Zumba Complete ~ A Guide To Healthy Eating Part 3 ~ The Skinny On Fat

 

Also see Zumba Complete ~ Part 1 ~ “What Should I Eat?”
and
Zumba Complete ~ Part 2 ~ “Exercise Guidelines for Weight Loss and Optimal Health”

 

 

The Skinny On Fat

Fat often gets a bad rap because it is perceived by the masses, to be the number one culprit of weight gain. But don’t be afraid of fat, because all fats are not created equal.

Eating the right fats is extremely
health promoting.

 

“HEY, FATHEAD!”

“Eat your fish. It’s ‘brain food.” Sound familiar? Guess what. That is actually a whole lot more than an old wives tale.

So, if anybody ever calls you a fathead, take it as a compliment, because they’re telling the truth. 60% of your brain is fat ~ mostly Omega-3 fats, that come from sardines and wild salmon.

 

Here are some of the many ways fat contributes to good health:

  • Provides Energy for Your Body ~ Each gram of fat provides nine calories of energy for your body, making fat the most efficient source of food energy. This enables you to make the most of your Zumba sessions or other favorite workouts, and all of your daily activities.
  • Healthy Cell Membrane Production ~ Every membrane that surrounds each cell in your body needs fat. Fat is a crucial part of proper cell function.
  • Supports cognitive brain functions ~ Cognitive brain function means, the ability to work with information in a meaningful way, to apply information that has already been gained, to perform preferential changes, and the ability to change opinions about that information. Fat enables your brain to carry messages faster.
  • Helps your intestines absorb nutrients like Vitamin A, D, E and K.
  • Regulates Sex Hormones ~ Your sex hormones are made out of fat-like testosterone and estrogen. Fats regulate the production of sex hormones.
  • Lowers the bad form of cholesterol (LDL) and raises the good cholesterol (HDL).
  • Lowers triglycerides

    Triglycerides are defined as the major form of fat stored in the body consisting of 3 molecules of fatty acids combined with a molecule of alcohol glycerol. Elevated triglyceride levels are considered to be a risk for atherosclerosis (hardening of the arteries) because many of the triglycerides contain lipoproteins that transport fat in the bloodstream also transport cholesterol, which is a known contributor to atherosclerosis. Triglycerides also cause pancreatitis (inflammation of the pancreas).

  • Enhances fitness, sports and daily activities performance by powering up muscles.
  • There are also powerful anti-inflammatories in certain fats, like Omega-3 fats and the fats in coconut butter.

and

  • Fats make your food taste good.

 

Dr. Mark Hyman is Director of the Cleveland Clinic Center for Functional Medicine and maintains his own practice dedicated to tackling the root causes, cures and remedies of chronic diseases. Dr. Mark Hyman is also an expert consultant for the Plate By Zumba program.

Here’s how Dr. Mark Hyman breaks it down . . .

“The Plate by Zumba program includes a variety of healthy fats that you can mix in with your meals and stock your pantry with.

So learn to use them. It can be as simple as grabbing a handful of nuts, opening a can of wild salmon or taking a spoonful of creamy coconut butter from the jar, or using a little Extra Virgin Olive Oil for your veggies or your salad.

Focus on the good fats, which provide nourishment and fiber for all your meals.

When you are using packaged foods to lose wight, improve cholesterol levels, or diabetes, make sure you choose food package items with no more than 5 grams of fat per serving.

 

Let’s begin with . . .

 

Nuts

 

 

Eat Walnuts, almonds, pecans, macadamia nuts.

[Please don’t eat anything you’re allergic to.]

Nuts are a wonderful source of protein. They’re full of fiber and minerals and great fats. Nuts satisfy your appetite and they reduce the risk of diabetes and heart disease.

Keep bulk nuts tightly sealed and isolated in the fridge or pantry because they can go rancid.

Watch portion sizes ~ just a handful ~ about 10 – 12 nuts is sufficient. Don’t eat the whole bag.

Nuts are great to enjoy many ways. Buy raw, or lightly toasted, unsalted nuts. But avoid fried, cooked in oil and heavily salted nuts.

Nut Butters are a great snack, as well. Whole Foods has the nut butter grinder. There, you can grind your own nut butter. But, NOT PEANUT BUTTER, PLEASE. Peanut butter is more inflammatory and contains a naturally occurring fungus toxin called aflatoxin.

Peanuts are actually not even nuts. Peanuts are actually beans or legumes. They contain inflammatory Omega-6 fats. Minimize your consumption of peanuts.

Seeds

Eat zinc rich pumpkin seeds, sunflower seeds and sesame seeds.

Hemp seeds and chia seeds are powerful superfoods. They are a great source of minerals, fibers and Omega-3 fats.

Seeds are great to add to salads, bean or grain dishes, you can put them in a shake or just enjoy a handful.

 

 

Coconut oil is an extraordinary superfood. This is one example of a healthy saturated fat. In fact, it’s about 92% saturated fat. But while it raises the good cholesterol (HDL), it increases the life of bad cholesterol (LDL) particles.

