Welcome to MaZi Dance Fitness's blog, BALLERINA BOTTEGA, where we share our sisterly advice on what we've learned from being in the dance, fitness and business world since forever! Love, Ziba & Marisol (MaZi!)
"I hate brownies!", said no one ever. I started baking brownies at the tender age of 8 with a recipe from my first cookbook, aptly named "Kid's Cookbook". Given that I have difficulties following instructions, they didn't turn out very well but I have found my go-to recipes! These are my two favorite Brownie recipes for very different reasons.
NAUGHTY
The first is quick, lowfat, ridiculously simple and beyond delicious.The consistency is a crazy combo of chewy fudge and crispy edges. I heard of this recipe several years ago and it stuck in my head because you need two things:
Brownie Mix- I LOVE this one!
And the very controversial drink:
AND THAT'S IT!
I know what you're thinking.....I was reluctant also but it works and never fails to please! These are also Marisol's favorite, I can't count how many times I've made these for her. :) You take the Brownie box mix of your choice (literally any), dump it in a bowl and add diet coke ounce by ounce, mixing very well until it reaches the right consistency (probably about 1/2 cup-2/3 cup). You then follow the heating directions on the box and viola! These are perfect if you are:
- short on time
- can live with yourself after eating gluten, sugar and artificial sweetners (all currently damned ingredients)
- cutting down on fat
- run out of oil, eggs or butter
From thespunkycoconut.com!
NICE
The second is VIRTUOUS, grain-free, and requires an involved grocery trip. This consistency retains it's brownie nature of fudgey, moist and chewy! Recipe here from thespunkycoconut.com. These are perfect if you are:
- not currently eating any gluten, grains, eggs
- shun artificial sweetners (nice job!)
- have time
Enjoy whichever you choose and remember to share and savor the moment!
Molly is a Chicago dancer with gorgeous classical ballet & jazz training who is also a fitness professional! Her classes are about as tough as they get with PLENTY of stretching in-between.
What do you love about teaching Ballerina Bum Bootcamp classes?
I love teaching BBB because the exercises performed in class build a stronger, tighter, and leaner you! As a dancer, BBB has given my body so much strength, control, and confidence!
Pretty Molly, always ready to kick some bum!
How do you relax?
As a dancer, the best way for me to relax is to immerse myself into an hour of improvisation or dance class. By doing this, I am able to put all my emotions, stress, and whatever else is going on into my movement. This enables me to get completely lost in the freedom of dance!
What fashion item can you not live without?
In terms of dance fashion, I cannot live without my leg warmers and body wrapper tights!
What is your go-to healthy snack?
My go to healthy snack would have to be Chobani peach yogurt or a Protein shake with Kale, all natural yogurt, fruit, and a touch of cinnamon; this shake is super healthy and keeps you full for hours!
What do you love about teaching at MaZi?
Teaching at Mazi allows me to pass on my passion of dance to my students; but at the same time, my students teach me so much in return! I also love the fun atmosphere that surrounds Mazi!
Fun fact:
I can be the biggest goofball in the world, but when business needs to get done; I don't mess around!
Fitness tip:
Number one fitness tip is to stretch before and after a workout! Listen to your body as well! Monitoring how your body feels is the most important thing to remember while working out!
How has ballet technique helped you? Ballet has impacted my life greatly! Ballet has instilled discipline, perseverance and commitment into my outlook on life. I will continue to study ballet throughout my whole life. Because I excel in Jazz, Ballet is extremely important to maintain because it is the foundation of all dance. Don't miss her class Wednesdays and Thursdays! -Zi
You know us, we love breakfast! As the weather cools, you need a reason to get out of bed and what better than a cozy, tasty, aromatic filling treat?
Zi's Apple "Cobbler" Bowl
2/3 cup of water or unsweetened vanilla almond milk
1/3 cup of Steel-cut oatmeal "gluten-free" available at Whole Foods
1 Honey-crisp apple, finely chopped
1/4 tsp of pumpkin spice powder
1/4 tsp of cinnamon
Optional:
a teaspoon of sugar, honey or agave
pinch of Celtic sea salt
Bring water to boil, add in steel cut oatmeal and reduce heat as directed. Add apples through cinnamon immediately and simmer on lower heat for about 8-10 minutes or until water evaporates stirring occasionally. Add sugar, honey or agave if you want extra sweetness then eat or pack for later!
Nutritional info:
About 250 calories (30 more calories for almond milk)
You can also add a tablespoon of walnuts OR almonds for an additional 100 calories or so for extra crunch good fats, fiber and protein!
This week is our MaZi Dance Chicago Showcase and even if you're not performing in it chances are you have times in your life where the spotlight WILL undoubtedly land on you! Interviews, job presentations, wedding toasts, etc. are bound to happen. So how to deal?
Marisol and I have been performing since we were 5 and I can tell you it doesn't get much easier. Here are some things that have helped us both on stage and in corporate settings:
1) Practice. Practice. Practice........and then Practice some more!
