ACTIONS:
- Adequate Water
- Healthy Substitutes
- Exercise Before TV or Computer
- Visualize Healthy Future
- Add a Fruit or Vegetable
This week you need to add a piece of fruit or a vegetable to whatever you normally eat each day. While you may have added one or the other while busting your food vice, this week you need to add another to your daily diet. If you aren't eating healthily during an afternoon snack, or whatever time you reach for something to eat that's not a full meal, then make it a fruit or vegetable. If you already eat healthy snacks (maybe you busted a snack vice), then add a fruit or vegetable to either lunch or dinner.
BENEFITS OF ONE FRUIT OR VEGETABLE
Adding a fruit or vegetable to your daily intake will help you in a number of ways. First, it curbs your appetite. If you have a piece of fruit before lunch you won't be as hungry. If you want a snack in the afternoon, choose some fruit or baby carrots or a tomato - which will prevent you from craving unhealthy foods. The healthy calories in fruits and vegetables will keep your engergy levels up and hunger levels down.
By adding another fruit or vegetable to your diet, you'll be increasing the amount of water you're consuming. This doesn't count toward your daily intake, but because more fruits an vegetables have a high water content, you will be providing yourself with a healthy form of water that also happens to be full of vitamins and minerals. The vitamins and/or minerals that are found in most fruits and vegetables are often lacking in most diets. One dose of fruit or veggies will help fill this need.
Many fruits and vegetables are high in fiber. Colon cancer is a common illness in our society today, and many experts believe one of the biggest causes is the lack of high-fiber foods in our diet. An extra serving of fruit or vegetable is a great way to start getting the fiber we need. Fiber will help keep your intestines clean and keep you regular. Regardless of which expert you agree with - eating more fruits and vegetables will do more good than not having them.
AVOID HUNGER
One of the best ways to avoid eating high-calorie snacks is to eat a piece of fruit or a vegetable before the hunger pangs come on. If you can keep from getting hungry, you'll be more likely to succeed in sticking to the plan. When you get to the point of feeling really hungry, you are more likely to make poor eating choices.
Having a healthy snack or two is fine. You're better off having three bananas than having one doughnut through the day.
KEEPING SCORE
The number of days I.......
| Drank Water | (7max) |
| Busted my Food Vice | (7max) |
| Ate Healthy Substitutes | (7max) |
| Exercised Before Watching TV/Computer | (7max) |
| Completed Each Day's Actions | (7max) |
| Said My Daily Affirmations | (7max) |
Add up your score and see where you are.
A Total Score of:
| 34- 30 |
Excellent - you have a strong commitment to good choices and making positive changes. |
| 27-33 |
Good - one more push and you'll be consistent with your healthy actions |
| 21-26 | Average - you may see results, but you need to increase your consitency and efforts |
| Below 20 |
Poor - you need to review your goals and focus; you need to work on mastering only these four actions; go another week or two before moving on. |
GOAL FOR THE WEEK
ADD A FRUIT OR VEGETABLE TO YOUR DAILY DIET
END OF WEEK REWARD:
______________________
Anything you would like to share; your thoughts.
5 Comments
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#1
I think the way I will try this challenge is to try some new fruits and vegetables that way I know it is an extra.
My end of week reward this week will be an evening of pampering - candlelit bubble bath, pedicure and facial all while listening to my favorite music.
What will your reward this week be? -
#2
Added spaghetti squash today - not bad actually - in the biggest loser show they say to substitute it for pasta - I'm not sure how that would go over in my house - they love their pasta - I could take it or leave it - I found it was like a mild for of turnip actually......
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#3
I added some fresh apricotts, and I must say they were sort of a "sweet treat"
I am finding it sort of hard to get all the water in, but I keep on trying.
Lordy-Lordy I sure will be glad when all these Christmas Goodies are over, and out of sight. Sometimes my will power takes off and that is BAD. I just say tomorrow is another day!!!! -
#4
I am having trouble with the affirmations and rewards. This time of year is just beyond busy at the food bank and church and I find I have just run out of time and energy by the end of the day. I'm with you Vietta, tomorrow is another day, and just keep juggling all the new things we are trying to do until we finally get them all working together with a bit more ease.
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#5
Usually I eat plenty of vegetables and a little fruit - this week I didn't have many of either - the week where one of my challenges was to increase. The intentions were good - as Melody had mentioned - I too have been too busy for myself. I will continue to work on this as I love vegetables! Hopefully week 6 will be better :)
Ready for.................
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