a healthy snack

I LOVE popcorn! I saw this recipe in Fitness magazine as a healthy snack.

If you eat more than one serving is it still healthy?




INGREDIENTS
2 tsp. olive oil
2 garlic cloves, thinly sliced
2 tbs. very finely grated pecorino Romano cheese
1 100-calorie bag microwave popcorn
Black pepper

DIRECTIONS
In a small skillet, saute garlic in olive oil over medium heat until it begins to brown, about 5 minutes. Remove from heat. Make popcorn according to package directions. In a large bowl, combine popcorn and cheese. Drizzle in the garlic and oil, sprinkle with black pepper, and toss well.

eight years ago...

Two gals from one on my Zumba classes asked me if I used to be a dancer.

Well... sort of.

When I was a toddler my mom sent me to dance class. Ballet, tap, gymnastics, baton. I hated baton 'cause I kept hitting myself with it. And I could always do the routine alone in my bedroom, but not in class. Timing with the baton never worked itself out.

I was too much of a scaredy-cat for gymnastics. And my upper body wasn't strong enough to hold myself up on the double bars. I could never get across the monkey bars on the playground either.

So I stuck with ballet and tap for a very short time. Plus I was a little black girl at this white dance school and they weren't bringing it. Let's just say they were a little stiff. I thought the lessons were a waste of my parent's hard earned money so I told my mom I didn't want to go back.

I did choreograph my own contemporary ballet number for my 3rd grade talent show to Strawberry Shortcake's version of "Over the Rainbow." That is when I developed my trademark one-handed round-off cartwheel into the splits. Ah, the crown loved it!

In junior high and high school I was a cheerleader. But it wasn't until my junior and senior year I was on the dance squad.

I always had an appreciation for dance, but I never formally trained. In my mid 20s I was living in Detroit and I joined this black dance school called City in Motion (they are no longer open). They had an adult class and the children there were super talented.

Many of the ladies in the class were parents of the students there. Our teacher was a Rockett and she decided to make us into a competition group. I was 26 at the time and my other friend was a couple of years younger than me. The other women were in their 30s and early 40s. But we rocked it! We even beat out some young 18-year-olds.

Our song was a remix of Whitney Houston's, "It's Not Right But It's Okay." So we had attitude! At the finale of our routine I did my trademark one-handed round-off cartwheel into the splits while everyone posed behind me.

I can't believe that was 8 years ago!



And yes... I can still do my trick :)

Happy MLK day and Inauguration day!

my new year's resolution

I hate my thighs. So last winter I bought a Leg Magic machine. This thing works your inner thighs better than the machine in the gym! But I never used my Leg Magic consistently.



So my new year's resolution is: after every Zumba class I teach I go home, put on my headphones, and get on the Leg Magic for one song.

This is my 3rd week and I can already tell the difference!

new warm up

I've been working on some new routines for 2009. Britney Spears, "Circus" is part of the new warm up.

Watch the official video.

THANK YOU!

I'd like to take time out and thank everyone that has attended ZUMBA this year. It means so much to me when I look out into the class and see all of your smiling faces. Sometimes I can't believe you're all excited to take class from little 'ole me! I just do what I do and I'm glad yall have fun!

THANKS!

HAPPY HOLIDAYS and HAPPY NEW YEAR!

peppermint patty “hot toddy”


ingredients
1 oz. peppermint schnapps
½ oz. créme de cacao
1 tsp. créme de menthe
5 to 8 oz. hot chocolate
About 1 oz. whipped cream
Shaved chocolate

directions
Pour liqueurs into a glass mug, fill with hot chocolate and top with whipped cream. Garnish with chocolate shavings.

from the Winter 2008 issue of The Nest

HAPPY HOLIDAYS!

Riesling Baked Pears

A unique low-calorie holiday treat (241 calories per serving). Here are the pears I made:

Here is the recipe. I followed it exactly. ENJOY!

Dance Flick

A Wayans Brothers movie spoof on all of the dance movies. Looks silly!


In theaters February 2009.

inspiration

Now that we've pigged out on Thanksgiving dinner holiday parties are around the corner. Christmas dinner and New Year sweets and champagne are near.

Well here is some inspiration to stay on the workout train...

