Featured article from the 100 Days of Dance Blog.

All recipe recommendations and nutrition advice by Organic Liaison Health Director Deborah Klein, MS, RD. Featured recipes included the Organic Liaison Recipe Collection.

This week’s featured recipe: Organic BBQ Chicken Plate
Recommended because: This delicious and balanced post-dance-workout meal gives you everything: carbs, protein, fiber and lots of veggies! The apple cider vinegar is also great for fat loss, helping to increase metabolism and reduce appetite.

Prep Time: 10 minutes.
Cook Time: 1 hour.
Servings:4 (15 oz./serving).

Nutritional Information: 318 calories per serving
Fat: 3.5
SatFat: 1
Trans Fat: 0
Cholesterol: 42
Carbs: 51
Sodium: 165
Protein: 21
Fiber: 7

Ingredients

As many ingredients as possible should be organic.

2 organic chicken breast halves with ribs, skinless

2 tablespoons barbecue sauce

3 cups cooked organic brown rice

Tossed salad:
1 bag ready-to-serve organic dark green lettuce mix

1 cup organic cherry tomatoes

1/4 cup dried cranberries

1/4 cup sliced green onions

1/2 organic cucumber, sliced

1/4 cup diced mild chili pepper

1/4 cup diced organic red bell pepper

1 grated organic carrot

Black pepper and organic raw apple cider vinegar, unfiltered

Directions

Preheat oven to 400 degrees. Top each chicken breast with a tablespoon of barbecue sauce. Bake until done (done when no longer pink in center), about 45-50 minutes. Cut each breast in half.

Meanwhile, prepare rice according to package directions and cook in rice cooker or on stove. Prepare salad, dividing ingredients between 4 dinner plates or serve in one large bowl.

Serve chicken and rice on small salad plate. Serve salad on large dinner plate. Allow everyone to top with vinegar and pepper before eating.

Featured excerpt from the 100 Days of Dance Blog.

Zumba is a craze that is sweeping the nation. Many health clubs, community recreation departments, and even senior citizen communities offer Zumba. While Zumba classes differ from club to club and from instructor to instructor, all Zumba classes use Latin-inspired music, have a dance party atmosphere, and are filled to near-capacity because of Zumba’s popularity.

History of Zumba

Zumba was created by Beto Perez in the 1990s. It started as a fluke. One day Beto showed up to teach a group fitness class and did not have his aerobic music. Quickly improvising, he pulled out some of his favorite personal music—Latin music with a dance beat—and got his class dancing. The class was so much fun that it was a smashing success!

Benefits of Zumba

Possibly the biggest benefit of Zumba is that it is so much fun! People look forward to going to class and working out. At its core, Zumba is a cardio workout, which burns calories and improves cardiovascular fitness. However, depending upon the way the instructor teaches it, Zumba can improve muscle tone and body strength. Zumba is also a great stress reliever. The sweating, dancing, and occasional shouting involved in Zumba will release stress and tension in your body.

Zumba Spinoffs

With its growing popularity, Zumba has branched out with several spinoffs. Zumba.com reports there are five different kinds of Zumba classes available.

1. Zumba Fitness is the original Zumba, a cardio workout in a fun dance-like environment.

2. Zumba Gold is a version of Zumba tailored to the needs and abilities of older adults.

3. Zumbatomic is Zumba tailored towards children ages 4 – 12.

4. Zumba Toning uses a toning stick, and while it is still cardiovascular, it emphasizes body sculpting as well.

5. Aqua Zumba is done in the pool.

Find a Zumba Class

With over 90,000 locations offering Zumba, it should not be hard to find a class near you. Start by checking with your local health club. Some YMCAs offer Zumba, and many communities are now offering classes through their recreation departments. To find a Zumba class near you, visit Zumba.com and enter your zip code. If you cannot find a class near you, Zumba.com offers a DVD workout as well.

Tips for First Timers

Wear PROPER SHOES – cross training shoes, aerobic dance shoes, and dance sneakers (the ones with the round pivot point on the ball of your foot) are good. Even if you have old sneakers with well-worn treads, choose those over running shoes. Drink PLENTY OF WATER before, during and after class. ?Hydration is very important!

DON’T worry about the steps! Zumba is all about having FUN while getting FIT! There are NO MISTAKES in Zumba! As long as you’re BREATHING, as long as you’re MOVING, as long as you’re HAVING FUN, you’re doing Zumba correctly!?ANYONE CAN DO IT!

Join the millions of other people world-wide who have changed their lives for the better.

Featured excerpt from the 100 Days of Dance Blog.

