On March 17, 2012, Latinva Dance Fitness teamed with the American Diabetes Association (“ADA”) at the Los Angeles Convention Center.  The event was a huge success!

Fitness Revolution

Latinva is a great workout, you will learn new dance steps, perform sexy arm movements, improve your stability by turning and spinning, stretch your arms, legs and waist, and ultimately achieve beautiful body lines…just like a Dance Star. It is a fun form of exercise that is more entertaining and exciting than any workout. Latinva will give you a break from your regular exercise routine…exercising will become an addiction.  By the end of each workout, not only have you benefited by improving your health and feeling great, but Latinva is guaranteed to make you feel like a Dance Star.  You move to the rhythm and beat of sexy Latin-inspired dance steps that include Bachata, Cha Cha, Cumbia, Mambo, Merengue, Salsa and Tango.  Latinva will help lead you to a healthier life…one dance step at a time.  Do it and feel like a Dance Star!

Fitness Dance Workout

The entire dance routine is set to lively Latin-inspired music – you are dancing, having fun and burning calories.  Your body begins to move naturally as you bring your own style of dance into the cardio workout routine and make it your own.  The key to Latinva Dance Fitness is not solely about the fun or the exercise; it is also about the level of concentration involved in the process. One must truly focus to memorize the sequence of steps in order to really gain all of its benefits…a great physical workout and an amazing mental challenge. It is a combination of these two key components that makes Latinva style a real success.

About Latinva

What is Latinva? The actual words were created by combining sounds meaning Latin rhythm and dance, or “dance with the beat.” Not only are the steps and music different than you have ever seen or heard before, but the style in which it is taught is a complete evolution of previous workout programs. How? Latinva addresses fitness on a whole new level by providing more freedom and fun in a cardio workout.

To find out more about Latinva and obtain a copy of the Introduction to Latinva Dance Fitness DVD and Music CD, visit us at www.latinva.com.

Refined grains…

A refined grain is processed whole grain.  Most grain products have been refined, which results in the loss of some or most of the nutrients such as vitamins, minerals and dietary fiber.

Most refined grains are enriched with iron, thiamin, riboflavin, niacin, and folic acid before they are used as ingredients in foods. Many refined grains are very high in solid fats and added sugars products, such as cookies and cakes and when consumed in excess and are very high in calories.  Enriched refined grains contain some vitamins and minerals.

Individuals consume about 6.3 ounce-equivalents of refined grains per day.  At the 2,000-calorie level of the USDA Food Patterns, the recommended amount of refined grains is no more than 3 ounce-equivalents per day. Refined grains should be replaced with whole grains, such that at least half of all grains eaten are whole grains. Consumption of refined grain products that also are high in solid fats and/or added sugars, such as cakes, cookies, donuts, and other desserts, should be reduced.  Major sources of refined grains in the diets of individuals are yeast breads (26% of total refined grain intake); pizza (11%); grain-based desserts (10%); and tortillas, burritos, and tacos (8%).

For more information, visit the Dietary Guidelines for Americans at www.dietaryguidelines.gov or the Centers for Disease Control and Prevention at www.cdc.gov.

About Latinva…

Latinva is a combination of sounds that mean Latin rhythm and dance, or “dance with the beat.” It is an innovative freestyle fitness program that incorporates sexy Latin dance steps as the foundation of a fun and exciting cardio workout. Dance like a star to the high energy sounds of Latin and International music. It is a thrilling and amazing cardio dance workout that will exercise the mind, body and ignite the spirit.

To find out more about Latinva and obtain a copy of the Introduction to Latinva Dance Fitness DVD and Music CD, visit us at www.latinva.com.

This Latinva Health Series will focus on Fats, as provided by the Dietary Guidelines for Americans.

Fats are found in both plant and animal foods, which are known as Dietary Fat.  Most foods contain different types of fat; some provide more benefits than others.  Fat is essential to your health since it supplies fatty acids and helps dissolve vitamins such as
vitamins A, D, E and K.

The Institute of Medicine has established the following ranges for total fat intake:

*  Children ages 1 to 3 years = 30–40% of calo­ries
*  Children and adolescents ages 4 to 18 years = 25–35% calories
*  Adults ages 19 years and older = 20–35% calories

Scientific evidence show these ranges are associated with reduced risk of chronic diseases, such as cardiovas­cular disease.  It is important to select foods low in saturated fats and cholesterol and avoid trans fat. Most of the fats consumed should be plant-based (polyunsaturated and monounsaturated).

The types of fatty acids consumed are more impor­tant than the total amount of fat intake.  With the exception of seafood, animal fats tend to have high proportion of saturated fatty acids.  With the exception of coconut oil, palm kernel oil, and palm oil, plant foods tend to have a higher proportion of monounsaturated and/or polyunsaturated fatty acids.

