ZUMBA this Saturday!

Summer break is OVER!

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

Blueberries

Baked in a pie or sprinkled over cereal, or simply eaten like candy, a pint of blueberries brightens just about any recipe. Blueberries are good for you because is a great antioxidant.



Anthocyanins have been shown to help prevent heart disease, and many inhibit the growth of cancer cells. Studies suggest blueberry anthocyanins also protect against neurodegenerative diseases such as Alzheimer's and Parkinson's, and can slow and even reverse age-related memory loss and decline in cognitive function.

BABY SPINACH with BLUEBERRIES and WALNUTS
serves 4

4 cups baby spinach leaves
1 small red onion. thinly sliced
1/2 cup chopped walnuts
1 cup fresh blueberries
1/4 cup crumbled feta cheese
2 Tbs. olive oil
1 Tbs. balsamic vinegar

Toss together baby spinach, red onion, and chopped walnuts in a medium bowl. Add blueberries and feta cheese. Whisk together olive oil and balsamic vinegar in a small bowl. Drizzle over salad and toss gently to coat. Serve immediately.

SO YOU THINK YOU CAN DANCE

PERFORMANCE NIGHT

Kourtni and Matt went home last week. Kinda unexpected for me. I thought Comfort and Thayne were going to go home instead. But they’ll go home tomorrow because that contemporary routine they did was painful to watch.

There seemed to be SO MANY performances tonight. At 1.5 hours in I was getting tired of watching. But when Joshua and Katee came out at the end with Bollywood I was SO EXCITED (especially since I’ve recently added a Bollywood routine of my own in my Zumba class). It was GREAT! I was grinning from ear to ear watching them. I think there waltz was fine also. All of the technical speak of them going up and down… WHAT EV. I think the performance wasn’t their strongest as a couple, but it was still good.

I think many of the technical comments judges made on the ballroom were fallen of deaf ears for the audience (and myself). I think that the majority performances were fair – nothing mind blowing – but it seemed like they were trying to bring down the performances by some of their technical comments. I’d be all day commenting on all of the performances so I’ll leave it at that.

Big Fudgy Bittersweet Brownies

What's not to love about these rich, chocolate treats? They're ready to eat in 25 minutes and healthy ingredients like nonfat yogurt and whole wheat flour will be sure to satisfy dieters and chocolate lovers alike.

Nutrition facts per serving:
250 calories
35g carbohydrate
4g protein
3g fiber
14g fat (4g saturated)

9 servings, 1 brownie each

INGREDIENTS
1 large egg
1 egg white
3 tablespoons plain nonfat yogurt
1 1/2 teaspoons pure vanilla extract
1 1/2 cups sugar
1/3 cup canola oil
1/2 teaspoon sea salt
1/4 cup unsweetened cocoa powder
3 ounces high-quality unsweetened baking chocolate, chopped
1/3 cup unbleached all-purpose flour
1/3 cup buckwheat or presifted whole wheat flour

DIRECTIONS
Preheat oven to 375 degrees F. Lightly coat an 8-inch-square nonstick baking pan with cooking spray. In a small bowl, whisk together egg, egg white, yogurt, and vanilla extract; set aside.

In a small saucepan, combine sugar, oil, salt, and 3 tablespoons water, stirring constantly for 3 minutes on medium-high heat. Remove from heat; stir in cocoa and chocolate until chocolate melts, then add egg mixture. Add all flour, stirring until batter is smooth.

Pour batter into baking pan. Bake 25 minutes, or until top is firm. Cool completely in pan on rack. Cut into squares.

from "fitness" magazine

SO YOU THINK YOU CAN DANCE

PERFORMANCE NIGHT
Ok.. I could hardly watch the show since there was a thunderstorm warning in Kansas City and the weather reports kept interrupting the performances! UGH!

REAL GIRLS EAT MEAT

Jessica Simpson wore a “Real Girls Eat Meat” tee, upon arriving at LAX with boytoy Tony Romo (Dallas Cowboys starting quarterback). No doubt the t-shirt statement was a direct hit to Tony’s previous lady friend Carrie Underwood (American Idol winner), who is a die hard vegetarian.

PETA (People for the Ethical Treatment of Animals) has put their two cents in the matter, blasting Jessica for wearing the anti-vegetarian tee.

