WEEK 2:  Are You Making the Most of Your Menu?
Jan. 17, 2016

We're heading into week two of the 90-Day Challenge and you all are already making great strides toward your goals!  

This weeks it's all about food and how you fuel your body. This affects EVERYTHING. 

Read on for the this week's Weekly Wellness Tip, Journal Activity, Deal of the Week, features, prize details and more.

And remember, join us in the Facebook Group and make sure you've scheduled your one-on-one Wellness Consultation.
Wellness Tip: You Are What You Eat

Everyone's buzzing about the enormous Powerball lottery winnings, with talk of what you'd do with a billion dollars, a sum too substantial for most people to even know how they'd spend. But imagine this: By 2019, human beings the world over are projected to spend as much as $206 billion just trying to lose weight.

A staggering sum, for sure. But what if the answer is really very simple--and far less costly? 

Consider these tips as you tackle your menus during the 90-Day Challenge.


1. Avoid Food Fads

When I was a kid, we had the grapefruit diet, the Beverly Hills diet, and others. Then there was Atkins, and now we've got paleo and gluten-free. The same is true for so-called miracle foods. It was soy in the Nineties, and now it seems to be chia seeds. Some of us remember when those were something you slathered on a terra cotta bust of Jerry Garcia.

The problem with fads is that they fade--unlike your belly fat, if you're bouncing from fad to fad! There's nothing wrong with chia seeds--they are a good source of vitamins and nutrients, and their "jelly" effect can make you feel more full. But OD'ing on chia isn't going to solve your food problems, and some fads could create new ones. For example, a lot of packaged gluten-free products are high in sugar. 

Of course, people with celiac or bonafide food allergies definitely need to avoid gluten, and a lot of people report genuinely feeling better after self-selecting a gluten-free diet. According to this excellent story on the subject, there might be something to it. But it's probably best to work with a medical professional if you're going to cut large food types out of your diet.

2.  Eat Close to the Source

The problem with packaged foods is that they're usually lower in vitamins and minerals and higher in fat, sugar, and salt. 

Here in Lewis County, we're fortunate to have access to a veritable cornucopia of farms and ranches where you can buy food right from the source. The farmer's markets that run a good portion of the year enable you to meet with farmers and eat seasonally. But you don't have to limit yourself to those, as many growers have winter availability, too. It can even cheaper to buy right from the grower, as you've cut out the shipping, packaging, and other costs.

3. Go for Variety

A popular government program encourages people to eat from the rainbow, and they're not talking about Skittles. Eating a wide variety of foods gives you a full spectrum of nutrients. 

One thing I've learned in my own food journey is not to eat too much of any one thing, and to mix it up. Those chia seeds make a great pudding that is every bit as satisfying as one made from dairy. It's not that you should cut out dairy entirely. But do you need to eat it several times a day, every day, when there are so many other sources for calcium and protein?

4. Lifestyle Changes, Not Diets

As the comic strip cat Garfield once proclaimed, "Diet is 'die' with a 'T.'" Almost no one likes to be on a diet. It's built around the assumption that if you deny yourself pleasure for some determined amount of time, you will lose all that pesky weight. But diets are temporary eating patterns, and those aren't shown to work over time. What does work is a sustained change in the way that you eat. Creating and sticking to a healthy eating plan is a far better approach.

5. The Key Is Prep

It only takes five minutes to measure out a cup of chia seeds plus the milk of your choice into a jar. Stick it into the fridge, and voila! You've got a healthy pudding tomorrow. I put protein powder, hemp milk, walnuts, flax oil, and cinnamon in mine.

The same goes for dinner. As many of us have shared on the 90-Day Challenge Facebook page, the slow-cooker (crockpot) can be your salvation. Stick a bunch of fresh veggies and meat into the crockpot before you leave for work, and you've got a healthy meal when you come home. 

We wish you fullness in the richest sense of the word as you cook and nourish yourself during this Challenge!
Journal Prompt: Your Relationship with Food

This week, keep a record of what you eat and drink and your feelings around each. 

What energizes you? What brings you down? What feeds you? What does it mean to be truly satisfied? 

