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Tuesday, August 19, 2014

Are you training your kids to struggle with their weight?

What I notice as the biggest obstacle with those who want to lose weight is that they really don't know how to eat healthy. They don't know how to shop healthy, how to cook healthy, or even that the food they *think* is healthy (fruit snacks, diet soda) is not actually good for them. And when they get to the point where they know they have a problem they don't know where to start because this is the way they've done it their entire lives.

If you are trying to lose weight while the rest of your family eats "normally" it is not only harder for you, it is just laying the foundation for your kids to grow up and be in the same hard spot you are in now. They won't know what to do, how to cook, or where to start. And they and their love ones will panic when their health/life is threatened.

Start now. With school starting everyone is thinking about packing lunches. Try to think of REAL food you can pack, and not a package of fruit snacks, a juice box, chips, and a lunchable. Those are terrible choices on a regular basis and are not teaching your child the necessary habits for a long healthy life. In fact, when you pack their lunches, you could prepare one for yourself to make your own choices through the day better.

Don't worry, this video will make you think but it's not graphic.

Thursday, May 22, 2014

Have a lot of lettuce? Taco Salad Recipe

Here is my awesome Taco Salad Recipe. I am having a lot of this lately because I have a TON of lettuce in my garden. And some of you have a bagful of it. So here's a great way to use it.

Taco salad
about 300 calories per serving.

1 15 oz. can black beans
1 12 oz.  Ortega taco sauce
1/2 c chopped green pepper
1/2 c chopped onion
low-fat sour cream (or see my version below) 
crushed tortilla chips
diced tomato

Brown green pepper and onion in a small amount of olive oil. Add beans and sauce until heated through. Serve over a bed of lettuce. Sprinkle with crushed tortilla chips (not too many!) and top with low-fat sour cream and diced tomatoes. No cheese. You won't miss it because it tastes so good! This is a filling meal and only has about 300 calories!

Now here are all my homemade versions of the above ingredients:

Black beans
Super easy!
Traditional cooking method: Soak 2 cups of dry black beans overnight. The next day, bring to a boil, reduce heat to medium and cover for 2 hours. Add water if needed. You can also cook in a crockpot for 8-10 hours on low. Add 1 1/2 teaspoons salt when beans are tender.

Quick cook method (not what you think!)
Put 2 cups dry black beans AND 1 1/2 teaspoons salt in a dutch oven or large oven safe pot. Preheat oven to 250 degrees. Bring to a boil on the stove. Cover and cook in the oven for 75 minutes (or longer). I often get it started before church and let it keep baking for 3-4 hours. 

Taco sauce
I created this in a pinch when I didn't have Ortega taco sauce, now I use it all the time. Soooo much cheaper.
8 oz. can tomato sauce
1/4 c white vinegar
1 t cumin
1 t chili powder
1 t onion powder
1 t garlic powder
1/2 t pepper
1/2 t salt
Mix all ingredients in a jar.

Sour "cream"
No need to hold back with this. Has 15 calories and 2 grams of protein per tablespoon. And it tastes REAL. So much better than plain yogurt.
8 oz. 2% cottage cheese
1/2 c buttermilk (the real stuff, no substitutes on this)

Blend in a blender until smooth. Use more or less buttermilk to make it thinner or thicker.

Tuesday, May 13, 2014

Yummy new recipe: Overnight Oats

This is a basic recipe that you can add lots of things to. Try it with fresh fruit or berries. I love it with a little toasted slivered almonds.

Overnight Oats
I love this when the weather starts to warm up or I just want something cool
1/4 cup quick oats
1/4 cup water
1/2 cup vanilla coconut milk (or milk of your choice)
1/2 t chia seeds (optional)
dash of salt
dash of nutmeg
slivered almonds, toasted in a dry skillet

Put all ingredients in a jar or covered container in the fridge overnight. Add some toasted slivered almonds for a little extra flavor and crunch. I use the vanilla flavored milk which is slightly sweet. If you use unflavored milk you can add a little vanilla and sweetener of your choice (brown sugar, stevia, honey). But go easy. Try it without. It's not that bad!

Wednesday, February 19, 2014

Time will pass before you know it. What will you DO with it?

I loved this video. She is determined! The time between now and when the Rec opens again is going to pass no matter what. What condition will YOU be in? Cross-training is an important element to fitness. Find at least one new routine you can go to for variety.