Nevertheless, coconut oil contains a special type of oil called Medium Chain Triglycerides (MCT) , which s a powerful performance enhancing fat that powers up your muscles for your workouts and powers up your brain cells. MCT also enhances sports performance because your cells run better on this special type of super fuel.

Coconut oil also contains a special kind of anti-inflammatory saturated fat called lauric acid, which is also found in breast milk.

 

 

Omega-3 Fats [Very Important]

There are two kinds of Omega 3 fats. There is the type from plants, called alphalinolenic acid (ALA), found in

Flaxseeds
Chia seeds
Help seeds
Walnuts.

These Omega 3’s are good, but these actually have to be converted by your body into the type of fat that your body needs most, which is called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) [You don’t have to remember the long version ~ the acronyms are important when you are reading labels, tho. You want to opt for Omega 3’s that include the EPA and DHA.]

Only about 10% of the ALA from the above-named foods, gets converted into EPA and DLA, which is actually what your body needs the most.

The more desirable, pre-formed EPA and DHA are found only in wild, fatty fish like sardines and wild salmon and in wild and grassfed meat. These fats are critical for the function of every cell in the body and they make up the cell membranes of every one of your 10 trillion cells and they make up about 60% of your brain tissue.

They are

  • Powerful
  • Anti-inflammatories
  • Mood boosters
  • Brain healers
  • Heart protectors
  • Lower your triglycerides
  • Reverse diabetes.

So, you really need these. Make sure you get them in our diet and perhaps even use a supplement.

Omega-6 polyunsaturated fats.

In small doses, certain types of unrefined Omega-6 polyunsaturated fats are necessary. These are natural vegetable oils that have not been chemically processed.

Unfortunately, mainstream supermarkets flood our shelves with polyunsaturated vegetable oils of really poor quality. These refined oils include most commercially available cooking oils. Some examples include

Corn oil
“Vegetable” oil
Safflower oil
Canola oil

It’s okay to have a little of these oils in small amounts IF you use expellar or cold pressed versions. It’s actually necessary to have the above in small amounts.

Expellar or unrefined processed oils we can use, and still maintain optimal wellness and health include . . .

Grapeseed oil
High oleic sunflower oil
High oleic safflower oil
Walnut oil
Sesame oil

Still, these fats are unstable. So, you have to be careful. They can easily go rancid and they can be damaged when heated. So, keep them in the fridge and don’t cook over high heat.

Also, make sure your oils don’t smoke when you cook them, because that turns them into oxydized, dangerous fats.

 

 

Monounsaturated Fats

 

Extra Virgin Olive Oil is the main oil you should use in your diet.

Monounsaturated Fats are found mostly in Extra Virgin Olive Oil, avocado or some nuts.

Olives and olive oil are rich in monounsaturated fats and full of antioxidants, anti-inflammatories, polyphenol and phytonutrients.

Extra Virgin Olive Oil is the main oil you should use in your diet.

You can put EVOO in salads or you can pour it over vegetables. You can even cook with it, BUT ONLY ON LOW TEMPERATURES.

For high temperature cooking, use coconut oil.

STAY AWAY FROM

Refined Polyunsaturated Vegetable Oils including
Corn oil
Soybean oil
Safflower oil

In fact, soybean oil comprises 10% of calories in our diet, and it’s pretty toxic.

Most of these fats are extracted in high heats which damages their fragile fatty acids. They are also hydrogenated, which results in a longer shelf life at the expense of our health.

So, in summary,

We humans, except for extra virgin olive oil (EVOO), have never eaten these refined oils until the last 100 years, and it has created an imbalance between the Omega 6 and the Omega 3 fats.

So, when considering Omega 6 fats, avoid processed oils for the most part, except for a little in stirfry dishes, or a little in light cooking.

Keep in mind that when it comes to healthy eating, quantity and quality matter.”

So, how much fat should you use?

Basic answer, 20 – 35% of your calories should come from fat. For more specific guidelines, visit CalorieKing.com

5 grams of fat per serving = approx 1 teaspoon

3 grams or less per serving is considered low fat.

Read your labels when shopping for groceries. That’s how you will know how many grams of fat a single serving of packaged food contains. Make sure you get the quantity PER SERVING. If there are two or three servings per package, the calories indicated can be doubled or tripled.

Remember: Please don’t eat anything you’re allergic to.

That wraps it up for now. Until next time, Bon apetit!

Also see Zumba Complete ~ Part 1 ~ “What Should I Eat?”
and
Zumba Complete ~ Part 2 ~ “Exercise Guidelines for Weight Loss and Optimal Health”

OKAY! “LET’S HIT IT!”

 

This article is a compilation of information, predominantly based on Dr. Mark Hyman’s narrative on Healthy Fats in the Plate By Zumba program.

 

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.

 

Mark Hyman, M.D. ~ Doctor, Author
Dr. Mark 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.

