me with Tanya & Gina, Zumba princesses.
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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!
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!
A Wayans Brothers movie spoof on all of the dance movies. Looks silly!
In theaters February 2009.
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.
Starting December 2 there will be Scott Fitness Zumba on Tuesdays AND Wednesdays. Two days in a row! Can you hang?
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!
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!
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
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!
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
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 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.
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!
Salmon
As a vegetarian I eat fish from time to time. Vegetarians who eat fish are called pesce-vegetarians.
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!
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
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