You cannot be over-rehearsed when it comes to presenting, performing or being in the spotlight. Whatever your routine might be it should feel like second nature to you and be deeply embedded into your physiological muscle memory so that you're not having to develop strategy or remember steps on the spot.
2) Anticipate What Will Go Wrong
Plan for a run in your leggings, forgetting a key piece of clothing, having technological failures, or having your boss poke holes in all your key points. I have been in situations where the projector doesn't work so I can't show my PowerPoint presentation or my shoe's ribbons tear off, or I didn't think of a question that would be asked and so you must have a plan b- through at least k. Bring extras or know who to get them from. :) Also, anticipate the hurdles you will face both from people or with your body rebelling on you that day. We love Motrin, Tiger's Balm & sparkly earrings!
3) Shake it Out
Nothing beats a little exertion before any performance. Climb stairs, go for a fast walk, do push-ups, do anything that's going to get the adrenaline out of your system before you have to control it in front of a live audience.
4) Develop a Ritual
There's something to be said for crazy, superstitious rituals. They work because there's comfort in getting ready in your favorite leg-warmers or rehearsing a speech in your favorite conference room. If you're comforted then you are able to take the edge of your nerves and think more clearly.
5) Be Present
The best part about performing is that you're expressing yourself and being heard! You have a chance to make a difference because people are giving you their time to have you show them something meaningful. Don't let that opportunity be ruined by nerves, a bad experience or worse.........not soaking it in!
And Finally, if you don't know the answer or forget the combination.....FAKE IT! If you say it or dance it with confidence everyone will believe you. ;)
Krista (left) with expert MaZi Zumba-er Ingrid (right) at Salud Tequila Lounge's Cinco de Mayo Party
Krista is one of our gorgeous Zumba instructors and an all-around performing rockstar! Ballet, hip-hop, jazz, musical theater, modern.....this girl has done it all!
How do you relax? I LOVE to sit in the sauna.
How do you rev up? Turning my IPod on full blast – Yes, I’m one of
those people you can hear listening to music on the CTA, haha.
What fashion item can you not live without? Earrings for sure!
Go to healthy snack? Lately it’s been baby carrots and hummus.
Fave indulgence? Molly Cupcakes – They are to die for! My favorite is
Cookie Monster. DELICIOUS.
What do you like about teaching at MaZi!? The positive energy I get
from the students in my class – its so refreshing to be around others
who enjoy both fitness and dance.
Song that keeps you going? I don’t know if I can choose just one… I’m
always falling in love with new songs – One of my favorites right now
is “Ayy Ladies” by Travis Porter.
Fun fact? I did a double pirouette on the Today Show – Okay, story
time… While I was visiting NYC with my Mom we decided beforehand that
we wanted to go see the Today Show. So jokingly, my dad said he would
give me a $100.00 if I did a double pirouette on the show. Of course I
wasn’t going to pass up the opportunity to make a little bit of extra
cash. So, I made a lovely poster stating “My Dad will give me $100.00
if I do a double pirouette on the Today Show,” and luckily it caught
the attention of Mr. Al Roker - During his weather segment he pulled
me onto the plaza, asked me a couple of questions, and allowed me to
do a double pirouette. Not only did I get 15 seconds of fame, but I
also received $100.000 :)
#1 Fitness tip? Dinner is the most important meal of the day – not
breakfast. Although breakfast gives you energy and boosts your
metabolism, it is important to cut down on calories that you will NOT
be using. Calories consumed at night will be transformed into fat by
your body if the only activity you are engaging in after dinner is
sleep. Always be conscious about what your eating and how much your
eating at night!
Ok, so this may be a little premature, but these are the items we're craving and acquiring for Fall costumes/uniforms. :) Make sure to add generous doses of classes as these items will need the Ballerina Bum finishing touch!
It's not too late! You know how some summers have been filled with lofty plans including getting into bikini shape? Well, don't let this summer be like the last one, you still have time!
"Still time to get in summer shape!"
Along with MaZi's amazing classes, you must feed your body the GOOD STUFF! Summer is all about impromptu gatherings and socializing so don't make yourself crazy by having a strict diet, just try to eliminate the NOT SO GOOD STUFF (we still budget in a 3-5 glasses of wine/low-sugar cocktails, it's summer after all!).
GOOD STUFF
Eat: Avocados, berries, nuts, nut butters, almond milk, apples, pears, berries, watermelon, turkey, chicken, pork tenderloin, fish, shrimp, crabmeat, beef filet, eggs, egg whites, all natural bars; Kind, Larabar,Mark Bars, all veggies (use starchy veggies sparingly), all beans, extra protein (whey powder), legumes, leafy greens, quinoa, low-fat dairy like Fage yogurt, hummus, herbal tea, spices, dark chocolate, coffee.
NOT SO GOOD STUFF (read the labels!)
Avoid: Alcohol (esp. mixes), Sugar, Yeast, fruit juice, baked goods (including Glazed!) high-sugar fruits & granola, fried foods, high-fructose corn syrup, sugary yogurts, processed foods, white bread, pasta & rice, soy products, soda, fruit juices, added dressings, added oils, added salt, non-fat fillers, i.e. foods that are artificially made lower in fat that add junk.
