HBHL - 25 March 2012

Healthy Body Healthy Lifers,

Happy Spring Break!  Since the majority of the instructors are out of town this week, and many of you are too, there will not be any classes this week.  Again, HBHL - AL all classes are cancelled this week.  We will resume our regular schedule (and add a weekend yoga class in Deer Creek!) starting next week. 

 CLICK HERE for local HBHL - AL information

I wanted to share the good news.... HBHL is on page 64 of the April issue of Entrepreneur Magazine.  Check it out!  The online version will be available in two weeks, I'll send out the link shortly.  I am so thankful for all of the positive publicity we have gotten over the last few months.  Thanks to each and everyone of you for your continued support of the program.  We hope to continue expanding the program!  

Powerbodyz - This week's Powerbodyz workout is posted.  Check it out:

CLICK HERE for this week's Powerbodyz Workout

Nutrition Lesson:  Deciphering Fruit/Veggie Stickers

Thanks to HBHL'er Maura for her suggestion for this post!

What do those little stickers on your fruits and vegetables really mean?  Basically that sticker has a PLU code, or the Price Look Up code.  The 4 or 5 digit number that is on the little stickers that you always have to peel off before eating a piece of fruit or veggie, actually designate whether it is organic, genetically modified or grown by traditional (or conventional) means.  As a reminder, traditionally grown fruits/veggies are most likely treated with pesticides.   If the 4 digit code starts with either a 3 or 4, then it is traditionally grown; if it is 5 digit code that starts with 9 then it is organic; and if it is a 5 digit that starts with 8 then it is a genetically modified.  This can save you money, because you'll know for sure whether a store is labeling their organic produce correctly, and you can be more sure of exactly where the food you are eating came from.  Just like you'd read the labels on your packaged foods, make sure you are reading the sticker labels on your fruits/veggies!  

Here are a few links if you'd like to read more about it:

Codes on Fruits and Veggies 

Recipe:  Roasted Veggie Stacked Enchiladas 

This recipe is adapted from:  http://www.perrysplate.com/2011/03/stacked-roasted-vegetable-enchiladas.html

2 red bell peppers, seeded and cut into 1 inch strips

2 poblano peppers, seeded and cut into 1 inch strips

1 cup fresh or frozen yellow corn

1/2 head of cauliflower, cut into 1/2 inch cubes (OR I used 1 bag frozen cauliflower, thawed)

1 sweet potato, peeled and cut into 1/2 inch cubes

1 onion, diced

4 garlic cloves, minced

1-2 cups fresh spinach

1 can black beans, drained and rinsed

Grape seed or coconut oil, enough to coat veggies for roasting

1 T cumin

6-9 corn tortillas, torn into pieces

1-2 cups shredded cheese, mexican blend, cheddar, monterrey jack or pepper jack

salsa, sour cream, cilantro, green onions--garnish with what you like

Preheat the oven to 425. Lightly oil 2 large shallow roasting pans.

Place poblanos, red bell peppers, cauliflower, sweet potato, onion, and corn kernels onto pans. Drizzle olive oil and sprinkle the cumin and minced garlic over top. Add a generous pinch or two of salt and black pepper, then use your hands to mix everything together. After everything is coated well, spread the vegetables evenly in the pan. Roast for 30-40 minutes until vegetables are tender and begin to brown in spots. Stir or shake the pans every 10 minutes for even roasting. Remove pan from oven and reduce oven temperature to 350.

Prepare an 13x9x2-inch baking pan with nonstick spray. In a small bowl, stir the cilantro into the salsa. Spread 1/4 cup of salsa into the bottom of the baking pan. Add a layer of tortilla pieces, to completely cover the salsa. Sprinkle half the black beans on top.Top with 1/3 of the vegetables, a handful of spinach, and 1/3 of the cheese. Make a second layer of tortilla, salsa, beans, vegetables, spinach, and cheese. Top with with a layer of tortillas, salsa, vegetables, and cheese. Cover with aluminum foil.

Bake for 20 minutes. Remove the foil and bake another 10 minutes, until cheese is melted and everything is heated through.

Weekly challenge:  Spring break in and of itself is a challenge!  Remember the moderation rule and make sure you get your exercise - walking on the beach, playing in the surf or trekking around the Magic Kingdom :)

Facebook question:  What is your favorite way to use kale?

Have a wonderful rest of your week!

Be Educated.  Be Balanced.  Be Fit.  Be Healthy.

