this week in ZUMBA

IT'S MY SCOTT FITNESS ANNIVERSARY!

October marks my FOUR YEARS of teaching Zumbaat Scott Fitness! WOW!

• • •

KEEPING IT GREEN IN KANSAS CITY
Have you checked out Kansas City’s Green Lifestyle Magazine?

Greenability magazine is a bi-monthly publication designed to help you discover "green" lifestyle alternatives for everyday living in Kansas City.

this week in ZUMBA

MUSIC
Mixing it up!

This month I'll be able to start working on some new routines per the song requests. Zumba is my 3rd job. So sometimes I get really busy and I'm not able to get everything on my to do list. I may not be able to come up with something for every song request. I just wanted to let you know they are on the way!


KEEPING MOTIVATED TO WORK OUT
The seasons are changing and we're making our way into the cold, lazy, dark winter nights. I'll do my best to keep classes fun, upbeat and not mundane. But it's up to you to keep working out to stay healthy. Here are some tips.

Make it fun
Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, exercise doesn't have to be drudgery — and you're more likely to stick with a fitness program if you're having fun.

Make physical activity part of your daily routine
If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your child's music lesson. Take the stairs instead of the elevator at work. Pedal a stationary bike or do strength training exercises with resistance tubing while you watch TV at night.

Be flexible
If you're too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.

Remember, physical activity is for life!

this week in ZUMBA

MUSIC

Monday 5:30p - hip hop

Monday 6:45p - Latin
Wednesday 5:30p - Latin
Wednesday 6:45p - hip hop

• • •

LOVE THIS!

this week in ZUMBA

MUSIC

Monday 5:30p - Latin
Monday 6:45p - hip hop

Wednesday 5:30p - hip hop
Wednesday 6:45p - Latin

I'll see you in class!

this week in ZUMBA

Sorry I wasn't able to teach class on Monday. I was out of town for work. And even though I was ill today (had a temperature of 102 yesterday) I still taught class today. I actually felt a lot better after 2nd class. But I apologize that I wasn't able to give you my usual energy.


I still have some of your song suggestions to work on. And being a Zumba instructor I belong to the Zumba Instructor Network (ZIN) and I receive CDs and choreography to add to my class. And I'm SO BEHIND! But 85% of the routines I use are originals from me. Especially the hip-hop ones that you guys like best.

I have a long to do list this month. Let's see if I can squeeze any more new ones in. I'll see you next week!

this week in ZUMBA

Happy Labor Day! And YES... there IS class as usual. I'll see you there :)

this week in ZUMBA

MUSIC
Thanks for all of the music requests. I may not be able to get to them all, but I'm working on it!

But at 4p today I finished up two new ones!

this week in ZUMBA

TAKING REQUESTS!

I need to choreograph some new Zumba routines. So I'm taking requests/suggestions for some new songs to work on.


Please make a comment on this post and let me know what song(s) you're dying to shake your bootie to.

this week in ZUMBA

MUSIC
A hodgepodge mix of music! Bringing some oldies back :)

• • •

I'M A PESCATARIAN

Sounds like some kind of religion huh? Well, it kind of is! A pescatarian is the practice of a diet that includes seafood and excludes other animals. A pescetarian diet typically includes all of vegetables, fruit, nuts, grains, beans, eggs and dairy.

My story of how I became a pescatarian was featured on Frugivore Magazine!

this week in ZUMBA

MUSIC
Our Latin, hip-hop and country mix!

• • •

VEGETARIAN FOOD MADE EASY
Check out Wendy and Jess from Food Heaven Made Easy. LOVE THEM!

Episode 1: $10 Meal Time from Food Heaven Made Easy on Vimeo.

Episode 2: Herbal Healing from Food Heaven Made Easy on Vimeo.

this week in ZUMBA

MUSIC
Another Latin and hip hop mix.

• • •

HOT TIPS to STAY COOL
Whew! It's STILL super HOT out. Please bring plenty of water to Zumba class!


1. Eat small meals and eat more often. The larger the meal, the more metabolic heat your body creates breaking down the food. Avoid foods that are high in protein, which increase metabolic heat.

2. Run your wrists under a cold tap for five seconds each every couple of hours. Because a main vein passes through this area, it helps cool the blood.

