Healthy Albondigas Soup (Mexican Meatball Soup)

This is a favorite of mine that my grandmother made for me as a child.  A nice hearty soup of tender meatballs.  Soups are wonderful warm and soothing during the cold upcoming months.  Albondigas (Meatballs) are a great source of protein and fiber.  I've developed a new recipe to make the low fat and healthy!

RECIPE

Meatballs

• 1 lb Lean Ground Turkey
• 1 egg, beaten
• 2 garlic cloves, minced or chopped
• 1/2 carrot, minced
• 1/2 cup cooked brown rice
• 1/2 cup cilantro, chopped
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 teaspoon ground cumin

Albondigas Soup

• 6 cups Chicken Broth (I usually use nonfat and low sodium)
• 1/2 cup onion, chopped
• 3 stalks celery, cut in chunks
• 1 (16 ounce) can diced tomatoes (with nothing added)
• 1/2 teaspoon ground cumin
• 1 teaspoon oregano
• 1/2 cup cilantro
• 1 large zucchini, sliced
• Salt
• Pepper 

Directions:

1.     Make the meatballs first: Combine everything and mix thoroughly.

2.     Form meatballs and roll between your palms (Otherwise, meatballs will fall apart in the soup).

3.     You should make around 20 to 24 meatballs, set aside.

4.     Combine chicken broth, onion, celery, tomatoes and their liquid, cumin, oregano and cilantro leaves in a large pot.

5.     Bring to broil, and reduce heat and simmer for 10 minutes.

6.     Drop meatballs in the soup (Make sure the soup is slightly boiling, the meatballs need to be cooked quickly).

7.     Return to simmer and cook another 10 minutes.

8.     Add zucchini and cook 10 minutes

9.  Season with salt and pepper, to taste.

Serves 8
Calories: 146, Fat: 6, Carbs: 9, Protein: 15.



Pre and Post Workout Nutrition

Ever walk into the gym with no energy and yet expect to go all out on your workout?  Are you starving after a workout and then gobble whatever you can lay your hands on?  Your performance during a workout and your recovery afterward can be improved by what you eat.  At the recent IDEA fitness conference I received some interesting information from Registered Dietician Scott Josephson and wanted to share it all with you.  When weight loss is the goal, workouts need to be effective and with moderate to high intensity.  In order to achieve this level of energy, you need to consume carbohydrates.  Carbs are our friend especially when we are training.  Small amounts of carbs before and after your workout reap great benefits. 

The advantage of consuming carbs before a workout is that it provides quick energy.  Try consuming these carbs within 1 hour of workout.  Here are some healthy options:  fruits (my personal favorite), low fat muffin, medium baked potato, medium bagel, 1 cup low fat yogurt, small bag of pretzels, 1 cup pasta, or graham crackers.  This quick energy will allow you to work harder during your workouts thereby allowing you to burn more calories. 

Carbs are great after your workout as well. In a recent study by the International Journal of Sports Medicine, seven endurance-trained men ran on a treadmill at 90 minutes on two separate occasions.  In both instances, after a four-hour recovery, they ran to exhaustion at the same speed.  Twenty minutes into the recovery they were fed a meal.  One time the meal had a high Glycemic Index (GI); the other time the meal had a low GI.  The subjects ran 15.2% longer after consuming high Glycemic Index (GI) foods compared to the Low Glycemic meal.

Okay, so maybe we are not all marathon runners, athletes, or fitness instructors that workout several hours each day.  For those trying to just get in shape, Scott Josephson R.D. recommends eating within 30 minutes after your workout 2:1 ratio of Carbs to Protein.  An Isolated whey protein is a great option as it is fast digesting and the best form of whey protein.  Whenever buying supplements, always remember to look for the NSF label. 

Remeber to always consider the quality of the food you eat and how much you're eating.  Carbs are great before a workout, but eating to many carbs can make you feel sluggish.  Make the most of your workout with the right food choices.  What's on your plate for tomorrow before and after your workout? 

References:
Wong, SH, ET AL "Effect of Glycemic Index Meals on Recovery and Subsequent Endurance Capacity." International Journal of Sports Medicine, 12, NO. 30 (2009): 898-905

Josephson, Scott "Women, Weights, & Results."  Presentation at IDEA World Conference.  Los Angeles, CA. 2011

Fitness Parties - A New Way to Workout

We just wrapped up an awesome Powerhouse Zumba Party.  Could you imagine 3 hours of Zumba?  In a party atmosphere, anything is possible.  That party atmosphere was created by great music, dance moves, food, and wine!  Wine and Zumba?  It helped loosen people up.  Our guests were supplied with top of the line wine sponsored by www.wine-street.com.  Then venue was supplied by Tiffany Moore of Moore Dancing www.mooredancing.com.  Not only was the venue a perfect dance studio, but it also had a great view of the city. 