Namaste,
Jannell

Jannell MacAulay, BS Biology, MS Kinesiology

Certified Yoga, Powerbodyz, Piyo and Fitness Instructor

AFAA Certified Personal Trainer

HBHL ~ Learn. Change. Grow.

healthybodylife@me.com

http://www.healthybodyhealthylife.org/

HBHL -- 18 March 2012

Healthy Body Healthy Lifers,

I hope everyone is enjoying their week - hard to believe it is already the middle of March!  I know many of us military types are getting our assignments and prepping for our moves.  Despite this busy time of year, don't forget to take time for yourself!  Make sure you find the time to fit in your workouts, healthy meals, and quality time with your friends and family :)

I hope everyone enjoyed this week's first post on cooking oils:  CLICK HERE for a review.  I've also come across a cooking oil comparison chart (thanks to HBHL'er Ulf!) that I think you might find interesting.  Check it out - but remember to continue doing your own research to make the right choices for your family.  Nothing is one-size fits all!

Cooking Oil Comparison Chart

Unfortunately, no new PBz workout this week. But check the local page for the workout information.

This Week's Wellness Lesson:  Continuing our yoga pose series...

Thanks again to Jessica Turner for her inputs this week!

Cobra vs. Upward Facing Dog

Bhujangasana vs. Urdhva Mukha Svanasana

By Jessica Turner

Sources:

www.yogajournal.com

Light on Yoga by B.K.S Iyengar

            I have had several students say to me that they just started taking yoga classes so their lower back hurts, like this was normal or expected!  NO!  There are two common ways yoga students injure themselves: (1) ego and competition, trying to look like their neighbor/teacher instead of listening to their body, and (2) improper form.  The focus of this blog is the correct form of Cobra and Upward Facing Dog poses.  Both Cobra and Up-Dog are back-bending poses that we do several times throughout class during sun salutation sequences, but the option is always yours.  You never have to do Up-Dog if you don’t want to as it is a more active pose than Cobra.

            To find Cobra pose, lay flat on your belly with palms down below your shoulders.  Keep your legs long behind you with the tops of your feet flat on your mat.  Relax your shoulders and keep your elbows in tight toward your body.  Press the tops of your feet and thighs into your mat to raise your kneecaps off the floor.  Then as you inhale, begin to straighten your arms to lift your chest.  Only lift to a height where you can maintain contact with your hips on the mat, you do not have to straighten your arms, especially if it causes your shoulders to lift.

Up-Dog is similar to Cobra in many ways, but requires more upper-body and core strength.  We often transition into Up-Dog from Chatarunga Dandasana (hovering above your mat), but it can also be done starting flat on your belly.  To find Up-Dog, lift your body pressing your weight into the palms of your hands and tops of your feet.  Your knees are never on the mat in this pose.  Lift your chest and relax your shoulders.  Use your lower belly and core to help lift your hips (this is super important!).

 There are a few common errors students make in these two poses.  The first one is keeping your toes tucked instead of flattening the tops of your feet.  This causes improper alignment and puts additional pressure on your lower back.  Always flatten your feet!  The second common error is tight shoulders.  Relax them back and down away from your ears as you lift your heart.  Your neck should be long.

            Another common error is what I call half-dog.  This occurs when you lower your knees but keep your hips lifted off your mat.  Choose one!  In Cobra the entire top of your leg and hips are on the mat, In Up-Dog, none of your leg touches!  There is no half-dog pose!  Doing this gives you no benefits from either pose!

            Lastly, there is one additional common issue with Up-Dog pose.  This pose requires you to lift your hips; however, they should not sag down.  This happens often!  So engage your lower belly and core to help lift your hips, it is an active pose.  Allowing your weight to let your hips sag down causes too much pressure on your lower back because it allows the vertebrae to compress together.

These poses share the same benefits:

• Improves posture
• Strengthens the spine, arms, wrists
• Stretches chest and lungs, shoulders, and abdomen
• Firms the buttocks
• Stimulates abdominal organs
• Helps relieve mild depression, fatigue, and sciatica
• Therapeutic for asthma

I hope you enjoyed this review of cobra and up-dog pose!   Please feel free to ask any questions or let myself or Jessica know if you would like to feel an adjustment in this pose.  We are always available after class, hope to see you there.

This Week's Superfood:  Sweet Potatoes!

