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!

http://www.livestrong.com/article/514804-is-soda-water-bad-for-you/

http://www.mayoclinic.com/health/carbonated-water/MY01892

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.

Enjoy!

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:
http://offbeatfamilies.com/2012/11/telling-daughters-im-beautiful

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. 

A word about "Toning" shoes

Toning shoes are designed to provide you with a less-stable base, so your muscles have to work more to keep you balanced--you know--VERTICAL. There isn't any research to show it actually works, but let's think about the word "less-stable." That means a foundation that is shaky and insecure. You are more like to fall or twist your ankle. And these kind of shoes are NOT intended to be worn during exercise.

I actually witnessed a woman wearing toning shoes walking out of the doctor's office who tripped and nearly knocked her head on a table corner. She even said, "it's these shoes." Not worth it!

If you are coming to Zumba, you are getting more than any shoes alone can offer you. Get yourself some good supportive athletic shoes. Toning shoes are not allowed in class!

Considering training for a 5K?10K?Marathon? Zumba can help!

Here's a great article from a doctoral student in Exercise Science about how Zumba helped her train for a half-marathon. You CAN do it!

http://zlife.zumba.com/live/how-zumba-fitness-helped-me-train-for-two-half-marathons/

Why feed your body better than your children?

My eight year old packed her own lunch today. Considering she refuses to eat a sandwich of any kind, it was pretty good: a yogurt, an orange, some Oatmeal Squares cereal. Last week when we took a trip to Salt Lake, she wanted to pack some snacks. I asked her what she wanted to take and she picked carrots and cucumbers. Her favorite afterschool snack is an apple.

I was proud of her for packing her own lunch. She told me that a few of her friends pack their own lunches everyday. Then she told me how they do it: all pre-packaged junk food. Seriously. One girl: Doritos, "granola" bar (candy bar), a cookie, CapriSun. Um... sugar, sugar, sugar, and sugar. Another: "fruit" snack, "granola" bar (same one), "juice" box, Cheetos. Sugar, sugar, sugar, and sugar. Nothing her body NEEDS whatsoever.

I see these kids growing up, hitting middle age and finding themselves in the same frustrating situation as so many adults. Overweight, trying so hard to change their eating habits, but almost helpless for the skills to do so. They have eaten junk their whole life. Where do they start? They try to live in the same house with this kind of junk readily available to their children and find the willpower to not eat it.

INSANE.

Adults make the decisions about what comes in the house. If you wouldn't eat it, why do you let your children start their life this way?

If you are trying to eat healthier but feel like it's hard to eat healthy while surrounded by the "normal" food your family eats--I DON'T BLAME YOU! It would definitely make it harder. Get it out! They don't need it either. You are trying to change your habits for a reason. Give them a headstart. Don't sentence them to the same thing you are going through now.

No diet you can survive for some temporary period of time is going to allow you to go back to those sort of habits. Set up a lifestyle for the long term. For you AND your children.

It doesn't have to be radical or extreme. Clear the junk from your cabinets. Find a few new recipes. Shop healthier. Make the good choices easily available. Pre-pack your own healthy snacks and have them ready instead of the baggies of junk.

Let's all be good "neighbors," okay?

A new year means more people are finding the confidence to try something new. Something like Zumba. Something that you already think is awesome. So let's give them that same chance to let it change their life. Look at the picture, I know you'll laugh, and then you WON'T be like that, okay? :)

But seriously, we do have a few rules:

1) No children in the studio. The Orem Fitness Center says no children under 12, but I am allowed personal discretion for children 9-12. If I feel they can keep up and not be in other people's way I'll be happy to let them stay. 

2) No barefeet or socks. Always wear proper athletic shoes.

3) Don't stress about doing it right. Just do it with a smile! Nobody is watching you. They are all watching ME.

New Year's Party, December 29!

NEW YEAR'S ZUMBA PARTY at Orem Friendship Center, Dec. 29, 7:30-9:30. $5 entry.

The first 24 people in the door get a Zumba jingle bracelet to "ring in the new year." These are rare items! And we will have a drawing for prizes throughout the night and you get to PICK your favorite from the prize table--tank tops, t-shirts, and other ZumbaWear. You should not miss it! Meet our new instructors, Kristi and Mikayla, as well as dance favorites with Shelly, Marquita, and Nina.

This is a great time to bring friends who have been thinking of trying Zumba. Help them get a headstart on their New Year's resolutions! Invite them with the event link below (and then carpool to the event together!):

https://www.facebook.com/events/304729722979900/

Build strength, metabolism, attitude (but not "bulk") by lifting weights!

Here you are at the end of the year. You've done GREAT! If you're considering what you might want to add to your fitness routine, consider lifting weights. It's SOOO good for you. Here are a number of reasons why:

http://www.shape.com/fitness/workouts/8-reasons-why-you-should-lift-heavier-weights

And remember, you're only as strong to the degree that you can MOVE those muscles, so be sure to stretch after you lift.

It's all about perspective

I shared with you awhile ago about how easy it was for me to let go of ice cream when I realized it was making me sick (lactose). Instead of feeling like I was being denied ice cream, I felt in control by making the choice not to have it so I could avoid the negative effects later.

