HBHL- 2 Oct 2011

Great stuff this week on interval training, some great food documentary recommendations, and an awesome super foods chart! 

Fitness/Wellness Lesson:

We've been doing the Powerbodyz workouts for almost a month now.  I'm hoping some of you are already noticing the benefits!  The short bursts of intense interval training burn more calories than steady-state cardio workouts.  It's less than 30 minutes of intense activity, and the benefits are exponentially greater (as far as cardiovascular fitness and calorie burn, to name a few)!  So... you could spend 45 minutes to an hour on the stair master/elliptical machine on Thurs... OR spend 30 minutes doing Power Bodyz in the morning!   Now, you do have to work intensely during those short intervals... As I've mentioned during the workout- if you aren't out of breath and sweating, your not working hard enough!  

How does it work exactly?  Power Bodyz gets your heart pumping and your metabolism firing.  You'll build lean muscle mass which will help you continue burning calories throughout the day.  2-3 Powerbodyz workouts per week, using just your own body weight and performed ANYWHERE- will get you RESULTS!  So, keep up the great work and just think of the extra calories your burning all day long after those intense workouts :)

Nutrition Lesson:

I know I mentioned we'd discuss supplements this week, but I'm building a great lesson for you and it's not completed yet.  More to follow... hopefully I'll get the info out to you next week.  Instead, I've got some great information for you on the health benefits of plant based diets.  If there is anything in particular you'd like me to discuss in the future, please let me know and I'll do my best to accommodate your requests :)

As always, any of the information I provide is to help you along your health/wellness journey.  There are always two sides to every coin, so use the information and resources to continue your own research so that you can make the right choices for yourself and for your family.  As far as nutrition goes, I HIGHLY recommend that you broaden your education by watching two very informative documentaries. They aren't perfect, but they bring up a lot of good information and will get you thinking about the way you eat- especially in regard to the food industry itself.  Both are available on Netflix, or you can view the trailers at the following websites:

Forks over Knives:  http://www.forksoverknives.com/

This documentary describes how plant based diets can actually prevent cancer and other diseases.  There is a lot of scientific evidence to back it up.  I'm not saying that you have to adopt a vegetarian or vegan lifestyle, just think about the message, and try to commit to eating at least 3 "meatless" meals per week, to expand your food palette and increase your fresh fruit and veggie intake!

Food Inc: http://www.foodincmovie.com/

I've also included a terrific chart that lists the health benefits of multiple whole and healthy foods.  It works together with the message from these documentaries:  plant based diets act as medicines for your body, as opposed to animal based products.  As the Chinese Proverb says, " He that takes medicine and neglects diet, wastes the skills of the physicians."

This chart is awesome! 

