photo credit: Chicaco Artists Resource
photo credit: Chicaco Artists Resource
Hope this short vid brings some joy to your day. Had fun making it with these precious beginners and look forward to seeing their continued growth in the future. A big thanks to them, the parents, our beautiful community here in Israel and family and friends abroad.
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Sometimes, it’s the small things that trap us from being successful in maintaining a healthy diet and weight. We live in a society that shuns the natural and encourages us to cover our food or worse, alter it. My goal is to help you to skip over the pitfalls and arrive at a healthier way of eating by implementing some of these health tips. I have put together a list of the most popular offenders that I have seen plaguing our society and what has worked for me and my family.
These include ketchup, mayonnaise, pre-packaged and store bought suaces such as BBQ sauce and Sweet and Sour sauce, salad dressings, and even those little packets of seasoning that we get for free upon ordering certain restaurant dishes. Anything “creamy” is usually packed with calories. Soup mixes and other all-in-one seasonings can lead to a lot of salt, MSG and other chemical ingestion and of course this can cause bloating, headaches and if used chronically, high blood pressure along with other ailments. LEAVE IT ON THE SHELF and make your own!
Just a few examples:
Mayo- Serving Size: 1 Tbsp, Calories: 90, Fat: 10g, Carbs: 0g, Protein: 0g
Strawberry Jelly- Serving Size: 1 Tbsp, Calories: 50, Fat: 0g, Carbs: 13g, Protein: 0g
Ketchup- Service Size 1 packet, Calories: 20, sodium 160 mg, Fat: 0g, Carbs 5g, Sugar 4g
Healthier food may take a bit more time to prepare but use natural things to flavor like olive oil with lemon and a pinch of salt, pepper and garlic for a salad dressing and make your own sauces to control your intake of sugar, salt and preservatives. There are many healthy recipes to choose from. Use healthy spices and herbs such as Cumin, Tumeric, Paprika, Oregano, Parsley, Cilantro, Thyme, Rose Mary and others to infuse flavor into your dish and add excitement to the meal. Avacado is good to blend and combine with herbs if you want a creamy dressing or sauce. Also lemon and lime zest with crushed garlic, a little salt, pepper and olive oil will make your taste buds dance!
This is self explanatory. You can not expect to DRINK your calories and lose weight or have a healthy BMI (body mass index). On average, U.S. youth consume 143 calories from sugary drinks and U.S. adults consume 145 calories. Start by just cutting your daily intake by half and see what a difference it makes in your progress.☕🍹
As an alternative, drink homemade lemonade and teas that you can control the sweetener you use (like honey, brown sugar or molasses and even minimize these). Exchange your sweet wine for dry wine and minimize alcohol in general so as not to cause other metabolic problems such as liver disease.
It’s extremely difficult to find anything that is sweetened without high fructose corn syrup or artificial sweeteners. HFCS is a cheaper alternative for companies to use and is healthwise less desired because it makes you continue to crave carbs and sweets. It’s like your brain not having an off switch to tell you that you’re full. Artificial sweeteners have been linked to studies that show a high incidence of cancer with regular use. Why not juice your drinks using more veggies than fruits to minimize your sugars and make your own desserts using healthier alternatives. There are great recipes such as Chocolate Beet Cake, Carrot Cake, Oatmeal Raisin Cookies and more that you can use no or less sugar than what’s called for; or skip the sweets altogether and have whole wheat crackers with cottage cheese and veggie carrot sticks for example. Fiber is filling and cottage cheese is lower in fat than other cheeses.
Some healthy dessert/snack recipes and more info:
Fast facts about fats:
Down with canola (unless you like using an oil that was originally made for lubricating ship engines…don’t believe me, research it yourself). I know that it is promoted as healthy but it is not a naturally occurring plant. Use extra virgin cold pressed olive oil instead. It is most likely to have it’s nutrients preserved. Sunflower oil makes a good alternative but beware of “refined” on the packaging . This may mean the oil was treated with acid, or purified with an alkali, or bleached. Refined oils could also have been neutralized, filtered or deodorized. This usually means less of the nutrients and although a cheaper product, not the best choice health wise.
Studies have also shown that trans-fats, found in processed foods like margarine raises the risk of death by 34 per cent and that butter has been shown not to be so bad after all. Of course if used in moderation the fat and calories in butter won’t mount up.
The bottom line: What are you using the oil for? How do we keep from sabotaging our diet?
We need a high fiber diet to keep things flowing, if you know what I mean.
There are two kinds of fibers: soluble and insoluble. We need both. Soluble fibers help us to lower our cholesterol and blood sugar levels and they dissolve in water. Insoluble fibers help to keep our bowel movements regular, prevent constipation and bulk up the stool. Fiber can help to maintain a healthy weight. I am speaking about this because we should as much as possible choose these foods over unhealthy carbs loaded with sugars and preservatives.