A great woman from our class shared this post from another blog with a similar sentiment and I thought I'd share it with you as well. You might enjoy the rest of this blog. It's loaded with good thoughts and recipes from a person who has lost 135 pounds and maintained it. She knows both worlds quite well. You'll have something in common no matter what. Check it out:

http://www.canyoustayfordinner.com/2012/09/24/i-cant-eat-that/

Lights On! Event for Orem City

Thanksgiving is coming! Celebrate at the City of Orem's Lights On! event, Monday, November 19 at 6pm on the west side of the City offices (State Street and Center). I am chairman of this event this year and I'm hoping it will be our best one ever! The event is focused on the children of our city, and trying to get them to be a "light" in the lives of others during the holiday season through service. So much of Christmas is "gimme, gimme, gimme" so this starts the season off with a nice warm perspective. 

See details here, and please come with all the children in your life on Monday night! Dress warm. The program will be only 30 minutes. 

Thanksgiving Dinner Recipe Collection

I collected some recipes on a Pinterest board that may give you some ideas for cooking a full course Thanksgiving meal without loads of calories. So many recipes for these traditional meals are handed down from previous generations, and those generations typically didn't think twice about throwing in a stick of butter or a tub of sour cream into just about everything. The meal will still be BIG, because there are so many courses, but these recipes will help. I think if you make as many things as possible on the lighter side, you can feel good about splurging on ONE thing that is your favorite. Take it easy the day before and the day after, drinking plenty of water and you'll be fine.

http://pinterest.com/sewparcell/thanksgiving-dinner-healthier-options/

If you have other healthier recipes you'd like to share, email them to me and I'll add them to the board.

Here are some I've received from you:

Roasted Sweet Potatoes

2 large sweet potatoes
1 T. Olive oil
fresh thyme and rosemary, or Cajun seasoning
Salt and pepper

Cut potatoes into cubes or wedges. Place in a bowl, drizzle with olive oil and toss to coat evenly. Toss in desired seasoning and salt and pepper. Place potato wedges in a pan and roast at 425 degrees for 35-45 minutes. 

Crustless Pumpkin Pie

6 servings @ 2 PointsPlus per serving

1 can (15oz) pumpkin – not pumpkin pie mix
1 can evaporated skim milk (12 oz)
3 egg whites ½ tsp. salt
1 t. cinnamon
½ t. ginger
¼ t. cloves
1 tsp. vanilla
2/3 cup Splenda
                           Combine ingredients and mix until smooth.  Pour into a 9” pie pan that has been sprayed with non-stick spray.  Bake at 400 degrees for 15 minutes than at 325 for 45 minutes or until a knife inserted near the center comes out clean.  


CRANBERRY/RASPBERRY HOLIDAY SALAD
2 (3oz,) pkg. raspberry sugar free Jell-0
1 1/2 c. boiling water
1/2 c.  sugar free ginger ale
1 (10 oz.  Pkg. Frozen raspberries
1 (10 oz.) pkg. Frozen cranberry/orange relish – make your own
Juice and zest of one lemon
1/2 c. chopped pecans
1/2 c. chopped celery

Dissolve Jell-O in boiling water to which ginger ale has been added.  Stir in frozen raspberries and relish.  Stir slowly until melted.  Add juice and zest and nuts and celery.   Pour into an oiled 6-cup mold or bowl.  Cover and refrigerate until firm.  Can use a ring mold and fill center with whipped cream.

Pumpkin Muffins

1 Spice Cake Mix

1 can pumpkin

¾ cup water

1 tsp. baking soda

Mix all ingredients and divide evenly into 24 paper-lined muffin tins.  Bake at 350 degrees for 20 to 25 minutes. May add 1/4 cup raisins.

2 points each

Lemon Bars

1 1lb box one step Angel food Cake Mix

1 can Lemon pie filling

Mix together and put in 9x13 pan.  Bake at 350 degrees for 20 to 25 minutes or until done – using the toothpick test.  Dust with a little powdered sugar if desired.

24 servings @ 3 PointsPlus each

Low Fat Chex Party Mix

¾ teaspoon garlic powder

1-cup pretzels

1 ½ teaspoons seasoned salt

3 cups Rice Chex® cereal

3 cups Corn Chex® cereal

3 cups Wheat Chex® cereal

1-cup garlic-flavor bite-size fat-free bagel chips or regular-size fat-free bagel chips, broken into 1-inch pieces

2 tablespoons Worcestershire sauce

3 tablespoons margarine or butter (not tub products)

½ teaspoon onion powder

Heat oven to 250 degrees.  Melt margarine in large roasting pan in the oven.  Stir in seasonings.  Gradually stir in remaining ingredients until evenly coated.  Bake 1 hour, stirring every fifteen minutes.  Spread on paper towels to cool.  Store in airtight container or freeze.

And don't forget to check out my all-time favorite recipe for using leftover turkey. It's on my Recipes page, and it's almost all the way at the bottom. Cranberry Turkey Enchiladas! YUM!

You are people

I've been thinking about something lately. This "Zumba Instructor" culture is full of lots of extremes. I can't begin to explain it to you. But every time it starts to "get to me" I come back to some core feelings that I do hope you understand.

I love our time together. You are not "clients" or "customers" or even "students" to me. You are people. You all have your own stories and struggles and talents and for some reason you come to my classes. I try to treat you right and I'm willing to offer you anything I can to send you off with a smile on your face and a happy feeling in your heart so you can do all those other things in life that you need to.

You are my friends. And I'm so grateful to know you. Thank you for supporting ME, because I need the smile and happy feeling, too, and sometimes YOU are the only way to make that happen!