 

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.

 

And please don’t eat anything you’re allergic to.
Other sources include

http://healthyeating.sfgate.com/ideally-many-grams-fat-should-consume-daily-5501.html

http://www.calorieking.com/learnabouts/How-Much-Fat-Do-I-Need_MTAwOA.html

Zumba Complete Part 2

 

Exercise Guidelines for Weight Loss and Optimal Health

 

Okay! So, we’ve already established, in Part 1 of this series, that, if you want to lose weight, you must eat healthier, consume fewer calories and burn more calories with increased exercise. We’ve talked about healthy eating, (what’s advisable; what’s not) and proper nutrition for weight loss and optimal health, all in Part 1.

I laid out the formula for you, simple as pie (sorry :) )

Let’s review . . .

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.

I cannot emphasize enough, the fact that, YOU DON’T HAVE TO STARVE! You don’t have to deprive yourself in order to achieve your desired weight. A combination of cutting calories, healthy consumption of the right foods, a proper exercise regimen and STICKING WITH IT, will make it happen for you.

Let’s talk about exercise with easy-to-understand, lean Facts, no fluff . . .

 

 

So, you want to lose weight, become healthier and look more gorgeous! Okay well, we know that any successful weight-loss program, in addition to healthy eating, requires an exercise component. If you want to lose weight efficiently, cardiovascular exercise and strength training can help you get slimmer and firmer faster than just dieting. Also, flexibility training is essential, to lessen the possibility of injury during workouts. But we’re going to take it even further, including meditation into your program. Meditation is a crucial part of a well-rounded health and wellness program.

Essentially, weight loss is just one of a goldmine full of health benefits you will achieve by engaging in a regular, well-rounded exercise program.

 

Benefits of exercise include, but are not limited to . . .

Reducing stress
Increase in mental alertness
Promotes circulation
Improves posture and coordination
Boosts happiness
Increases self-esteem and self-confidence
Makes you look and feel more beautiful
Improves muscle flexibility and joint mobility for a greater range of motion
Increases resistance to some illnesses and diseases
Decreases risk of cancer
Decreases mood swings and PMS symptoms
Assists with sleep
Increases productivity
Increases life span

Being physically fit allows us to carry out normal, daily tasks without straining, allowing us to function longer, at a more vigorous pace, with quicker recovery.

 

The Overload Principal

In order to make improvements in your fitness, your body must work harder than it’s accustomed to. It’s called The Overload Principal.

Every fitness program should be based on the Overload Principal and designed around the guidelines of F.I.T.T. ~ Frequency, Intensity, Time or Duration, and Type of Exercise.

  • Frequency ~ Number of training sessions or exercise classes in a given week
  • Intensity ~ How much energy is expended when exercising
  • Time or Duration ~ The duration of each exercise session or volume of work done (sets/reps)
  • Type of Exercise

 

Before we get started, let’s talk about

 

Breathing.

Breathing is vitally important during physical exercise. Although you might be compelled to do so, never hold your breath. I’ll touch on breathing during each exercise component.

Never hold your breath during strength exercises. Breathe diaphragmatically. Exhale on the exertion of the technique and inhale on the release.

 

Diaphragmatic Breathing Basics

1. Relax your stomach.

2. Breathe deeply through the nose, enough that your belly rises and falls as you inhale and exhale but not your chest. Inhale through the nose and exhale through the mouth. Or, you may inhale and exhale through the nose.

3. Continue at your own pace to meet your oxygen needs during exercise.

 

FUELING UP AND DOWN FOR EXERCISE

Sports Nutritionist and Plate By Zumba Expert Consultant, Lisa Dorfman recommends the following:

“1. Keep it simple

Low fiber
Low fat
Low spice

2. Get carbs

Carbs are your primary fuel source for working muscles during Zumba classes, strength training and most other workouts.

Have simple carbs.

Coconut water and
Honey gel

provide the quick energy you need to pick you up quickly during workouts and even help to refuel and recover you after workouts.

Complex carbs like

Whole grain pretzels and
Crackers

keep you going over longer periods of time . Both of these types of carbs are important for fitness fueling.

3. Stay Hydrated

Without enough of the right selection of fluids, you will notice a sharp decline in your ability to follow all of the fabulous Zumba moves in class.

4. Take safe supplements ~ Only if you need them.

 

What to look for in Fitness Fuels

1. Look for products with no artificial coloring, no artificial ingredients and no preservatives.

2. No more than 100% of the daily values for vitamins and minerals

3. Non—GMO ingredients

4. Caffein free or the amount less than or equal to a brewed cup of coffee, which is about 120 mg. If you do choose to go with caffein, go natural. Add it as a tea or tea powder for an antioxidant boost.
Remember ~ Everybody has their own individual caffein threshold. So, any amount in these products may be too much for you, especially if you’ve already had that cup of morning java.

5. Look for something without herbs that you don’t recognize. Especially if you’re sensitive to caffeine ~ Products like guarana, mate or tea powders, or if you have food allergies or sensitivities to these plants.