Ernestine Shepherd, 71, trains women five times a week. With 10 percent body fat, Shepherd is 5-foot-5 and about 130 pounds of inspiration to her clients, many of whom she includes in her routine of walking or running, which begins at 4 a.m.



Geez! She is amazing!!!

Her full story here.

CLASS UPDATE!

Starting December 2 there will be Scott Fitness Zumba on Tuesdays AND Wednesdays. Two days in a row! Can you hang?



NOTE: I'm not going out of town for the holidays so there WILL be class Thanksgiving eve 11/26 AND Christmas eve 12/24. So I'll see you there if you're in KC!

The 10 Healthiest Foods on the Planet: #10

Ok. This is the last superfood. Hopefully you've tried some and just maybe you'll add them to your Thanksgiving dinner! Hmmm... was sweet potato pie on the list?

Beans


Why They're Healthy:
• Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.
• That same habit may also reduce your risk of breast cancer.

Quick Tip:
The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls.

from fitness magazine

HAPPY THANKSGIVING!

OMG - Beyonce & Justin Timberlake on SNL

CLASS UPDATE!

November, 18th was my last day teaching Zumba @ KCMDT. The studio will have a replacement class. Please check with the studio for details.

November 22nd was supposed to be my last day but I'm participating in a craft show that day.

Paws & Claus

Thanks to all that attended my Saturday class!

The 10 Healthiest Foods on the Planet: #9

We're almost done with the countdown!


Spinach
Why It's Healthy:
• Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.
• Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.

Quick Tip:
Spinach is a healthy -- and flavorless -- addition to any smoothie. You won't taste it! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and ice.

from fitness magazine

Beyonce Stole It

I totally forgot about to blog about this last week.

Ok.. one of my favorite YouTube videos is "Walk It Out" over these old chicks dancing in the 1960s.

It TOTALLY looks like they are dancing to "Walk It Out!

Now. Beyonce has come out with her video to "Single Ladies (Put a Ring on It)." But HA! She's totally stole moves from the old 60s chicks! Check it out!

The 10 Healthiest Foods on the Planet: #8

Garlic

Why It's Healthy:
• Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.
• Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.

Quick Tip:
Crushed fresh garlic releases the most allicin. Just don't overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.

from fitness magazine

The 10 Healthiest Foods on the Planet: #7

Avocados


Why They're Healthy:
• Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.
• One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.

Quick Tip:
Adding it to your salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this superfood.

Try my Guaca-mocka-mole recipe.

from fitness magazine

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

The 10 Healthiest Foods on the Planet: #2

Broccoli

Why It's Healthy:
• One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C
• Broccoli has two essential bone-building nutrients.
• The same serving also helps stave off numerous cancers.

Quick Tip:
Zap it! Preserve up to 90 percent of broccoli's vitamin C by microwaving. (Steaming or boiling holds on to just 66 percent of the nutrient.)

from fitness magazine

The 10 Healthiest Foods on the Planet: #1

These 10 superfoods are proven, expert-beloved disease fighters and energy boosters. Add them to your meals and get on the fast track to a super-healthy body. Every week I'll feature a new food.

Lemons

Why They're Healthy:
• Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones.
• Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

Quick Tip:
Add a slice of lemon to your green tea. One study found that citrus increases your body's ability to absorb the antioxidants in the tea by about 80 percent.

from fitness magazine

WHERE DOES THE TME GO?

I'm back from my wedding break, but half of September is gone! Where does the time go?

Well I'm going to be working on adding some new ZUMBA routines and making some CDs of the remixes I use.

There was a GREAT turnout at Wednesday's and Saturday's class! I appreciate all of the continued support and excitement.

See you this week!

P.S. I'm Mrs. Jeanee Duval now!

Wednesday's ZUMBA @ SF 3.0

HEY! We're finally moving to the new bigger and better Scott's Fitness 3.0 location starting TODAY 9/10!

It's just off of the Southwest Blvd and Broadway area. Kinda around the corner from Lu Lu's.


This is where we'll be having ZUMBA. Looks cool huh?!?

SF 3.0
2020 Washington
Kansas City, MO

See you @ 5:30p!

CLASS UPDATE!

KC Metropolitan Dance Theatre
• No class 8/30
• Fall session begins 9/5 - owner, Kim Jones will sub that day. I'll be in Vegas getting married.

Scott Fitness
• All classes will continue on. No holiday or wedding break (I'll be here on Wednesdays).