"Jessica Simpson’s meaty wardrobe malfunction makes us thankful that no one is looking to her for food advice. Chicken of the sea anyone? The woman who thought that Buffalo ‘Wings’ came from buffalos would benefit from some good veggie brain food."

HA! That's funny PETA. Even though I'm a vegetarian I'm not offended by Jessica's tee. Did anyone ever think she might be referring to the "other" white meat? And I'm not talking about pork ;P

SO YOU THINK YOU CAN DANCE

Just as suspected Susie went home last week because there was no fire in her salsa.

PERFORMANCE NIGHT

Katee and Joshua smashed it again! I’m glad they were last because it put a great ending to the show and if they went first they would have made all of the other contestants look bad.

What is Katee talking about she’s not sexy?!? She had some cute new bangs and a bangin’ outfit. Their samba was hot! But Joshua’s pants were too tight! All of the bootie! And when his dad stood up! Man the apple don’t fall far from the tree. He looked like a grown up Joshua – braids and all.

None of the other performances were breath-taking. So let’s talk about wardrobe.

Why did Kherington have those three silver glitter stripes down the side of her orange prison suite?

Courtney’s rumba outfit was sexy off the chain! How did her butt-cheek never show?

And why do hip-hop chorographers Tabitha and Napoleon D'Umo where awful “hip-hop” clothes when they are choregraphing? Tabitha trying to wear the Cango with the sleeveless hoodie and Napoleon wearing... uh whatever it was makes them look like a joke. There is a way to dress modern and not look like you ordered it out of a rapper’s catalog.

And disco… it should stay in the 70’s. I don’t think the contestants can replicate the energy they did back then. Plus in the disco era they had that fresh new cocaine to get them to do all of the flips and such so fast!

My prediction of who's going home? Comfort and Chris.

I've been having trouble sleeping lately. Partly because I do one-million plus things everyday. And I tend to fall asleep on the sofa and then move to the bedroom at 1am. Uhm, not good. I found this article on www.fitnessmagazine.com. Maybe you'll find some of the tips helpful too!


5 Steps to a Good Night's Sleep

Sleep your way slim and get rested: Here's how to make eight hours of sleep a dream come true (before those dark circles get any more noticeable).

5 Steps to Good Sleep
We'll keep this short because we know you're exhausted. According to a recent poll by the National Sleep Foundation, 60 percent of women say they get a good night's sleep just a few days a week or less, and nearly half admit they're so beat that it interferes with daily activities. "We live in a 24-7 society with a huge amount of pressure and commitments," says Helene A. Emsellem, MD, medical director of the Center for Sleep & Wake Disorders in Chevy Chase, Maryland, and author of Snooze...Or Lose! "It's very easy to sacrifice sleep time for other things we think are more important."

Then there are all those nights we can't nod off, no matter how hard we try. Research shows that women's sleep tends to be disrupted during menstruation, pregnancy, and perimenopause. Women are also more likely than men to suffer from insomnia (about 7 out of 10 women reported having it in a recent poll). Given all this, it's no wonder that the amount of money we spend on sleeping pills has more than doubled since 2002, according to IMS Health, a healthcare information company. And it helps explain why more than a third of women chug at least three caffeinated beverages daily.

If you don't want your best rest to happen during an important meeting at work or at your desk at 3 p.m., here's how to take back your night.

Step 1
Hit the sheets: We know, we know -- the dog needs a bath, you've got 124 e-mails to answer, and you have to do two loads of laundry before you can call it a day. But here's the thing: The chores can wait. "Adequate sleep is as essential to a woman's health as eating and exercise. Stop feeling guilty about getting it," says Lawrence Epstein, MD, author of The Harvard Medical School Guide to a Good Night's Sleep.

Is that really possible? Yes, if you prioritize what has to get done right now, and what can wait. Try this simple exercise: "About an hour before bed, type up a to-do list of all the things you need to accomplish, print out the list, then ball it up and throw it in a wastebasket," says Patricia Smith, coauthor of Sleep Disorders for Dummies. "The physical act symbolizes that you don't have to worry about these things until morning -- they'll all be there safely on your computer and you can deal with them then."