3. Take a tepid bath or shower just below body temperature, especially before bedtime. Although a cold shower might sound more tempting, your body generates heat afterwards to compensate for the heat loss.

4. Wear lightweight, light-coloured cotton clothes. Heat is trapped by synthetic fibres, but cotton absorbs perspiration and its evaporation causes you to feel cooler. The light colours reflect the sun's radiation.

5. You may be longing for a cold beer or a chilled white wine spritzer. But you should avoid alcohol because it dehydrates the body. You are better off with mineral water or low-sugar fizzy drinks. Also, avoid drinks with caffeine such as coffee and colas. These increase the metabolic heat in the body.

6. Ditch your duvet and sleep under a sheet instead. Even better, put your sheets in a plastic bag and stick them in the fridge a couple of hours before going to bed. As we fall asleep our body temperature lowers, which is why it's difficult to sleep in hot weather. Cold sheets straight from the fridge should help you sleep better.

this week in ZUMBA

MUSIC

A Latin AND hip hop mix of what we've been dancing to for the past two weeks.

this week in ZUMBA

MUSIC

Monday 5:30p - Latin
Monday 6:45p - hip hop

Wednesday 5:30p - hip hop
Wednesday 6:45p - Latin

• • •

I'M IN A CRAFT SHOW ON SATURDAY!
Saturday, July 23rd, is Bon Bon's third annual summer Ric Rac Roundup! Over 20 of Kansas City’s most exciting artisans and crafters will be participating.


I'll be having my cupcake bath fizzies for sale. You can get a sneak peak of the 24 Dirty Laundry cupcake bath fizzies that I'll have available on my Etsy shop.

Hope to see you there!

this week in ZUMBA

MUSIC
Classes are back on schedule this week!

I can't believe that summer is 1/2 way over already. What happened? Well... there is still time to get into summer shape :)

Monday 5:30p - hip hop
Monday 6:45p - Latin

Wednesday 5:30p - Latin
Wednesday 6:45p - hip hop

It's hot out this week... so bring plenty of water to class!

• • •

I GOT A VITAMIX!
Two of my co-workers told me about the Vitamix in January and I went to Costco to see the demo and I've wanted on ever since!

On Saturday my husband and I went to get a new tire from wear and tear from our Chicago road trip. We had an hour wait and to our surprise the Vitamix demo lady was back at Costco! (The Vitamix is discounted only when the Vitamix demo person is at Costco).


So we put our dollars together and got one!

In 24 hours I've made: strawberry peach daiquiri, mango delight smoothie, salsa, peach soy sorbet, and black bean veggie chix tortilla soup! I LOVE THIS THING!


My breakfast during the week consists of a soy chai and a banana. Now with my Vitamix I can have healthy smoothies.

I must say that I need to go buy some straws. I'm used to our juicer so the smoothies can get a little thick. But I HATE cleaning our juicer. I must say I haven't juiced in two years. I let my husband do it (and then he takes forever to clean out the juicer). With the Vitimix you just put some water and a drop of soap in it, turn on the machine and it's ALL CLEAN! No parts to take apart.

I'm going to be eating extra healthy with the Vitamix and getting my weekly vegan meals from Conveniently Natural.

this week in ZUMBA

I'm back from vacation! And I'm ready to work out... I ate A LOT in Chicago.

So I'm ready to WORK OUT! See you in class :)

Wed 7/6
5:30p
6:45p

this week in ZUMBA

4th of JULY CLASS SCHEDULE
• Mon 6/27
5:30p
6:45p

• Wed 6/29
5:30p
6:45p

• Mon 7/4 - NO CLASS!
I'm actually going on vacation and missing teaching a class since July 2009 when I went home for Grandma's funeral.

I didn't even miss class when I went to Vegas in 2008 and got married!!!

• Wed 7/6
5:30p
6:45p

• • •

SUMMER SODAS


I really want to make my own sodas this summer!

Check out Sweet Paul magazine for recipes.

this week in ZUMBA

MUSIC
This week a Latin, hip-hop and belly dancing mix with the new songs and remixes from the past two weeks.

• • •

ECO-BEAUTY


Did you know that I'm the eco-beauty blogger for the N.E.E.T. magazine blog? Once a month I blog about my eco-beauty finds. Go check it out!

this week in ZUMBA

MUSIC
We'll be having ANOTHER NEW song in Zumba class this week.