Try eating mostly from the GOOD STUFF list for up to 6 days/week for a change in habits and eating preferences. It's summer, have fun, having 1 or 2 "naughty" meals won't kill your hard work. For a customized meal plan, please contact MaZi Solutions at mazidancefitness@gmail.com.
Let’s not give away our age here, let’s just say that our
body is sometimes “feeling” older. Some days are more difficult than others, you feel stiff and a little achy? Others, your Starbucks Barista tells you that you "look" VERY tired, you exhale deeply,
smile as sweetly as you can and take your free sympathy coffee. These are our dancer tricks to have you feeling AND looking younger in no time!
Feeling
We are ALWAYS HAPPY TO SEE MAX!
There are some simple tricks to keep your body feeling
younger. For example, if you just took a
Ballerina Bum class, hydrate! Muscles
become inflamed when you are dehydrated or work them very hard. They need H2O to recover. Take your vitamins
and eat right! Schedule a diet consultation
with MaZi (email mazidancefitness@gmail.com).
Take time to stretch further after
class. Ask us about the magical foam
roller!
DRINK ME
"I would recommend staying hydrated, gently stretching your muscles, rolling out with a foam roller, Epson salt baths, 500mg of magnesium, a post workout meal that contains lots of antioxidants... berries, veggies, etc.. and some good protein." - Dr. Ponteralli, Windy City Wellness
If you just came back from a long weekend or are new to a
class, do level 1 or 2, don’t go deeper especially if you start feeling
tightness in your back. Learn to feel the correct muscles working. For example, if you feel the top of your
thighs or hip flexors burning during ab work while on your back, go back to
level 1. Don't tune out mentally during class, make time to ask questions
after class. There are ways to modify to
give you YOUR best workout, let us help you get your personal best results, feel amazing the days to follow.
Looking:
We don’t look older, we are just tired but no one has to
know. If we weren’t so good at what we
do, we would probably get our full 8 hours of sleep, right?
The tricks ...
PM Face:
* Exfoliate - get rid of dead cells, help your face cream do it's job
* Moisturize, Moisturize, Moisturize!
* Place refrigerated tea bags for 20min or Preparation H
under your eyes to deal with puffiness
AM Face: * Wash your face with cold water
* Buy foundation a hint lighter than your skin and lightly
cover up dark areas around your eyes and lips, it takes 2 seconds!
* Highlight your brow bones with powder or off white matt
shadow, and your eyelids with glimmer, it's ok to use your fingers. We like light gold by Sugar & Spice,
nothing too overwhelming for daytime!
* Wear powder that matches your natural glow after BBB on cheeks & lips! We swear by Nars "Orgasm". * Wear voluminous rich mascara! * Dancers look younger because they're always in the studio vs. the beach. IF you are going out in the sun ... USE SPF, the sun will age you in a hurry!
Marissa started taking classes at MaZi, on our second month of being open! She's gone through our rigorous Ballerina Bum Training program and is now teaching Mondays at 7 PM. Her dance and ice skating background come through, as does her energy and attention to detail. A multi-talented beauty, she's also attending University of Chicago's Graduate School of Social Service Administration starting in the Fall!
Marissa!
How do you relax?
Putting on some music and cooking up something delicious is always relaxing for me.
How do you rev up?
Ziba's world famous Zumba class, of course! (Awww, thanks!)
What fashion item can you not live without?
Well I'm not sure if "fleece" can really be called a fashion item, but it sure is something I cannot live without. Mmmmm so cozy.
Go to healthy snack?
Well, I'm a fruit lover, so that is always a go to for me. Add in some crackers and cheese for a little bit of protein and I'm all set.
Fave indulgence?
Anything with chocolate. If anyone knows what "Graeters" ice cream is, I'm sure you'll agree that this is the ultimate indulgence.
What do you like about teaching at MaZi!?
What originally attracted me to MaZi was not only the wonderful classes, but also the atmosphere and sense of community you feel from the moment you walk in. I love teaching at MaZi because it is a way to bring people together in a space of encouragement and accomplishment. This is incredibly unique. And I feel lucky to be a part of it.
Song that keeps you going?
"By My Thrill" by The Weepies
Fun fact?
I recently hung upside down while ziplining through the rainforest of Costa Rica!
Your #1 Fitness tip?
Be kind to yourself and to your body. Take breaks when you need to and drink lots of water!
I devour books and magazines and always look forward to my beach and travel reading, they make delays so much more bearable! Here are some of our recs once you get done with "Hunger Games" and "Fifty Shades of Grey". :)
For your Light Side Holding on to the Air- Suzanne Farrell Ever wonder what it would be like to be an artist's muse? Read about this ballerina's journey with the New York City and her relationship with the late George Balanchine. His obsession with her brought her fame, glitz and difficult decisions affecting her love life. See her dance here.