I'm taking a blog break as I go off and get married. I'll be back posting on 9/15.

Black Forest Banana Split Recipe

This banana split recipe proves that you can eat healthy and still enjoy it. Top banana halves with ricotta cheese, cocoa powder, and a cherry for a delicious dessert. Tip: Get fresh ricotta cheese from your local Italian deli for a special occasion.

Nutrition facts per serving:
377 calories
23g protein
40g carbohydrate
11g fat (1.5g saturated)
3.5g fiber

RECPIE:
makes 2 servings

INGREDIENTS
2 cups nonfat ricotta cheese
2 bananas, split lengthwise
16 halves walnut halves
1 teaspoon unsweetened cocoa powder
2 teaspoons cherry concentrate

DIRECTIONS
Spoon ricotta into a dessert dish and place a banana half on each side of the cheese. Put the walnut halves on top and dust with the cocoa powder. Drizzle the cherry concentrate on top.

from fitness magazine

MUSIC

Since last summer I've been using Calabria 2007 - Enur feat. Natasja, and remixes, as the "party song" before the cool down in my Zumba classes. So it was cool to see the song used in a Target commercial.


This is the original video. Natasja died June 2007 in a car crash in Jamaica.

YAY JOSHUA!

He won he won!!!!

SO YOU THINK YOU CAN DANCE

PERFORMANCE NIGHT

I totally think Joshua should win! I hope Joshua and Katee and standing together in the end. I LOVED the routine they did that my chorographer Wade Robson did.

He slammed Twitch in the Russian dance-off! Twitch just did some dumb floor work. But Joshua was jumping so high with those toe touches and he was doing those pirouettes!

And then when the judges were giving their feedback Joshua challenged Twitch with that back flip and Twitch backed down. 'CAUSE HE CAN’T DO IT!!!!

I felt sorry for Courtney. She was at the beginning of the show and then it seemed like they forgot about her until the end.

And what was the routine the girls did together? Nothing like Sabra and Lacey’s cool fox dance from last year.

I wish I could see the finale tonight! I won’t be home until 9p. And my dumb butt don’t have a DVR or a VCR. I guess I’ll have to catch it on YouTube!

Low-Calorie Summer Drink Recipe

A few rounds of beer can add up, and a few cocktails can tip the scale even farther. Indulge in smarter choices at the bar or backyard barbecue -- these tasty low-calorie drink recipes will fit the festive mood, and will have you still fitting into your skinny jeans.

Mojito Fresco
The popular Cuban cocktail's combination of sweetness, citrus, and refreshing mint is the best way to fend off the summer heat wave.

Prep: 20 minutes  |  Chill: 1 hour  |  Makes: 8 servings

2 large limes, cut into pieces (reserve one piece)
2 cups water
2/3 cup sugar
2 cups water
1/4 to 1/2 cup light rum
Sugar
1/2 cup fresh mint leaves
Ice cubes
Quartered limes and/or mint leaves (optional)

1. In a blender combine lime pieces, 2 cups water, and 2/3 cup sugar. Cover and blend about 30 seconds or until limes are chopped; do not puree. Strain through a sieve into a large pitcher. Mix in 2 cups additional water. Cover and chill for 1 to 12 hours.

2. Stir rum into lime mixture. Moisten the rims of 8 glasses with the reserved lime piece; dip rims in sugar. Divide mint among glasses. Use a wooden spoon to press mint into the bottom of each glass; press firmly to release flavor. Fill glasses with ice cubes. Pour chilled lime mixture over ice and mint leaves. If desired, add extra quartered limes and/or mint leaves.

Nutrition Information per serving: 95 calories, 0g protein, 21g carbohydrate, 0g fat (0g saturated), 1g fiber

from "fitness" magazine

SO YOU THINK YOU CAN DANCE

PERFORMANCE NIGHT

I came home from teaching ZUMBA right at 7p. I turned to SYTYCD and I saw Will. I was like, "what the heck?" So I called my friend to get the 411 and she told me that the performances were to air an hour later. That worked out for me because I missed last week's kick off.

I am sad that Will is gone. Oh well, he can go start is career now. I'm glad Comfort is gone FOR GOOD!!! She's like a monster in a horror movie that just won't die!

