ZUMBA COMPLETE

 

A Guide To Healthy Eating

 

Part 1

 



 

 

Nutrition Guide
Brought to you by Plate By Zumba
and
Physniques Fitness



 

Also see Zumba Complete Part 2 ~ Exercise Guidelines for Weight Loss & Optimal Health
and
Zumba Complete Part 3 ~ The Skinny On Fat (Healthy Fats)

 

WHAT’S A PARTY WITHOUT THE EATS?

People have been asking me for tips on healthy eating to help optimize their weight loss and fitness efforts.

 

 

So, I spent the majority of my holiday weekend, putting the finishing touches on this first installment on my nutrition series entitled, Zumba(R) Complete ~ A Guide To Healthy Eating. It’s an introduction to the new Plate By ZumbaTM wellness and nutrition program.

This is the age of proactive and preventive health and wellness. Today, we are not sitting around in the dark, waiting for our bodies to fall apart on us. We do what we can to stay healthy and live our fullest lives.

MY goal is not to dictate to you, WHAT to eat, but I WILL provide you with information, tips, suggestions and recommendations, to empower you with more choices for how you can better take care of yourself.

Plate By Zumba is an interactive, healthy eating program, designed to inform, encourage and motivate you, to opt for healthier eating habits.

Let’s talk about weight loss.

In order to lose weight, you must consume fewer calories and burn more calories with increased exercise.

Since Plate By Zumba is the brainchild of Zumba, let me start off by sharing a little bit about the mothership.

 

WHAT IS ZUMBA?

Zumba(R) – known as a Zumba(R) Fitness-PartyTM is a dance-fitness class that incorporates Latin and international music and dance movements, creating a dynamic, exhilarating and effective fitness system. Zumba(R) combines fast and slow rhythms that tone and sculpt the body using an aerobic/fitness approach to achieve a unique blended balance of cardio and muscle-toning benefits.

The Zumba(R) program integrates some of the basic principles of aerobic, interval, and resistance training to maximize caloric output, cardiovascular benefits and total body toning. It’s a total workout, combining – cardio, muscle conditioning, balance and flexibility, mixing low-intensity and high-intensity movements. The easy-to-follow cardio-based choreography is designed to sculpt the body, targeting the glutes, legs, arms, core, abdominals and the most important muscle in the body – the heart.

Zumba(R) is an “exercise-in-disguise,” party-like experience that provides a non-intimidating atmosphere for dancers, non-dancers, new exercisers ~~ virtually everyone to participate, enjoy and acquire the amazing benefits of group classes. Zumba(R) participants have a blast and don’t even realize they are exercising. The community experience makes every student to feel comfortable and at home, knowing that they can just go with the flow and enjoy their Zumba(R).

Zumba(R)’s passionate and explosive Latin and international beats motivate participants during class, making them want to return over and over again.

Zumba is considered by billions of people, all over the world, to be tone of the most awesome, super effective, calorie burning, energy boosting workouts in the industry.

The average 30 minute Zumba class burns about 300 calories per participant. So, in order to achieve your fitness goals, it’s important to eat the right foods, and know when and what to put in your system throughout the day, as well as, before, during and after your workouts.

 

Based on Plate By Zumba, in conjunction with my research, experience and other sources, I’m going to reveal answers, to a lot of the mysteries that have perplexed so many people who are struggling with weight concerns and curiosity about wellness ~ eliminating the technical jargon and fluff.

 


S/O to Eddie Kowacz! Thanks for that cool meme, quoting Doc Mark Hyman. :)

 

We’ll be talking about . . .

  • What you should be eating
  • When to eat
  • How to eat
  • Why you should be eating the foods recommended in Plate By Zumba
  • Why you should NOT be consuming certain foods
  • How much to eat
  • How and If you should cook it
  • Eating to effectively lose weight and keep it off
  • How to health consciously shop for groceries
  • Understanding food labels
  • Healing foods
  • Vitamins and minerals
  • Digestive health
  • Brain health
  • Sugar detox
  • Diabetes and diabetes prevention
  • Foods that fight pain,
  • and we’re going to debunk the myth that healthy eating is more expensive than eating junk.
    and much more.