Reasons to try Yoga:

1. Yoga Increases Flexibility: Specific yoga postures positively affect various joints and stress points of the body. Yoga enhances lubrication of the joints, ligaments and tendons, making them flexible and functional.
2. Yoga is a Complete Workout: Yoga is perhaps the only form of exercise that ensures the workout of internal organs and vital glands in a meticulous manner—which cannot be stimulated externally by any other means.
3. Yoga Helps Detoxification: The gentle stretching of muscles and joints and the comprehensive workout of various internal organs can improve blood flow. A healthy blood flow is essential in flushing out toxins and providing nourishment to every cell in the body. Yoga can slacken the pace of ageing and increase vitality.
4. Yoga Enhances Immunity: Yoga helps you to improve immunity by stimulating the internal organs. It is therapeutically useful in ensuring a healthy body and mind. Yoga is a popular rejuvenation and relaxation technique, with many benefits, such as relieving back pain and easing stress, and imparting an overall feeling of goodness.
5. Yoga Soothes the Mind and Body: Yoga considers mind and body as a single entity and believes that the body has a capacity to heal itself in the right environment. Yoga stipulates that correct body postures, alignment, breathing techniques and movement patterns, can help you to relax even under stress. Yoga practitioners always enjoy stability and emotional bliss even during emotional turmoil and stressful conditions. The American Institute of Stress has accepted yoga as a stress bursting practice.
6. Yoga Provides Physiological Benefits: Yoga decreases anxiety and brings down high pulse rate and blood pressure. It is understood that during various levels of meditation, your alpha, theta, delta, and beta waves increase. Yoga can bring relief to patients suffering from respiratory tract infections and breathing difficulties. It optimizes gastrointestinal function and excretory functions. Yoga improves sleep, memory and the depth of perception, while enhancing energy levels and dexterity skills.
7. Yoga is Easy to Practice: Yoga is simple and ideal for every age group as it involves slow and static movements. It has a minimal risk of muscle injury and is low calorie consumption activity where the main thrust area includes breathing techniques.
8. Yoga Tones up the Muscles: Yoga helps you to shed extra fat and flab and to tone up the muscles, improving the general appearance.

Types of Yoga

There are over a hundred different schools of Yoga. Some of the most well known include:
Hatha Yoga
Raja Yoga
Jnana Yoga
Bhakti Yoga
Karma Yoga
Tantra Yoga
Kashmir Shaivism

Burning Calories: For 1 hour, a 150 lb. person would lose 180 calories doing Hatha Yoga, 351 calories doing Ashtanga yoga, 477 doing Bikram, and 594 calories doing a Vinyasa session.

Featured excerpt from the 100 Days of Dance Blog.

RUN FOR LIFE
There are many health benefits associated with running. Many doctors recommend running to reduce chances of a stroke, heart disease and hypertension. Studies indicate that running reduces the chances of contracting breast cancer. Runners even age more slowly because of natural human growth hormones released during the exercise. This is the same hormone that some people inject into the face to achieve a younger and healthier appearance. When you make running a habit, your muscles get toned, your joints become more flexible and your bones grow stronger. Ideal for managing weight, running is a healthy addition to your exercise regime.

STRETCH FOR SUCCESS
Stretching before you begin running warms up your muscles, increases blood flow and helps you avoid injuries. However, even stretching has controversy attached to it. Some runners think stretching cold muscles leads to tears and strains—the very injuries you’re attempting to prevent by stretching. Professionals suggest walking for five minutes prior to stretching. Walking helps warm up the muscles gently, so you can stretch without straining. The bottom line is that you should develop a routine that works for your body. Going slowly in the beginning and warming up either by walking or stretching is always a good idea.

GO RUNNING, BE HAPPY
Running is a great way to rev up your metabolism and increase your energy levels. Running releases endorphins, the chemicals in the brain that make you feel happy; this is how the expression “Runner’s high” came about. You can go from feeling fatigued and devoid of energy to feeling excited and energized within the same 20-minute run.

THE RIGHT RUNNING SHOE
at their largest. You might also try buying a half size larger than normal to allow for the movement of running. Look for cushioning to act as a shock absorber. Find shoes that are comfortable and offer support. Shop with a professional; consult with a knowledgeable sales associate or fitness savvy friend. Don’t go to a discount store for a pair of pretty athletic shoes. Remember, pretty won’t help when your feet hurt.

100 Days of Dance has passed Day 50!

Kelly Preston, looking slim and sexy in her size-4 post baby body (at 49 years old!) joins Kirstie and a jet-setting crew for a dance tribute to Frank Sinatra’s Come Fly with Me.

If you’re not on-board with 100 Days of Dance yet, it’s not too late—plenty more fun and surprises await! Join the Movement, for FREE!

Loving Kelly’s svelte shape? See how she lost 40 lbs. and got her teenage figure back with Organic Liaison.

Keep on Dancing,
100 Days of Dance

Featured excerpt from the 100 Days of Dance Blog.

Developed from the rehabilitation techniques of Joseph Pilates, the Pilates method is a unique system of specific, linked exercises, coupled with focused breathing patterns, often described as a cross between yoga, stretching and calisthenics.

TIPS TO IMPROVE YOUR PILATES WORKOUT:

Qualified instruction is helpful. If you belong to a gym or health club, check the aerobics schedule to see if Pilates is offered.

Be sure to focus on technique and form: proper breathing, correct spinal and pelvic alignment, and complete concentration on smooth, flowing movements.

Each Pilates exercise may be modified to allow for a range of difficulty ranging from beginner to advanced. Create a workout that best suits you now, and then increase the intensity gradually as your body conditioning improves. Stay in the moment to get the most out of your Pilates workout!

