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.