     

    According to Dr. Mark Hyman, Director of the Cleveland Clinic Center for Functional Medicine, one of our Plate By Zumba experts, “What you put at the end of your fork is more powerful than anything you will ever find in a prescription bottle.” Most chronic diseases like heart disease, diabetes, cancer & dementia, are caused mainly, by bad food. Eating the right foods can improve, and in many cases, cure chronic illnesses.

     

     

    There’s a lot of confusion among the masses about what we should eat to achieve optimal health and to achieve and maintain our weight loss & fitness goals. Should we just eat meat, vegetables and fruit & avoid all grains and dairy? How about only vegetables? Low carbs? Low fat? Vegan? Paleo? What about food labels and calorie counts? What about all of those health claims on the labels?

    The food & diet industries are making about a trillion dollars keeping you confused. But the truth is, healthy eating is really not rocket science. So, right here, right now ~ GAME OVER! Plate By Zumba puts an end to the eating and cooking guessing game.

    Let’s start with the #1 question on everybody’s minds . . .

     

     

     


    WHAT SHOULD I EAT?

    Have you ever heard the saying, “The best place to hide something is in plain sight?” Well when it comes to healthy eating, it really is that simple. All you have to do is eat
    REAL FOOD.

     

     

    What do we mean by “REAL” food? Dr. Mark Hyman, Director of the Cleveland Clinic Center for Functional Medicine, one of our Plate By Zumba experts, describes it very simply ~ “Think of what your grandmother would recognize as food ~ a chicken ~ a vegetable ~ a bean ~ a nut ~ a grain ~ a fruit ~ an egg ~ whole, real, UNPROCESSED foods that are as close to their NATURAL state as possible ~ fresh, simple, delicious, nutrient rich foods that are easy to cook ~ foods that come from a farm, not from a factory. Foods that travel the shortest distance from the farm to your fork.”

    These are whole, delicious foods that will

    • accelerate your metabolism for optimal weight loss
    • keep you full and energized, and not bloated, uncomfortable and sluggish
    • non-toxic foods

     

    That’s what we mean by REAL food.

     

    So, I’ve listed below, Plate By Zumba’s most highly recommended nutrient-rich foods for weight loss, enjoyment and optimal health. This is not the entire Plate By Zumba food chart. Just a good amount to get you started.

    I won’t be getting into food prep in this article. That’s a little down the road. But for now, keep in mind to . . .

    STAY AWAY from REFINED POLYUNSATURATED VEGETABLE OILS. Those are

    • Corn oil
    • Soybean oil
    • Canola oil and
    • Safflower oil
    • “Vegetable” oil

     

    The best oil for cooking is Extra Virgin Olive Oil. I note that it’s currently in debate, but I never cook extra virgin olive oil in high heat because it is said that cooking EVOO on high heat can damage the oil and create free radicals in it. Never let the oil smoke because it turns into oxidized, dangerous fats.

    If you need to cook with higher heat, coconut oil or grapeseed oil is recommended. Still, don’t burn the oil or let it smoke.

     

    NOW, FOR THE GREAT NEWS!

     

     

    Healthy eating doesn’t translate to, “STARVING YOURSELF.”

     

    There is a whole smorgasbord of . . .

     

    DELICIOUS, GUILT FREE, REAL FOODS THAT YOU CAN EAT AND ENJOY, THAT WILL FUEL YOU UP, ENERGIZE YOU, AND GIVE YOUR BODY A POWERHOUSE OF NUTRITIONAL BENEFITS!

     

    THE FOUR ESSENTIAL FOOD GROUPS

    • Whole Fruits
    • Whole Vegetables
    • Beans & Legumes
    • Whole Grains

     

    HERE’S A SHORT LIST.
    (Of course, omit foods you are allergic to. )

     

     

    LET’s start with . . .

     

    WHOLE FRUITS

     

    Fruits are important because they contain our vitamins and minerals and promote optimal health. They help lower cholesterol too. Fruits contain . . .

    • Vitamin C ~ believed to fight colds
    • Collagen ~ found in bones, cartilage, ligaments and tendons
    • Fiber ~ maintains health of the digestive tract, lowers risk or cancers, heart disease, diabetes and helps control appetite
    • Doesn’t cause sudden big spikes in your blood sugar
    • Phytochemicals ~ disease fighting compounds found only in plants

     

    Fresh fruit is highly recommended. Preferably organic. Limit the “Dirty Dozen” and go for the “Clean Fifteen.” (See below.)
    If packaged fruit, read the label to be sure there is no added sugar. If canned make sure it’s in its own juices ~ not sugary syrup. If canned, make sure the fruit is in BPA-free cans. Frozen, dehydrated and dried are all good options if fresh fruit is unavailable.

