A Return to Common Sense

I hardly need to quote statistics to convince you that we live in a perpetually dieting society. As a dietitian, I have seen it all. The grapefruit diet. The cabbage soup diet. The Atkins diet. The list goes on and on. And what do all of these diets have in common? Calorie restriction, elimination of foods (or entire food groups!), hunger, boredom, cravings… Though such diets all promise quick weight loss, the eventual punch line is almost always regain. But why? Diets are designed to be a temporary means to an end. Most folks who “go on” a diet hope to at some point “get off” the diet. Unfortunately, this kind of temporary lifestyle change can only guarantee temporary results, causing many dieters to lose and regain the same 10, 20, 30 or more pounds over and over again. Dieting becomes a lifestyle in and of itself, leaving many individuals wondering what “normal” eating is like. Good nutrition boils down to three main principles: balance, variety, and moderation. This is just good common sense. When you envision a healthy diet, what comes to mind? Fruits, vegetables, whole grains, low-fat dairy products, lean meats, healthy fats—a balanced diet incorporates all of these foods, forbidding none. This sort of variety will not only ensure that your body is fueled with every essential nutrient you need for health and wellness, but will also look and taste great! The final principle, moderation, is what brings it all together. Anything in excess spells trouble. The key is to load up on nutrient-dense foods that are low in calories and limit your indulgence of energy-dense foods, which are high in calories but provide few nutrients. Pay attention to serving sizes—ever measure yourself ½ cup of ice cream? By following these very basic principles of good nutrition, you can get off the dieting rollercoaster and make changes that will last a lifetime—improving both the quality and length of your years. So take inventory! Take a minute to assess your current eating habits and look for areas of improvement. Create a list of changes you would like to make and get started on your own nutrition makeover. As Adelle Davis once said, “We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.” Enjoy! “Food is an important part of a balanced diet.” -Fran Lebowitz Maureen Boswell, RD, CSO, CD, CDE, ASCM HFS

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The 29 Most Healthy Foods!!- This is a must read article!!

Great foods that should be in everyone's diet!! Fruits 1. Apricots The Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients. 2. Avocados The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger. 3. Raspberries The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries. 4. Cantaloupe The Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie. 5. Cranberry Juice The Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar. Check out the rest of the list at http://www.bellybytes.com/articles/29foods.shtml ENJOY!!

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Mexican Quinoa (keen-wa)

This dish can be a side or a main dish ( I like to add a chicken breast if it's a main dish). Its ridiculously easy and tastes great - make extra for the small to-go meals during the week!! Two cups dry quinoa ( costco has a big bag for the best price ) 4 cups water 3-4 cups pico de gallo or fresh style salsa Put water and quinoa in pot to bring to boil....simmer for 15-20 minutes. The seed-like quinoa puffs up and absorbs all the water. When it's fluffy take it off the heat and mix in the fresh salsa. More or less for the right moisture and texture and spice for your taste! DONE!!! Hot or cold- quinoa can be used in a variety of ways and is the highest protein grain.

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The History of Cumbia for you Zumba Fans!

WITH COLOMBIA'S CUMBIA, THE BEAT GOES ON

So we all know how to do our cumbia moves in Zumba class. But do we know where that fantastic cumbia music came from? Of course we do! Don't we? A little history please! Cumbia refers to a Colombian folk-dance music approach and its dominant rhythm, which, over time, became part of a great deal of Latin-American music in the Northern Hemisphere. To know cumbia is to love cumbia, let's learn a little about its history. Cumbia was a fusion of the customs of three completely different cultures: descendants of European colonists, mainly Hispanics, who influenced the music's melodic progressions; former slaves of African descent, who contributed the rhythms and percussion instruments; and native Americans descended from Andean tribes, who affected cumbia's melodic and harmonic sense and also contributed the flutes on which Cumbia was initially played. Legend has it that the reason you drag one foot while doing the cumbia is because the slaves, who influenced the dance, were chained together by the feet. One of these steps, in particular, is referred to as the "sleepy leg." Since then, cumbia has become largely associated with Colombia, where it's a proud cultural favorite. Cumbia's distinctive sound has been greatly influenced by Colombia's geographical location on the northern coast. Caribbean music, like Jamaican popular, reggae and calypso as well as other Caribbean styles have significantly shaped the way cumbia sounds today. In its purest form, cumbia is played using a combination of African drums and Native American flutes. Later, the accordion became its most popular lead instrument. Cumbia's infectious, highly danceable beat found its way overseas in the 1960s and became a popular sound for many Latin bands and orchestras. In Mexico, it was such a hit, many groups integrated it into their repertoire of songs. The cumbia tradition also helped give rise to vallenato, a similar style that became Colombia's signature sound during the late 20th century. Cumbia's passion and flavor made a positive impact on Colombia since it first appeared on the scene, and its influence can still be felt there today. Now, how about a little cumbia dancing to show us what you've learned? If you're going to be authentic, you have to dress the part, right? So, grab your garb and follow these six traditional cumbia steps:

1. First, start off with a "pollera" (a traditional Colombian skirt). Don't have one handy? Time to surf the Internet.
2. With your left hand, hold up your skirt to your side.
3. Move your left foot back, just a little bit, but keep it next to your right foot.
4. Keep your left foot back, lift your heel up just a little bit.
5. Move your right foot back-to-back or side-to-side. Do this while moving your hips side-to-side.
6. Move your pollera back and forth, back and forth, kind of forming an 8 as seen from the side.

There, you just performed an authentic cumbia dance. Maybe now you'll feel like bringing your pollera to your next Zumba class! Taken from Zumba Monthly

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