As it turns out, Zumba is the perfect companion to Pilates, especially at All Wellness. The Pilates instructors here teach us how to move mindfully; the result is great alignment and spinal health, but not a lot of sweat. Zumba, on the other hand, is all about sweat. Burlington Zumba teachers teach us how to move joyfully. The motto of Zumba seems to be “Ditch the workout, join the party!” Zumba is a terrifically fun, cardio-dance-aerobics-exercise.

Zumba is sortof like Jazzersize on a Caribbean vacation. Here’s the skinny from Burlington Zumba’s website:

Zumba is a fusion of Latin and International music combined with a heart-pumping cardio workout that’s easy to follow and fun to do. Zumba classes are 1 hour long and based on fitness interval training to maximize caloric output, fat burning and total body toning. This is a fitness class that utilizes repetitive motions and routines loosely based on Latin dance for an effective and fun workout.

Here is a YouTube interview with Beto , the creator of Zumba:

I’m inspired! Zumba classes on July 6th and 7th are free!

Her background includes energetic massage and bodywork, myofascial release, trigger point release, therapeutic yoga, and a long-term personal yoga practice. Her physical therapy experience ranges from pediatric physical therapy to sub-acute rehabilitation in nursing homes. She is Reiki certified and received her bachelor’s degree in Physical Therapy from the University of Vermont.

 Rotation, when properly performed, is a helpful movement for balancing any asymmetry in the spine (such as scoliosis), maintains the health of the discs in between the vertebrae, and produces a “squeeze and soak” action of the digestive organs that helps the body to cleanse toxins (think of wringing out an old dishcloth–the dirty water is squeezed out and the cloth is refreshed).  Whenever we move into rotation, regardless if we are in flexion, extension, or neutral, we always want our spine to be in its longest possible length. 

Keep lengthening this week and have fun as you rotate!

Here are the more formal directions! ~Laura

3 tablespoons olive oil

3 ½ pounds fresh tomatoes

1 cup chopped white onion

2 teaspoons chopped garlic

4 cups stock of your choice

½ teaspoon dried oregano

½ teaspoon dried basil

½ teaspoon dried parsley

salt & pepper

Preheat oven to 325 degrees. Pour one tablespoon of oil to lightly cover the bottom of a roasting pan. Slice the tomatoes in half, and place them snugly in the pan cut side up.  drizzle oil over the tomatoes and bake for 2 ½ hours, or until the tomatoes collapse.

When the tomatoes are done roasting, sauté the onions and garlic in a pot for approximately 5 minutes.  Add the tomaotes, their juices, herbs, and salt & pepper to the pot and simmer for 45 minutes.

When a client first lays down on the foam roller, I often hear a sigh of
contentment.  By supporting the spine with gentle pressure on the sacrum,
thoracic spine, and back of head, the roller helps to decompress the spine and
open the whole front body.  It can also challenge core strength, coordination,
and balance.  This week at All Wellness, our pilates instructors will be
teaching many variations using the foam roller.  Come and join us!

16 oz / 450g extra-firm tofu, drained and patted dry

3 medium cloves garlic
scant 3/4 teaspoon fine grain sea salt
3 small/medium shallots
3 small serrano peppers, minced – optional
1 bunch (about 4 handfuls) of cilantro, stems trimmed
1 teaspoon natural cane sugar (or brown sugar)
2 teaspoons fresh lime juice
3/4 cup / 180 ml extra-virgin olive oil

Bring a large pot of water to a boil. Salt generously, then cook the soba noodles per package instructions, being mindful to not overcook them. Drain, run under cold water for a minute, shake of as much extra water as possible, then toss well with the olive oil. Gently work the olive oil through the noodles. Place the soba in a large plastic bag and refrigerate overnight, or until you’re ready to use them – up to a few days.

Make the dressing using a mortar and pestle OR a food processor. I used the m&p which takes a while (and provides quite the arm workout), but I prefer the end result. Pound the garlic and salt into a paste, then work in the shallots one at a time, then the peppers. Then the cilantro a handful at a time. The mixture should be quite smooth. Add the sugar, then the lime juice before stirring in the olive oil a bit at a time. Taste and adjust the flavors if need be – more salt, sugar, lime juice, etc. using the processor? Just blend it all together, then tweak the flavors a bit if needed.

Cut the tofu into slabs (see photo), rub gently with olive oil and place on a medium-hot grill. Cook until golden brown on one side, flip, and grill the other side as well.

To assemble, toss the soba noodles with a good amount of the dressing, reserving enough to drizzle generously on top of the tofu. Place the tofu on top of the noodles, and drizzle with more dressing.

1.  Emphasize foods that require little to no cooking like fresh fruits & vegetables, cold salads , nuts and seeds.

 2.  Get inspired by raw foodists – people who live a lifestyle where most, sometimes all, of their food is uncooked or not warmed above 115 degrees.  Why?  All raw foods contain enzymes, the energy of food, that are important in the process of digestion and absorption of nutrients.  Over heating and over cooking foods destroys these enzymes, preventing your body from getting the maximum benefit from the foods you eat.  There are many websites online where you can learn more about the importance of raw foods and find recipes.

 3.  When cooking indoors, cook during the coolest part of the day : early morning and at night.  If you need to cook during the day cook foods that are quick, like steamed veggies, and make a large batch so you don’t have to cook again.

 4.  Cook foods outdoors on the grill, or use your cast iron pots/pans as you would indoors.

 5.  Invest in a toaster oven: they are smaller and generate less heat.

 6.  Use your blender for smoothies, blender drinks, popsicles, and raw soups.

 7.  Learn how to ferment foods.  buy the book, wild fermentation: the flavor, nutrition and craft of live culture foods, sandor ellix katz.

This recipe is from Cooking Close to Home by Diane Imrie & Richard Jarmusz.