International recording artist Pitbull has a new song “Pause” from his upcoming album Planet Pit — and Zumba Fitness backs it up with a hot music video featuring Beto, the creator of Zumba.

this week in ZUMBA

MUSIC
New stuff as promised!

New warm up
Jennifer Lopez - On The Floor ft. Pitbull


New routine
Beyoncé - Run The World (Girls)


• • •

EATS
Today I picked up this weeks vegan meals from Conveniently Natural.


Saturday I made baked ziti, potato salad and polenta casserole for the week.


I even made cherry & lime zest crisps!

I have prepared meals for the week!!!

this week in ZUMBA

HAPPY MEMORIAL DAY!

I hope to see those that aren't on vacation this week.

I'll have extra time to myself to make some new routines because I'm not cooking dinner this week!

My husband and I just picked up our weekly vegan meal from Conveniently Natural.


For $97 you get a weeks work of vegan prepared meals. We already tasted everything and it's SO GOOD!

this week in ZUMBA

MUSIC
For the past two weeks we've had a hip-hop class and then a Latin class. This week I'm going to be mixing them together. Same songs, just mixed up.

I'm working on some new songs for June!

• • •

CLASS
Yes! There will be class on Memorial Day. See ya there!

this week in ZUMBA

MUSIC
Monday 5:30p - Latin
Monday 6:45p - hip-hop

Wednesday 5:30p - hip-hop
Wednesday 6:45p - Latin

• • •

Black Bean Fiesta Veggie Burgers
with Slaw on Top


I made these burgers last night ...YUM!

Recipe here.

this week in ZUMBA

MUSIC
Monday 5:30p - hip hop
Monday 6:45p - Latin

Wednesday 5:30p - Latin
Wednesday 6:45p - hip hop

• • •

THE BENEFITS OF TEA

You want to... LOOSE WEIGHT
You love: GREEN TEA
Swap in: WHITE TEA
Made from the same plant as green tea, white tea has more EGCG, an antioxidant that may rev metabolism. That's because white tea is picked before it's fully grown. (Plants lose antioxidants via photosynthesis.)


You want to... GAIN ENERGY
You love: BLACK TEA
Swap in: GUAYUSA
Guayusa has almost double the get-up-and-go as black tea, with 90 milligrams of caffeine per cup. And it has twice the antioxidants as green tea, plus polyphenols, compounds that can lower blood pressure, Maleeff says.



You want to... EASE STRESS
You love: CHAMOMILE
Swap in: GYOKURO
This Japanese variety is grown in the shade, which minimizes photosynthesis. As a result, the plant's leaves conserve more theanine, an amino acid that may help relax your nerves, as herbal teas can.


You want to... LOWER CHOLESTEROL
You love: OOLONG
Swap in: PU-ERH
Like oolong, pu-erh (pronounced "poo-air") lowers cholesterol but more efficiently. Its fermentation produces bile salt micelles, molecules that absorb excess LDL ("bad") cholesterol, Nutrition & Metabolism reports.

from SELF magazine

this week in ZUMBA

MUSIC
Music for class is the same as last week.

This is my new favorite songs!

6 Foot 7 Foot - Lil Wayne ft. Cory Gunz cover by @KarminMusic). This girl's rapping skills are SO HOT!

this week in ZUMBA

MUSIC
Another mix :: Latin, hip-hop, etc.

• • •

DESSERT
Saturday I made chocolate pudding from scratch!


I got the recipe from Lisa Thiele over at Celebrations at Home.

The recipe called for almond milk and dark chocolate. Lisa said that she needed more cornstarch when she used the Almond milk, but I found the mixture to thicken up nicely. It even got thicker, like a moose, once it sat in the fridge over night.


I used one GREEN & BLACK's 70% organic dark chocolate bar and a little chocolate almond bark to make up the 3/4 cups dark chocolate, chopped. However, my husband thought that the pudding needed more chocolate.

this week in ZUMBA

MUSIC
Same mix as last week.

Just wanted to let you know that I taught Monday's class with a massive headache. The things I do for you guys. Actually, there have been only a handful of times that I've taught class sick and no one had a clue. Zumba is so fun for me too, that it always makes me feel better. And it's because of all of your smiling faces.

• • •

101 SALADS


Check out the New York Times for 101 simple salads for the season. Each salad takes 20 minutes to make.