Some herbs may even interact with any medications you’re taking. So, check with your doctor before consuming any supplemental sports product.

FLUIDS are just as important when it comes to maintaining optimal health. Optimal Zumba class performance. We could last several months without some vitamins and minerals, about 8 weeks without food, but we can only last a few days without water and fluids.

Since the body is roughly 60% fluid, you need to replenish fluid with beverages and foods on a regular basis. If you don’t replace what you lose, it can be stressful for your system to just get through the day ~ let alone a fitness class.

With just a 1% fluid loss, it can make you

Nauseous
Cause cramps
Migraine headache

If you lose more than 1% you’re at risk for

Dizziness
Weakness
Confusion
Anxiety
Lethargy
Fainting

 

Signs of Dehydration are

Excessive thirst
Fatigue
Headache
Dry mouth
Little or no urination
Muscle weakness
Dizziness
Lightheadedness
Fainting
Kidney failure

If fluid loss is not replaced, the consequences can be fatal.

 

What should you drink?

Water is the ideal fluid replacement, particularly in activities lasting less than one hour.

Sodas, sugar free or not, are not recommended as hydrators, due to the carbonation because
they cause the bloating factor.

 

How do you know if you’re drinking enough?

Step on the scale & weigh yourself before your workout. Then, weigh yourself after your workout. Replace each pound that you’ve lost with 16 go 24 ounces (that’s about 2 – 2 ½ cups) of fluid.

Then, check your urine. If it’s 1 to 3 on the chart below, then you’re right on track for staying hydrated.

 

 

If you are 4 or higher, then you need to do a better job at replacing your losses of fluid after your workouts

 

How much water should you drink?

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.

Don’t drink so much water that you gain weight. Drinking too much water could actually
dilute the concentration of electrolytes and lead to hyponytremia (Low blood sodium), lightheadedness, nausea and even fainting. While there is no specific amount that is excessive, we all have our own personal threshold.

Too much water can deplete your system of the essential electrolytes

Sodium, chloride and potassium are the major electrolytes that regulate the distribution of fluids in your body , nerve conduction and muscle contraction. They may be lost in sweat at a greater rate than other minerals which can mean

Cramping
Constipation
Headaches
Hypotension
Hyponytremia
Confusion
Irregular heartbeat

You can easily get electrolytes by including

Fortified waters
Coconut water
Fresh citrus fruits
Bananas
Tomatoes
Potatoes (for potassium)
and
Salty snacks such as

Cooked quinoa
Air-popoed popcorn

Magnesium from

Greens
Beans
Whole grains,
with a sprinkle of sea salt.

 

Steer clear of all sports drinks that have

Artificial colors
Artificial flavors
Brominated vegetable oils (BVOs)

BVOs are a flame retardant that was banned in Europe and Japan and is still included in some of the most popular sports drinks here in the U.S.
BVOs are associated with

Reproductive problems
Behavioral problems
Skin lesions
Memory loss
Nerve disorders

 

Also stay away from

High fructose corn syrup (HFCS)
Excessive vitamins and minerals above 100% of the daily value
Caffeine in which no amount has been provided on the label
Unfamiliar herbs”

Very importantly, before engaging in any new exercise regimen, SEE YOUR DOCTOR.

 

Okay, back to the actual Physical Exercise.

 

Let’s start with . . .

 

The Warm-Up

The purpose of the warm-up is to gradually increase the heart rate, gradually raise the inner core temperature to prepare the body for vigorous exercise, decrease potential for injury and increase blood flow to the working muscle.

Duration of the warm-up should be seven minutes for the general population and 8 to 12 minutes for special populations such as seniors, prenatal women, etc.

Prior to stretching, your warm-up should include 3 minutes of Rhythmic Limbering Exercises that use the large muscle groups to stimulate movements that will be performed at higher intensity during the aerobic phase of the workout.

Some examples include 3 minutes of . . .

Marching
Knee Lifts
Low Kicks
Heel Presses
Leg Curls, etc.

 

Breathing During the Warm-Up

Never hold your breath during your warm-up. Breathe deeply. Inhale through the nose and exhale through the mouth. Or, you may inhale and exhale through the nose. But never inhale through the mouth. Maintain deep and relaxed, diaphragmatic breaths ~ not from the chest. Diaphragmic breathing allows better oxygen delivery during intense exercise.

Follow the warm-up with Dynamic Stretches.


Stretching

Stretching improves muscle flexibility, which increases the capacity for full range of motion (ROM) and allows you to perform exercises more efficiently with less injury.

Flexibility is defined as the range of motion possible around a joint.

The safest form of stretching is static stretching, where the muscle is held with the muscle at its maximum length, without pain or shaking.

To increase flexibility, hold stretches for at least 20 seconds and move in and out of the stretch positions slowly.

Do not bounce.