Fatty Acid Profiles of Common Fats and Oils

Most fats with a high percentage of saturated or trans fatty acids are solid at room temperature and are referred to as “solid fats,” while those with more unsaturated fatty acids are usually liquid at room temperature and are referred to as “oils.” Solid fats are found in most animal foods but also can be made from vegetable oils through the process of hydroge­nation.

Saturated fatty acids…

The body uses some saturated fatty acids for physiological and structural functions.  However, individuals have no dietary requirement for saturated fatty acids since it makes enough to meet its need.

Consuming less than 10 percent of calories from saturated fatty acids (solid fats) and replacing them with monounsaturated and/or polyunsaturated fatty acids (oils) is associated with low blood cholesterol levels. Major sources of saturated fatty acids include:

*  Cheese = 9%
*  Pizza = 6%
*  Grain-based desserts = 6%
*  Dairy-based desserts = 6%
*  Chicken and chicken mixed dishes = 6%
*  Sausage,franks, bacon and ribs = 5%

Sources of Saturated Fat in Diets
NHANES 2005 – 2006
To reduce the intake of saturated fatty acids, individuals should limit their consumption of the major sources that are high “solid fats” and replace them with foods that are rich in “oils”. Oils that are rich in monounsaturated fatty acids include canola, olive, and safflower oils. Oils that are good sources of polyunsaturated fatty acids include soybean, corn, and cottonseed oils.

Trans fatty acids…

Trans fatty acids are found naturally in some foods and are formed during food processing; they are not essen­tial in the diet. Scientific evidence show an association between increased trans fatty acid intake and increased risk of cardiovascular disease. Therefore, individuals should keep their intake of trans fatty acids as low as possible.

Some trans fatty acids that individuals consume are produced by a process referred to as hydrogenation. Hydrogenation is used by food manufacturers to make products containing unsaturated fatty acids, solid at room temperature (i.e., more saturated), to resist spoiling. Trans fatty acids produced this way are referred to as “synthetic” or “industrial” trans fatty acids.

Natural trans fatty acids are present in meat, milk, and milk products, therefore, their elimination is not recommended because this could have potential implications for nutrient adequacy. Consuming fat-free or low-fat milk and milk products and lean meats and poultry will reduce the intake of natural trans fatty acids.

Cholesterol…

The body uses cholesterol for physiological and structural functions.  However, individuals have no dietary requirement for cholesterol since it makes enough to meet its need.  Cholesterol is found only in animal foods. The major sources of cholesterol in a diet include:

*  Eggs and egg mixed dishes = 25%
*  Chicken and chicken mixed dishes = 12%
*  Beef and beef mixed dishes = 6%
*  Beef burg­ers = 5%

Cholesterol intake can be reduced by limiting the consumption of foods that are high in cholesterol. Cholesterol intake by men averages about 350 mg per day, which exceeds the recom­mended level of less than 300 mg per day. Average cholesterol intake by women is 240 mg per day.

Dietary cholesterol has been shown to raise blood LDL cholesterol levels in some individuals. Consuming less than 300 mg per day of cholesterol can help maintain normal blood cholesterol levels.  Consuming less than 200 mg per day can further help individuals at high risk of cardiovascular disease.

For more information, visit the Dietary Guidelines for Americans at www.dietaryguidelines.gov or the Centers for Disease Control and Prevention at www.cdc.gov.

About Latinva…

Latinva is a combination of sounds that mean Latin rhythm and dance, or “dance with the beat.” It is an innovative freestyle fitness program that incorporates sexy Latin dance steps as the foundation of a fun and exciting cardio workout. Dance like a star to the high energy sounds of Latin and International music. It is a thrilling and amazing cardio dance workout that will exercise the mind, body and ignite the spirit.

To find out more about Latinva and obtain a copy of the Introduction to Latinva
Dance Fitness DVD and Music CD, visit us at www.latinva.com

The following guidelines may help control total calorie intake and manage body weight:

- Increase intake of whole grains, vegetables and fruits.
- Reduce intake of sugar-sweetened beverages.
- Monitor intake of 100% fruit juice for children and adolescents, especially those who are overweight or obese.
- Monitor calorie intake from alcoholic beverage for adults.

Although total calories consumed is important for calorie balance and weight management, it is important to consider nutrients and healthy foods and beverages, as well as their calories, when selecting a healthy eating pattern.

As you move towards more healthy eating patterns, select patterns that you enjoy and can maintain over time.  As long as the foods and beverages consumed meet nutrient needs and calorie intake.

Physical activity counts…

Studies show that regular physical activity helps individuals maintain a healthy weight and prevent excess weight gain.  Furthermore, physical activity combined with reduced calorie intake, may aid in weight loss and ultimately prevent weight gain.

