ZUMBA CLASSES

I am still teaching. If you or anyone you know is interested in attending my classes, please feel free to contact me by either replying to this post OR emailing me. I will give you further details.

THANKS!

DON'T BREAK THE BUDGET!

6 Ways to Eat Healthy on a Budget

By Nina Sutton

• Posts

By Nina Sutton | Shine Food – 

You don't have to break the bank to eat healthy. With a little bit of planning and creativity, you can buy the freshest foods and create the healthiest meals -- all while saving money.

Woman buying meat

Buy in bulk

Buying in bulk is almost always cheaper, says registered dietician Meghan Martorana. "Wholesale stores such as Costco, Sam's Club and BJ's Wholesale Club are great for buying in bulk."

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Latham Thomas, healthy lifestyle expert and chef, agrees: "Whether you buy from a health food store, supermarket or food co-op, buying from the bulk bins is a great way to stretch your dollar. Many stores have bulk sections where they store whole grains, beans, legumes, seeds, nuts, dried fruits and spices." Stocking up on bulk foods also saves on packaging (good for the environment!) and gives you control over how much you purchase and how often to restock.

Eat Less Sugar To Look Younger

Choose seasonal produce

"Fresh fruits and vegetables can be costly," says Martorana. Choose fresh produce when it's in season -- it'll be cheaper and more nutritious, and it will taste better, too. "For example, purchase strawberries in the summer months and butternut squash in the fall and winter months," continues Martorana.

"You can talk farmers down on their prices," adds Thomas. "If you end up with more produce than you need, you can always freeze, can, pickle or share it."

Lemons Are One of the Best Foods for Weight Loss

Make it once, use it twice (or more!)

"When you make a meal," says Martorana, "double the recipe to make extra and freeze it." Or use it later in the week as leftovers or as ingredients in other recipes.

"Freeze leftover veggies to toss into your next soup, pasta or marinara sauce," recommends Holly Clegg of The Healthy Cooking Blog. "And if you don't want the same meal twice, take leftover chicken and turn it into another meal with a quick chicken lasagna or chicken tortilla soup." Even leftover steak can take center stage, continues Clegg, in a Chinese beef stir-fry or as a pizza topping!

The Most Popular Fruits

Don't shop on an empty stomach

Make a grocery list and stick to it. Shopping on an empty stomach can lead to buying less-healthy, easy-to-make foods that will satisfy your immediate hunger. "Try resisting temptation by eating a snack or meal prior to shopping," suggests Martorana.

4 Tips for Ordering From an Online Cake Service

Buy cheaper meat to slow cook

Use less-expensive cuts of meat for slow-cooked meals such as casseroles or stews. Add extra vegetables and beans to make the meals stretch with more servings, says Martorana.

"Low-priced cuts of meat like chuck and sirloin contain more marbling," adds Colette Heimowitz, vice president of nutrition and education for Atkins. "This makes them flavorful, tender and juicy -- best for slow cooking soups, roasts and braises."

"Healthy Diet - A Guide to Weight Loss "


Eat vegetarian at least once a week
Eating one meatless meal a week saves money and encourages more vegetable proteins and grains like beans and brown rice, says Sarah Ludmer, senior nutritionist for Del Monte.

"Vegetarian proteins such as beans, tofu, eggs and cheese can be far less expensive than meat," explains Martarano. "Try beans in a pasta and vegetable dish, add tofu to a stir-fry, use eggs in a baked frittata or try low-fat cheese and fat-free refried beans in tacos."

Many stores that sell healthier/local foods don't take coupons. The prices of the healthier options are already higher. How do you stay on a budget while still eating healthy?

SKINNY SECRETS

10 Habits of Skinny People

By Sarah B. Weir, Yahoo! blogger | Healthy Living – Tue, Apr 3, 2012 5:00 PM EDT

Simple strategies for healthy weight loss. Has your pattern of weight loss started to resemble the ups and downs of a yo-yo? Shedding pounds and keeping them off comes down to more than jumping on the latest diet bandwagon. In fact, as many as 80% of dieters who reach their goal weight through dieting end up regaining as many or more pounds within two years. Overall lifestyle choices have a greater impact on maintaining a slim figure for the long haul than cutting calories, and science has identified many habits that skinny people have in common.






