Healthy Body Healthy Lifers-
Hey everyone! This week's blog is going to be fairly short because I'm traveling to Reno today. I will be back for Thursday's yoga class, but will be gone until then. Jessica will be teaching Mon/Tues yoga and Whitney will be teaching my Wed PBz- thanks ladies! So, classes will go as scheduled this week- but we will take the last two weeks of Dec off (ALL CLASSES) and restart the first week of January. I will send extra PBz workouts home for those last two weeks. Thanks for your understanding!
CLEANSE--It's coming!! I hope you are super excited to cleanse your body and find the best version of yourself after getting rid of the toxins! You will also learn more about your body and find new and innovative ways to work healthy and nutritious food into your daily meals. I hope you consider these changes not a "diet" but a lifestyle change.
Again- we will start the cleanse on Sat Jan 7th (I know I originally said the 8th, but this way, we start on a Saturday and we'll end on a Friday so everyone can enjoy that weekend!) So, Jan 7th will be Day 1. Prior to commencing the 21-day cleanse, you can do the elimination week. The purpose of the elimination week is to prep your body for the cleanse. If you feel you've been eating fairly healthy, you might only need to do 2-3 days of prep, or if you want, you can go cold turkey and just start on Day 1. The hardest thing to eliminate is caffeine, so if you are a caffeine addict, I recommend doing the elimination week. So here is the plan:
Elimination Diet: 0-7 days prior to Cleanse
Cleanse- Begins 7 Jan
Next week I hope to have some of the recipe/shopping list information for everyone, as well as some other tips for things you can do to enhance the cleansing process. There will be 21 days of recipes with 3 shopping lists so that you only have to go shopping once each week. This week I've attached a handy yes/no food list that you can print and put on your fridge (thanks to Liz Smith for putting that together!) More to follow on the Cleanse...
Info on Races and local HBHL Montgomery info can be found by clicking below:
Weekly workouts: Remember 2 HBHL instructor supervised workouts per week and 3 on your own. To get the full benefits of the program, I'd like you to get 5 workouts per week- but AT LEAST make time for 4 workouts. Do not feel guilty about taking time for you!! You are worth it!!
Fitness/Wellness Lesson:
Feeling stressed or tense because of the holidays? Try the following yoga moves to feel better and de-stress a little bit:
Cow pose (inhale)
Cat pose (exhale)
Inhale bringing your right knee into your chest
Exhale as you extend the right leg back
Cow pose (inhale)
Child's pose (exhale)
Perform this relaxing and nurturing series 5-6 times on each side, holding child's pose for as long as necessary. It can be performed in the morning, before bed, or anytime you need a little tension release!
Nutrition Lesson:
SuperFood of the week: Quinoa (KEEN-WA)
Quinoa is an easily digestible protein-packed grain that is a staple of the Cleanse. Quinoa has been cultivated in the Andes mountains for over 5000 years. There are many different varieties of quinoa- from dark brown to white, or pressed flakes. Some are even saying that quinoa is the world's most nutritious grain- it has twice the protein of other grains, more healthy fats, and less carbs. It's full of calcium, potassium, iron, fiber, antioxidants, and lignans.
You can find quinoa at most grocery stores. How would you use it? You can substitute quinoa for pasta, couscous, rice, or even oatmeal. For cooking, mix 1 cup of quinoa with 2 cups of liquid (water or chicken broth) and simmer for approx 20 minutes.
Recipe:
CLICK HERE for this week's Recipe
If you don't have access to my blog- let me know. FYI- Blog is going "live" on 1 January!!
Have a wonderful week! As always, feel free to email me with any questions :)
Be Educated. Be Balanced. Be Fit. Be Healthy.
Namaste,
Jannell
Jannell MacAulay, BS Biology, MS Kinesiology
Certified yoga and fitness instructor
HBHL ~ Learn. Change. Grow.
No comments:
Post a Comment