WHAT MUSCLES YOU WORK:

Pilates:
- Enhances “core” strength and flexibility in muscles of the abdomen, back and legs.
- Increases lung capacity and circulation through deep, healthy breathing.
- Improves posture, balance, agility, economy of motion, bone density and joint health.
- Helps prevent sports-related injuries by promoting muscular balance.
- Creates positive body awareness.

HOW NOT TO GET HURT:

Pilates is considered a very safe and gentle exercise system since many of the exercises are performed in reclining or sitting positions, and most are low impact and partially weight bearing.

As with any new exercise program, start out slowly and only go as far as your body will allow. Gently work up to the more difficult exercises and be mindful of what you’re doing.

ESSENTIAL EQUIPMENT:

Pilates exercises may be done using a floor mat or with specially designed equipment.
Most Pilates classes have been adapted to the floor mat and may use equipment such as a ring, band or ball.

Specially designed Pilates equipment can be found in health clubs, gyms or Pilates studios and can be thought of as a cushy pad on rollers. You use straps to move the pad, using your own body to strengthen and lengthen your arms and legs, as well as your core abdominal and back muscles.

Although you don’t need special equipment to get a good workout, using special Pilates equipment may enhance your workout by helping you take advantage of your own body as resistance.

If you don’t have Pilates classes or studios in your city, or you want to workout at home, then try a video!

10 BASIC THINGS TO KNOW ABOUT PILATES:

1. Pilates is a physical fitness system – it is not a derivative of yoga
2. Pilates is incomplete without method and apparatus
3. Pilates requires maximum concentration
4. ‘Contrology’ is Pilates’ second name
5. Breathing is the key
6. There are 2 versions: Mat-based Pilates and Equipment-based Pilates
7. Quality is more important than quantity
8. Be cautious– before and while practicing Pilates
9. Pilates caters to everyone
10. Pilates will challenge your body

Mario meets Kirstie on the dance floor on Day 29 of 100 Days of Dance! After a spicy (and sweaty!) Mambo session, they talk upcoming celebrity cameos and the 100th Day finale… with Mario?

How does Kirstie get inspired to live healthy and energized to dance every single day? With Rescue Me!

Watch the Video »

Featured excerpt from the 100 Days of Dance Blog.

Swimming is a low impact exercise that works every muscle in your body. So those with health conditions such as arthritis and back pain, and women who are pregnant, can swim with little risk. Aqua-aerobics classes take place in the pool, and use the water as resistance (weight) for toning. It is usually done in shallow water.

Swimming provides exercise and recreational fun for people of any age, size or fitness level. Basic swimming strokes are easy to learn in a few lessons. Swimming lessons are offered for children and adults alike, and learning to swim can create opportunities for fun and fitness.

Overall Benefits to Swimming

Swimming workouts improve cardiovascular health, raising your heart rate quickly since many muscles are involved. As you become a better swimmer, your heart rate will decrease because your body is getting oxygen to the muscles more effectively, and your heart doesn’t need to beat as fast.

Swimming also improves strength in the arms and legs, providing resistance training with every stroke.

5 More Reasons Why You Should Swim

#1. It’s a good alternative for strength training. YCup your hands while swimming or use devices such as swim paddles (many are like webbed gloves) to increase resistance.

#2. It provides an aerobic workout for people who find running too jarring on their joints. (Keep in mind: Your heart rate may not reflect intensity the same way it does on land. It can be as much as 17 beats per minute slower, in part due to water’s buoyancy and cooling effects.)

#3. It will probably not leave you injured or make your muscles sore because water reduces your weight by over 90 percent.

#4. You can achieve long-term flexibility because you can move your joints through a wider range of motion. (When stretching on land, certain muscles may have to restrict their movement to maintain posture or joint position.)

#5. The pool is a fun place to feel like a kid again. A water class can leave you surprisingly calm, yet energetic.

Featured excerpt from the 100 Days of Dance Blog.

Jumping rope is more than just a childhood recess activity. It’s a great option for doing cardio. Jumping rope for 10 minutes at 120 RPM produces the same cardiovascular fitness as the following activities:

(Activity: Time)
Cycling: 2 miles in 6 minutes
Handball: 20 minutes
Jogging: 30 minutes at a moderate pace
Running: 1 mile in 10 minutes
Swimming: 720 yards in 12 minutes
Tennis: 90 minutes (singles)

5 More Reasons To Jump Rope

#1. You can do it anywhere.
#2. It works the whole body.
#3. No specific training is needed.
#4. It’s an inexpensive workout.
#5. You don’t have to worry about the weather.

Now a ravishing brunette, Kirstie tells Jay Leno about going “dark” for her new sitcom, The Manzanis, and how she’s keeping the weight off with her own Rescue Me Weight Loss Elixir.

Kirstie also invites Jay to join in on her New Year’s resolution:
100 Days of Dance.

Watch the interview to hear Kirstie talk about wish lists, dancers, Kardashians, and Broadway!

Click here to watch the interview on NBC!