For your Dark Side Dancing on my Grave- Gelsey Kirkland This IS the juiciest read ever, and the dark side of the same story of being an artist's muse. She shares her obsessions with reaching physical perfection, her drug binges with Barshynikov (her lover and stage partner), and how she made peace with her otherworldly talent.
Gelsey Kirkland
For the Heart Anna Karenina- Leo Tolstoy Finally, Kindles and Nooks makes reading this book accessible. I tried reading this years ago when I was traveling for work, but didn't finish because I couldn't carry it around! Tolstoy's historical novel literally sweeps you away into a different world with timeless insight into the complications of human emotion and social norms.
For the Pup Mum Inside of a Dog: What Dogs See, Smell and Know-Alexandra Horowitz Ahhhh! This book is like Women are from Venus, Men are from Pluto (or was it Mars?) but for dog owners and their dogs. It really helped me understand Baby Jane(my Australian silky) a lot better and have more patience with her when she goes up and down the street sniffing every pole and corner. Apparently, when dogs urinate they are leaving community postal boards for one another so she's actually socializing. Now I build in extra time during our walks so she can socialize away!
Baby Bumming it!
!!!
For the Body Primal Body, Primal Mind- Nora Gedgaudas One of the most comprehensive reads on how to eat based on pure science vs. fads. Diet affects hormone balance, how your body ages, your brain, disease prevention, not to mention weight and this book explains how to optimize those bodily functions with what you eat.
For Girls Running the World Cleopatra- A Life- Stacy Schiff In case you need any inspiration to take over the world, read this! What I loved most about this book was how it details Cleopatra's intelligence, wit, and well......balls, that got her to leading Egypt as a teenage girl and having it flourish under her reign. It is all the more fascinating when you add the layer of love interests and her non-apologetic approach to her personal life. Great interview with the author here.
For the Brain ;) Marisol prefers doing equations than reading but this is her pick if forced to read words vs numbers..... "I read Facebook. I'm not a big reader, but US Weekly is an instant pick-me-up. It turns out I have some fashion sense and I buy my own toilet paper so I'm still "Down to Earth". I also read Men's Health so that I can man the grill, carve my six-pack and get ahead at work (their top headliners). I've read books in the past with just words, no equations but I can't remember the titles of the books or what they were about. Something with green people and talking animals, I think?"
She's talking about "Wicked" I believe. Yup, so she's not that huge into reading but we forgive her because she's currently working on writing her first book based on all the characters in her life! Uh oh ;).
-Zi
"One can never be overdressed or over-educated" - Oscar Wilde
This is our mother's salsa recipe that she used to watch our grandmother make, it's been in the family forever. It's yummy, healthy, easy to make, and makes everything taste amazing and can be stored for up to a week! Try it this weekend to bring you back from Margaritaville causalities.
1 lb of jalapenos, stemmed (the smaller the hotter, so you decide!)
2 cups of water
4 small tomatoes
1 finely diced small onion
2 garlic cloves
cilantro bunch
pinch of sea salt
In a medium saucepan, add jalapenos, water, and tomatoes to a boil and boil for 30 minutes until peppers change colors and skin falls off tomatoes. Then let cool. Drain, save 1/4 cup of leftover water.
Next, throw onion, garlic, and cilantro into blender and add drained, cooled peppers and tomatoes along with 1/4 cup of the boiled water. Blend well, add sea salt.
Finally, add everything back to saucepan, coat with 1/4 tablespoon of olive oil and bring to boil for a minute. It's done and now you have yummy salsa verde that will hold you over until you can get into Frontera Grill.
Caution: When handling jalepenos, please note that washing your hands is NOT enough, the burn stays there for hours. So don't handle your contact lenses if you wear them. I learned that the hard way!
So Dorian is our wunderkind , a breath of fresh air. His classes make you fly and have you feel like you were born a dancer, a hip hop artist even. He is classically trained in various dance techniques including ballet, jazz, modern, and hip hop. He is ONE to watch, learn a bit about him!
How do you relax?
-Easy! A couple of ballet bar combinations to a series of Adele songs, bliss! Stretching the muscles and expanding the mind.
How do you rev up?
-Loud music! I recommend everyone find a theme song, you can't help but feel energized when your anthem is blaring.
What fashion item can you not live without?
-Cut up T-Shirts!
Go to healthy snack?
-A banana and a slice of toast with Nutella (Yum!).
Fave indulgence?
-I'm a total gamer! Modern Warfare 3 on the Playstation is my addiction. Who would've guessed?!
What do you like about teaching at MaZi!?
-More like what DON'T I love about teaching at MaZi! Seeing people's appreciation for music and movement and the sharing of such positive energy in class is by far my favorite aspect that MaZi has to offer. The community established in the studio is rewarding even outside of it, and I love that I get to be a part of it.
Song that keeps you going?
-Faith by Dawn Richard, a song about being able to make it through adversity because there are those who have faith in you :)
Fun fact?
-I have a fond appreciation for writing and reciting poetry. I'd also love to hear from any poets we may have at MaZi!
#1 Fitness tip?