I looked at all 101. Some are just weird. Like #38. Cube watermelon; combine with roughly chopped mint, crumbled feta, sliced red onion and chopped Kalamata olives. Dress lightly with olive oil and lemon juice. EWH!

this week in ZUMBA

MUSIC
A mix ALL WEEK!

Nothing to report this week. Just thanks for coming to my class!

this week in ZUMBA

MUSIC
Same mix as last week. A hip-hop, pop, Latin and belly dancing mix ALL WEEK!

• • •

WATER


Water makes up about 60 percent of your body weight. Every system in your body relies on water. Responsible for everything from great, supple skin and regular bowel function to flushing out toxins and carrying nutrients to cells, water is essential.

You lose about 12 cups of water a day through urine, sweat, breathing, and bowel movements.

Food accounts for about 20 percent of your intake of fluid, but only if you are eating lots of vegetables and whole grains.

You need to drink water to make up the rest; hence the “eight glasses a day” guideline. Adjust your water intake according to your diet and exercise level.

this week in ZUMBA

MUSIC
Good job on the four NEW songs.

I've split them up over the 5:30p and 6:45p classes so there are two new ones for each class.


Watch out for some remixes coming soon!

We're also going to be getting more mirrors in our classroom too!

this week in ZUMBA

HAPPY SPRING!

MUSIC
As I promised... FOUR NEW SONGS!!!
• Reggaeton
• French Reggaeton (who knew that there was French Reggaeton?!?)
• Salsa
• Rude Boy, Rihanna

This week we'll do the new songs for BOTH classes to be sure the everyone gets a chance to know them.

• • •

DETOX


It’s spring-cleaning time—which may explain why so many health-conscious people get inspired to do a cleanse this time of year. Most detox plans share common foundations: eat right, avoid chemicals, take supplements that support the liver and colon. But when it comes to choosing the plan that’s right for you.

Choose your detox:
• Basic detox plan
• Digestive relief
• Fight fat
• Clear up skin

from Delicious Living magazine

this week in ZUMBA

MUSIC
Sorry about the technical difficulties with the music last week. All should be repaired now.

Another hip-hop, pop, Latin and belly dancing mix ALL WEEK!

• • •

WATER BOTTLE
Check out this cool new water bottle I got my husband and I! It's called the Bobble.


You pour in tap water and the water is filtered as you drink!

It saves on buying bottled water and throwing away plastic water bottles by using the Bobble. You can get 300 water bottles from one Bobble water filter. You replace the filters every two months.


The Bobble comes in black, turquoise, pink, red, yellow and green.

I LOVE IT!

this week in ZUMBA

MUSIC

A hip-hop, pop, Latin and belly dancing mix ALL WEEK!

Yes... I know, I know. I need to make a few more new Zumba routines. Well, I've been a busy gal (as usual) AND... there has been lots of new folks coming to class. I want to make sure we're all on the same page.

So I've been bring back some oldies, some we haven't done in awhile AND some of the new songs for a good mix.

If you have a song suggestion please let me know! But I promise... I'll always keep you on your toes.

• • •

HEALTHY EATS
Check out this good lookin' Red Hot Bruschetta via Healthy. Happy. Life.


OMG... I could eat that everyday!

this week in ZUMBA

MUSIC
A hip-hop, pop, Latin and belly dancing mix ALL WEEK!

SNOW
Stay away snow. Come on spring!

this week in ZUMBA

MUSIC
A hip-hop, pop, Latin and belly dancing mix ALL WEEK!

• • •

Zensah compression leg sleeves
Suzanne over at Zensah was so kind to send me some cute pink leg compression sleeves to try out.


They are supposed to:
- Improve performance
- Increase oxygen flow to lower legs
- Pin-point compression to shin and calf muscles
- Reduce recover time
- Reduce muscle vibration
- Provide moisture wicking

I LOVE wearing them after I teach my two Zumba classes. After I take a shower I put them on. They are nice and snug and do not squeeze my calfs. It's like a comforting hug to my calfs after a tough Zumba workout.

So when I'm on my feet preparing dinner, or just resting on the sofa; the Zensha leg sleeves are like a comforting massage.

However, I do not like wearing them during Zumba. I find myself on my toes a lot and the sleeves restrict my movement.