     

    Choose whole fruits over fruit juice because whole fruit has more fiber than fruit juice. Whole fruit also has fewer calories than fruit juice because one glass of juice can contain several pieces of fruit.

    Eat and Enjoy . . .

    Apples
    Bananas
    Oranges
    Papayas
    Kiwi
    Tomatoes
    Cranberries
    Blueberries
    Cherries
    Nectarines
    Pears
    Raspberries
    Blackberries
    Coconuts
    Avocados
    Peaches
    Strawberries
    Cantaloupes
    Watermelon
    Mango
    All other fruits

     

     

    Next, let’s talk about . . .

     

    WHOLE VEGETABLES

     

    Vegetables are important because they are rich in vitamins and minerals, phytochemicals and fiber. Dark, leafy greens like spinach, collard greens, mustard greens, kale, broccoli, bok choy, etc., are highly recommended for their antioxidant-rich content. Vegetables are a good source of a special kind of iron called non-heme iron.

    Vegetables also have a highly absorbable form of calcium. Most greens have calcium that is twice as absorbable as the calcium in cows milk. Easily absorbable calcium promotes bone health. This goes for vegetables except for spinach and chard. They are not the best go-to veggies for calcium. Vegetables are also rich in . . .

    • Calcium (Twice as absorbable as calcium from cows’ milk. Promotes bone health),
    • Protein (1/3 of broccoli’s calories are protein)
    • Non-heme iron ~

      There are two types of iron — heme, which is found in animal foods, and non-heme, which comes from plants. Heme is better absorbed than non-heme iron. However, the non-heme iron promotes adequate iron levels in the body without giving you more iron than you need.

    • Beta Carotene (found in yellow and orange vegetables. Cancer fighters),
    • Lycopene (found in red vegetables, cuts prostate cancer risk).

     

    Fresh is always highest recommended. If you’re getting canned veggies, make sure they’re in BPA-free cans. Choose sodium free or no salt added. Preferably not in any kinds of sauces. Organic is an absolute added benefit. Frozen, dehydrated or dried are good options if fresh veggies are unavailable.

    Vegetables are meal time essentials. Include at least two vegetables per meal.

    Eat and Enjoy . . .

    Spinach
    Kale
    Broccoli
    Asparagus
    Carrot
    Zucchini
    Onion
    Garlic
    Pepper
    Cauliflower
    Eggplant
    Cabbage
    Radish
    Sweet Potato
    Butternut Squash
    Yam
    Cucumber
    Celery
    Lettuce
    Mushroom
    All other vegetables, fresh or frozen ~ canned if fresh or frozen are not available.

    Now, when it comes to losing weight, you don’t want to fill up too much on starchy veggies like potatoes, corn, peas, beans and legumes, because they contain higher calorie counts per serving than non-starchy vegetables.
    Just be sure, every day, that you eat a healthy balance of low-calorie fruits and vegetables, whole grains and proteins.

     

    WHOLE GRAINS

    Whole grains are important because they contain healthy carbs with the primary function of fueling your brain. When you digest whole grains you release glucose that powers your brain. Whole grains are an excellent source of fiber, protein, B-vitamins and minerals.

    Whole grains are grain in its original form, that still has its outer bran coating.
    Avoid refined grains. Refined grains are the processed grains that have the outer coating removed. They lack the nutrients found in whole grains.
    When choosing rice, choose brown rice over white.

    When shopping, look for . . .

    • 100% whole grains.
    • 2 grams of fiber per 100 calories, at minimum
    • Low sodium (less than 140 mg per serving)
    • 100% organic, non-GMO is an absolute plus

     

    Eat and Enjoy . . .

    Oats
    Wild Rice
    Brown Rice
    Quinoa
    Barley
    Bulgar
    Millet
    Amaranth
    Spelt
    Buckwheat
    Teff

     

    FIBER-RICH BEANS & LEGUMES

    Legumes are beans, peas and lentils ~ things that grow in a pod like chick peas, black beans, navy beans, lentils, peanuts, peas and the full range of soy products.

    Choose the whole or least processed soy products like edamame, tempeh, tofu & soy milk.