-When taking your body through dance movements, making sure you give a full range of motion (deep into lunges, far into stretches, and topped with full energy) maximizes your workout and increases your stamina. Sweat is your friend!
Stand up straight! You've heard it before...... But why should you bother?
Physiologically speaking, good posture is essential for proper breathing, keeps your spine happy and core engaged. But let's talk about what is more tangible: looking good!
If you stand up straight you will be forever young (poor posture significantly ages you), you will appear leaner and more confident, which is attractive in any situation. Whether you are at a work function, meeting a new people, or out on a first date projecting confidence and presence are key!
The strength classes at MaZi really focus on developing an intuitive posture. All the technical things you work on in class will become second nature and you WILL start carrying yourself differently. We recommend any of the Ballerina Bum classes & Intro to Ballet.
Some of our favorite posture enhancing exercises to do while out and about are:
-Towel-arch stretch: Grab a medium-sized towel and hold both ends, starting a bit wider than shoulder width. Hold the towel out in front of you with your arms outstretched. Now gently swing the the towel over your head going a bit wider if you need to in order to take it all the way behind you creating an arch and bringing it back and forth from back to front. Keep breathing, try to lengthen your neck and open your chest. Try doing this about 10 times each way and you will really feel the stretch throughout your upper body creating length.
- Discreet standing abs: Anytime you are standing or sitting, think about opening your chest, drawing your shoulders into your back, lengthening your neck from the back and pulling your abs in and up. Play around with the counter activation in your muscles and think of continuously spiraling upwards from your core. If you do this correctly, your abs will start get achy as when you do an ab series and you will instantly start breathing better. Better breathing is underrated, but you will find that when you breathe properly you release tension, feel more alert & it's helps your metabolism (oxygen is THE key in burning calories as it converts them into energy).
So we all try to protect our face in Ballerina Fight Club, but recently Cassie, a dear MaZi dancer, asked us how we keep our faces clear despite working out as much as we do and we have to say we were a bit surprised because we do breakout but thought it was a great question!
Oily skin -Zi
I have oily skin so what has worked best for me is to wash my face BEFORE I sweat all over it. Then after class, I just rinse it with cold water but don't wash it with soap again so that I don't over dry and send signals to my oil glands that they need to go into overdrive and produce more oil. I do this in addition to cleansing it in the AM and PM.
Cleansers that have really worked for me are: Clinque's face soap $12 (mild formula in winter, and oily formula in summer) or Biore's 4 in 1 detoxifying cleanser $8.
Since it's not convenient to carry your cleanser all the time, some great options for cleansing before your work-out are:
Amore Pacific Treatment Cleansing Tissues $40
Olivella Cleansing Tissues-$7
Dry skin- Ma
I started breaking out recently and therefore washed my face
more but my issues only got worse. I
commented my concerns to Jenn Dies form Golden Girl Chicago and she suggested aloe, and Ceravae to balance out my skin’s natural pH balance. I feel
it has significantly helped thus far, and my breakouts are under control.
Since
my skin gets so dry in cold weather, I needed something that would gently cleanse and hold my
skin-nourishing oils. I was cleaning my
skin with harsh chemicals that were drying it even more causing my skin to
produce too much oil. Now, I wash my face just once a day with moisturizing products. We will see how this works in the summer, I might have to switch to Zi's routine. :)
Whatever type of skin you have, it is always a tricky balance when you are working out regularly and also having to protect it from the sun. Favorites are super light sunscreen: La Mer SPF Protecting Fluid $70 & Neutrogena Sheer Dry Touch Sunscreen (up to 110 SPF!) $9.
For personalized skin care questions or concerns we recommend a consultation with Jenn or someone on her team at goldengirlchicago.com, they're amazing!
In order to change your body & bad habits, you only need ONE THING....COMMITMENT! Work for the body you want, stop talking, start doing! No matter if you've succeeded in achieving your goal setting for 2012 or if you're starting from scratch, you will emerge from this weekend feeling ready for spring and looking HOT!
This Thursday we've got a great group ready to go; join us for the camaraderie & life celebration via fitness. Chicago has been kind to us by bestowing the perfect concoction of weather & an amazing community of locally owned businesses to bring you the experience of Ballerina Bronze Bootcamp; Golden Girl Chicago, Allegro Dance Boutique, Urban Wellness Chicago, & Skinny Socials!
Watch our 2nd installment teaser here!
Our 4 day journey of pushing your physical limits start with classes with Marisol & I, a dietary plan of action, and little treats along the way such as:
Exhibit A: Our favorite Golden Girls! Amie & Jenn
Check out GoldenGirlChicago.com -Find out why why Golden Girl has been named best sunless tans by NBC, CBS, Timeout Chicago, Daily Candy and more!
Exhibit B: Allegro Dance Boutique Trunk Sale
Grab unique dance fitness pieces from this locally owned boutique that is the authority in dancewear!
Vibrant Spring Colors!
