CLASS UPDATE!

CLASS DATES
• no class 11/1 - I'll be participating again this year in the Crafty Chicks craft show.

• 11/8
• 11/15
• 11/22
• no class 11/29 - Thanksgiving break

November, 22 will be my last day teaching Zumba @ KCMDT. The studio will have a replacement class. Please check with the studio for details.

The 10 Healthiest Foods on the Planet: #6

Walnuts

Why They're Healthy:
• Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.
• Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don't skip the SPF!).

Quick Tip:
Eat a few for dessert: The antioxidant melatonin, found in walnuts, helps to regulate sleep.

from fitness magazine

What have I been eating lately? Veggie sandwich...



I've been making this sandwich at least twice a week for the past two weeks. I could eat it every day!

Some people can't comprehend only veggies on a sandwich. Well as you see my sandwich ain't skimpy!!!

I vary the veggies and from time to time I may put Morning Star Farms veggie bacon or Smart Deli veggie ham. But I tend to like it all veggie.

I make a grilled cheese with Farm to Market grain bread and provolone cheese (yes, I put butter in the skillet). Once it's nice and toasty I put guacamole on as a spread. Then sliced cucumbers, shredded carrots, sliced tomato, a little red onion, sprout and green leaf lettuce.

Today I added some roasted peppers. I had my favorite spicy thai Kettle chips and a rescue / green tea Vitiman Water.

It's quick, easy and fulfilling. Try it!

The 10 Healthiest Foods on the Planet: #5

Salmon

As a vegetarian I eat fish from time to time. Vegetarians who eat fish are called pesce-vegetarians.

Why It's Healthy:
• A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.
• A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer's disease and memory loss.

Quick Tip:
Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.

from fitness magazine

CLASS UPDATE!

I'll be back at the Hallmark Fitness Center starting Thursday 10/23 at my usual 5:30p time.

Also John Scott put up some cool disco lights for my Wednesday ZUMBA class. It's SO COOL!

The 10 Healthiest Foods on the Planet: #4

Potatoes

Why They're Healthy:
• One red potato contains 66 micrograms of cell-building folate -- about the same amount found in one cup of spinach or broccoli.
• One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.

Quick Tip:
Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch.

from fitness magazine

The 10 Healthiest Foods on the Planet: #3

Dark Chocolate

Why It's Healthy:
• Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.
• Cocoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase "good" HDL levels.

Quick Tip:
A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.

from fitness magazine