1. Daily weigh-in


Many diet plans say only step on the scale once a week, but researchers at the University of Minnesota found that once a day is more effective for preventing long term weight gain.




2. Don't skip breakfast


Your mother was right and the statistics are significant. According to the American Journal of Epidemiology, people who skip breakfast are 4.5 times more likely to be obese.




3. Drink water


Researchers at Virginia Tech discovered that people who drank two glasses of water before eating a meal ate less and lost over 30% more body fat over a twelve-week period than those who didn't drink water. Water is crucial for the metabolic process. It's also a calorie-free substitute for the empty calories in soft drinks. Just swapping a serving of water for one large glass of juice or soda can add up more than a thirteen-pound weight loss over the course of a year.




4. Eat whole grains


Break out the brown rice, whole wheat pasta, and whole grain bread. According to the America Journal of Clinical Nutrition, middle-aged women who consumed the most whole grains were significantly thinner and healthier in general than those who consumed the least



Check out the rest of the article HERE!
Are you a person who has never had to worry about your weight? What habits have kept you on the thin side? I religiously practice drinking lots of water, not skipping breakfast, getting 8 hours rest, and moving at work at least every couple hours. How about you? 

BIGGEST LOSER COMPETITION

Michelle Obama on 'Biggest Loser' to fight obesity

• US First Lady Michelle Obama, pictured …

US First Lady Michelle Obama appeared on Tuesday night's episode of "The Biggest Loser" to promote her campaign against obesity -- and has hosted the US diet reality show's first White House workout.

The six competitors still vying for the title of "Biggest Loser" -- the one who loses the most weight -- got the shock of their lives when they were invited to Washington by the wife of US President Barack Obama.

After having makeovers for the occasion, the six contestants met Obama and were reunited with loved ones -- prompting floods of tears of joy.

"Congratulations, you have shown to millions of Americans that each of us can make positive changes in our lives," Obama said in a video message to contestants.

"It's overwhelming for me," said 43-year-old competitor Mark.

The scenes of Obama working out with contestants at the White House are due to air next Tuesday, according to NBC, which broadcasts the program.

DIET BUSTING FOODS - AVOID THESE!!!

This link will dispel some of the diet food myths that many of us buy into and then wonder why we can't lose weight. Check it out for yourself and see if you have ever thought these foods were actually good for you. It just goes to show that food made at home is almost always better than eating out due to the sneaky calories, fat and sodium that are added in takeout/restaurant foods. Happy dieting!!! 

PINK SLIME GROUND BEEF

GOT BEEF

I hope this does gross you out! It is very informative. We all need to know the facts about our food. Enjoy!  :-)

MARCH 24TH CLASS

I'm teaching again at Premier Fitness in Englewood on Tuesday, March 24, 2012. Class starts at 6:30 p.m. I'm bringing new dance moves. Be there or be square!

STUDY: TOO MUCH RED MEAT MAY SHORTEN LIFESPAN

Lets be honest. Most of is like and regularly consume some form of red meat. I like a little bacon or sausage for breakfast every now and then, pepperoni on my pizza, or ham/salami sandwiches for lunch. But have you ever thought about the long term helath effects of eating too much red meat? How much is too much? according to a new study, you should try to have less than two servings per week if possible. Check out the full article here: EAT LESS RED MEAT FOR LONGER LIFE!!!

What forms of red meat do you eat most often? How could you make the necessary changes to swap out red meat?

DRINK YOUR TAP WATER

If you are not convinced that drinking tap water is best for you, check out a nice article HERE. It dispels many of the myths about bottled water, such as that it is healthier than tap water. Save your money and your time and just drink the water you actually pay for to come to your house every day. If there is an unpleasant taste, odor, or color, that doesn't necessarily have health implications. It could be iron (rust) in the water which doesn't harm your health. Try using a filter or purifier so that the water is more aesthetically pleasing to your tastes.Side point: When was the last time you ever heard of someone dying or being hospitalized because they drank iron. Isn't iron in cereal and other foods? Isn't it actually good for human consumption? The main point here is to not overpay for something that you already pay for. We all need to wacth our pennies more closely and also our health. Tap water in America is almost always better than drinking bottled water. It is better for your wallet, better for your health, better for the environment, etc. Read the research above!
  

