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.

Organic Liaison Health Director Deborah Klein, M.S., R.D. answers your health and nutrition-related questions!

Need her expert advice? Visit the Organic Liaison Member Support page!

If you’re traveling—either for work or vacation—it’s sometimes hard to keep up with your diet. Organic Liaison Members have frequently asked how best to follow the Organic Liaison program while on the road.

ORGANIC LIAISON SUPPLEMENTS

Not to worry! The Organic Liaison lifestyle can be implemented wherever you are and wherever you go.

If you’re flying, you can still carry your Rescue Me with you on the plane if you put the condensed formula in a 3 oz. container (the maximum amount of liquid that can be taken aboard a plane). You can find 3 oz. travel-size plastic bottles at your local drugstore. Just place the bottle in a zipped sandwich bag and that will take care of 3 days worth of traveling, as 1 oz. equals 1 serving of Rescue Me. You can also take Nightingale in travel-size bottle, carrying 1 teaspoon of formula for each day that you are gone.

Regarding temperature, as long as Rescue Me and Nightingale are not in direct sunlight, they are fine for transporting. However, when you arrive at your destination, be sure to put your Rescue Me and Nightingale in a refrigerator.

As for Release Me, Pagoda and Relieve Me, they do not need to be refrigerated; you can store them in your luggage in a zipped plastic bag.

SNACKS

In addition to your Organic Liaison supplements, pack snacks! Bring along your favorites from our selection of organic snacks from the Organic Liaison store. Also, bring some trail mix, for a balanced non-perishable snack to munch on. Make your own trail mix: with roasted peanuts (choose peanuts with no oils added), raw almonds, other nuts/seeds, and raisins or dried blueberries/cranberries (choose something with no sugar and no additives). That way, you will be snacking healthily while on the go—which prevents overeating when you get to restaurants.

DINING OUT

When dining out, remember 2 basic rules:
1. Choose a restaurant that serves organic foods. Members can map one nearby using the Organic Liaison Locator (also available on our FREE iPhone App).
2. Be proactive! Take charge when you order. This is your health, so don’t be afraid to order your meal exactly the way you want it!
3. Indulge with balance. Part of the OL plan is to enjoy indulgences while remembering to keep within your recommended calorie limit. When choosing an indulgence, count it as the carbohydrate portion of your meal (then, make sure you eat it with a protein and veggie serving).

Examples:
- A typical serving of wine (6 oz.) equals 123 calories. This counts as ¾ cups (approx. one fistful) of starch.
- A small slice of chocolate cake (approx. 1-inch thick) equals 340 calories. This counts as 2 cups (approx. 2 fistfuls) of starch.

Get more dining out tips, here.

Now, go out there and have a fun, safe, well-balanced and energizing trip!

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Learn more about the Organic Liaison Program!

[Image: from Flickr Photostream/Creative Commons]

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

Featured Article from the Organic Center.

1. Requirements to Display the USDA Organic Seal—Products that display the U.S. Department of Agriculture (USDA) organic seal are certified by the National Organic Standards Board to meet requirements for organic growing, production, handling, storage, and processing practices.

2. Assurance of Organic Ingredients—The USDA organic seal ensures buyers that the products they purchase contain at least 95% organic ingredients.

3. Pesticide Testing Program— Farmers must provide a history of every substance applied to their land for the past three years and pass a rigorous pesticide residue testing program. Toxic synthetic pesticides are never allowed in organic production.

4. Animal Health and Welfare— The organic seal verifies that farmers do not use antibiotics or growth hormones, and that they use 100% organic feed and provide animals with access to the outdoors.

5. Environmental Health—Promotion of ecological balance, conservation of biodiversity and the cycling of resources are key components that producers must adhere to in order to comply with USDA organic certification. Synthetic fertilizers and sewage sludge are not allowed on organic farms.

6. Avoiding GMOs—USDA certified organic products are your best protection against genetically modified ingredients.

7. External Inspections—30,000 onsite inspections are conducted by certification agents every year to ensure that farmers and producers are in compliance with USDA organic standards.

8. Third Party Verified—Beginning with seed selection and soil management, an accredited third-party certification agency audits farming, processing, handling, storage, and packaging facilities to ensure compliance with organic seal regulations.

9. Audit of Third Party Certifiers—Third party certification agencies are routinely reviewed to be certain that their auditing methods are up-to-date and meet national regulations.

10. Heavy Penalties for Non-compliance— A fine of up to $11,000 can be imposed on any person who knowingly sells or labels a product organic that is not produced and handled in accordance with the standards set by USDA.

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For more information visit The Organic Center at www.organic-center.org and www.generationsoforganic.org.

Information sourced from the following:

National Organic Program: www.ams.usda.gov

CCOF: www.ccof.org

National Organic Standards Board: www.ams.usda.gov/NOSB

© 2012 The Organic Center, Boulder, CO 80308

Exclusive organic recipes from Kirstie’s Kitchen!

Valentine’s Day is for love and indulgence – especially chocolate. This year, cozy up with these warm, delectable (and low-cal) desserts.

Note: All 3 recipes are included in the Organic Liaison Recipe collection, accessible to Organic Liaison members. Learn more about how to begin your Organic Liaison weight loss journey today.