    Beans and legumes are a soluble fiber, high protein food, rich in calcium and iron, Omega-3’s, B-Vitamins and zinc.

    Dried beans or legumes are highest recommended. Remember to soak dried beans overnight before cooking.

    Tetra-pack or BPA-free canned beans, bean soups or bean dips are ok. Look out for low-sodium (less than 140 mg per serving)

    Tofu ~ Look for low-sodium

    Edamame can be fresh or frozen. If getting frozen, look for low-sodium varieties.

    Dehydrated edamame and chickpeas are a great low-fat alternative to nuts, but always make sure they are low in sodium.

    Eat and Enjoy . . .

    Lentil Beans
    Soybeans
    Pigeon Peas
    Edamame
    Mung Beans
    Great Northern Beans
    Pinto Beans
    Lima Beans
    Kidney Beans
    Black Beans
    White Beans
    Navy Beans
    Chickpeas
    Snap Beans
    Snow Peas
    French Beans
    Fava Beans

    All other beans and peas, fresh, dried or canned.

     

    YOU ALSO NEED THE FOLLOWING:

     

    HEALTHY FATS

    The right fats are health promoting. Hormones are made of fat.
    These good fats ~ Omega 3 fatty acids found in fish, nuts and seeds,

    Reduce diabetes, cancer and dementia
    Powerful anti-inflammatory compounds ~ good for muscle health and resiliency
    60% of your brain is Omega-3 fats

    Nuts
    Seeds
    Healthy Oils:

    Extra Virgin Olive Oil
    Coconut Oil
    Grapeseed Oil
    Sesame Seed Oil

     

    Extra virgin olive oil is the main one to use, of the above.

     

    HIGH QUALITY ANIMAL PROTEIN

    High quality protein in every single meal is essential. You must constantly get it from food because your body cannot store protein. Proteins are amino acids. They help build muscles, regulate hormones, enzymes and neurotransmitters.

    25% of your plate should be protein.

    The best sources of animal protein are hormone & antibiotic-free lamb or beef. Leaner, more sustainably raised animal products like bison, buffalo, venison and ostrich are even better, because these are meats that are almost never industrially produced and almost always grass fed and healthier.

    Shop for

    • Low mercury, wild caught fish such as tuna, mackerel sardines and salmon. Avoid farmed fish as much as possible. Visit www.cleanfish.com .
    • High quality, Organic, cage-free poultry with no antibiotics.
    • Cage-free, omega-3 fortified eggs
    • When choosing red meat, look for lean, grass-fed, organic meats with no antibiotics.
      The best sources of animal proteins are hormone- and antiobotic-free lamb or beef. Leaner, more sustainably raised animal products like

      Bison
      Buffalo
      Venison
      Ostrich

      because these are meats that are almost never industrially produced and almost always grass fed and healthier.

      Eat red meat no more than once or twice a week.

      4 to 6 ounces per serving ~ about the size of your palm.

      Pork is the least healthy mean.

      Excess meat consumption has been associated with cancer, heart disease and diabetes.
      Take charge of your well being. Keep in mind that, the more you lower your meat intake and eat more vegetables, the more you will improve your health.

    • Avoid processed meats like cold cuts bacon, hot dogs and sausage.

       

      Poultry is an excellent source of nutrients like B-vitamins, potassium, selenium and tryptophan.

      Red meat contains primarily heme iron, which has a substantially higher absorption rate than non-heme foods. Red meat also contains B-Vitamins, Vitamin D, Zinc and other minerals.

      Red meat should be eaten no more than twice a week.

      Eat and Enjoy . . .

      Fish
      Poultry
      Eggs

      OTHER
      Coffee
      Dark Chocolate
      NonDairy Milk Substitutions (unsweetened)

      PLEASE, DON’T EAT ANY FOODS YOU ARE KNOWINGLY ALLERGIC TO.
      THANK YOU!

       

      Any of the above that you plan to cook with oil, Extra Virgin Olive Oil is recommended. But NEVER cook extra virgin olive oil in high heat. Low heat only. If you need to cook with higher heat, use coconut oil or grapeseed oil.

       

      THE CLEAN 15

      The following foods are referred to as the “Clean 15” because they had the lowest amount of pesticides and, as a result, are considered the safest conventionally grown crops to consume from a pesticide contamination standpoint.

