Zumba has created this Food and Health course in partnership with well-known experts Dr.Mark Hyman, Dr.Neal Barnard, and Lisa Dorfman, RD.
Christy is a graduate of the Plate by Zumba instructor course.
Zumba©, Plate by Zumba©, & the Zumba Fitness© logo are trademarks of Zumba Fitness, LLC, used under license.
I am: “I am a Plate by Zumba™ Coach”
I am Not:
“Nutrition coach,” “nutrition counselor,” etc.
I may provide general, non-medical nutrition information – which includes, but is not limited to, the following:
1.Principles of good nutrition and food preparation
2.Foods to be included in a normal daily diet
3.The essential nutrients needed by the body
4.Actions of nutrients in the body
5.Effects of deficiencies and excesses of nutrients
6.Food or supplements that are good sources of essential nutrients
Highlights from our Healthy Eating Promotion
Please take advantage of this information that is part of our Plate by Zumba course. Those who attend class have an opportunity to "test" their knowledge and will receive an invitation-only Zumba class free for participating.
Sugar is the biggest threat to our health because of the epidemic of insulin-resistance and all of its side-effects.
Type 1 Diabetes is when the pancreas no longer produces insulin. Sugar can't be absorbed by cells and it stays in the blood resulting in elevated blood sugar levels. Type 2 Diabetes is when cells become immune to insulin; more must be produced. Insulin is stored as belly fat. It causes inflammation and is the root of chronic disease. Alzheimer's Disease is now being called Type 3 Diabetes because it can be caused by continual, elevated blood sugar.
Sugar is so addictive. Mice were given sugar and cocaine for 15 days. At the end of the 15 days, 40 of 43 mice chose sugar over cocaine. Sugar has increased in our food 20x over what it was 50 years ago. Today, 80% of the processed food in our grocery stores has added sugar. High Fructose Corn Syrup disrupts the hormones in our body that trigger hunger and fullness. It is 3xs more addictive than heroine. Sugar should be limited to 6 tsp or 25 grams per day. People ask about various natural sugar substitutes all the time. Real, whole fruit is the only source of sugar that is good for us. Watch your labels. You'll be surprised how much more sugar you're getting than you think. Lots of foods turn into glucose; some slower than others. The Glycemic Index (GI) is how quickly a food raises your blood sugar. The Glycemic Load (GL) is how much of the food turns to glucose. Plant-based nutrients; phytonutrients, are low GL. Here's a good article on foods and their GL ranking. White flour increases spikes of insulin and belly fat more than sugar. Artificial Sweetener increases your risk of obesity by
200% and it is worse than sugar. Refined carbs, white flour, and sugar are harmful brain foods. You can reduce the glycemic load of food by eating good fats, fiber and protein. What you eat with carbs impacts the speed of it turning into sugar. Eat your fiber first. Pasta dinner? Have a salad first. Think plants before grains.
Your body has a response to all the unnatural and unhealthy things we feed it (and that we're exposed to). It's called inflammation. Your body tells you things all the time. We just don't listen. Body talk includes: headache, stomach ache, joint pain, gas, bloating, swelling, and skin issues, etc. Inflammation is the internal version of slamming your finger in the car door...over/over again. Fillers, stress, toxins, and improper fats can all cause inflammation. Omega 3 is an anti-inflammatory while Omega 6 causes inflammation. Soy is the leading source of Omega 6 in our diets. Eliminating as much soy as possible can improve your ratio of Omega 3 (good) to Omega 6 (bad). Check labels for soy & soy-related products and steer clear if there's an option. Depression is linked to inflammatory foods; flour, sugar, dairy, and Omega 6. Monosaturated fast is the best type of fat found in Olive Oil and Avocados. Hydrogenated oil is made by heating an oil to 500°+ and then injecting it with a metal, like nickel or aluminum, to make it solid at room temperature. Metals scar the internal walls of your arteries-causing high blood pressure and more. Another reason processed food isn't good for us. Hydrogenated Oil. Milk causes more allergies and inflammation than most other substances. IGF-1 (Insulin-like Growth Factor-1) is a natural hormone in milk that promotes cell growth. The concern is that it can also promote the growth of unhealthy cells in adults (like cancer cells). Casein in milk is a hormone that creates a bond between mama and baby cows; keeping them coming back for more to grow big and strong. All milk contains that hormone which is why milk is an addictive substance. These things coupled with the inflammation produced by milk in humans are why Plate suggests you eliminate dairy from your diet. High levels of the male hormone, testosterone and the female hormone, estrogen, can contribute to cancer. Folate repairs damaged cells and can be found in leafy greens. Fiber helps sweep the digestive track and helps rid our bodies of toxins, excess hormones and carcinogens. 25-40 grams of fiber are recommended per day. Article on Soluble vs. Insoluble fiber. Organic protein may be more impactful to our health than organic produce. You're ultimately eating what they eat. To recover from a workout, it is best to get carbohydrates from plants within 2 hours. These include: spinach, lettuce, mushrooms, broccoli, carrots, kale, and sweet potatoes. It's recommended that you drink 1/2-1 cup of water for each 15 minutes of working out. 70% of disease is preventable. Even though we're born with certain DNA, our lifestyle, environment, and thoughts turn on or keep certain genes from expressing themselves. What you put "at the end of your fork" may be more of an impact to your health than anything else. When making choices, just remember, the shortest distance from "field to fork" is the key.