Ahhh... I love sweet potatoes.  Now, you do have to be careful to use the moderation rule and not pile it full of butter and brown sugar (or even maple syrup!), but sweet potatoes are a nutritious staple to incorporate into your meal plans.

Sweet potatoes are high in beta carotene, which converts into Vitamin A once consumed.  Beta- carotene is a powerful antioxidant that is known for its anti-cancer properties.  It also aids in healthy immune and reproductive systems.  With over 1000 mg of beta-carotene in one medium sweet potato, and only 100 calories, they are an excellent choice!  

You can bake them (and eat the skin - just gently scrub before eating), or steam them (chop and steam for 7-8 minutes), add cinnamon or nutmeg for an added nutritional punch, or roast them!  Some studies have shown that it's important to add 3-5 grams of fat with your beta-carotene rich veggies, to ensure maximum absorption of the vitamins:  you can do this by adding a T of EVOO to your mashed sweet potatoes.

Did you know that sweet potatoes can also be good for your skin?   Who knew?!?!? Check out this article, which also includes some extra sweet potato recipes:

Sweet potatoes and your skin

This Week's Recipe:  Roasted Veggie Soup

(Courtesy of HBHL Chef, Meredith Hill)

This is a BASE soup.  Feel free to add brown rice, quinoa, cut up chicken, or any other favorite veggies to the soup!  Experiment with your favorite flavors :)

1/2 butternut squash, cut length-wise, seeds removed

1 sweet potato, diced into 1 inch cubes

6 garlic cloves, peeled

1 T EVOO, plus more for roasting

1/2 c roasted red pepper from a jar, diced 

1 T juice from pepper jar

1/4 tsp cayenne pepper, more or less to taste

2 c vegetable broth

sea salt and freshly ground black pepper to taste

1. Preheat oven to 375. 

2. Coat the butternut squash, sweet potato, and garlic in EVOO. Place the squash flesh side down on a foil lined baking sheet along with the sweet potato. The garlic cloves will need to be wrapped tightly in foil. 

3. Roast for 30-40 minutes. 

4. Let cool slightly, until you are able to remove skin from squash and discard. 

5. Place everything in a blender and puree until smooth. 

Here is this week's Facebook Question, go to Facebook and share your answer:  

What unhealthy habit are you still trying to give up?

*** ALSO - please turn in your survey, if you haven't already. Thank you in advanced!  And we are working on the email distro service, thank you for your patience as we iron the bugs out!!

Have a wonderful rest of your week!

Be Educated.  Be Balanced.  Be Fit.  Be Healthy.

Namaste,
Jannell

Jannell MacAulay, BS Biology, MS Kinesiology

Certified Yoga, Powerbodyz, Piyo and Fitness Instructor

AFAA Certified Personal Trainer

HBHL ~ Learn. Change. Grow.

healthybodylife@me.com

www.healthybodyhealthylife.org

HBHL - 11 March 2012

Healthy Body Healthy Lifers,

For HBHL - AL peeps:  Awesome showing at the Earth Fare 5K this weekend.  I loved seeing everyone out there and am so excited to see more HBHL'ers getting out for their first 5Ks in the future!  There's another 5K this week on Thursday March 15th at Maxwell AFB.  Stay tuned on Facebook for more details about the exact when/where info!

CLICK HERE for more HBHL - AL information

This week (in two posts) we'll be discussing various oils, dissecting cobra and upward facing dog, and learning about a new superfood.  Did anyone try the yummy cinnamon bread from last week?

Powerbodyz:  This week's Powerbodyz workout is posted.  Check it out:
CLICK HERE for the Powerbodyz Workout

Wellness Lesson:  Deciphering Various Oils
Confused about all of the various oils out there?  I've discussed the benefits of olive oil in a previous post CLICK HERE for olive oil info, but there are so many other oils, how do you make sense of it all?  First, it's important to avoid hydrogenated oils which are chemically altered and contain trans fats.  The trans fats increase LDL (bad cholesterol), and have been linked to diabetes, coronary disease, and obesity.  Here's a little run down on some of my favorite oils:

* Avocado Oil: Rich in monounsaturated fats, which can lower LDL levels while increasing HDL (good) levels.  Avocado oil is also rich in Vitamin E.  You can use avocado oil for sautéing, roasting, baking, or stir-frying.  Try it in salad dressings and soups, or dip bread into it.