Breathing for Stretching

Never hold your breath when stretching. Take deep, relaxed breaths and breathe from the diaphragm. Inhalie through the nose and exhale through the mouth. Relax a bit more on every exhale and go into the stretch a little further. Just do the best you can. Stretches should never be painful. Stretch regularly and in time, your stretches will become wider.

You should stretch following your warmup.

Benefits of Flexibility include . . .

Reduces muscle soreness
May help prevent injury
Promotes circulation
Reduces muscle tension and makes the body feel more relaxed
Counters stiffness
Improves posture and coordination
Enhances performance

 

Recommended Warm Up Stretches

 

Standing Low back

  • Place hands on top of thighs to support lower back.
  • Stand with legs parallel with knees slightly bent.
  • Pull abdominals into spine rounding lower back.
  • Keep neck aligned with spine.

 

Lunge Calf Stretch

  • Stand with legs parallel, hip width apart.
  • Place one foot approx. 2 feet behind the hips.
  • Bend front leg and straighten back leg.
  • Keep both feet flat on the floor with toes pointing forward.
  • Keep back straight.

 

Standing Hamstring Stretch

  • Place one leg forward while bending back leg.
  • Place both hands on bent leg, one hand over the other.
  • Flex front foot, keeping heel on the floor.
  • With a straight spine, flex forward at the hips.
  • Keep weight on back leg.

 

Hip Flexor/Quadriceps Stretching

  • Standing with legs parallel, hip width apart, place one foot behind the hips.
  • Bend front leg, keeping foot flat on the floor.
  • Lift back heel off the floor, keeping ball of foot on the floor.
  • Contract buttocks of back leg, while pressing hip forward.

 

Safety Considerations . . .

Do not drop your head below your heart
Always roll up from a bent knee position
Keep hips above knee level
Do not do rapid head rolls

 

Cardio/Aerobic Exercise

The purpose of a cardio or aerobic workout is to train the cardiovascular and respiratory systems to exchange and deliver oxygen to the entire body.

Aerobic exercise can be defined as a variety of activities, which create an increased demand for oxygen over a continuous period of time. Aerobic exercise trains the cardiovascular and respiratory systems to exchange and deliver oxygen to the working muscles. During aerobic exercise , respiration and heart rate are increased. As the heart muscle becomes stronger and more efficient, a larger volume of blood is pumped with each stroke. This is called the stroke volume. An aerobically fit person will be able to exercise longer at a more rigorous pace with a quicker recovery.

Every aerobic session should include a warm-up, an aerobics section, a cool-down period, resistance work and stretching. That’s why I recommend at least one hour per day, five days a week.

The average 30 minute Zumba class burns about 300 calories per participant.

Cardio/Aerobic Training Recommendations

 

Aerobic Cues You Should Know

If you’re doing traditional aerobics, here are some cues you should know. I use a lot of these during my aerobics classes.

 

 

Class themes can include . . .

Traditional: High Impact, Low Impact, Multi Impact, Total Body Conditioning, Step
Sports: Boxing, Kickboxing, Martial Arts, Sports Conditioning, Agility Drills
Dance: Zumba, Zumba Step, African, Power Funk, Latin, Ballet, Belly Dance
Senior: Zumba Gold, Silver Sneakers
Children: Zumba Kids, Zumba Kids, Jr.,

Other: Yoga, Pilates, Boot-camp, Silver Sneakers (seniors), Aqua Zumba

 

Breathing During Cardio/Aerobic Exercise

Never hold your breath during cardio/aerobic exercise. Breathe deeply.. Inhale through the nose and exhale through the mouth. Or, you may inhale and exhale through the nose. But never inhale through the mouth. Maintain deep and relaxed, diaphragmatic breaths ~ not from the chest. Diaphragmatic breathing allows better oxygen delivery during intense exercise.

Benefits of regular aerobic exercise include . . .

Decreased risk of heart disease
Increases HDL (High Density Lipoprotein) also known as “The Good Cholesterol.” High HDL levels reduce the risk of heart disease. But low levels of HDL increase the risk.
Stronger heart and lungs
Increases circulation
Burns calories during exercise and hours after
Increases fat metabolism at rest

“The Zumba program integrates 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.

The average 30 minute Zumba class burns about 300 calories per participant.”

 

Strength Training

 

Strength training is essential for losing weight because it develops lean muscle tissue, which burns calories throughout the day. During resistance training, muscles work against a resisting force, such as your own body weight and gravity, i.e., push-ups, or an external weight, i.e., barbells in weightlifting. But weight-loss loss is just one of the many benefits of strength training. Strength training is also what gives you that toned definition you clamor. Other benefits include . . .

Muscle strength building
Increases resting metabolic ate and increases muscle mass
Builds stronger muscles, tendons and bones
Decreases the risk of osteoporosis by increasing bone density
Decreases risk of injuries
Builds endurance
Balance and flexibility
Improves posture and coordination
Builds self-esteem and self-confidence and overall happiness
Reduces stress
Increases mental alertness
Makes you look and feel more beautiful
Increases resistance to some illnesses and diseases
Decreases mood swings and PMS symptoms
Assists with sleep
Increases productivity
Increases life span

 

Strength Training Exercise Recommendations*

 

Never hold your breath during strength exercises. Breathe diaphragmatically. Exhale on the exertion of the technique and inhale on the release.