Ok, Twitch has gotten on my last nerve. That fake boo-hoo, back turned and down on one knee when he found out he was in the botton two. WHAT EV! His eyes weren't even misty! MAN UP DAWG!

And Twitch's performance's last night weren't great. Dance with your feet and not with your face man!

I love Mark and Courtney together!

And Katee and Joshua are back together again!!! I love everything they do together. I think they are going to go head to head in the finale.

I think Twitch is going to go. I doubt Mark, but it's a possibility if superhero Twitch fans call like crazy tonight (I hate that damn super T logo Twitch wears!).

For a girl to go. I'm not sure. I wouldn't mind if Chelsie goes. (Wow I think that is the 1st time I typed her name!) I don't think she's all that and a bag of chips. Maybe just a handful of chips.

oatmeal muffins

This is my 2nd batch of oatmeal muffins. The first time I put 1 tsp. of baking powder instead of 1 tbsp.! So the 1st batch didn't rise. These came out WAY better! So yummy... 10 seconds in the microwave for a quick breakfast.

recipe from 500 Cupcakes (with some edits from me...)

. 2 cups all-purpose flour
. 1 cup packed brown sugar
. 1 tbsp baking powder
. 1 tsp cinnamon
. 1/3 cup wheat bran
. 1/3 cup rolled oats
. pinch of salt
. 2 cups buttermilk (I used soy)
. 2 lightly beaten eggs
. 3/4 cup vegetable oil
. 1 cup raisins

Preheat oven to 350. Grease a 12-cup muffin pan (I used cups).

In a med bowl, combine the dry ingredients with a spoon. In a large bowl, beat the milk, eggs, and oil with an electric mixer until combined. I added a squirt of agave nectar to make it a little sweeter.

Add the dry ingredients and stir until almost blended. Fold in the raisins.

Spoon the mixture into the prepared pan. Bake for 20 min. Remove pan from the oven and cool for 5 min. Then remove the muffins and cool on a rack.

Store in an airtight container for up to 2 days, or freeze for up to 3 months.

Makes 1 dozen.

SO YOU THINK YOU CAN DANCE

PERFORMANCE NIGHT

Seems like I'm impressed with the performances only every other week. Last week I was super excited. And this week... uh, not so much. Anywho, here is my quick run down.

• Courtney had the best solo.

• Why didn't any judges say anything about Twitch and Katee's kiss? I thought that routines was pretty cool. I can say that's the 1st domestic violence routine I ever saw :|

• Mark and Comfort's hip hop wasn't as great as the judges thought. WHAT EV! I'm not even going to comment on the fox trot. GEEZ!

• Please stop putting Joshua in tight pants.

Who's to go? Comfort and my man Mark. Any hey... since Jessica made it to the top 10, but Comfort came back in her place with they have 11 dancers on tour?

Raspberries

More summer fruit!

Fresh red raspberries should look dry, plump, and bright; stems mean they were picked too soon. These berries spoil quickly so eat them as fast as you can. To preserve, rinse gently, place berries in waxed paper in a single layer, freeze until solid, and transfer to zip-top bags.

FOOD TIPS
Stir fresh or frozen raspberries into muffin or quick-bread batters. When making ice cubes, drop raspberries into the trays for a color and flavor boost.

Add raspberries to a salad of arugula, slivered radicchio, and butter lettuce. Toss with balsamic vinaigrette and top with chopped walnuts.

SO YOU THINK YOU CAN DANCE

PERFORMANCE NIGHT

OHMIGOSH! Comfort comes back because Jessica busted her ribs! WOW! The judges were so hard on Jessica. I don't think she could have taken another critique. And Comfort... she'll never point those toes right. But that chick has 9 lives!

However I must say Comfort worked it with Twitch on the hip hop routine. I'm so glad they performed that together! No other couple could have pulled that off. The same with Katee and will. No one could of performed that last routine that they did together. What was it called? P-what? Anywho, it was absolutely breathtaking. I so see Will with Alivn Ailey or some other contemporary ballet dance theatre. I also think Katee and WIll's solos were the BEST.

I think Comfort may actually have one more week. Kherington's solo was WEAK and she hasn't been doing anything impressive lately.

ZUMBA this Saturday!

Summer break is OVER!

Classes start again on Saturdays KC Metropolitan Dance Theatre. See you this Saturday (7/19) @ 11am!