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1. Chewy Chocolate Gingerbread Cookies

Preparation Time: 30 minutes

Cooking Time: 12 minutes

Servings: 24. Each serving: 1 cookie.

Ingredients:

8 tablespoons organic whipped buttery spread (e.g., Earth Balance brand, no hydrogenated oils)
1 tablespoon grated organic ginger root
1/2 cup organic dark brown sugar, packed
1/4 cup raw agave nectar
1/2 cup unsulfured organic molasses
1 1/2 cups plus 1 tablespoon organic, unbleached all-purpose flour
1 1/4 teaspoon ground ginger
1 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground nutmeg
1 tablespoon organic cocoa powder (non-alkaline)
1 teaspoon baking soda
7 ounces semisweet chocolate chips

Nutritional Information 146 calories per serving
Fat: 6.8
SatFat: 4.1
FatPercent: 0
Cholesterol: 10
Carbs: 21.1
Sugars: 12.9
Sodium: 56
Protein: 1.5
Fiber: 0.9
Vitamin A: 125
Vitamin C: 0
Iron: 1.2
Calcium: 19.5

Directions:

n the bowl of an electric mixer, fitted with the paddle attachment, beat margarine, ginger, and sugars until whitened, about 4 minutes.

Add molasses and dry ingredients; scrape bowl and mix well. Mix in chocolate; turn out onto a piece of plastic wrap. Pat dough out to about 1 inch thick; seal with wrap; refrigerate or freeze until firm, 2 hours or more.
Heat oven to 300°F.
Roll dough into 1 1/2 inch balls; place 2 inches apart on baking sheets. Refrigerate 20 minutes. roll in granulated sugar. Bake until the surfaces crack slightly, 10 to 12 minutes. Let cool 5 minutes; transfer to a wire rack to cool completely.

2. Chocolate Banana Cream Pie

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Servings: 8. Each serving: 1/8 pie.

Ingredients:

1 box (12 oz) firm organic silken tofu
1/2 cup organic cocoa powder (non-alkaline)
1/3 cup raw agave nectar
1 Tbsp vanilla extract
3 ripe organic bananas
1 graham pie crust or 1 cup organic graham crumbs and
1 organic cereal bar

Nutritional Information: 184 calories per serving
Fat: 3
SatFat: 0.5
Trans Fat: 0
Cholesterol: 0
Carbs: 33
Sugars: 17
Sodium: 145
Protein: 6
Fiber: 3.2
Vitamin A: 337
Vitamin C: 79
Iron: 0.5
Calcium: 33

Directions:

Preheat the oven to 325ºF. Place the tofu, cocoa powder, agave nectar, vanilla and bananas into a blender or food processor and blend until smooth. Pour into the graham crust and place in the center of the oven. Bake until firm in the center, about 30 minutes. Chill thoroughly before serving, about 3 hours.

Graham pie crust:
1 cup organic graham crumbs

1 organic cereal bar
Grind crumbs and cereal bar together in food processor. Spray pie pan with cooking oil then pack crumbs into pan.

Serving suggestion: Serve with a few slices of banana and a dollop of organic whipping cream on top.

3. Chocolate Pudding

Preparation Time: 10 minutes

Servings: 4. Each serving: 1 cups.

Ingredients:

1 box organic firm silken tofu (12 ounces)
1/3 cup fortified organic soymilk
1/3 cup raw agave nectar
1/4 cup organic cocoa powder (non-alkaline)

Nutritional Information: 151 calories per serving
Fat: 2.7
SatFat: 0.2
FatPercent: 0
Trans Fat: 0
Cholesterol: 0
Carbs: 25.1
Sugars: 21.7
Sodium: 79
Protein: 9.4
Fiber: 0.3
Vitamin A: 7.2
Vitamin C: 0
Iron: 3.6
Calcium: 52.5

Directions:

Place tofu, agave nectar and cocoa powder in a blender. Start blending while adding the milk slowly. Blend until smooth. Place chocolate pudding into four individual serving dishes (about 2/3 cup per serving).

Chill for at least 20 minutes before serving. If you plan to make this pudding a day ahead of time, refrigerate it in one large batch then place in serving dishes at service time. Optional suggestion: we like to serve the pudding garnished with a few chocolate chips and fresh organic fruit.

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Happy, healthy eating! If you like these recipes and would like more sneak peaks into the Organic Liaison Recipe Collection, sign up for a free account to receive our updates!

[Image from Lin Pernille Photography's Flickr Photostream/Creative Commons]

You’ve been asking for it. We’ve been perfecting it. And now it’s here!

The new Organic Liaison App is available in the Apple App store today.

Now, it’s easier than ever to track your weight loss on-the-go. From your iPhone, iPod Touch, and iPad*, you can quickly:

- Weigh in every morning
- Fill in your Daily Journal throughout the day
- Check your Menu Planner while grocery shopping
- Look up calories with the Calorie Calculator
- Browse exclusive Organic Recipes on the fly
- Navigate to the nearest organic restaurant with the Locator
…. and more!

So, get your mobile weight loss on. Download the app now »

Not yet an OL Member? Check out how the program works and all the incredible weight management tools you can access with the brand new FREE Organic Liaison App »

*Enhanced iPad version will be available soon!

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 »