Thursday, January 23, 2014

How to make the most of your Zumba Workout

Here is a great article with a few great tips on getting a good workout in Zumba. I show you what to do. YOU decide how intense you want it to be.

(But seriously, wear more than the woman in this picture is wearing. When things start moving, dressing like this could get dangerous.)


Monday, December 30, 2013

Making Resolutions?

If you've been in my class for awhile you know I'm a proponent of realistic goals. New Year's is typical a time when we can have bigger dreams than usual. It's all good unless we are actually setting ourselves up for failure. Read this past post about what kind of goals are the best.

I do get excited for January! The gym is full of energy and enthusiasm and I LOVE IT! If you are coming to Zumba for the first time it is the best decision you'll make for your health and wellbeing. We have such a great group of people, you're going to have the BEST TIME! It's about so much more than just physical fitness!

Monday, December 9, 2013

Shhhut Down the Fat Talk

We are hurting ourselves and others when we talk badly about our bodies. Our friends are listening. Our children are listening. You've heard me say all this before. Love this video that illustrates it.

Tuesday, November 26, 2013

Let's get Ready for the New Year...

…and all those new friends we're going to make.

I'm thinking ahead to January and the influx of new class members. I want to make it a positive experience for newcomers. Can you help me out by taking a quick survey about your first experience with Zumba? Even if you don't come to class anymore I'd appreciate your input. Thanks!


Tuesday, October 22, 2013

Pumpkin Chocolate Banana Cinnamon Protein Shake

Mmmm... Strange how cinnamon adds such a creamy, warm flavor to things. This was SOooo good. Enjoy!

1 banana
8-9 ice cubes
1/4 c oats
1/3 c pumpkin puree (I don't know, it was two big spoonfuls)
1 scoop chocolate protein powder
1 teaspoon cinnamon
1 tablespoon cocoa
8-10 drops stevia or one teeny scoop dry stevia

Blend in blender. Drink. Mmmm.

Thursday, July 18, 2013

Drops of Awesome!

We sweat huge drops of AWESOME in our classes. Now read about all the other things you do that are awesome! This is an essay that could change your life. I believe you'll feel happier about who you are after reading it.


Tuesday, June 4, 2013

This, Not That - ice cream shake

A 13 ounce McDonalds shake has 720 calories. Skip it, have this instead!

You won't believe what's in it!

1/2 cup of cottage cheese
1 scoop protein powder
1 T pudding mix (vanilla or cream cheese flavor)
6 drops stevia
1/4 tsp butter flavoring
8-10 ice cubes

It's a good 13-16 ounces, and only has 271 high-quality calories. Loaded with protein!

You could have half this recipe for only 135 calories, and feel quite satisfied with a scrumptious dessert. Try it with different pudding flavors and protein powders.

Calories saved: 449

Tuesday, May 21, 2013

This, not That

I hear people tell me they eat healthy yet wonder why they don't lose weight. I'm starting to think what some people call healthy is not really all that healthy. So I'm introducing a new series of posts to give you healthy food options. I'll try to give you some specific options to trade out for the food you love. Small changes will make a big difference!

This week: Memorial Day picnics are coming. I choose kosher hot dogs. But even the kosher ones are loaded with fat. They have 180 calories and 170 are fat! Sick! So get the 97% fat free ones. They have only 1/4 the calories--just 45 calories each! Pair it with a whole grain bun.

Okay, yeah, hot dogs are not the greatest things, but I know Memorial Day is coming so we're starting with reality!

Calories saved: 135

Monday, April 22, 2013

Finding your inner child

Ha ha! This will put a smile on your face.

But I ask you this: why should it be any less fun when the person staring back in the mirror is all grown-up? You're still just as awesome as ever! Let loose and enjoy. Mirrors or not.

Wednesday, March 20, 2013

Surrounded by junk.

We need to reconsider how we use "treats" for our children, both as parents and community members. They are cheap and widely available. Most commodities with that description would be less valuable and less demanded than the sugar and junk food we surround ourselves with on a constant basis.

This is an excellent article that discusses the problems with offering "treats" to our children for anything and everything they do.


Thursday, March 14, 2013

My dancing partner

Here he is. Please welcome Henry Harper Parcell. He came March 11 by "urgent" induction. No fun for mom, but his fluid levels were low. Made him a bit dehydrated but he still weighed 8 pounds 5 ounces!

I'm having a wonderful time with him. We'll get ourselves back in good form and ready for class in no time!

Friday, March 1, 2013

Recent Song list

Here are some songs we've been using recently in class. Don't listen so much you get sick of them!