But I'm definitely going to be wearing them after my Zumba workouts. And even when I'm on my feet a lot at home making cupcake bath fizzies in my kitchen.

Thanks Suzanne!

this week in ZUMBA

HAPPY VALENTINE'S DAY!

I LOVE seeing your smiling faces EVERY CLASS! Thanks for making Scott Fitness ZUMBA so great.

• • •

HEALTHY EATS
Check out these five Vegan Valentine's Day Smoothies via Healthy. Happy. Life.


• • •
THIS WEEK'S MUSIC
Monday 5:30p - hip hop
Monday 6:45p - Latin

Wednesday 5:30 - Latin
Wednesday 6:45p - hip hop

this week in ZUMBA

Let's hope that we can make it a full week of class this week. Pray to the Snow Gods that they "chill" out!


MUSIC
Monday 5:30 - mix 1
Monday 6:45p - mix 2
Wednesday 5:30p - mix 2
Wednesday 6:45p - mix 1

NO CLASS TODAY

Due to the weather there will be NO ZUMBA today. All Scott Fitness classes are cancelled, however the gyms are open.

this week in ZUMBA

It's going to snow tonight! So be safe coming to class this week.


MUSIC
Monday 5:30p - hip hop
Monday 6:45p - Latin

Wednesday 5:30 - Latin
Wednesday 6:45p - hip hop

this week in ZUMBA

OK... hopefully this will be a NORMAL week with no crazy snow blizzards and all of your will be able to make it safely to class.

• • •

BODYROCK.tv


I found this cool web site called BODYROCK.tv that has a new toning exercises and workouts each day. There are also recipes and lifestyle info on the site.

The exercises look challenging and the instructor's body is bangin'!


Guess I gotta do those exercises to look like that huh?

this week in ZUMBA

GOOD JOB WITH THE NEW ROUTINES
LAST WEEK!
I think we have them down now. Just get your hand eye coordination together. Hey, it may come in handy when something comes flying at your head one day (God forbid).

Remember... I'll always keep you on your toes!

• • •

Billy Blanks Jr. | Dance With Me
Hey... did you know that kickboxing DVD sensation Billy Blanks had a son, Billy Blanks Jr. And he has some NEW dancing workout DVDs called Dance With Me? It's kinda like Karaoke and jazzercise all at the same time.

Here's a peak.


WOW... they do the pony too (in a very special way).

• • •
Happy Martin Luther King, Jr. day!

this week in ZUMBA

YES THERE IS ZUMBA CLASS
snow, rain or shine

I live within walking distance from SF. So I'll be there unless I go on vacation (which is never).

But please be safe when coming to class in bad weather. You can stay home ya know. I'll understand.


ANNOUNCEMENT - Where to place belongings.
The furniture has been moved out of our classroom.

Please place your belongings such as coats, boots and bags on the tables in the carpeted area.


GROCERY SHOPPING TIPS
Grocery Shopping Tips from Dr. Frank Lipman
An Expert Shows You How to Eat Healthier

I know we're kicking of 2001 with better eating and exercise habit.Watch video to learn how to grocery shop.

this week in ZUMBA

Welcome... it's 2011!



NEW 2011 class schedule

CLASS TIMES:
• Mondays 5:30-6:30p
• Mondays 6:45-7:45p
• Wednesdays 5:30-6:30p
• Wednesdays 6:45-7:45p

last Zumba of 2010

Tonight I taught my last class of 2010. I was so happy to see a full Wednesday night class!

What a great year it's been! Seeing all of your wonderful faces makes teaching class such a joy for me.


Thank you for all of your support and smiles. And have a happy new year!

See you in 2011 with a NEW class schedule!

CLASS TIMES:
• Mondays 5:30-6:30p
• Mondays 6:45-7:45p
• Wednesdays 5:30-6:30p
• Wednesdays 6:45-7:45p

this week in Zumba

YES THERE IS ZUMBA THIS WEEK!

Hey... I'm not going anywhere for the holidays. Are you? If, not I better see you in class!

There WILL be class:

12/20 - 5:30 & 6:45

12/22 - 5:30

12/27 - 5:30 & 6:45

12/29 - 5:30

Come and dance away those holiday desserts!

this week in Zumba

MAKING MORE ROOM

We got a WALL!