IT'S ON TONIGHT

I am subbing tonight at Premier Fitness. Come out and enjoy some hot new dance moves and some banging choreography! I promise you will SWEAT!

GROCERY STORE SECRETS!!!

Are you a savvy grocery store shopper? Get some tips for how to shop better and eat healthier.

Check out more video on grocery store shopping here.

HOW TO EAT LESS

By Deborah Dunham

January 19th, 2012

Trick Yourself Into Eating Less

New research shows that your bowl size and color matter.

Shutterstock

If your New Year’s resolution includes dropping a few pounds, you might be delighted to learn that you can actually trick yourself into doing so.

Remember the Delboeuf illusion theory (think, optical illusion) from 5th grade science class? Way back then we learned that the size of a circle appears smaller when surrounded by a much larger one. Meanwhile, the size of that same circle appears bigger when surrounded by an only slightly larger one. Apparently, the same holds true with our dinnerware.

GALLERY: Outsmart Your Eating Instincts

In a new study published in the Journal of Consumer Research, researchers (Koert van Ittersum, Ph.D. from Georgia Institute of Technology and Brian Wansink, Ph.D. of Cornell University) asked 225 people to pour a specified amount of tomato soup into different sized bowls. Consistent with what we learned in science class, participants poured less into the smaller bowls and more into the larger ones.

Why? Because a serving size can look larger than it actually is depending on your choice of dinnerware. On smaller plates, we tend to serve ourselves less food, and thus, eat less. On bigger plates, however, we tend to serve more. In fact, participants dished out up to 31 percent more soup.

Given the fact that the average size of dinner plates has increased by almost 23 percent since 1900 and obesity rates have more than doubled in the last 30 years, the correlation makes sense, right?

But if you think you can get around this optical illusion by simply reminding yourself to take less food, the researchers say you can’t. Follow-up studies showed that the "bowl bias" is nearly impossible to eliminate, no matter how much education or awareness we have

See the full article  HERE

What tips and tricks do you use to try to eat less?

20 BEST FOODS

The 20 Best Foods in Your Grocery Store

By Susy Sedano

Viewing 1 of 21

   

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Your local grocery store is packed with thousands of options, some of them good for you, others…not so much, despite what their labels might claim. To cut through the noise and help you get your shopping done faster, here’s a list of the 20 best foods you can buy – foods that are proven to help fight fat, build muscle, and prevent disease. Build your diet around these options, and you’ll take a big step towards living a healthier

Check out the full article here - 20 BEST FOODS TO BUY

Read more: http://www.livestrong.com/slideshow/554277-the-20-best-foods-in-your-grocery-store/#ixzz1mIHfsDpH

10 Surprising Facts about Calories

By Lisa Collier Cool
Jan 30, 2012

 

The latest scientific word is that it doesn’t matter which diet you choose: What counts is calories and if you eat too many of them—in whatever form—you’ll gain weight.
If that notion sounds a bit old-fashioned or runs counter to your latest weight-loss strategy, think again. A study published on Jan. 4 in the Journal of the American Medical Association shows what happens when you consume too many calories. Researchers at the Pennington Biomedical Research Center randomly assigned 25 healthy young men and women an extra 1,000 calories a day on a low-protein diet, a high-protein diet or a normal-protein diet for eight weeks.
The volunteers all gained about the same amount of body fat, regardless of which eating plan they followed. The moral of the story? If you’re trying to slim down, remember that calories still count.
Learn about the 7 dieting myths that may be dangerous to your health.
Here are 10 surprising facts about calories:

1. Why We’re Getting Fat

The average American eats 300 more calories daily than in 1985. Added sweeteners provide 23 percent of the extra calories; added fats provide another 24 percent.
Eating 300 extra calories a day for a year will pile on about 31 pounds. (Math hint: you have to eat 3,500 extra calories to gain one pound.) What’s more, one-third of Americans are getting nearly half of their daily calories from junk food, according the USDA.

2. Exercise Machines Lie about Calories

Don’t count on your treadmill to tell you how many calories you’re burning. A study from the University of California, San Francisco, found that, on average, exercise machines overestimate calories burned by 19 percent. The errors ranged from seven percent on a stationary bike to 42 percent on an elliptical machine.
For a more accurate count, experts suggest entering a slightly lower weight. You can also get a rough estimate of how many calories you’re burning per mile of running by multiplying your weight by 0.75. Multiply your weight by 0.53 for an estimate of calories burned per mile of walking.
Find out which diet plans work, and which you need to avoid.