Title Artist Rhythm
Agiya Sawaad (The Tribute) DJ Sanj & Karan Mc bhangra
Ai Se Eu Te Pego Michel Teló axé/cumbia
Äppelknyckarjazz (Swing) Movits! Swing
Balada (Tchê tcherere tchê tchê) Gusttavo Lima axé
Balans - Caribbean Hip-Hop K-Liber4life caribbean
Brokenhearted Karmin warmup
Busa Lebo M stretching
Cachondea Fruko y Sus Tesos salsa
Carlos Vives Ft J Alvarez - Volvi A Nacer (Official Remix) Carlos Vives cumbia
Cause I Said So Ne-Yo abs
Chori Chori - Bhangra Zumba Fitness Bhangra
Del Puente Pa' Alla (Salsa) Zumba Fitness salsa
Don't Stop The Party Pitbull featuring TJR warmup
Enamórate Grupo Treo merengue
Feel This Moment Pitbull featuring Christina Aguilera pop
Feeling Good Michael Bublé
Follow The Leader (feat. Jennifer Lopez) Wisin & Yandel warmup
Good Time (Feat. Owl City and Carly Rae Jepsen) Owl City warmup
Hasta Que Salga el Sol Don Omar samba/batucada
Hokey Pokey The Puppies
Jump (Soca) Zumba soca
Just a Dream abs
La Economía (Salsa) La Excelencia salsa
La Fiesta Ya Se Encendio - Merengue Zumba Fitness Merengue
La Pantera Mambo Zumba Fitness Salsa
La Velita Arcangel cumbia/reggaeton
Lagartija Azul Fonseca cumbia
Lipgloss Lil' Mama abs
Louca Louquinha João Lucas & Marcelo Part MC k9
Ojos Asi Shakira belly dance
One More Night Maroon 5
Pa' Bailar - Siempre Quiero Mas (featuring Julieta Venegas) Bajofondo tango
Pasarela Daddy Yankee merengue/pop
Pégate - Merengue Grupo Treo merengue
Peponi (ft. Alex Boye) The Piano Guys (ft. Alex Boye) stretching
Quebra As Cadeira - Axe Zumba Fitness toning, squats
Real Gone Sheryl Crow toning
Rumba En Moscú (Russian Folk) Zumba Fitness russian
Sol do Sul Daniela Mercury stretching
Take On Me Zumba Fitness samba

Monday, February 18, 2013

Carbonated water vs. plain water

A few months ago I suggested that if you drink lots of soda, you might consider switching to club soda instead. Club soda is just water with carbon dioxide pressurized into it. It really isn't that bad to have just plain, but I enjoy a few drops of lime juice in mine, or sometimes I add a tablespoon of the Naked® brand mango smoothie.

Club soda became more important to me when I became pregnant. It is so much harder to stay hydrated when you're pregnant because you need even MORE water than normal, but often having a stomach full of water can make you feel really gross. So I opted more and more for the club soda. I began telling some friends about the club soda option for morning sickness and they really liked it!

But I'd heard reports that there were some bad health effects of club soda. Still, knowing it was better than sugared-cola drinks, I felt it was at least a BETTER choice than the cola syrups or artificially sweetened colas. But I wanted to find out for sure.

Well, there's never really a definitive answer, but I found these articles from respected organizations very reassuring! I'm still pregnant and I'm still going to keep enjoying my club soda!



However, note that there is a difference between Tonic water, club soda, and flavored sparkling water. The tonic water often has a higher sodium content and quinine. The sparkling waters sometimes have artificial sweeteners added. Just go for "club soda." Water and carbon dioxide. You can decide exactly what, if anything, you add to it.


Friday, February 1, 2013

Go on. Say it. Out loud.

I'm going to ask you do something really hard. I know it will feel awkward.

First, you have to read this quick essay:

Ironically, my daughter showed me this. Actually posted on her Facebook wall. Her roommate commented with this great bit of wisdom: "There are too many women I really look up to, and then they talk about how ugly and old they are. I always think they're pretty and get frustrated because they can tell me I'm beautiful and I'm supposed to believe them, but they won't believe that they're beautiful."

This is the unintended backside of those negative comments you make about yourself. Do you want people to distrust you when you compliment them? Do you want them to be just as harsh with themselves as they see you being? Lighten up on yourself and you'll find it lightens others as well.

Go on. Say it. "I'm beautiful." Out loud. Let someone hear you.