 

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.

 

Meditation

Various religious traditions have been practicing meditation for thousands of years. Meditation provides a plethora of benefits including, but not limited to . . .

Calming the mind
Stress reduction
Improves overall mental, physical and spiritual health
Heals the mind, body and spirit
Boosts happiness levels

I would have to keep you waiting too long for all of the above information you need, if I went into detail about meditation in this segment. I will get into it more deeply in future posts. In the meantime, you can learn more about meditation at the following link http://www.spiritual-healing-for-you.com/types-of-meditation.html

 

Okaaaay! “LET’S HIT IT!” 😀

 

 

Sources:

Compiled from New York City Parks Department Aerobics and Fitness Certification program 

www.zumba.com

http://www.spiritual-healing-for-you.com/types-of-meditation.html

 

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.

Lisa Dorfman is a 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.

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.

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?

Hi everybody! I hope you enjoyed your Fourth of July.

It’s been a long time since I’ve given you any updates. But believe me, I have not been sitting on my hands or behind. Happily, I’m back and very excited to share with you this information rich nutrition series, providing much more than a mouthful, yet nothing wasteful.

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.

      Okay, “LET’S HIT IT!” 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.

Chinese Miracle Potions & Pills

As promised, here’s the info.<3 😀 Thinking about my Chinese medicine source. I feel so much stronger & energetic, happier, I sleep better, & a whole bunch of other amazing stuff. Every time I go there, I'm like a kid in a candy store. They have a remedy, enhancer, strengthener for pretty much everything. I would certainly go down to Chinatown before I fill up on a bunch of western prescription drugs with all their adverse side effects. Who knows ~ that bout with depression, focus & memory problem, joint pain & stiffness & such might just be a vitamin deficiency. So, without further adieu, here's my source, Fam. You can ask for Vicky. If Vicky's not there, anyone can help you. Just tell them what's the matter & they'll take care of you. Just know that I'm no doc, this is no official recommendation. I'm just letting you know these guys work miracles for ME. Please go in as Responsible Adults. If you presently have any chronic illnesses or are on any medications. please act accordingly. Ask plenty of questions. Let the Associate or the Doc know of any concerns. And BY ALL MEANS, tell them that Miss Brenda sent you! :)

HAVE A MERRY, HEALTHY, PROSPEROUS CHRISTMAS, ALL!

LOVE,

BRENDA JEANNE WYCHE!
www.physniques.com

 photo image.jpg

Train Your Stomach To Eat Less With These Quick, Easy Steps

I was on Facebook the other day, discussing how you can actually train your body to eat less. Here’s what I wrote:

“Did you know you can TRAIN YOUR STOMACH to Eat Less if you put your mind to it? Calculate how much weight you want to lose and adjust your portions and nutritional intake accordingly. It’s mind over matter. Before you know it, you will notice that your stomach can’t ingest as much as it used to. When your stomach tells you, you are no longer hungry, GET RID OF THE FOOD!! I know we were taught not to waste food, but you have to learn when it’s ok to break the rules. In this case, better in the waste BASKET, rather than around YOUR waist. Or, of course, you can store it in the fridge for later if that’s doable. This is about Portion Control, my friends. It takes about two weeks to feel it.”

As promised, here are two ways you can calculate a weight loss plan:

Formula 1.

Take your body weight & multiply it by 12.

For example:

Say your weight is 150 lbs.

150 x 12 = 1,800

So if you weigh 150 pounds and you eat More Than 1,800 calories a day, you will GAIN weight.

If you weigh 150 pounds and eat Less Than 1,800 calories a day, you will LOSE weight.*

It’s a pretty simple move.

(Women, should not go under 1,200 per day, Men, should not go under 1,500 per day.)

Formula 2.

3,500 Calories = 1 pound of fat. The safest and most effective way to lose fat is to reduce calorie intake and to burn calories by increasing activity.

Calculate your BMI here http://www.physniques.com/ Scroll all the way to the bottom of the page to find out how many calories you need to lose & go for it.

How To Exercise

A well-rounded physical fitness program should include Aerobic Exercise, Resistance Exercise & Flexibility exercise.

Examples of aerobic exercise include high or low impact aerobics, brisk walking, running, bicycling, swimming, Zumba, etc.

Resistance or Strength Training includes Weight Lifting with machines or free weights, Calisthenics exercises, I.e.m pushups, situps, leg lifts, Rubberized resistance, i.e., Dyna-bands, tubing, etc. **

Flexibility is the range of motion (ROM) possible around a joint. Yoga is an excellent source of flexibility training.

