Day 152 - In 29 weeks, 6 days, 10 hours - I will be competing in the National Capital Fitness FIGURE competition!

www.nationalcapitalfitday.com

COME TO MY ZUMBA CLASS - Every Thursday at 1pm, Queen Street Goodlife!

Mixing up my ZUMBA routines.   I may bring out a few of my old routines that this group has never seen for some variety!

I am getting some feedback from my ZUMBA participants.
Finally....and I mean FINALLY....I heard what they like...and one lady said she doesn't like!  

It is unanimous; they love the Cupid Shuffle!  

AWESOME....I'll add that back into the mix!    

They also like the new routine to Paris (Ooh La La).....its a sexy number!!!  



I have this one routine that focuses on abs, obliques, hips, gluts and your arms are over your head for the entire routine!  Most of the ladies liked it....one says it hurts her arms.... BINGO!!!  it is supposed to hurt until the muscles become stronger!!!  then it won't hurt anymore!   I am learning a new routine, it is called Bounce (a Merengue)
  

Jared my personal trainer mixed it up this week!   OMG...the hamstrings.... were singing.....single-leg dumbbell straight-leg deadlift....  Yep...I was walking a little slower!    

BUT I LOVE IT!!!!  BRING IT ON! 
 

GET COOKING  

This is one of my "new"  favorites.  (FYI....I do NOT add dried fruit to mine, just cottage cheese and almond butter).  I place it in the freezer for about 20 minutes....then eat!  YUM!

Peanut Butter Cottage Cheese Snack
1 tablespoon peanut butter
1/2 cup fat-free cottage cheese
1/4 cup dried fruit
1/4 cup almonds
Directions:
1 First mix peanut butter with cottage cheese in a small bowl. Stir until completely blended.
2 Top mixture off with dried fruit and nut mix. I usually use dried bananas, apricots and raisins with almonds but there are tons of combination. Be creative!
3 Optional: 1/2 scoop whey protein powder for extra protein. I recommend Iso-Whey vanilla.
 
Be prepared, don't get caught HUNGRY or you will eat bad food!  

Preparation is the key to success!!!!

Top 20 Healthy Snack Ideas:
1.     Fat Free Greek Yogurt with granola or fresh fruit
2.     Protein shake – with or without fresh fruit
3.     Handful of nuts and fresh fruit
4.     Unsweetened/unsalted trail mix
5.     Sautéed spinach rolled in a Pita
6.     Quartered cucumber with feta rolled up in whole wheat
7.     Cottage cheese- with or without fresh fruit
8.     Fresh raw veggies and hummus
9.     Apple with 2 tablespoons nut butters like Peanut or Almond
10.   Cup of soup
11.   Left over portion from lunch or dinner
12.   Turkey & Swiss roll ups (Sliced Honey Maple Turkey Breast rolled up with Swiss  Cheese and wrapped in a full Romaine lettuce leaf
13.   Whole grain pretzels
14.   Cappachino or Latte with skim milk
15.   Air popped popcorn
16.   Low fat cheese and whole grain crackers
17.   Edamame
18.   Rice cakes with sliced banana and a tea spoon of honey
19.   Frozen fresh fruit
20.   KIND nut bars



List of High-Protein Foods and Amount of Protein in Each

 Chicken

• Chicken breast, 3.5 oz - 30 grams protein
• Chicken thigh – 10 grams (for average size)
• Drumstick – 11 grams
• Wing – 6 grams
• Chicken meat, cooked, 4 oz – 35 grams

Turkey

• Lean gound turkey, cooked 3.5 oz - 23.6 grams
• Roasted Turkey without skin, cooked 4oz. - 33.5 grams

Fish

• Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
• Tuna, 6 oz can - 40 grams of protein

Pork

• Pork chop, average - 22 grams protein
• Pork loin or tenderloin, 4 oz – 29 grams
• Ham, 3 oz serving – 19 grams
• Ground pork, 1 oz raw – 5 grams; 3 oz  cooked – 22 grams
• Bacon, 1 slice – 3 grams
• Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

• Egg, large - 6 grams protein
• Egg whites 1/4 cup - 6 grams
• Milk, 1 cup - 8 grams
• Cottage cheese, ½ cup - 15 grams
• Yogurt, 1 cup – usually 8-12 grams, check label
• Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
• Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
• Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

• Tofu, ½ cup 20 grams protein
• Tofu, 1 oz, 2.3 grams
• Soy milk, 1 cup - 6 -10 grams
• Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
• Soy beans, ½ cup cooked – 14 grams protein
• Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

• Peanut butter, 2 Tablespoons - 8 grams protein
• Almonds, ¼  cup –  8 grams
• Peanuts, ¼  cup –  9 grams
• Cashews, ¼ cup – 5 grams
• Pecans, ¼ cup – 2.5 grams
• Sunflower seeds, ¼ cup – 6 grams
• Pumpkin seeds, ¼ cup – 8 grams
• Flax seeds – ¼ cup – 8 grams

Turkey Meatloaf Muffins Recipe

Calories (per muffin): 181.9
Fats: 8.24 grams
Carbs: 4.65 grams
Protein: 22.2 grams

Ingredients ///

• 2 lbs ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped)

Directions ///

1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.

Makes 12 muffins.

Serving Size:
Women: 2 muffins
Men: 4 muffins