      Avocados
      Sweet corn
      Pineapples
      Cabbage
      Sweet peas (frozen)
      Onions
      Asparagus
      Mangoes
      Papayas
      Kiwi
      Eggplant
      Grapefruit
      Cantaloupe (domestic)
      Cauliflower
      Sweet potatoes

       

      THE DIRTY DOZEN

      Nearly all of the data used took into account how people typically wash and prepare produce. For example, apples were washed and bananas were peeled before testing. The following “Dirty Dozen” had the highest pesticide load, making them the most important to buy in organic versions ~ or to grow organically yourself . . .

      Apples
      Strawberries
      Grapes
      Celery
      Peaches
      Spinach
      Sweet bell peppers
      Nectarines (imported)
      Cucumbers
      Cherry tomatoes
      Snap peas (imported)
      Cucumbers
      Cherry tomatoes
      Snap peas (imported)
      Potatoes

      The following are reported to be Highly Toxic

      These may contain organophosphate insecticides, which EWG www.ewg.org characterizes as “highly toxic” and of special concern.

      Hot peppers
      Blueberries (domestic)

       

      FOODS TO STAY AWAY FROM

      Let me put it this way. Plate By Zumba recommends you stay away from the foods listed below. Personally, I’m not going to suggest you totally “stop your life.” I just ask that you remain health conscious and mindful when considering any of these foods. Read the lables. Count your calories. Don’t eat anything that includes trans fat.

      Keep in mind that

      500 calories per day = 3500 calories per week.
      And 3500 calories = 1 pound of fat.

      That can work for you or against you.

      Okay, so with that said, you should stay away from things like . . .

      Fiber-less, High Calorie Fruit Products like fruit juices with added sugar & fruit spreads with added sugar

      Processed or Fried Vegetables like potato chips & other “veggie” chips

      Unhealthy, Processed Grains like white bread, cereals with added sugar, pastries, cakes, muffins.

      Processed Legumes like store bought hummus, store bought bean dips, refried beans

      Unhealthy Calories that come from sugar and processed meat

      IMPORTANT GUIDELINES

      Here are some basics for your reference, until next time, when we talk about a very important topic ~ Understanding Food Labels. I will give you more on all of these topics, and more, in future articles.

      So, here you go . . .

      1. Losing Weight ~ In order to lose weight, you must consume fewer calories by being mindful of your food intake, meaning eating the right foods, and you must burn more calories with increased exercise.

      So, the fIrst step is to determine your weight loss goal. How much weight do you want to lose?

      In order to lose 1-2 pounds per week, you must cut 500 calories per day.

      500 calories per day = 3500 calories per week.
      3500 calories = 1 pound of fat.

      A safe rate of weight loss is 1% of body weight per week.

      A very low calorie diet under 1,000 calories a day IS DANGEROUS because it decreases your metabolic rate and causes a reduction in lean body mass, leading ketosis. Skipping meals does not help you lose weight. In fact, it can have an adverse affect and cause you to gain.

      Calorie recommendations for safe weight loss:

      Women must get at least, and not less than 1200 calories per day.
      Men must get at least, and not less than 1500 calories per day.

      The average 30 minute Zumba class burns about 300 calories.

      2. Fiber ~ You must have a minimum of 25 to 40 grams of fiber each day.

      Fiber removes carcinogens in diet, therefore, lowers the risk of cancer.

      14 Grams of fiber cuts calories by 10%.

      If you are 40 years or age or older, it is especially important to have lots of fiber in your diet.

      3. Sugar ~ When reading packaged food labels, remember that

      4 grams of sugar = 1 teaspoon.

      The maximum amount of added sugar a man with no health issues should have per day is not more than 9 teaspoons (37.5 grams) per day.

      A woman with no health issues should have no more than 6 teaspoons of sugar (25 grams) per day.

      That is recommended by the American Heart Association.

      4. Salt ~ ¼ teaspoon of salt = 1,500 grams.

      In the course of an entire day, you should not have more than 2400 mgs of salt. If you are 51 years of age or older, or have kidney illness or other health issuers, OR if you are African American keep salt intake below 1,500 mgs. ~ that’s not more than ¼ teaspoon of salt per day.

      5. Drink Water.

      Water is 60% of your total body weight. It’s part of the chemical structure of compounds that form the cells, tissues and organs. Water helps maintain temperature and prevents dehydration. You can only survive a few days without it.