Starting counting…

You can start by changing behaviors and practices to help manage your food and beverage intake and ultimately manage your body weight.  The following are some behaviors that you can follow:

- Focus on the total number of calories consumed.
- Monitor food intake.
- When eating out, choose smaller portions or lower-calorie options.
- Prepare, serve, and consume smaller portions of foods and beverages, especially those high in calories.
- Eat a nutrient-dense breakfast.
- Limit screen time and more time on physical activity.

Improved nutrition, appropriate eating behaviors, and increased physical activity provide tremendous potential in managing your weight.

For more information, visit the Dietary Guidelines for Americans at www.dietaryguidelines.gov or the Centers for Disease Control and Prevention at www.cdc.gov.

About Latinva…

Latinva is a combination of sounds that mean Latin rhythm and dance, or “dance with the beat.” It is an innovative freestyle fitness program that incorporates sexy Latin dance steps as the foundation of a fun and exciting cardio workout. Dance like a star to the high energy sounds of Latin and International music. It is a thrilling and amazing cardio dance workout that will exercise the mind, body and ignite the spirit.

To find out more about Latinva and obtain a copy of the Introduction to Latinva Dance Fitness DVD and Music CD, visit us at www.latinva.com.

A common weight loss goal for adults is reducing the calorie count by 500 calories or more per day.  However, reducing your calorie intake more  gradually over time is more effective.  Research suggests that for those who have been successful at losing weight, reducing calorie intake was important in keeping the weight off.

Know your macronutrient…

Macronutrients are carbohydrates, fat, and protein.  These are the nutrients that individuals consume the most.  When your body breaks these down, it can provide you with energy.  It can help individuals gain more muscle mass when exercising and the energy provided can also help speed up the metabolism.  However, if you consume a lot of these without exercising, the carbohydrates can convert to sugar, and make you gain unwanted weight.  Fat is another macronutrient that can also make you gain unwanted weight.

- Carbohydrates equal about 4 calories per gram and are the primary source of calories for most individuals. There are two types of carbohydrates:  1)  Simple: which are found in fruits and dairy products and are more easily digested by the body and 2) Complex: which are found in vegetables, whole grain breads, and brown rice and they take longer for the body to digest.  A common source of starch in diets today is refined grains, such as white rice.  The refining process removes some of the grain’s fiber and nutrients.  Eating a serving of whole grain cereal such as oatmeal will fill you up and give you longer lasting energy than a bowl of sugary cereal due to the way the body processes and uses the carbohydrates.

- Protein equals 4 calories per gram.  In addition to calories, protein provides amino acids that assist in building and preserving body muscle and tissues.  Protein is found in two sources:  1) Animals:  includes seafood, meat, poultry, eggs, milk and milk products and 2) Plants: includes beans, nuts, seeds, and soy products.

- Fat equals 7 calories per gram.  Types of fat include saturated, trans, monounsaturated, and polyunsaturated fatty acids.  Saturated fats (butter, dairy products, meat, coconut oil, chocolate) are fats which are evenly filled out with hydrogen, which remains solid at room temperature.  Unsaturated fatty acids (vegetable oils) remain liquid at room temperature.  The mono unsaturated fats are considered good fats because of the lower cholesterol content.  Essential fatty acids are poly unsaturated fatty acids that the body cannot manufacture and, therefore, have to be provided through your diet.  It is divided into two groups:  1) Omega 3 which is found in salmon, trout and tuna and 2) Omega 6 which is found in corn oil, sunflower oil, olive oil, and soybean oil.  For a healthy diet, concentrate on mono unsaturated fats like olive oil and essential fatty acids.

- Alcohol equals 7 calories per gram, and the number of calories varies in an alcoholic beverage depending on the type of beverage consumed.  Alcoholic beverages are a source of calories but provide few nutrients.

Although diets with a wide range of macronutrient proportions have been documented to promote weight loss and prevent weight gain after loss, evidence continues to show that the critical issue is not the proportion of the macronutrients in the diet, but whether the eating pattern is reduced in calories and the individual is able to maintain a reduce calorie intake over time.  The total number of calories consumed is the essential dietary factor relevant to body weight.

For more information, visit the Dietary Guidelines for Americans at www.dietaryguidelines.gov or the Centers for Disease Control and Prevention at www.cdc.gov.

About Latinva…

Latinva is a combination of sounds that mean Latin rhythm and dance, or “dance with the beat.” It is an innovative freestyle fitness program that incorporates sexy Latin dance steps as the foundation of a fun and exciting cardio workout. Dance like a star to the high energy sounds of Latin and International music. It is a thrilling and amazing cardio dance workout that will exercise the mind, body and ignite the spirit.

To find out more about Latinva and obtain a copy of the Introduction to Latinva Dance Fitness DVD and Music CD, visit us at www.latinva.com.