3. Foods with Negative Calories

The idea here is that your body burns more calories in digesting certain foods, like celery, than the foods provide. Sorry. It’s just not so.

4. Fidget Away 350 Calories a Day

Lore from the famous fidgeting study has made the rounds since 2005 when a Mayo Clinic researcher showed that lean people burn 350 more calories daily than overweight people. That’s true, but twiddling your thumbs won’t do it.
The research actually showed that those lean people move more—they pace, they take the stairs, they spend two more hours a day on their feet than the not-so-lean. Try that and you may find yourself a lot lighter next year.

5. Low-Fat Doesn’t Mean Low-Cal

Feeling virtuous because you’re buying low-fat versions of your food favorites? Here’s an eye-opener: two tablespoons of reduced-fat peanut butter gives you 187 calories. The same amount of regular has 191 calories. Half a cup of fat-free vanilla frozen yogurt contains 100 calories, compared to 104 for the same amount of regular.

6. Most of Us Are Clueless about Calories

According to a 2010 survey by the International Food Information Council Foundation, only 11 percent of Americans can accurately estimate the number of calories they should consume daily for someone their age, height, weight and amount of physical activity.
Not you? Take this Pop Quiz: (1) How many calories are in two slices of pizza? (2) How many in a basket of chips at a Mexican restaurant? (Answers: 1) 1,000; 2) 550.)

7. Muffins v. Donuts

Which has more calories? That depends to some extent on the size of the muffin and the embellishments on the donut, but on average, the donut is likelier to be lower in calories, even if its fat content may not be desirable.

8. Serving Sizes Can Be Deceptive

It’s easy to be fooled by food labels, since some snack foods may look like a portion for one person, but list a calorie count based on three servings. That means you’re getting triple the calories you expected from eating the entire portion.
For foods like potato or corn chips, a serving size may be as little as one ounce, and few of us have the willpower to stop after such a small portion.

9. Kissing Burns 2 Calories Per Minute

So says Bryant Stamford, PhD, professor and director of the health promotion center at the University of Louisville.
For a more intense calorie blaster, lock lips in unusual positions, such as a yoga “plank pose,” or alternate smooches with pushups as your partner lies on the ground.

10. Sex Burns Even More Calories

A hot time between the sheets can torch 144 calories per half an hour—or more—and the longer lovemaking lasts, the greater the calorie burn.
Take these small steps to achieve long-term weight loss.
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Get the information you need to improve your health and wellness on Healthline.com.

GOT BEEF???

Before you watch this video, please know that it is not for those with weak stomachs. Some parts of it are very graphic. But it is a good indication of what is being done to our food without our knowledge. Knowledge is power. How will you use it?

Five Ways to Drink More Water

By sportyafros.com

We have all heard it, 60% of the body is composed of water. But isn’t it hard to drink the recommended 64ounces of water a day? I can’t lie, I struggle with it but I’m working on it. So here are a few tips on how to drink more water.


Carry it with you!- It seems soda, coffee and energy drinks are all around. If you always keep a bottle water on you then you can sip it  throughout the day. Try putting water in one of these cute bottles.

Tea-This is a quick way to drink water without the added calories. Try having hot tea in the morning and cold tea during lunch. With a variety of flavors such as Ginger and lemon berry, you’ll never get  tired of drinking tea!
Random Note: Did you know there is Ayurvedic tea?! WHITE AYURVEDIC CHAI TEA. Ayurvedic items are everywhere!

Sparking Water- Get all the benefits of being calorie free but satisfies your fizz craving. Here are a few brands of sparking waters I like: San Pellegrino, Perrier, Trader’s Joe and Wholefoods. I love adding zest to sparking water with a little lemon and lime juice.

Frozen Fruit – Instead of flavoring your water with lemon, try new adding fruits and veggies such as: limes, raspberries, orange, cucumber or coconut. Take it a further step  by adding few frozen pieces of fruit into your water, tea or sparking water. It will make your plain jane glass of water look pretty and its really refreshing.

