Nutrion

What is Plate by Zumba?

Last year, I took a course on nutrition. Although I am not a licensed nutritionist, I was able to learn some really helpful information on health and nutrition that I wish to share with you.

Zumba Plate is a set of lesson plans that are designed to help you make more informed decisions on foods that you choose to eat. Plate by Zumba offers information on food science and nutrition based on the advise of professional doctors and nutritionists.

If you are interested in learning this information. Kindly contact me via email requesting to be on the program. For 12-13 weeks, you will receive a lesson plan once a week. Each lesson will explore food science and information that can help you with your food choices.

Here is a little taste of Lesson 2 of my program:

Food Labels and Grocery Shopping

Learning to read labels can help you make more important decisions, when buying food.  Sometimes how a product is labelled can be confusing. Some products will be labelled as “healthy” or “Diet” to persuade you to buy their product.

There are few health claims that are regulated by the World Health Organization like:

·         Low Fat- which by definition is 3 grams of fat or less per serving

·         Fat Free= less than 1/2 gram of fat per serving

·         Low Sodium= Less than 140 milligrams per serving

·         Low Calorie-=less than 40 calories per serving

·         Calorie Free=less than 5 calories per serving

·         Low Cholesterol =less than 20 milligrams per serving + two gram of saturated fat.

Other claims that are regulated are:

·         Heart Healthy

·         Reduced Sodium

·         Good Source of Whole Grains

Other Health claims to consider would be:

·         “Certified Organic or non-GMO”: products make without genetically Modified ingredients.

·         “100% Organic”- means the entire product is organic

·         “Organic”- Means 90% of that product is organic

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

Foods that do not require a label:

·         Foods that are served for immediate consumption

·         Foods that are prepared behind a counter

·         Foods shipped in bulk

·         Medical food

·         Plain coffee, tea, spices that do not have labels

****For more on this subject and other lessons, you must subscribe to my email Newsletter for the 13 week course. Email me at zumbawithannmarie@gmail.com

Re-styling a shirt Part Two

A month ago, we did this to another blue Zumba shirt. Here is a slightly different look. Again, no sew modifications. All you need are really sharp scissors and a ruler.

If you want, you can actually stop here, but to get more details out of it, you can proceed to the next steps.

Here is another shirt I modified for an event, last week. In the spirit of Valentine's Day, it has a heart shred.

If you look at my reflection in the mirror, you will see the heart. I should wear a black tank under, to see the shape better. By the way, the more you wash and wear, the shred pieces will get finer. So make sure to cut your stripe wide enough.

PEACE, LOVE, & ZUMBA

Green Machine Smoothie

Here is a recipe that I like to do for breakfast on the weekends for my husband and myself. It is great way to get your veggies in and really tasty.

Here is what you need:
Fresh Kale (large handful)
Baby Spinach (small handful)
2 stalks of celery
1/2 Granny Smith Apple
Flax seed (1 teaspoon)
1 cup of almond/coconut milk (unsweetened)
a few chunks of frozen banana for sweetness
1 scoop of vanilla protein powder (for flavor)

Tip:
I like to blend the greens, celery, and apple first with 1/2 of the coconut/almond milk to break up the veggies. Then add the rest of the ingredients and blend until smooth

I know that is it GREEN, but I promise it tastes good.

Calories:
1 cup of Kale = 34 cal
1/2 cup of Spinach = 3 cal
1/2 Granny Smith Apple = 40 cal
Teaspoon Flax seeds= 13 cal
2 celery Stalks = 12 cal
1/3 banana = 30 cal
1 cup Coconut/Almond Milk = 50 cal
1 scoop Vanilla Protein Powder = 50 cal

Total: 232 calories

Enjoy!