* Canola Oil:  A relatively controversial oil, canola oil gets mixed reviews.  It's a good source of heart-healthful monounsaturated fats, and omega-3s, but make sure you get the organic version as some canola oil is made from genetically engineered crops.  Most important note here:  READ THE LABEL.  Canola Oil can be used for roasting, broiling, baking, and stir-frying, as well as a substitute for mayo or in salad dressings.  I suggest looking into canola oil yourself, reading the labels, and remembering the moderation rule.  Check out this article for more information:  Canola Oil Info

* Coconut Oil:  I LOVE coconut oil.  It's a naturally saturated fat.  While it is wise to avoid most saturated fats, they are not all created equal.  Like the healthy fats we get in avocados, coconut oil is mostly made up of saturated fat (11.8 grams per Tablespoon), but since it's natural it can reduce LDL levels and its high levels of lauric acid has antimicrobial properties.   Not only do I use coconut oil for cooking and baking, but its GREAT for your skin! I use it as a moisturizer all the time.  It can reduce wrinkles, and I've also heard that it can help with skin problems like eczema and dermatitis.  Check out this article for more information on coconut oil:  Benefits of Coconut Oil

* One last addition to the discussion on EVOO:  If you cook with it, make sure you keep it at low temperatures.  It will lose its flavor if heated too high! It's best used in salad dressings, for dipping bread, drizzled over finished dishes or used as a marinade.  Use pure olive oil for roasting, broiling, sautéing, and stir-frying :)

There are many other oils to discuss, stay tuned for a follow up blog in the future!


Weekly Challenge:  Try a new workout.  If you've never tried yoga - give it a go!  Been intimidated by Powerbodyz?  Check out the introductory workout!  Grab a friend and branch out into something new - take a spin class or go for a walk/jog!  


This week's Facebook Question: Since joining HBHL, what is your favorite new food?  How do you like to eat it?

Have a wonderful week!

Be Educated.  Be Balanced.  Be Fit.  Be Healthy.

Namaste,
Jannell

Jannell MacAulay, BS Biology, MS Kinesiology

Certified Yoga, Powerbodyz, Piyo and Fitness Instructor

AFAA Certified Personal Trainer

HBHL ~ Learn. Change. Grow.

healthybodylife@me.com

www.healthybodyhealthylife.org

HBHL - 7 March 2012

Healthy Body Healthy Lifers,

Hey everyone! If you haven't had the chance, check out this week's article about HBHL in the Montgomery Advertiser.  You can find it through the HBHL testimonials section:

Montgomery Advertiser Article on HBHL

For those HBHL -AL folks, we are running the Earth Fare 5K on Saturday. It starts at 8 AM.  Check in with Facebook to find out when we'll be meeting for an HBHL photo...and don't forget to wear your T-shirt!  We'll have racers of all levels. I'll probably be walk/jogging it, there will be a few runners and some will be pushing their kiddos. So come join us!

This week I'm including a new lesson on yoga poses to familiarize you with some of the more common ones we use in class.  Thanks to Jessica Turner for her contributions to this effort!!  She'll be sharing some great yoga insights with us over the next few weeks...

Downward Facing Dog Pose

Adho Mukha Svanasana

By Jessica Turner

Sources:

www.yogajournal.com

Light on Yoga by B.K.S Iyengar

Downward facing dog is a pose we do often during yoga class, and many instructors may refer to it as a resting pose.  I don't know about you, but when I first started doing yoga, I thought how could this be a resting pose?  After talking to some teachers, what I learned changed the way I thought of the pose, and gave me more insight into my own body.  I'd like to share that information with you.

First, downward facing dog IS a resting pose, an active resting pose!  For anyone who has breathing difficulties (I have asthma), or even if you are just breathing harder through a more vigorous class, take a few deep breaths in this pose.  The diaphragm is lifted into the chest cavity causing the heart rate to slow down.  If you are tired, you always have the option to skip your chaturanga flow and go straight to down dog to take a few breaths.  

This pose also stretches your entire body, including your hamstrings, calves, Achilles tendons, arms, shoulders, chest, and back.  As your body gets warm throughout a practice, you’ll be able to notice how this pose feels differently in these areas.  Another huge benefit of this pose is that it is an inversion; your heart is above your brain, so healthy blood flows into the brain rejuvenating cells and relieving fatigue.  However, you can only get these amazing benefits if you do the pose with good form!  Remember that yoga is all about listening to your body, there is no ego or competition.  Everyone practices at a different level, so do what works best for your body.  Listening to your body helps prevent injuries, and makes your body feel great.  Trust me, your body will thank you for it and over time you will notice a difference in difficult poses as you continue to practice.  Below are a few key points to keep good form in downward facing dog pose.