Apples	Protects your heart	Prevents constipation	Blocks diarrhea	Improves lung capacity	Cushions joints
Apricots	Combats cancer	Controls blood pressure	Saves your eyesight	Shields against Alzheimer's	Slows aging process
Artichokes	Aids digestion	Lowers cholesterol	Protects your heart	Stabilizes blood sugar	Guards against liver disease
Avocados	Battles diabetes	Lowers cholesterol	Helps stops strokes	Controls blood pressure	Smoothes skin
Bananas	Protects your heart	Quiets a cough	Strengthens bones	Controls blood pressure	Blocks diarrhea
Beans	Prevents constipation	Helps hemorrhoids	Lowers cholesterol	Combats cancer	Stabilizes blood sugar
Beets	Controls blood pressure	Combats cancer	Strengthens bones	Protects your heart	Aids weight loss
Blueberries	Combats cancer	Protects your heart	Stabilizes blood sugar	Boosts memory	Prevents constipation
Broccoli	Strengthens bones	Saves eyesight	Combats cancer	Protects your heart	Controls blood pressure
Cabbage	Combats cancer	Prevents constipation	Promotes weight loss	Protects your heart	Helps hemorrhoids
Cantaloupe	Saves eyesight	Controls blood pressure	Lowers cholesterol	Combats cancer	Supports immune system
Carrots	Saves eyesight	Protects your heart	Prevents constipation	Combats cancer	Promotes weight loss
Cauliflower	Protects against Prostate Cancer	Combats Breast Cancer	Strengthens bones	Banishes bruises	Guards against heart disease
Cherries	Protects your heart	Combats Cancer	Ends insomnia	Slows aging process	Shields against Alzheimer's
Chestnuts	Promotes weight loss	Protects your heart	Lowers cholesterol	Combats Cancer	Controls blood pressure
Chili peppers	Aids digestion	Soothes sore throat	Clears sinuses	Combats Cancer	Boosts immune system
Figs	Promotes weight loss	Helps stops strokes	Lowers cholesterol	Combats Cancer	Controls blood pressure
Fish	Protects your heart	Boosts memory	Protects your heart	Combats Cancer	Supports immune system
Flax	Aids digestion	Battles diabetes	Protects your heart	Improves mental health	Boosts immune system
Garlic	Lowers cholesterol	Controls blood pressure	Combats cancer	Kills bacteria	Fights fungus
Grapefruit	Protects against heart attacks	Promotes Weight loss	Helps stops strokes	Combats Prostate Cancer	Lowers cholesterol
Grapes	Saves eyesight	Conquers kidney stones	Combats cancer	Enhances blood flow	Protects your heart
Green tea	Combats cancer	Protects your heart	Helps stops strokes	Promotes Weight loss	Kills bacteria
Honey	Heals wounds	Aids digestion	Guards against ulcers	Increases energy	Fights allergies
Lemons	Combats cancer	Protects your heart	Controls blood pressure	Smoothes skin	Stops scurvy
Limes	Combats cancer	Protects your heart	Controls blood pressure	Smoothes skin	Stops scurvy
Mangoes	Combats cancer	Boosts memory	Regulates thyroid	Aids digestion	Shields against Alzheimer's
Mushrooms	Controls blood pressure	Lowers cholesterol	Kills bacteria	Combats cancer	Strengthens bones
Oats	Lowers cholesterol	Combats cancer	Battles diabetes	Prevents constipation	Smoothes skin
Olive oil	Protects your heart	Promotes Weight loss	Combats cancer	Battles diabetes	Smoothes skin
Onions	Reduce risk of heart attack	Combats cancer	Kills bacteria	Lowers cholesterol	Fights fungus
Oranges	Supports immune systems	Combats cancer	Protects your heart	Straightens respiration
Peaches	Prevents constipation	Combats cancer	Helps stops strokes	Aids digestion	Helps hemorrhoids
Peanuts	Protects against heart disease	Promotes Weight loss	Combats Prostate Cancer	Lowers cholesterol	Aggravates  Diverticulitis
Pineapple	Strengthens bones	Relieves colds	Aids digestion	Dissolves warts	Blocks diarrhea
Prunes	Slows aging process	Prevents constipation	Boosts memory	Lowers cholesterol	Protects against heart disease
Rice	Protects your heart	Battles diabetes	Conquers kidney stones	Combats cancer	Helps stops strokes
Strawberries	Combats cancer	Protects your heart	Boosts memory	Calms stress
Sweet potatoes	Saves your eyesight	Lifts mood	Combats cancer	Strengthens bones
Tomatoes	Protects prostate	Combats cancer	Lowers cholesterol	Protects your heart
Walnuts	Lowers cholesterol	Combats cancer	Boosts memory	Lifts mood	Protects against heart disease
Water	Promotes Weight loss	Combats cancer	Conquers kidney stones	Smoothes skin
Watermelon	Protects prostate	Promotes Weight loss	Lowers cholesterol	Helps stops strokes	Controls blood pressure
Wheat germ	Combats Colon Cancer	Prevents constipation	Lowers cholesterol	Helps stops strokes	Improves digestion
Wheat bran	Combats Colon Cancer	Prevents constipation	Lowers cholesterol	Helps stops strokes	Improves digestion
Yogurt	Guards against ulcers	Strengthens bones	Lowers cholesterol	Supports immune systems	Aids digestion

Have a wonderful night! 

Namaste,

Jannell