Dear Vitality Squad,

Spring is here, and this month we're focusing on strength, a snack swap, and a delicious way to nourish our bodies. Ready to dive in?

Buy This, Not That!

Next time you’re craving a crunchy snack, skip the chips and grab some popcorn kernels instead. Here's why:

Chips: Tasty, but packed with unhealthy fats, extra sodium, and empty calories.

Popcorn: Air-pop it for a light, whole grain treat (yes, popped corn counts as whole-grain)! It's got fiber to keep you full, and anti-oxidants that protect your cells from damage.

Pro Tip: Sprinkle popcorn with a pinch of cinnamon or nutritional yeast for flavor without excess sodium.

Exercise of the Month: Hip Hinge

Time to build some serious strength with the hip hinge: a move that's all about powering up your muscles.

How to do it:

Stand with feet hip-width apart, hand on hips (or if that feels too easy, hold a weight in both hands). Push your hips back like you're closing a door with your backside, keeping your back straight and knees slightly bent. Lower until you feel a gentle stretch in the backs of your thighs, then stand back up. Aim to do two sets of 10 reps.

Why we love this exercise:

• Posterior Power: This exercise strengthens all the muscles along your backside, which are key for standing tall and moving with ease.

• Injury shield: A strong backside protects your spine and knees, keeping you feeling good for the long haul.

Supplement Spotlight: Bone Broth

Bone broth isn't just tasty, it's a nutrient-packed powerhouse! Simmering bones (like chicken or beef) for a long time with veggies, herbs, and a splash of vinegar pulls out goodness your body will love.

What's so special about bone broth compared to store-bought broth or bullion?

• Joint support: Slowly simmered bone broth is a powerhouse of collagen, gelatin and hyaluronic acid which work together to soothe joint stiffness, bolster cartilage health, and keep you moving effortlessly. As a bonus, these nutrients also promote radiant skin!

• Gut helper: Amino acids like glycine and glutamine can help soothe your digestive system, keeping your insides happy.

• Bone builder: Packed with minerals like calcium and magnesium to help build strong bones.

How to make it: Toss bones (got a leftover rotisserie chicken?), carrots, celery, an onion, a few garlic cloves, and and a tablespoon of apple cider cider vinegar into a pot or slow cooker. Cover with water, add a bay leaf, and leave on a low simmer for at least 12 hours. Run through a strainer to remove the bones and veggies. Add salt to taste. Enjoy on it's own or use as a base for a delicious soup.

Short on time? Use an instant pot or other pressure cooker and get the job done in 45 minutes!

There you go! Plenty to keep you moving and feeling great all month. Power up with the hip hinge, crunch on some popcorn, and sip that bone broth for nourishment. See you next month!