      You should drink 2 – 3 quarts of water every day throughout the day.

      Before exercise ~ Drink 3 cups of water 2 hours before exercise.
      Drink 2 cups 10 minutes before exercise.

      During exercise ~ Drink 4 oz or more every 20 minutes during exercise.

      Immediately after exercise ~ Drink 2 cups of water for each pound lost.

      6. Track your Progress Regularly ~ Celebrate your milestones. Reward yourself when you see you’re making progress. Treat yourself to a spa day, or a show, or a new item of clothing, or something else that will give you extra smiles inside and out.

      7. ORGANIC or Not Organic ~ What labels can and cannot say is dictated by law. When it comes to recognizing organic vs. non-organic, here are some pointers when reading package labels . . .

      “Certified Organic” or “non-GMO” means that the product is made without genetically modified ingredients.

      “NATURAL” means nothing. There is no legal definition for “natural.” Go with 100% Organic

      “100% Organic means 100% of the ingredients, other than water and salt, are organic.

      “Organic” means 90% of the product is organic

      “Includes Organic” means 70 % of the ingredients are organic.

      8. Relax. Don’t Obsess. Enjoy the Journey!

       

      That’s it for now. I think this is enough for you to chew on for a while. Use it. Digest it. Use it for reference. I’ll be back soon with another serving of Zumba(R) Complete.

      “LET’S HIT IT!” 😀

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      Part 2 is READY! Click here for Zumba Complete Part 2 ~ Exercise Guidelines for Weight Loss and Optimal Health

      Sources:.

      This series is based on research I’ve done primarily through the creators of Plate By Zumba, the New York City Parks Department Aerobics and Fitness Certification program and years of experience in the martial arts and fitness realm.

      Mark Hyman, M.D. ~ Doctor, Author
      Dr. Hyman is a family physician and eight time #1 New York Times bestselling author. Dr. Hyman in internationally recognized leader, speaker, educator and advocate for REAL, whole, unprocessed foods. He is also Director of the Cleveland Clinic Center for Functional Medicine. Dr. Hyman has dedicated his career to identifying and addressing the root causes of chronic illness through a groundbreaking, whole systems approach known as Functional Medicine.

      Neal Barnard, M.D. ~ Clinical researcher
      Dr. Barnard is an Adjunct Associate Professor of Medicine at the George Washington University School of Medicine in Washington, DC, and President of the Physicians Committee for Responsible Medicine. As president of the Physicians Committee, Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.

      Lisa Dorfman ~ Sports Nutritionist
      Lisa Dorfman is an MS, RD, CSSD, and LMHC. Since 1983, Lisa has built a global integrative sports nutrition and performance practice, consulting to Olympian, professional, collegiate, and junior athletes. Lisa formerly served as Director of Graduate Program in Nutrition for Health and Human Performance at the University of Miami, Sports Nutritionist for the Hurricanes athletic teams, and as an instructor in the Department of Kinesiology and Sport Sciences.

      Plate By Zumba

      Www.OrganicFacts.net

      www.livestrong.com

      www.webmd.com

      www.mayoclinic.org

      Brenda Jeanne Wyche, Certified Plate By Zumba Nutrition Coach and Author/Compiler of Zumba Complete ~ A Guide To Healthy Eating, is Founder and President of Physniques Fitness. Additionally, Brenda is a Group Fitness Instructor, Certified by the City of New York Department of Parks and Recreation, Licensed Zumba Instructor and active member of the ZIN ~ Zumba Instructor Network . Brenda is a martial artist and has facilitated comprehensive physical fitness and wellness programs, including Qigong, to New York City Parks and Recreation Centers throughout New York City, including Shape Up NYC. Brenda has also facilitated workshops at the Intrepid Sea, Air and Space Museum for Women’s Health and Fitness day, Brooklyn Society for Ethical Culture for Nettie Paisley’s Southern Comforts Holistic Health and Wellness Expo, and more. Brenda has recently relocated to Los Angeles, CA and endeavors to continue building her practice in the Los Angeles metropolitan area and beyond.

      Disclaimer:

      The information herein is not intended to be a substitute for professional medical advice, diagnosis or treatment of any kind. Always consult a qualified medical professional before beginning any nutritional or exercise program and always seek the advice of a physician or other qualified health provider with any questions or concerns you may have regarding any medical condition.

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