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!!

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.

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

Much more than just another book about Bruce Lee, The Art of Expressing the Human Body is full of exercise information. Aside from being a world-renowned 'movie star' and martial artist, Bruce Lee was first and foremost an athlete. One look at his physique in the movie Enter the Dragon and I'm sure you'll agree that he knew a little bit about working out and what it means to be LEAN.

This book covers all the muscle groups of the body from legs to lats with tid-bits about the author scattered throughout. It also presents Bruce Lee's own personal view on effective exercises and is extremely detailed. As you'll see by the pictures throughout (should you decide to check out the book) Mr. Lee was extremely conditioned with very little bodyfat which doesn't come about just by 'pumping iron'. It explains various cardiovascular exercises and routines that are very efficient as well as a whole section on stretching. I read this book religiously throughout high school and used a lot of the routines and training ideas myself, and can tell you that they definitely achieve what they're said to when executed with commitment.

Along with the exercise is an overview of what Bruce Lee himself followed as a diet-which is very useful for ideas. Though it may seem a bit out-dated and not as 'fresh' as various exercise books of today (especially any by some big name Hollywood star of our generation), I think at times that it's most important to get back to basics. Along with diet and nutrition is a bit about supplementation as well. You won't find anything about Creatine or N.O. Boosters but more natural, herbal remedies which are interesting to learn about.

The Art of Expressing the Human Body is not only informative but also very inspiring. Bruce Lee was much more than a martial artist.  He was an athlete-always full of insights and ideas that are very thought-provoking and motivational. You may not even be remotely interested in martial arts-but don't let that deter you from at least flipping through the pages of this great book because it's not JUST for martial artists. It's always good to find new ideas and see what worked for other people as every body is different...so you have to try something different to see what works for YOU.

Charlie Wilson, ACE Certfied Personal Trainer

Check out some video from Charlie's Fight for Fitness program that has been getting rave reviews!!

If you're looking for sound, un-biased food, nutrition, and health information you should try the Nutrition Action Healthletter, published by the Center for Science in the Public Interest (CSPI). The CSPI is a non-profit health advocacy group, which mounts educational programs and presses for changes in government and corporate policies.

Published 10 times a year, the Healthletter offers a wealth of information in only 15-20 pages. I find myself always reading it from cover to cover, and learning something in every issue. The writing is intelligent, while reader friendly to those without Nutrition degrees, and in certain sections delightfully funny.

My favorite section is called "Right Stuff, and Food Porn". It's not usually a comparison of two similar products. Rather, one product has the 'Right Stuff', meaning it's heathly, and the advertising is trueful, while the other, the 'Food Porn' product is largely unhealthy but the buyer would not necessarily assume that based on the packaging and advertising. And although written with a sense of humor I believe the writers are challenging, and encouraging you to make an informed decision about the food you buy.

And fast, yet very informative and entertaining read!

You can learn more about CSPI'S Nutrition Action Healthletter at www.cspinet.org.

Enjoy!!

Prep and cook time 30 mins. Makes 8 bars
1/4 cup orange juice
1/2 cup pitted dates
1 cup whole raw almonds
1/2 cup dried apricots
1/4 cup dried plums (prunes)
1/4 tsp. salt
1/4 cup raw pumpkin seeds
1/4 cup raw sunflower seeds

Preheat oven to 300 degrees. Pour juice over dates and let soak for 5 minutes.
Place almonds, dried apricots, and dried plums in food processor and pulse a few times until coarsly chopped. Add salt and dates with orange juice and pulse until mixture starts to pull together. Add pumpkin seeds and sunflower seeds, pulsing a few times just to incorporate.
Using wet hands scoop mixture onto a work surface and form into a log about 1 3/4 in. wide and 1/2 in. thick. Flatten into a bar and cut into 8 equal pieces.
Arrange pieces about an inch apart on parchment lined baking sheet. Bake 8-16 min. per side depending on how moist or dry you want them. Store in airtight container for up to 4 days or freeze them.

210 calories, 6 g. protein, 13 g. fat, 22 g. carbs, 3.5 g. fiber

CONTROLLING AGING
10 WAYS TO HELP RETAIN YOUTH AND PROLONG THE ONSET OF AGING

1. MUSCLE MASS- Americans tend to lose 6.6 pounds of lean body mass each year with the rate accelerating after 45.
CONTROL FACTOR: EXERCISE AND PROPER NUTRITION
2. STRENGTH- The average person loses 30 percent of his muscles and or nerves between age 20 and 70. Strength and size of remaining cells can be increased.
CONTROL FACTOR: RESISTANCE TRAINING
3. CALORIES- At age 70 a person needs 500 fewer calories per day to maintain body weight.
CONTROL FACTOR: REDUCE CALORIC INTAKE

4. BODY FAT- Fact: One in three Americans are clinically obese. The average 65-year old woman’s body is 43 percent fat compared to 25 percent at age 25.
CONTROL FACTOR: EXERCISE AND PROPER NUTRITION

5. BLOOD PRESSURE- Most Americans show an increase in blood pressure with age.
CONTROL FACTOR: EXERCISE AND PROPER NUTRITION

6. DIABETES- Some diabetes cases are caused by an increase in body fat and loss of muscle mass. “The couch potato!”
CONTROL FACTOR: EXERCISE AND PROPER NUTRITION

7. CHOLESTEROL- Bad cholesterol leads to heart disease, good cholesterol helps protect against it.
CONTROL FACTOR: EXERCISE AND PROPER NUTRTION

8. TEMPERATURE- The body’s ability to regulate temperature declines with age. “It’s ok to sweat!”
CONTROL FACTOR: EXERCISE AND PROPER NUTRITION

9. BONE DENSITY- Fact: One million fractures per year are due to falls in women with osteoporosis. Bones lose mineral content and become weaker with age.
CONTROL FACTOR- EXERCISE AND PROPER CALCIUM INTAKE

10. AEROBIC CAPACITY- The body’s efficient use of oxygen declines by 30 – 40 percent by age 65.
CONTROL FACTOR: AEROBIC EXERCISE

Adapated from Biomarkers by William Evans

If you've tried Kinesis give us your thoughts!

There are lots of great local hikes around Wenatchee. Pick your favorite of these two or add your own in the comments!

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