Exhibit C: Massage! Say AHHH! We'll have complimentary chair massages on Sat./Sun. and great specials for the weekend! 60min=$50, 90min=$80, 120min=$120!!! Schedule yours appointment ASAP! (not to be combined with other offers) urbanwellnesschicago@gmail.com or 773-567-0237
Remember you only regret what you don't do. Sign upHERE today!
Throughout the years, I've tried different cleanses: Candida cleanses, juice cleanses, the Clean cleanse, etc. I tried a "Juice Cleanse" for a week and more than anything felt it was a will power exercise. I didn't look or feel much different after it, perhaps because my eating habits are already relatively healthy. My personal take-aways during that week:
* Fluctuations in energy: either had more energy or no energy
* Mindfulness about what I was putting in my mouth
* "Clean-slate" mentality
* Dizzy
* Feeling of superiority (I don't need solids!) LOL
* Lazy digestion after resuming eating (ahem)
* A glow to your skin that could be attributed to eating nutrients or a glow that maybe a certain hunger madness produces, who knows?
* Mental difficulty in restarting solid food
My conclusion was that it is not for me. My body responds and looks the best when I eat good food including some juices; the kale based green juices, beet/apple, etc. I'm very sensitive to sugar so when I just pour sugar in my system in fruit/vegtable juice form (or otherwise) I don't feel good. My body doesn't like extremes and my performance suffers including my stamina, muscle tone and weight if I go there. On the other hand, some people thrive on juice cleanses. Are you one of those?
Here are 2 opposing views on juice cleanses. I love learning from 2 very different viewpoints, and this can maybe help you make up your mind on where you stand. AGAINST
This is a smart article I found in Women's Health magazine: http://www.womenshealthmag.com/weight-loss/detox-diet-side-effects
Thinking of signing up for a fruit juice cleanse? You might first consider
how your body reacts to a week with no protein or fat and fewer than 1,000
calories a day.
After the first sip Your brain's
hunger signals are answered with a dump of pure fruit-juice sugar. And don't get
any ideas—veggie-based cleanses aren't any healthier.
The sweet stuff prompts the pancreas to squirt out insulin, which moves
sugar—now in your blood in the form of glucose—into your cells. After 30 minutes As your cells suck up the glucose, your
blood sugar level can start to plummet and you may feel dizzy. Meanwhile, lacking enough calories, your body is operating off its supply of
glycogen, a form of short-term energy stored in the liver and muscles. After two days With each shot of juice, your insulin
levels skyrocket, then crash. Your glycogen stores are pretty much gone, leaving
your tank on empty—and you feeling weak and listless. Since you're getting only about half the calories you need, your body draws
on two long-term power sources: triglycerides, a type of energy stored in fat
cells (woo-hoo!), and protein, taken straight from your muscles (oops). You
begin to lose muscle mass, even if you're still exercising every day. After three days Your brain is not happy. It enters into
semi-starvation mode and gobbles ketones, fuel that comes from the breakdown of
fat. Ketones work, but they're like low-grade gasoline; as a result, you may
feel unfocused or irritable. (Any "mental clarity" is likely due to a strong
placebo effect.) Sans a fresh protein infusion, your brain is also lacking amino acids, the
raw materials that neurotransmitters need to maintain your mood. If you're prone
to depression, you may start feeling blue. The proteins in your shrinking muscles break down into ammonia and uric acid,
unwelcome chemicals that invade your bloodstream. Now your kidneys are busy
detoxing your detox. Stay near the bathroom: The juice's high carbohydrate load causes a surfeit
of water to enter the intestines. That extra H2O in your gut means you're apt to
get diarrhea. After four days With no food to digest, your small
intestine feels ignored. Its villi—the rows of tiny fibers that move food
elements into the blood—start to atrophy. Your diarrhea may get worse, leading
to dehydration... and there goes your rosy glow.
On the eighth day Solid food!
But uh-oh—you've lost muscle. Even if you go back to your regular eating habits,
you now have less muscle mass to burn those calories; instead, the calories are
more likely to be turned into fat. (Hence, one reason yo-yo dieting makes it
harder to lose weight: Your reduced muscle-to-fat ratio messes up your
metabolism and makes calories much harder to work off.)
3 Reasons Why Juice Cleanses are Awesome Today I concluded a 6 day juice detox. I just had my first meal since Sunday night and no, I don't think it’s that crazy. I'm clearly not qualified to give medical or nutritional advice, but I'm feeling motivated to share my candid thoughts on juice cleanses.
My first liquid fast started at a juice fest in Miami 2 years ago. It was OK (a bit heavy on getting in touch with the goddess in me for my taste) but it kept me busy and gave me a few hundred hungry people with whom I could commiserate. After the 2 days, I kept going, and never looked back.
Over the past few years, I’ve done the juicing thing entirely on my own on maybe 4 occasions, and I get more out of it it more every time. This week, I really needed to cleanse my body (last weekend was Wine and Food Festival), but more so I needed to hit refresh on my mind and spirit (yep, 2012 has been one of those years). That’s the part that people don’t realize…how abstaining from food for several days sharpens your mind and increases your clarity at least 2x. It’s like Aderol, but much cleaner (and oh ya, much better for you).