Step 2
Do z math: "Most adults require seven to nine hours of sleep a night," says Dr. Emsellem. Since constant catch-up can make it hard to determine exactly how much your body needs, figure it out on your next vacation, when you're miles away from your alarm clock and jam-packed schedule. "You should reach a point where you're going to bed at the same time, rising at the same time, and feeling rested," says Clete Kushida, MD, PhD, director of the Center for Human Sleep Research at Stanford University. "That's your optimal sleep length." Once back home, make it a goal to stick to that amount, since skimping even a little can have a huge effect on your mood and concentration: "Studies have shown that if you cut back by about an hour just for one night, your alertness decreases by up to one-third," says Dr. Kushida.

Step 3
Zap your rest robbers: Okay, you're ready to get your eight hours, but something else is keeping you up. In a word: pain. Backache. Headache. Cramps. "Pain is the number-one reason why people can't sleep," says Smith. If over-the-counter meds don't help, see your doctor. It sounds like a no-brainer, but, experts say, you'd be surprised how many people try to tough it out.

Other common sleep stoppers are easier to fix. For one thing, kick your kids, pets, computers, and any work-related reading out of bed. "Americans turn their bedrooms into Grand Central Station," says Smith. "Clear out the clutter." If your partner's snoring is the problem, turn on some white noise, such as a fan, to help drown out the racket. You should also send him to a sleep doctor. Loud snoring and twitching can be symptoms of serious disorders, including sleep apnea.

Step 4
Don't skimp on sleep in order to fit in exercise: "People often think the choices are between two things that are healthy -- sleep in or get up early to exercise," says Dr. Epstein. "You need the exercise and you need the sleep, but you probably don't need those back-to-back Entourage reruns." Or all that time spent surfing the Internet. See, we just bought you an extra two hours!

Step 5
Think like a kid: Yep, even adults need a routine. Here's yours (no binkie required):
• Hit the sack within 30 minutes of the same time each night, and try to wake up at about the same time each day -- even on weekends. Experts swear it works.

• A before-bed routine can also help you chill. Try a hot shower with a favorite, scented body wash; some evidence suggests that when your body temperature is elevated that way and begins dropping, it has a calming effect that can help you sleep more soundly, explains Dr. Epstein.

• Follow your tub time with a single chapter of a relaxing book, or listen to a few soothing songs on an iPod playlist.
Put on a pair of socks before you hop in bed: According to that Swedish study, the blood vessels in the feet naturally dilate as the body begins to relax, and warming your feet facilitates the process.

• Finally, set the thermostat to about 68 degrees, close the blinds to block out light, and pull up the covers. Sweet dreams!

SO YOU THINK YOU CAN DANCE

PERFORMANCE NIGHT

Uhmmm, I don’t remember the couple that got kicked off So You Think You Can Dance last week because the news kept talking about this dumb storm and the show didn’t air. Plus they (Rayven and Jamie) were the 1st performance last week and I missed it coming home from Zumba class. But from the recap their hip-hop wasn't good.

Ok. I think I’ve chosen my picks to win season 4 after tonight’s performance.

I think a guy is going to win this season because the majority of them are so strong and the girls aren’t doing much for me.

My #1 pick is b-boy Joshua. He did hip-hop last week and his Broadway was great! However, I don’t think that a Broadway performance is too far removed from the showmanship of break dancing. But remember, in the auditions he did some fancy foot move that Debbie Allen was swooning over. So Joshua got skills. He’s definitely in if he passes a ballroom or contemporary test next week.

I’d like to compare Joshua to Twitch. They are both b-boys and Twitch performed well in Broadway last week and his lines were nice in the waltz tonight. But I don’t think Twitch has that special something that Joshua has. Sure he’s tall and handsome and America loves him because he didn’t make it last year, I think Joshua has one up on Twitch.

And I must say that I like contemporary dancer Mark. I was SO MAD that that picked him over that young black guy to be on the show. I was like, “this dude is SO GOOFY!” But I think he’s a wonderful performer and he always keeps intense eye contact with his partner.


Ok… the girls.

Susie was called a street salsa dancer. OUCH! Well, her salsa tonight wasn’t good. There was no cha-cha in her cha-cha! She shouldn’t made the show anyway. She’s not that hot and I personally think her pink extensions are tacky. Oh well, she’ll be on the chopping block tomorrow.

Kherington’s smile is lovely. But she’s a dime a dozen.







The only girls I care for are contemporary dance Katee and Couurtney G.