The wall in our Zumba area has been extended (on BOTH sides). Look for mirrors to be up soon.

this week in ZUMBA

Still getting over my cold... but I'm gonna make it work!

THIS WEEK'S MUSIC
Monday 5:30p = Latin
Monday 6:45p = hip-hop
Wednesday 5:30p = hip-hop

• • •

BTW... did you know that there is a Zumba fitness video game for the Wii and Playstation?!?

Check it out!

this week in ZUMBA

I caught a cold Sunday so I'm feeling under the weather. So my energy may be low in class this week.

You may have to pull together and help me out! Class must go on! :)

- - - - - - - - - - - -

MUSIC
Monday 5:30p = hip-hop
Monday 6:45p = Latin
Wednesday 5:30p = Latin

this week in ZUMBA

Yikes! I forgot to post Monday...

YES THERE IS CLASS WEDNESDAY 11/24.
It'll be your last chance to pre-workout before the BIG Thanksgiving meal tomorrow. Please eat in moderation!


• On Thanksgiving Day most Americans consume 3,000 calories on average for one meal. That is more than most people should consume in a single day!

• Another statistic shows that the average weight gain over the holiday season is 8-10 pounds!

HAPPY THANKSGIVING!

this week in ZUMBA

BEYONCE MIX!!!


And no... I WON'T be wearing that outfit for class.

this week in ZUMBA

FALL BACK


Saturday we had to turn our clock back one hour. I really dislike how dark it is after Zumba class. It's hard to stay motivated and get out when it's dark outside. Here are a few tips to fall back into fitness.

1. Head to the Trails
Fall is one of the most beautiful times of year for getting outside. Grab a friend and find some local parks or trails to walk, run or ride a bike and take in the view of changing leaves.

2. Dress for the Weather
When weather gets cooler, it can deter people from going outside to workout. This problem can be mediated by wearing wind-shielding clothing and dressing in layers. Proper attire and accessories (hats, gloves, etc.) that cut down on bulk but still allow for warmth make outdoor fitness more enjoyable as the chill of fall approaches

3. Drink Water
Stay hydrated even when the temperatures cool down. People often feel less thirsty when it is not hot outside, but staying hydrated is just as important in the fall as it is when the sun a blazing down. When fall rolls around, remember to stay on top of your fluid intake to help with both exercise recovery and appetite control.

4. Drink Tea
Drink more tea to warm up for the cooler temperatures. Green tea and black tea contain antioxidants that help ward off diseases during flu season so you can remain healthy and active as the season shifts.

5. Avoid Holiday Candy and Treats
According to the National Institutes of Health, on average, non-obese adults gain about a pound a year around the holidays. In addition to creating unhealthy habits, accumulation of this weight over time can lead to obesity. Be sure to pack lots of healthy snacks to munch on throughout the day to help deter you from grazing on sweets that pop up in the office, at home or at holiday parties.

6. Turn Fall Chores into a Workout
Raking leaves or gardening can burn around 150 calories every 30 minutes. Turn these chores into a game by setting small, achievable goals to help pass time and burn away fat.

7. Exercise Early in the Day
Try to work out in the morning or during the day. With the time changing and it becoming darker earlier, it can feel as if it is later in the day than it really is. This can make people more tired than usual. Getting into a routine of working out early will guarantee the workout gets done and still allow time in the afternoons and evenings to relax.

8. Vary Activities
As the weather cools down and summer ends, it can become difficult to stay motivated. Trying a variety of different activities and varying workouts, will help keep a fresh spin on exercise and allow for confidence to build within a wide range of activities.

from livestrong.com

this week in ZUMBA

Halloween has past and now onto Thanksgiving and Christmas!

We're going into the holiday seasons of food and goodies. Please take your treats into moderation. But you can always coem to ZUMBA to work it off!!!


APPLES

Autumn’s quintessential fruit: apples. Besides being delicious, apples’ nutrients, including quercetin, exhibit significant cancer-fighting potential. Conventionally grown types harbor a lot of pesticide reside, though, so always buy organic.

One of the most economical produce options now and throughout winter, versatile apples keep for weeks in the fridge. Bite into locally sourced heirloom varieties, such as Arkansas Black or Virginia Winesap, but for all-around good quality—as judged by crispness and flavor—grab a bag or bushel of these favorites at your natural market.

See how to pick the perfect apple on delicious living.