This is just a short list of healthy fibers:
Soluble: oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium
Insoluble: whole-wheat flour, nuts, wheat bran, beans and veggies like cauliflower, green beans and potatoes
The amount of fiber you need depends on age and gender. Women 20-25 grams per day and Men 30-38 grams per day.
Self explanatory right? Get your 8 glass minimum in and use a water with a pH of at least 7 and no more than 8.5. Guidelines say 6-8.5 is best but below 7 is acidic and our bodies do not thrive in an acidic environment.
Sometimes, this can not be avoided but try your best and plan ahead. A healthy snack is okay after 7 pm if you are still hungry but remember to keep it as healthy as possible and cut your portion size that you would normally have by about half. Think of it as weaning yourself off of your unhealthy habits. Little by little you will get used to it and see the benefits.
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Thanks so much for dropping by!
Multi-talented phenomenal teen, Asha Berry holds a 4.4 G.P. A and is # 8 out of 315 in her graduating class. How she finds the time to be on the varsity cheerleading squad, member of the Thespians Society, Cappies ( theater critique group), National Honors Society, student council, college ambassador, advanced orchestra and theater,concert choir and Caruthers Creative Center Dance Studio Sr. Dance Troupe Member I will never figure out! She recently was a member of her high school swim and dive team. She has already earned two years of college credit classes, dreams of majoring in theater at NYU or the University of Chicago next year and has been dancing since the age of two. She is lettered in choir, theater, and orchestra, and has played roles in the play Oklahoma. Other high-lights to her already impressive list include The 25th Annual Putnam County Spelling Bee, Stage Door Dance Competition, and the musical, Hairspray. Asha has superior ratings at district choir contests, does all of this while working part-time at HyVee for over a year, and helps take over receptionist and teaching responsibilities at Caruthers Dance Studio.
Asha was also given the Nirm Brooks award for being the girl with a perfect GPA of a 4.0 for every grading period all 3 years of middle school. She is also a former Girl Scout, and also received an award in her school district for being a distinguished scholar, as well as an invitation to Girl’s State.
Please give this talented teen a pat on the back for being a go getter and shattering the stereotypes of African American youth. Oh, she is also my beautiful niece so I guess I’m guilty of being a proud Aunt.
Share👏Like👍Comment💬 and oh yes, subscribe by clicking FOLLOW!!!!😄 THANKS for supporting our youth!
See her in action below performing her character dance, “The Adams Family”.
This video post is a super fun workout that anyone can do! It is meant to inspire all, especially mothers and daughters to spend time with one another. Our children are only with us for a little while, and before you know it, all grown up😉! So, find ways to share, laugh, love and learn. Hope you enjoy the vid and the bloopers at the end😂!
Remember to share and comment on how you bond with your children. It may just help someone else.
Hey all! Just a great update on some sweet success for one of my talented nieces, Kya Berry! She is taking the modeling world by storm! She has been modeling with Hoffman International for the last few years and now has earned a spot with Payless Shoes in a recent commercial. Kya recently danced with Kaufman Center as well. She has been featured on the blog as a guest artist and is still working hard to make her dreams happen. By the way Kya, you do “Own Your Style” and you wear it Berry well! Please check out her recent dance video as well at national competition in which she received First Place Photogenic Double Platinum and Competitive 1st Place Award and placed 19th out of 80 dancers! All the best Sweetie and so proud of you!
Support her YouTube as well and if you enjoyed checking out her work, please give it a like, share and or comment!
She has a very polished channel about Fashion, Make Up, Video Tips, Product Reviews and More!
Share this post with someone to inspire them to let them know that dreams are achievable and it’s so important to support each other.
COMMENT on some inspirational news of your own and while you’re at it, SUBSCRIBE!
My neice Maddie’s most recent performance from a national competition entry. My family’s business, Caruthers’ Creative Center Dance Studio in Missouri, is one of the few African American owned businesses in the area that has stood the test of time. Congrats Maddie on your double platinum as well as the Competitive & Photogenic Award and 11th overall out of 80 dancers! Tough competition!
This multitalented teen was also nominated for All American in Cheer leading and made varsity squad as well as the competition team as an incoming freshman. In addition, she excels at tumbling. She has won numerous state band awards as well and is currently the only female trombone player. She has recently had a dance gig with Kaufman Center and to top it off, she does all of this while maintaining a 4.0 G.P.A along with winning many academic accolades, including the President’s Academic Award. She is an inspiration to those around her and a great influence on teens internationally. Great job Maddie and keep it going!
Thanks for reading and if you support our youth, SHARE it with someone you love, LIKE👍 and or COMMENT💬 below!!! ⬇⬇⬇ After all, the youth of today are our future.
Taptutor is back with new workouts! This fresh new approach helps you to workout while not feeling like it’s a work out. Come hang out with me and burn some calories while getting your 20 minutes of fitness in. Subscribe and workout to my videos often!
Hello to all of my dancers out there, whether beginner or advanced, it’s always good to brush up on technique and practice. This is for all ages. Maybe you want to learn tap in the comfort of your own home. Just subscribe to my YouTube after watching this video!
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