I mean damn, Katee almost didn’t make it and she’s dancing her heart out! She’s so passionate when she dances. It’s real. And I just love her with Joshua.





Couurtney G. is trained in lyrical, tap, jazz, ballet, lyrical and hip hop. So she should be able to handle anything. The disco wasn’t memorable last week. But I enjoyed her performance tonight. Her facial expression were lovely, but other than that I can’t recall much. So Katee stands out to me more.

We’ll see who gets kicked off tomorrow!

Homemade Lemonade

Lemons are great tools for helping our bodies. They are chock full of Vitamin C and include Vitamin A, niacin, thiamin and bioflavonoids such as Vitamin P which is good for circulation. Lemons contain more potassium than apples or grapes, which is beneficial to the heart. They also aid in digestion.

Adding mint to your lemonade gives it a boost of freshness. The scent soothes and the plant itself acts as an expectorant. It too aids in digestion and keeps your breath minty fresh!

I truly don't know what girl and guy I'd like to pick for season 4 winners of So You Think You Can Dance. All of the dancers are SO GOOD!

My favorite dance was by Mia Michaels. I think Mia Michaels is such an awesome chorographer, that if the dancers do the moves right it'll always look great! The song is Beautiful by Me'Shell N'degeocello which is one of my cool down songs.


But my FAV dance AND dancers were Katee & Joshua. Not only was the chorography hot by Tabitha & Napoleon, but Katee & Joshua put so much passion into it. I think it was as good as a finale performance!

So You Think You Can Dance
Wednesdays and Thursdays 8/7c.

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SUMMER CLASS SCHEDULE

Saturdays 11a - 12p (I start class at 11:10a so it actually ends at 12:10p).

CLASS DATES
June 7
June 14
June 21
SUMMER BREAK, no class - 6/28, 7/5, 7/12
July 19
July 26
August 2
August 9
August 16
August 23
LABOR DAY BREAK, no class - 8/30
KCMDT FALL SESSION OPENING - 9/6

America's Best Dance Crew auditions aired this weekend. So I have 2 dance shows to watch!

Premieres Thursday, June 19th on MTV@ 10PM ET / (PM CT.

SO YOU THINK YOU CAN DANCE

So You Think You Can Dance has chosen the 20 finalist.
Wednesdays and Thursdays 8/7c.

After Wednesday's show I'll make my pick. I sure hope this 4th season is as good as the last! I'm already a little mad they they didn't chose one of the guys that I thought was super talented. So we'll see!!!

I've been hearing lots about Wii Fit ($89.99). It is a combination of fitness and fun, designed for everyone, young and old. By playing Wii Fit a little every day, you, your friends, and your family can work towards personal goals of better health and fitness. You can gauge your body's performance Wii Balance Board to measure your center of balance, Body Mass Index (BMI), and body control. Based on these results, you can also determine your Wii Fit Age.



Pretty cool. Learn more.

HAPPY MEMORIAL DAY!

All classes are back on schedule.

My FAV dance show started last Thursday! This is So You Think You Can Dance 4th season.

After the auditions I'll be making my predictions for the winner!

The next show is Wednesday May 28th and Thursday May 29th, 8/7c.

CLASS UPDATE!

No class on Saturday, May 24th, @ KCMDT. The studio will be closed in observance of Memorial Day weekend.

IN SEASON, THIS MONTH

STRAWBERRIES

RIch in fiber and cancer-fighting-antioxidants such as vitamin C, strawberries "also contain blood pressure-regulating potassium and are a good source of folate, which helps your body produce and maintain new cells," says Dawn Jackson Blatner, R.D., a FITNESS advisory member.

BUY: Look for berries that are firm and bright red in color with fresh green caps.

STORE: Place a single layer of unwashed berries on a paper towel in a moisture-proof container. Refrigerated, they'll stay fresh for two to three days.

from "fitness" magazine

3 Smart Snacking Tips

• Choose lighter versions of your favorites -- baked chips instead of fried, or low-fat popcorn.

• Buy 100-calorie packages of cookies and candy, and keep one in your bag to satisfy a sweet tooth.

• Famished? Try something healthy first: Drink a glass of water and eat a piece of fruit. Then, if your tummy is still calling out for more, have a few chips or a piece of dark chocolate.

from "fitness" magazine