Embody's Featured Wellness Coalition Partner 
Boistfort Valley Farm

Boistfort Valley Farm, co-owned by Embody student and Nia White Belt, Heidi Peroni, cultivates 70 acres of organic vegetables, herbs and cut flowers for local farmers' markets and CSA (Community Supported Agriculture) program in Curtis, Washington.

They deliver gorgeous, freshly harvested organic vegetables, fruits and flowers to neighborhood locations (including Santa Lucia Coffee House - across from Embody!)  Winter and Summer shares available!

Heidi Peroni (Embody student and Nia White Belt) appears on the left in the picture above. 

Boistfort Valley Farm CSA Customer Testimonial:

"I LOVE MY BOX. The produce (and with this farm share you get a fruit every week as well as vegetables) is superb, the flowers beautiful, and the herbs fresh and savory. There are new recipes, in each box, to help you use your bounty. You could grow your own, BUT you could also support local, get a larger variety of fruits and veggies, and skip the time weeding and watering and play more. It's organic. You'll never want to eat another store bought carrot! Todd and I are signing up for our 4th summer. Oh, did I mention how much I love my garden box?!!" ~Katherine & Todd, Olympia

Learn more and sign up!  Winter shares still available!

Benefits of Bamboo Clothing from Green Apple
(see deal of the week in side bar)

"You don't need a silver fork to eat good food." 

 - Paul Prudhomme


by January 22nd

Quick Links
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Returning Challenger Q & A  
with Cory Moses
Q: What was the biggest factor in your success in completing the challenge last year?
A:The pure pleasure that Nia brings and how it makes me feel.

Q: Who or what was is the greatest support for your practice?
A: My tribe, lead by Christina ... I miss the joy we share when I can't make it!

Q: How has your practice enhanced your life? 
A:  I now have a spot where I can go "leave everything on the floor" and leave a blissful & grateful person.

Embody Teacher Feature: Emily Weeks, Yoga

From Student to Teacher 

Emily is one of those people who falls hard for yoga and never looks back.

It began in her living room, for the first six years, when she practiced along with YouTube and a Bryan Kest routine on video. But when she first attended classes at Embody in 2014, she found it very motivating to practice alongside others, and she noticed that she practiced longer in the class than she did on her own.

But Emily wanted more. She wanted to deepen her practice, and possibly, to teach.

So for 200 hours, which amounted to probably more like 250 hours, she studied with Embody's resident Master Yoga Teacher, Greg Bowles. Her study included asana (yoga poses), meditation, pranayama (breathing), anatomy, philosophy, Sanskrit, mantra, and the business of yoga.

During her "karma yoga" week, when students devote a week to service, she taught for the first time and knew she wanted to continue.

"Teaching really feeds me," she says. "It gives me a lot as a person, serving other people. It gets me outside my sense of identity and ego. It gives me a sense of community."

She recommends teacher training for anyone, even if the intention isn't to teach, but to deepen one's practice.

Week 2 Prize Giveaway
Week 2 Prize:
For the week of 
January 17th -January 23rd
Gift Certificate for Small CSA Winter Produce Sampler 
from  Boistfort Valley Farm 
$10 Boutique Gift Certificate from Embody
Week 1 Prize Winner
Anne Blair
Congratulations to Anne Blair who won our "Week 1" Challenge Prize
Topical Magnesium Gel from Chehalis Naturopathic Medicine AND
Deep Breath Designs "Good Medicine Ball" from Embody

Embody Lifestyle Boutique Deal of the Week:
Green Apple Active Wear
THIS WEEK ONLY! Challengers receive 10% off Green Apple Active Wear
through January 23rd only.

Green Apple Eco-Active Lifestyle Clothing

New shipment of Green Apple Active Wear just in.  Made of comfortable, breathable and eco-friendly bamboo, Green Apple Active is a consistent Embody-favorite!
Perfect blend of fashion, function & comfort!
Classic Traditional Yoga Pant.  Cut to length for perfect length with no hemming required!

The most comfortable sports bra you'll ever own.

Embody Movement Studio & Lifestyle Boutique | www.EmbodyCentralia.com
(360)330-BODY(2639)  | 115 S. Tower Ave Centralia, WA 98631