My reasoning as to why this happens is pretty simple. Since we use 60-80% of the energy from what we eat on actual digestion, when we have nothing to digest we get a 60-80% energy bonus to use. There’s no loss of fuel as you would initially think–our bodies easily turn fat, toxins, and other stuff into energy when they have to, and there is enough junk in each of us to last longer than we would believe. As long as we have nutrients, which I’ve been getting from juices, our bodies and minds function totally fine, and operate at an even higher level. We feel not only amazing, but focused, alert, and well…high. It’s not an accident that guys (prophets, avatars, guru-types) since the beginning of recorded history have been fasting to connect with God, or go into the desert and come back with big big ideas. That’s how it works, and that’s how it happens.
Now, I’m not going to mislead you. The first few days royally suck. Day 1 (and Day 2), I’m dying of hunger. My body addresses me and says “Bro, this isn’t our deal. This is not OK. If you’re not gonna feed me, I’m going to make it hard on you.” On Day 2 (and beginning of Day 3), my body decides to play dead like Ferris Bueller playing hookie from school, cold clammy hands and all. Total rebellion. But having made it through the hard part, now I know these tricks, and I know that if I make it to Day 3, something changes. My body finally accepts my decision to fast, and the hunger/tiredness softly evaporates. What’s left is this alertness. This mental and sensory acuity. It’s fantastic and from Day 3 or 4 I begin to wonder why I even eat food. How is it that when I eat a steak or burrito, I need to take a nap, and when I’m on day 4 of starving myself, I’m flying from one task to another? It’s remarkable.
So here are my unqualified and somewhat unexpected results and takeaways from juicing:
1. Productivity through the roof – You wake up energized, you go to bed energized. You don’t complain about extra work and you don’t daydream. You’re in the flow. (btw, I’m writing this post in one 60 minute sitting. not normal.) Obviously, since you don’t need a lunch or dinner break, and your friends avoid you, you have more useable hours in the day. All this is true.
2.Difficult decisions become less complicated – When your brain works better, you have more resources with which to solve problems. Also, not eating takes you out of the social game, and gives you space to be with yourself to deal with the real issues. Alone time can be painful, but the benefits it yields are undeniable. You sort your shit out.
3. Your body is a well-tuned instrument – You would think that you would be lethargic, sleepy, and weak. No such thing. Maybe it’s life after the toxins leave your system, maybe is the fat being burned off your abdomen, but your body starts feeling “better.” Healthier. And when you start eating again, you get somewhat of a fresh start.
I’ve always stopped at Day 5 or 6, so I can’t speak for going any further on this. At some point, I’m pretty sure it becomes unhealthy to continue starving yourself, no matter how good it feels. I’ve always been at the top of my detox “high” when at the point where I resume eating…and I think it’s fine. It keeps me excited about the next time I decide to do it.
I hope this honest and somewhat acerbic reflection gives you a fresh perspective on juicing. Clearly, I'm a believer but I'm highly interested to hear if anyone has something to add or has a different experience with the process. Looking forward to replies...
Fascinating right? Such different perspectives, neither is right or wrong! Thoughts?
Kiley is an architect, a life-long dancer and started out her dance fitness career with us at MaZi in October 2010!!! No matter your dance fitness level, Kiley's classes are challenging (legs, butt, burn!), easy to follow, catch her in Zumba & WERQ classes.
Kiley, in one of her Spiritual Gangster top!
How do you relax?
-I'm a couch potato at heart. So relaxing on the couch with some bad reality television does the trick. Gotta keep up with those Kardashians, right?
How do you rev up?
- By listening to music, especially rap and hip hop. Really any song that makes we want to get up and dance will do.
What fashion item can you not live without?
- I love, love, love my Rich and Skinny Jeans. There is never such a thing as too many pairs.
Go to healthy snack?
- Breakstone's 2% cottage cheese. No other brand will do. :) Lots of protein, very little fat and keeps you full.
Fave indulgence?
- Too many to name....Ian's mac n' cheese pizza and anything from Sweet Mandy B's are definitely on the list. Non-food related.....shoe shopping for sure.
What do you like about teaching at MaZi!?
- I love all the students and the friendly, inviting atmosphere. Everyone seems really motivated. Whether it is to get in shape, maintain their fitness level, or challenge themselves.
Kiley in class!
Song that keeps you going?
- Currently, "Turn Up the Music" by Chris Brown. For anyone who has not watched the music video, please do so. You won't regret it.
Fun fact?
- I lived in Italy for a year during college. I love to travel and I can't wait to plan a trip back!
Kiley's #1 Fitness tip?
- Be good 90% of the time (working out, eating well, etc.) and don't feel guilty about being bad the other 10%.
Last weekend I stole away to visit one of Ma and I's previous homes: Minneapolis, MN! I want to share some highlights of the weekend as it was the perfect time to "walk the talk" of looking for ways to be healthy even being out of the daily routine including eating right and exercising. For your next weekend getaway challenge yourself to HIT REFRESH without compromising your habits.