 
Easiest, Most Effective Weight Loss Tip I Know

Losing weight might be easier than you think. For instance, I have a student who drank a Nutrament every single morning religiously, assuming the Nutraments would provide her with all the nutrients she might be missing throughout her day. But in addition to the Nutraments, she would also have a light breakfast before she went to work, lunch & dinner.

Right away I realized that even though she had the desire to lose weight, she was not aware of mindful eating or calorie consciousness. I advised her to start reading labels and becoming more aware of her calorie intake. Think about it. There are 362 calories in a can of Nutrament. This lady was drinking one or more cans of Nutrament every single day, rationalizing that she was pumping lots of vitamins & nutrients into her system, when what she was pumping was an extra 2,534 calories per week into her body – then wondering why she looks fat in pictures.

Let’s calculate it. Okay, so we have 7 days in a week. 362 x 7 means she was packing on an extra 2,534 or more calories a week, without eating one single meal. So what I immediately advised her to do was to simply stop drinking Nutraments – completely – & replace the Nutraments with a daily multivitamin. Right there she reduced her calorie intake 2,534 or more. It doesn’t get simpler than that.

So, do you have a daily habit that’s packing on the pounds? Mine used to be Kit Kats. My day wasn’t complete unless I had my two Kit Kat bars. Those rich, creamy succulent chocolate wafers would send my energy levels skyrocketing & give me these amazing bursts of energy, then quickly crashing me on my butt for a nap. You know what’s worse? One Kit Kat packs on a whopping 221 calories. I was having two a day. So by the end of the week, I was picking up 3,094 extra calories a week. Mind you – 3,500 = 1 pound of fat. So figure THAT out & imagine what I looked like. Certainly no hour glass, that’s for sure. I started looking at myself in the mirror & asking myself, “Who the heck is THAT?!!” Still, I needed my chocolate fix, so I didn’t completely cut the chocolate delights cold turkey. I started by cutting down to one a day instead of two. But when I got the cravings, I would ask myself, “Do I really want that?” Then I would answer myself something like, “Hmmm. Actually a FAGE Greek Yogurt would be more enjoyable. I love the Honey flavored. You get the plain yogurt on one side and a little tray of honey on the other side, so you get to regulate how much you want to add. It’s actually fun. The FAGE is delicious, lasts longer, it’s much more healthy for you & I you can play with it while you eat it.” Haha. I do have these little discussions with myself. Sometimes I like talking to someone who always agrees. Haha But I digress. So, after about a month of choosing fruit or yogurt or something else healthy like nuts, over candy when my sweet tooth got happy, my cravings for the chocolate covered yummies, subsided.

Now, I rarely eat Kit Kats at all. When I need something sweet, my cravings turn to juicy grapes or succulent cherries, berries, etc. Now, don’t misunderstand. I am not one who advocates self deprivation. After all – wouldn’t you agree that the reason we watch our weight is so we can look good & feel good, hence be happy? Where’s the happiness in completely depriving ourselves of the things we enjoy? Just be mindful & practice moderation & it wall all fall into place.

* Source: Chris Powell’s Custom Weight-Loss Blueprint on Doctor Oz

**Source: City of New York Parks & Recreation Fitness Training Handbook
by Nancy Klitsner, M.A. & Reine Vilim, M.A.

Brenda Jeanne Wyche is a Certified Aerobics & Body Conditioning Instructor, Certified by The City of New York Department of Parks & Recreation and Licensed Zumba Instructor.

Exploring Nae Gong with Kwan Jang Nim Anthony Vargas

Our journey into Nae Gong with Kwan Jang Nim (Master) Anthony Vargas of the Warriors Path Academy, surpassed expectations, developing into a mesmeric adventure into the caverns of the body, soul and mind.

People of all ages and backgrounds gathered at St. James Recreation Center in the Bronx with a thirst for a tour inside the world of healing through chi energy and acupressure.

The class engaged in carefully directed exercises, led by Master Vargas, which introduced various methods of healing through breathing exercises that develop and strengthen chi energy. We engaged in a series of Nae Gong postures, movements, and meditations and explored specific areas of the hands and feet that help relieve pain, alleviate stress, stimulate the body, strengthen inner peace and how to heal through breath, meditation, touch and massage.

For instance, the most common reaction to a headache is to run to the meds cabinet and pop a couple of Tylenol or Advil. Most people don’t even take a moment to consider, even if aware of the side-effects, the damage such drugs can inflict on the body and internal organs. A quick fix is not always a good fix if it will cause serious or permanent harm down the road.

Let’s take a look at ibuprophin vs. a more holistic method of pain relief such as Nae Gong:

 

What do you do to alleviate headaches? What about allergies, asthma, menstrual cramps, stress and anxiety relief, even serious illnesses like diabetes, high blood pressure & help with cancer prevention?

All of the above were covered during Master Vargas’ informative QiGong workshop.

When you learn more natural ways to heal the body, it can add years and lasting vitality to your life.

We are hoping to have Master Vargas give an encore workshop and even build on what was covered.