1. Check the position of your hands and feet.  Feet are hip distance apart (NOT together!).  Fingers are spread wide.  You should be able to shift your weight forward to a plank position without moving your hands or your feet.

2. Push through the palms of your hands.  If you find your hands slipping in this pose, you may have too much weight in your hands, lift your hips higher and shift more weight into your lower body.  You may need to bend your knees to do this.  You may also try using a block under each hand to help you push your upper body back.

3. Feel your shoulders open and stretch when you push through your palms.  Feel your spine elongate.  For those who struggle in this pose (like me!), always check in with the position of your upper body first.  Create a straight line from your finger tips to your sit bones (even if it means bending your knees!). 

4. Relax your head and neck, look back through your knees or maybe even up toward your belly button.

5. Without moving your upper body, slowly begin to straighten your legs (STOP when you feel your upper body begin to shift).

6. Try to make this your new down dog every time you come into the pose (feel the difference?)

Additional Benefits:

• Calms the brain and helps relieve stress and mild depression
• Energizes the body
• Stretches the shoulders, hamstrings, calves, arches, and hands
• Strengthens the arms and legs
• Helps relieve the symptoms of menopause
• Relieves menstrual discomfort when done with head supported
• Helps prevent osteoporosis
• Improves digestion
• Relieves headache, insomnia, back pain, and fatigue
• Therapeutic for high blood pressure (may need to support head on bolster or block), asthma, flat feet, sciatica, sinusitis

I hope you enjoyed this review of downward facing dog pose!   Please feel free to ask any questions or let myself or Jessica know if you would like to feel an adjustment in this pose.  We are always available after class, hope to see you there!

This week's SUPERFOOD:  CINNAMON!
Check out my blog on Cinnamon here:
Cinnamon Benefits

This week's recipe is AWESOME cinnamon bread.  It's delicious - and good for you!  And it's even vegan :)

This weeks recipe:  Cinnamon Bread!

Ingredients:

1/4 cup shortening

3/4 cup granulated sugar

2 tablespoons water

2 cups whole wheat flour

1 tablespoon baking powder

1 1/2 teaspoons ground cinnamon

3/4 teaspoon salt

1 cup soy or rice milk 

Topping:

2 teaspoons ground cinnamon

1/2 cup granulated sugar

2 teaspoons melted dairy free margarine (Earth Balance brand)

1. Preheat oven to 375 degrees, and spray a 9x5x3 loaf pan with dairy-free baking spray.

2. In large bowl cream together shortening and 3/4 cup sugar thoroughly.  Add water 1 tablespoon at a time.  Beat until fluffy.

3. In a separate mixing bowl, sift together the remaining dry ingredients: flour, baking powder, cinnamon, and salt.  Add the dry mixture to the shortening mixture, alternating it with the soy/rice milk.

4. In a separate bowl, mix together the topping ingredients.

5. Pour the batter in to the prepared load pan.  Sprinkle the batter with the topping mixture.  Bake for 45 minutes or until an inserted toothpick comes out clean and the topping is crusty brown.  Cool at least 10 minutes before slicing.

If you haven't answered this week's Facebook Question, go to Facebook and share your answer:  What's your best new habit since joining Healthy Body Healthy Life?

Have a wonderful week!

Be Educated.  Be Balanced.  Be Fit.  Be Healthy.

Namaste,
Jannell

Jannell MacAulay, BS Biology, MS Kinesiology

Certified Yoga, Powerbodyz, Piyo and Fitness Instructor

AFAA Certified Personal Trainer

HBHL ~ Learn. Change. Grow.

healthybodylife@me.com

www.healthybodyhealthylife.org

HBHL - 4 March 2012

Healthy Body Healthy Lifers,


Congrats to the HBHL'ers that ran the Seaside Half Marathon this weekend.  Great job ladies!  We'll be looking for another half marathon for HBHL'ers to meet up at later this year.  If you've never run one before this may be your opportunity!  More to follow...

Thanks to Kelly Baker for putting on the Roddan & Fields event on Wed night and donating 50% of her first 6 months profits to HBHL!  We had a great time - Whitney led us in a great PBz class, and Jessica followed it up with some yoga moves.  If you weren't able to make it, but would like to place an order (all orders support HBHL!) check out the local HBHL - AL page for more details.

