice, chili powder, garlic, and 1 tsp. each salt and pepper.

2. Cover; cook on low for 6 to 7 hours or high for 3 to 3-1/2 hours. Remove chicken; let stand until cool enough to handle. Shred chicken; return to soup. If desired, top with sour cream, additional chopped red sweet pepper or jalapeño peppers, snipped cilantro, and/or tortilla chips. Makes 4 to 6 servings.

nutrition facts

•Calories 247, Total Fat (g)4, Saturated Fat (g)1, Monounsaturated Fat (g)1, Polyunsaturated Fat (g)1, Cholesterol (mg)101, Sodium (mg)1708, Carbohydrate (g)10, Total Sugar (g)4, Fiber (g)3, Protein (g)42, Vitamin C (DV%)71, Calcium (DV%)8, Iron (DV%)12, Percent Daily Values are based on a 2,000 calorie diet

‘Tis that time of year for COOKIES!  This recipe will have everyone begging for more!

•Basic Cookie Dough

•1  tablespoon  instant espresso coffee powder

•5  ounces  semisweet chocolate, chopped

•2  tablespoons  butter

•1    egg

•1/3  cup  packed brown sugar

•1  tablespoon  coffee liqueur

•2  teaspoons  vanilla

•1/2  teaspoon  ground cinnamon

•1/4  teaspoon  ground nutmeg

•1/4  teaspoon  ground cardamom

• Chocolate Ganache

•Chocolate-covered coffee beans (optional)

1. Prepare Basic Cookie Dough as directed, except add 1 tablespoon espresso coffee powder when adding the egg. If necessary, cover and chill for 30 to 60 minutes or until dough is easy to handle.

2. Preheat oven to 325 degrees F. Shape dough into 36 (about 1-1/4-inch) balls. Press balls evenly onto the bottoms and up the sides of 36 ungreased 1-3/4-inch muffin cups.

3. For filling, in a small saucepan, combine chocolate and butter. Cook and stir over low heat until melted. Remove from heat. Stir in egg, brown sugar, liqueur, vanilla, cinnamon, nutmeg, and cardamom. Spoon 1 slightly rounded teaspoon of the filling into each pastry-lined muffin cup.

4. Bake in the preheated oven for 15 to 20 minutes or until filling is puffed and set and pastry is just firm. Cool in muffin cups on wire racks for 5 minutes. Carefully remove tarts from muffin cups; cool completely on racks. Spoon Chocolate Ganache over tarts. If desired, garnish with coffee beans. Makes 36 tarts.

To Store: Place tarts in a single layer in an airtight container; cover. Store in the refrigerator for up to 3 days or freeze for up to 3 months.

Chocolate Ganache: In a small saucepan, combine 1/3 cup whipping cream and 1 teaspoon instant espresso coffee powder. Bring to boiling. Remove from heat. Add 3 ounces chopped semisweet chocolate (do not stir). Let stand for 5 minutes. Stir until smooth.

Basic Cookie Dough Recipe: In a large bowl, combine 1/4 c. butter (softened), 1/4 c. shortening, and 2 ounces cream cheese (softened). Beat with an electric mixer on medium to high speed for 30 seconds. Add 1 c. brown sugar, 1/2 tsp. baking powder, 1/2 tsp. salt, 1/2 tsp. ground cinnamon, and 1/4 tsp. ground nutmeg. Beat until combined, scraping bowl occasionally. Beat in 1 egg and 2 tsp. vanilla until combined. Beat in as much of the 2-1/2 c. all-purpose flour as you can with the mixer. Using a wooden spoon, stir in any remaining flour. Makes about 2-3/4 cups dough.