 


Part of the Shape UP NYC Family at St. James Recreation Center in the Bronx, NYC

 

We are very fortunate to have Kwan Jang Nim Vargas among us and are grateful that he shared some of his deep secrets to health, happiness and longevity with us.

We look forward to having Master Vargas give us an encore workshop very soon. Stay tuned.

If you are a Qi Gong Practitioner who would like to share your knowledge and expertise with us, please email brendawychefitness@gmail.com .

Peace & Blessings
Brenda Jeanne Wyche
Physniques

*Source: MedicineNet.com

**Source: Kwan Jang Nim Anthony Vargas

Qigong/Accupressure Workshop Saturday, 7/14

Continuing our journey into the ancient art of Qigong http://www.qigonghealing.com/qigong/whatis.html, WE HAVE A SPECIAL CLASS COMING UP THIS SATURDAY, July 14th @ 10:30 am, which will be facilitated by Master Anthony Vargas of the Warriors Path Academy. Master Vargas will share insights on health and healing, demonstrate and teach us some breathing, meditation and accupressure techniques that we can use to help ourselves and others. Master Vargas teaches the martial art of Sang Hwa Soo (translation is Forever Changing Hands). This workshop is FREE to the public. All are welcome.

Location: St. James Recreation Center
2530 Jerome Avenue
Bronx, NY 10468

Cross Streets: 190th Street/Jerome Avenue ~ Inside St. James Park
“D” Train to Fordham road & walk over.

For more info, call (347) 903-1644

www.physniques.com

ZUMBA Schedule

 

WE’RE HAVING A ZUMBA PARTY IN MIDTOWN!!! HELENA, LISA & ME ~ JO JO & NITA are on COCKTAIL DUTY, REFRESHMENTS, ZUMBA, KARATE DEMOS, INTERACTIVE SELF-DEFENSE DEMOS, QIGONG DEMOS, BELLY DANCING, GIVEAWAYS & MUCH MORE. I’ll set up the event page soon. PLEASE SAVE THE DATE . . .

 

Thursday, November 15, 6:30 PM – 9:00 PM ~ 39th Street & 5th Avenue ~ I AM CELEBRATING ALL OF MY AWESOME PHYSNIQUES/ZUMBA WARRIORS WHO HAVE BEEN WITH ME FROM DAY ONE TO THIS DAY as we KICK-OFF OUR NEW ZUMBA with BRENDA STUDIO IN THE HEART OF THE BIG APPLE ~ 39th & 5th Avenue!!! YAAAAAAAY! :) It’s been an awesome journey & a lot of hard work, but we did it! We are getting fit; having fun & GROWING STRONG TOGETHER. I am so thankful for all of the love and support and help everyone has enthusiastically contributed; coming to class loyally and collectively, giving it all you’ve got and it’s time for us to CELEBRATE our successes and raise the bar to exceed new heights. It’s going to be a spectacular experience! WE’re gonna have karate demos, interactive self-defense demos, we’re gonna do ZUMBA, we’re gonna have yummy refreshments & giveaways & FUN! Come together & meet other Zumba lovers and fitness professionals and aficionados. It’s gonna be a blast! Everyone who has taken my Fitness classes on a regular basis in any of the NYC Parks & Rec venues over the years, get FREE ACCESS. I am asking everyone else to pitch in a love offering of @ least $10 to support YOUR studio. Come celebrate with us!! Thursday, November 15, 6:30 PM – 9:00 PM ~ 39th Street & 5th Avenue ~ I’ll spell out the full address & more details shortly. Right now, I just want to let you know so you can SAVE THE DATE ~ FAMILY!!! I am SOOOO EXCITED about all the Love that’s going to be in the same room; under one roof that evening & I am elated about our new studio where we will make magic happen! :))))

 

 

What is ZUMBA?

 

ZUMBA(R) is a dance fitness program based on international rhythms. Created by Alberto “Beto” Perez, ZUMBA class, known as ZUMBA Fitness Party(TM) ~ is a fun, exhilarating and effective fitness system that combines fast & slow rhythms to melt away fat and beautifully tone & sculpt the body.

 

This is a basic ZUMBA class. The moves are cool, very repetitive & easy to follow, while helping you lose weight and condition your core and full body.

 

“Ditch the workout & come JOIN THE PARTY!” Let’s HIIT it!”

 

 

Chelsea Recreation Center
You must be a Member of NYC Parks & Recreation in order to participate in ZUMBA Fridays @ Chelsea Recreation Center.
Every Friday @ 6:00 pm @ Chelsea Recreation Center
430 West 25th Street btw 9th & 10th Aves
New York, NY 10001

You must be a Member of NYC Parks & Recreation in order to participate in ZUMBA Fridays @ Chelsea Recreation Center.
To find out how you can become a Member of NYC Parks & Recreation & have access to the 50+ Recreations throught New York City, visit http://www.nycgovparks.org/facilities/recreationcenters/M260

Also visit our ZUMBA Website for Updates, Special Offers and Events.