Eat It! -Fruits and vegetables contain large quantities of water in proportion to their weight. When these foods are eaten, the water can be absorbed by the body. Here are a few suggestions:  watermelon, broccoli, cabbage, grapefruit, tomatoes and cucumbers. All of these fruits are at least 90% water.

http://sportyafros.com/nutrition/five-ways-to-drink-more-water/

How do you plan to drink more water?

DITCH THE SODA POP!!!

3 Surprising Reasons to Give Up Soda

By David Zinczenko with Matt Goulding
Jan 24, 2012

Health Experts Main

Eat This, Not That

by David Zinczenko with Matt Goulding

America has a drinking problem. No, not booze. I'm talking about soft drinks. According to the Beverage Marketing Corporation, the average American guzzles 44.7 gallons of the sweet stuff every year. Not sure what 44.7 gallons looks like? It's about what you'd need to fill a small kiddie pool.
But the truth is, you don't need me to tell you that soda isn't healthy. We all know that America’s drink of choice contributes to our country's ever-expanding obesity problem. But, as Rodale.com writer Leah Zerbe discovered, love handles are just the beginning. Read on for her report on three shocking soda facts that will have you saying “Just water, please” from now on.

Shocking Soda Fact #1: Soda fattens up your organs

A recent Danish study revealed that drinking non-diet soda leads to dramatic increases in dangerous hard-to-detect fats. Researchers asked participants to drink either regular soda, milk containing the same amount of calories as regular soda, diet cola, or water every day for six months. The results? Total fat mass remained the same across all beverage-consuming groups, but regular-soda drinkers experienced dramatic increases in harmful hidden fats, including liver fat and skeletal fat. The regular-soda group also experienced an 11 percent increase in cholesterol compared to the other groups! And don’t think switching to diet varieties will save you from harm: Artificial sweeteners and food dyes have been linked to brain cell damage and hyperactivity, and research has shown that people who drink diet soda have a higher risk of developing diabetes.
Read out about the 7 biggest food label lies.
FIX IT WITH FOOD: The average American drinks 450 calories a day. By switching to water as your go-to beverage, you'll make room in your diet for these 40 Foods with Superpowers—foods that, even in moderation, can strengthen your heart, fortify your bones, and boost your metabolism so you can lose weight more quickly.

Shocking Soda Fact #2: Soda contains flame retardants

Some popular soda brands, including Mountain Dew, use brominated vegetable oil—a toxic flame retardant—to keep the artificial flavoring from separating from the rest of the liquid. This hazardous ingredient—sometimes listed as BVO on soda and sports drinks—can cause bromide poisoning symptoms like skin lesions and memory loss, as well as nerve disorders. If that’s not a good enough reason not to “Do the Dew,” I don’t know what is. (We reveal more insidious ingredients hiding onsupermarket shelves in the 15 Scariest Food Additives).
Are you addicted to diet soda? Find out now!
DRINK DISASTERS: Soda isn’t the only dubious drink you have to watch out for. Many bottled beverages pack enough sugar and calories to foil your get-fit plans in one fell sip. Protect yourself by avoiding the 11 Worst Beverages in the Supermarket!

Shocking Soda Fact #3: Drinking soda makes you a lab rat

Many American soda brands are sweetened with high-fructose corn syrup, a heart-harming man-made compound derived mainly from genetically engineered corn. The problem? Genetically engineered ingredients have only been in our food chain since the 1990s, and we don't know their long-term health impacts because the corporations that developed the crops never had to test them for long-term safety. Case in point: Some recent findings suggest that genetically engineered crops are linked to digestive tract damage, accelerated aging, and even infertility!
Ready to switch to water for good? Thought so. Here's a foolproof way to Cure Your Soda Addiction!

ARE YOU ADDICTED TO SODA? DO YOU HAVE ANY OTHER FAVORITE BEVERAGES? I DRINK BETWEEN 6 - 9 GLASSES (8OZ) OF WATER PER DAY, SOMETIMES MORE WHEN I WORK OUT OR IT'S HOT OUTSIDE. MY OTHER FAVORITE BEVERAGES ARE TEA AND LEMONADE. I LONG AGO STOPPED DRINKING SODA AND KOOLAID.