Friday 11:30 am LAND AT MSP
I take some time to do some breathing exercises after being cramped on the plane.
11: 45 am NOSH
My pre-packaged snack of "Kind" Bar, hard-boiled eggs, cheese stick and apple saved the day, otherwise I would have unwisely skipped lunch since I wanted to visit Lake Calhoun before a hair appointment at 2:00. (For more meal ideas & tips, email us at mazidancefitness@gmail.com or check out our previous blog post My 3 Power Breakfasts!)
12:10 pm LOST
I'm lost in St. Paul, why am I so bad with directions, didn't I live here?! Thank goodness I ate.
12:45 pm LAKE CALHOUN FIX
I had planned to just stop by and take in some breaths of fresh air but the scene was so breathtaking I HAD to run around the entire lake (3 easy miles compared to Dance Cardioin my jeans and sneakers. Thankfully, I had my Spotify playlist ready to go on my phone, so easy! I listened to FEB LOVE!, a great combo of rev & chill. http://o-pen.spotify.com/user/121711395/playlist/4jmvefrWgtFCCSz05t6lBl
Skyline, frozen lake, 35 degrees and memories! AHH
1:00 PM SASH SALON W/ SOULMATE COLORIST, MISHA
I was happy to squeeze in a much needed highlighting appointment and was feeling so vactioney that I almost accepted a glass of Vouvray, but changed my mind when I realized that I was heading to happy hour with my ex-co-workers immediately following the appointment, instead I eat the rest of my pre-packaged snack: dark chocolate almonds.
5:00 PM HEAD TO CRAVE GALLERIA
My heart was full of joy as I see my old corporate family including my old boss and Liz, easily the brightest creative I know and who planted some of the initial seeds to start a dance business! Anyway, it could've been a pass to eat WHATEVER. Fortunately there was healthy food, so I have one glass of wine, a seaweed salad, hummus/veggies, and 2 tuna rolls. There's pizza on the table and I promise myself that I can have a slice if I finish my healthy order first. Guess what?! I'm too full for pizza so I will have to wait till next time.
Saturday 9:30 AM BREAKFAST
I stayed at my dear friend Madhu's place over the weekend and since she's expecting (yaiy!!), she has tons of healthy food. I have eggs, blueberries, and a few bites of homemade buckwheat walnut pancakes, yum!
3:00 pm BITS & BITES
Madhu and I head to the Galleria Shopping Center and have fun trying on dresses, and decide on Tocca's "Stella" perfume, a clean, sexy fragrance and rather rare. A snack follows: Fruit smoothie for her, Fresh Veggie Juice and Chicken for me.
6:00 pm BREATHE
Literally. I practice my breathing exercises again (great video for proper breathing here) and unwind thinking about all the things I'm grateful for, before heading to a girl's night-in dinner!
Maddie & I ready!
8:00 pm DINNER PARTY
My new friend Edessa, has made us a complete Japanese meal from scratch! Variety rolls, sushi, veggie rolls, egg rolls and you name is on the menu, so healthy! (click here for her yummy spring rolls recipe)
Sunday
9:00 am FEED THE SPIRIT
I'm fortunate that one of my good friends is game to head to my favorite church for services with me, the message this AM speaks to me literally: "Help others carry their loads, and allow others to carry yours". :) For some lovely spiritual quotes, no matter your beliefs, see these from my favorite Saint, Mother Teresa.
Brent and I with our free bread slices!
10:30 BRUNCH @ LINDEN HILLS
We head to this cute little spot that has the most amazing bread ever: Great Harvest! They give FREE slices of bread, so I select a cinnamon chip scone and pick up a loaf to bring home to my hubby. After that, we head to Zumbro's and I have a Mexican style eggs with salsa and corn tortillas.
1:00 PM ANOTHER HIKE, A LITTLE CHOREO
I was supposed to either go to Zumba with a friend or take ballet at Minnesota Dance Theater, which I love to do when I'm visiting anywhere to get ideas, but brunch ran a bit long. I go back to the Chain of Lakes for another run and take the opportunity to choreograph a bit while strangers stare. Who cares, I don't live here anymore. :) You can always do MaZi's 25 min on-the-go Zumba class HERE!
5:00 PM WINDING DOWN
Perfect gift!
After a bit more shopping and visits with friends, I stop at a local massage place for a Deep Tissue. They're all booked, so I will have to wait to come back to Chicago to book a massage at either Windy City Wellness with Rachel or Urban Wellness with Megan or Terri immediately!
8:00 PM TAKE-OUT & GOSSIP& VOSGES
We order some veggie-loaded dishes from a local Thai hot spot; The King and I, and Madhu and I wrap up our gossip for the weekend and finish off dinner with some exotic caramels I brought her from VOSGES. http://www.vosgeschocolate.com/!
Monday
7:30 AM TAKE-OFF This girl from TX, with a NY complex, who breathes Chicago, is a Minnesotan at heart. :)