People came from all over L.A. including the Valley, Playa del Rey, Culver City, Mid city, UCLA, Beverly Hills and even Orange County.  Their main draw to the event was to join their Instructors Wil-son Williams, Corey Coombs, and me!  The instructors and I added more party elements by incorporating a live DJ, lights, high energy, and live drummer.  The 3 hours went by so fast.  I totally burned off that hot dog I ate for lunch.

Fitness parties are a fabulous way to do something fun and healthy with your friends.  It is also entertainment for your guests. 
Join us for our next event or throw your own fitness party.  For more information on fitness parties, email me at disco.lemonade77@gmail.com. Wil-son Williams also throws Zumba parties at Club Zanzibar in Santa Monica.  For more information on his Club Zumba nights check out his website at www.wildancefit.com.  

Why I love Zumba

I've been involved in fitness for nearly 10 years.  I enjoyed running and lifting weights.  Ocassionally, I participated in group fitness classes.  I've also probably tried every workout imaginable including yoga, pilates, spin, Kangoo, Kettleball, etc.  However, I never committed myself to any of these for longer than a couple of months.  I would get bored or side tracked by more tempting things like happy hour.  In January of 2010 I found myself at the Sports Club LA looking again for a new workout or something different to motivate me. 

I heard about Zumba from a friend of mine, but I had no idea what it really was.  I saw that Zumba was being offered at my new gym and so I decided to give the class a try.  I took my first Zumba class with Wil-son Williams and fell in love with the class.  How could I have known about this sooner?  Where has Zumba been all my life? His music and moves transported me from the gym out onto the dancefloor at a club.  Not only did I have a blast but I felt like I got a really great workout.  I'm a pretty hardcore chic when it comes to working out.  I want to be pushed to the max and I definitely felt challenged by this workout.  I became one of Wil's followers and found my motivation for working out. 

My financial situation changed once I quit my full time job and I could no longer be a member at Sports Club LA.  Ahhhh, the sacrifices....  I quit my full time job to pursue my passion of being in the health field.  I decided to teach fitness part-time while I pursued Nursing School.  When I thought about what I would teach, Zumba was at the top of the list.  I never thought I could be a dance fitness instructor.  After all, I never had any sort of formal dance instruction or training.  However, I loved to dance and I loved fitness.  I think that applies to most people.  The awesome thing about Zumba is that it is for everybody no matter how much dance experience you have or what your fitness level is.  I've seen women of all ages (as old as 85 and as young as 8) having a blast shaking their booties to the "Wiggle Wiggle" song.  I can't think of anything else where I've seen so many different people having this much fun and getting a great workout at the same time. 

I've seen Zumba form new friendships.  Students start to bond with one another and become like family.  I've also noticed that among Zumba instructors there is a huge network of support. Instructors will come to others events or share choreography.  I'm really impressed by how Zumba has attracted a particular type of instructor who is caring, fun, and supportive. 

Now to the most important reason why I think Zumba is awesome is because it is such an effective workout for weightloss.  When I started taking Zumba classes I was 160 pounds at 5'5".  I've lost a little over 20 pounds since then and lost several sizes in my clothes.  I fit into things today that I haven't fit into since my "skinny days," but they fit even better because I've lost more inches.  Zumba is not just a cardio workout, but is intermittent training which spontaneously changes between high and low intensity.  This spontaneous change will constantly keep your muscles challenged.  The challenge your muscles experience effects your metabolism as you begin to build more lean muscle.  Remember that muscle burns fat and the shrinking begins!  Several of my students that are consistent with 4-5 Zumba classes a week have experienced weight loss from 5-15 pounds in 3-5 months.  I still can't believe I'm losing weight and getting in shape by dancing.

Lastly, I love the music.  Zumba is excellent if your love for music expands beyond the continent because you can use all types of music including Calypso, Cumbia, Arabic, Salsa, Hip Hop, Samba, Merengue, and Reggaeton.  What makes a good Zumba song for me is good bass, a fun beat, a little sexy, and a bonus if there are a few theatrical elements like in "Mueve la Colita." 

I know that Zumba changes lives because I witness it everyday changing the lives of my students.  It has also changed my own life.  If you go to a Zumba class, you'll know why we always say "Zumba Love."