Hilarious!!!

http://www.youtube.com/watch?v=0OL7XZ-bfVo&feature=player_embedded

FITNESS

7 Fitness Myths, Busted

By Lisa Collier Cool
Jan 18, 2012

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Day in Health

by Lisa Collier Cool

Recent Posts

• Is Genetically Modified Food Dangerous?

• Surprising Causes of Restless Sleep

• Weird Ways Running Affects Your Body

More Articles »

Related Topics

• Sports Injuries

Health Topics »

Did you make a New Year’s resolution to get fit in 2012? The fitness resolution is a perennial on the top 10 list of the annual promises we make to ourselves, just after the all-time winner “lose weight”).
If you haven’t moved many muscles since high school gym class, you might not be up to speed on fitness myths, a stubborn bunch that just won’t die. A dose of reality right about now might strengthen your resolve.
Here’s a rundown on the seven top evergreen exercise myths that you’ll probably hear but can safely ignore:
Build a home gym for under $150

No Pain, No Gain

Maybe this one took on a life of its own because it rhymes and is so easy to remember. Forget it. If an exercise causes pain, you’re either doing it wrong (a session or two with a personal trainer can set you straight) or you’ve already managed to hurt yourself.
Be sure to separate pain from muscle soreness, which comes on after you tax a lax muscle and will wear off in a few days. Actual pain can mean that you’ve exhausted a muscle or torn a ligament. If what you’re doing really hurts, stop.
Figure out what to eat and when to eat

Stretching Before Exercise

The idea here is that stretching before and after you exercise can prevent injury while you’re working out and muscle soreness afterward.
While stretching does promote flexibility (something you should strive for as an element of overall fitness), a study published in British Medical Journal found no scientific evidence to back up the notion that stretching before a workout reduces injuries or that stretching before and after can prevent muscle soreness.

Exercise Speeds Metabolism for Hours

While partly true--your metabolism does amp up during exercise and for a few hours afterward--the truth can be a big disappointment: the number of calories you can expect lose thanks to the afterburn is negligible, only 20 extra ones for the whole day according to one study.
But (and this is a really big “but”) you may be able to set your metabolism on high for hours after your workout if you can exercise intensely enough to reach the top of your VO2 max (the maximum amount of oxygen you can take in during exercise) and continue at that high level for 45 minutes. A tough prescription, but if you can manage that, a recent study found that you could burn as many as 190 extra calories in the hours after exercise.
Use these 10 creative tips to burn calories

Crunches Lead to Sixpack Abs

Sure they will as long as you also get rid of any belly fat that obscures your abdominal muscles. While crunches strengthen muscles, they won’t burn off the fat in your belly.
To flaunt your newly crunched abs you’ve got to trim the fat via diet, cardiovascular exercise and resistance training. And, of course, for crunches to work, you’ve got to learn to do them right.

Running on a Treadmill is Easier on the Knees

Sorry, but it is the running itself that stresses the knees, not the surface you’re pounding.
To ease the impact on your knees, experts advise varying your aerobic activities: mix running with riding a stationary bike or using the elliptical machine at the gym.
Learn about the weird ways running affects your body

Ice Eases Muscle Pain 

Applying ice to a sore muscle can numb it so it feels better, but a new review of evidence from 36 earlier studies concluded that icing doesn’t help heal muscle tears and can actually reduce muscle strength and power temporarily. This makes it a poor strategy for football players and other athletes who are itching to return to the action immediately after icing.
The researchers suggested that it is okay to ice sore muscles provided you don’t go right back to exercising. And they noted that more study is needed to learn more about the effects of icing, but this will be tough to accomplish since, for comparison purposes, there’s no placebo that feels like ice.

Using Exercise Machines is Safer

If you know what you’re doing, using machines at the gym can help you get the most out of your workout. But first the machines have to be correctly adjusted for your height and weight by a savvy coach or trainer. Otherwise, you’re as vulnerable to injury and as you would be if you were doing the same type of exercise with free weights or without any devices.
Nor is an expensive gym membership essential to get in shape, since jogging gives you a great cardio workout, while investing a pair of dumbbells to use at home helps with strength training.
Check out the top fitness trends for 2012

SURPRISINGLY HEALTHY PACKAGED FOODS

http://shine.yahoo.com/shine-food/10-surprisingly-healthy-packaged-foods-145700013.html

This list didn't include raisins, hummus, and nuts. Do you buy prepackaged foods?