Last bit of local news - look for a feature story on HBHL in the Montgomery Advertiser on Wednesday!  I'll post the link to the article once I get it.  We've also got the Earth Fare 5K next Saturday at 10 AM.  If you've never run a  5K, here's your chance!  We've got a ton of HBHL'ers participating. Make sure you wear your t-shirt and let Pam know you're coming so we can get everyone together for a picture.


CLICK HERE for more local HBHL - AL info  


You may have noticed that I sent out a VOLUNTARY survey with my blog notification this week.  I really hope you find the time to answer a few short questions to help make HBHL better!  Even if you aren't a part of the local HBHL - AL group, and even if you aren't a military spouse, we want to hear your inputs!  HBHL is expanding this summer and it may be coming to your military or civilian community.  Help make us the best we can be!  Thank you in advanced for your support :)


Powerbodyz:  This week's Powerbodyz workout is a 22 minute workout.  Check it out! 
CLICK HERE for this week's PBz Workout


Wellness Lesson:  Veggies as a Sunscreen?
Why are there more new cases of skin cancer each year than any other cancer?   The risk of developing melanoma has doubled in the past decade, despite the availability of sunscreen and the large push to protect yourself in the sun.  Why is that?  Some studies have concluded that there is not enough scientific data to support that all sunscreens can actually prevent skin cancer.  So, you may be putting chemicals onto your skin, soaking toxins into your body and they may not be doing anything to prevent your development of skin cancer.  All sunscreens are not created equal.  I'm not in anyway advocating that you stop using sunscreen - just like everything else, do some research and make sure you read the labels and know what you are putting onto your skin.  Remember your skin is the largest organ in your body and will absorb anything you put on it. 


Check out the Environmental Working Groups 2011 Guide on Sunscreen.  This is just one site that will breakdown the benefits of sun protection, but provides information on paying attention to the labels of your sunscreens.  I highly encourage you to do some more research, but this is a good place to start:
EWG 2011 Sunscreen Info

Also, here is Web MD's take on the best sunscreens:
Web MD Choosing a Sunscreen

Finally, here's a holistic take on choosing sunscreens:
Chemical Free Sunscreen?

Another group of studies has also linked the incidence of skin cancer to individual diet choices and our "fear" of the sun which causes a lack of Vitamin D absorption.  Our primary source for Vitamin D is the sun.  If you avoid the sun and slather on too much chemical sunscreen you are actually depleting your body of vital Vitamin D.  In regards to diet, studies have found that skin cancer rates are directly related to the consumption of trans fatty oils (partially hydrogenated oils) which are found in margarine and many other processed foods.  One particular study looked at Mexico where for many years skin cancer was non-existent.  As our Southern neighbors have adopted a more Americanized diet, their incidence of skin cancer has quadrupled.  However, there is still a low incidence of skin cancer among the poor populations in Mexico that are not located near supermarkets that sell processed food.  Interesting...


Eating your veggies can actually work as an internal sunscreen.  YES!  Plants contain lutein and zeaxanthin (which provide plant sun protection) and those benefits can be passed onto us.  These are fat-soluble nutrients that are stored in our fat tissue and liver, and can be circulated in our blood, eyes, skin just like a natural sunscreen. So, which plants have the most lutein and zeaxanthin? Kale and spinach have the MOST, but they are also found in broccoli, peas, zucchini's, celery, tomatoes, oranges, romaine lettuce, carrots and tangerines.  Turnip greens and brussels sprouts are also good choices!   


Check out this article on veggies as sun protection:
Eat Your Sunscreen


Like I said, wear sunscreen - but choose the right one.  In addition, eat the right types of foods to enhance your bodies natural ability to protect you from the sun!


Weekly challenge:  Try to incorporate a new veggie into your diet.  Still wary of kale? Haven't tried butternut squash? Scared of cabbage? Just try it and you might even find your family enjoys it!!


This week's Facebook Question:  What's your best new habit since joining Healthy Body Healthy Life?

Have a wonderful week!

Be Educated.  Be Balanced.  Be Fit.  Be Healthy.

Namaste,
Jannell

Jannell MacAulay, BS Biology, MS Kinesiology

Certified Yoga, Powerbodyz, Piyo and Fitness Instructor

AFAA Certified Personal Trainer

HBHL ~ Learn. Change. Grow.

healthybodylife@me.com

www.healthybodyhealthylife.org