Health Challenge
*scroll to bottom of page for week 1
Week 8
Well we are near the finish of our 8 week challenge. This is far from the end of my blog. I will still be posting recipes and tips. Also look for new challenges! I finish this challenge with information about portion control. This is really important when dieting. My husband lost 30 lbs just by controlling how much he put on his plate. I am so proud that he did this on his own.
For more information on portion control you can go to ; www.smallstept.gov/portion_control.html
Portion sizes are increasing almost everywhere we turn – at the grocery store, at restaurants, at home and at the movies. Studies show that the when faced with larger portions, people inadvertently consume more calories which can lead to weight gain. There are ways that you can control your portions. Read more about many ways that portion control can help you toward a healthier lifestyle.
Serving Size
Many restaurants serve more food than one person needs at one meal. Take control of the amount of food that ends up on your plate by splitting an entree with a friend. Or, ask the wait person for a “to-go” box and wrap up half your meal as soon as it’s brought to the table. If you order an entree, take the leftovers home, refrigerate and enjoy another meal or a snack tomorrow.
Eat Your Fast Food on a Plate:
When you order fast food, picture the food on a plate. Even better, take it home and put it on a plate. You may be surprised at how full the plate looks, so next time try a smaller size.
Order Smaller Portions of Fast Food and Take-Out
- · Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk, 100% fruit juice and bottled water.
- · Look for low sodium options.
- · At sandwich shops, ask for leaner cuts and smaller amounts of roast beef, turkey, or ham; extra lettuce and tomato; and whole-wheat, oatmeal, or multigrain bread.
- · When dining out, order a light appetizer instead of an entree.
Drinks Count Too!
- · Try drinking a glass of water before your meal.
- · Try making your own iced tea with honey, instead of white sugar.
- · Instead of an alcoholic beverage, try a diet soda, or club soda with fresh lemon or lime. You will consume less calories.
- · Try mixing 100% fresh fruit with club soda for a refreshing alternative to soda or packaged drinks.
- · You can make your own lemonade with fresh lemons, sparkling water, and honey instead of sugar.
Go Ahead – Spoil Your Dinner
We learned as children not to snack before a meal for fear of “spoiling our dinner.” Well, it’s time to forget that old rule. If you feel hungry between meals, eat a healthy snack, like a piece of fruit or small salad, to avoid overeating during your next meal.
Out of Sight, Out of Mind
Make your home a “portion friendly zone.” Store especially tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of a freezer. People tend to consume more when they have easy access to food.
Portion Size vs. Serving Size
Remember that a portion size is the amount of a single food item served in a single eating occasion, normally a meal or a snack. People often confuse portion size with serving size, which is a standard unit of measuring foods (a cup or an ounce are good examples). Portion size is the amount offered in the packaging of prepared foods, or the amount a person chooses to put on his or her plate.
For example, bagels or muffins are often sold in sizes that constitute at least 2 servings, but consumers often eat the whole thing, thinking that they have eaten 1 serving. They do not realize that they have selected a large portion size that was more than 1 serving. Portion sizes have increased over time, so make sure you check the serving size on the label.
Portion Control When Eating In
If your first portion is big enough, avoid going back for more. Consume alcoholic beverages in moderation, if at all.
- · The smaller your plate, the smaller your portion. Eat your meals at home on a smaller plate.
- · Before going back for seconds, wait 10 or 15 minutes. You might not want seconds after all.
Portion Control In Front of the TV
When eating or snacking in front of the TV, put the amount that you plan to eat into a bowl or container instead of eating straight from the package. It’s easy to overeat when your attention is focused on something else.
- · Buy or portion out treats and snacks in small bags or packages.
- · Portion sizes are key especially for once-in-a-while foods such as treats, sweets and drinks.
Be Aware of Large Packages
The larger the package, the more people consume without realizing it.
- · Portion out your snack on a plate, not from the bag, to stay aware of how much you’re eating.
- · Divide up the contents of one large package into several smaller containers to help avoid over-consumption.
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Week 7
Wow we have already made it to week 7. By now you should have a grasp on the foods you need for proper nutrition. These last two weeks should be a breeze. I have posted Information this week via MyPyramid.gov the importance of physical activity. There is no food challenge this week but as an exercise challenge I want you to work on your flexibility.
Exercise Challenge:
Add yoga , pilates or some kind of stretching to your routine. 
Why is physical activity important?
- Improves self-esteem and feelings of well-being
- Increases fitness level
- Helps build and maintain bones, muscles, and joints
Builds endurance and muscle strength- Enhances flexibility and posture
- Helps manage weight
- Lowers risk of heart disease, colon cancer, and type 2 diabetes
- Helps control blood pressure
- Reduces feelings of depression and anxiety
Physical activity and nutrition work together for better health. Being active increases the amount of calories burned. As people age their metabolism slows, so maintaining energy balance requires moving more and eating less.
Some types of physical activity are especially beneficial:
- Aerobic activities – speeds heart rate and breathing and improves heart and lung fitness. Examples are brisk walking, jogging, and swimming.
- Resistance, strength building, and weight-bearing activities – helps build and maintain bones and muscles by working them against gravity. Examples are carrying a child, lifting weights, and walking. They help to build and maintain muscles and bones.
- Balance and stretching activities – enhances physical stability and flexibility, which reduces risk of injuries. Examples are gentle stretching, dancing, yoga, martial arts, and t’ai chi.
How much physical activity is needed?
About 60 minutes a day of moderate physical activity may be needed to prevent weight gain. For those who have lost weight, at least 60 to 90 minutes a day may be needed to maintain the weight loss. At the same time, calorie needs should not be exceeded. Children and teenagers should be physically active for at least 60 minutes every day, or most days.
While 30 minutes a day of moderate intensity physical activities provide health benefits, being active for longer or doing more vigorous activities can provide even greater health benefits. They also use up more calories per hour. No matter what activity you choose, it can be done all at once, or divided into two or three parts during the day. Even 10-minutes bouts of activity count toward your total.
Most adults do not need to see their health care provider before starting to exercise at a moderate level. However, men over the age of 40 and women over the age of 50 planning to start vigorous physical activity should consult a health care provider. Individuals with one of the conditions below should also consult a health care provider for help in designing a safe program of physical activity.
- A chronic health problem such as heart disease, high blood pressure, diabetes, osteoporosis, asthma, or obesity.
- High risk for heart disease, such as a family history of heart disease or stroke, eating a diet high in saturated fat, trans fat and cholesterol, smoking, or having a sedentary lifestyle.
How many calories does physical activity use?
A 154-pound man (5’ 10”) will use up about the number of calories listed doing each activity below. Those who weigh more will use more calories, and those who weigh less will use fewer. The calorie values listed include both calories used by the activity and the calories used for normal body functioning.
|
Approximate calories used
by a 154 pound man |
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|---|---|---|---|---|
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Moderate physical activities:
|
In 1 hour
|
In 30 minutes
|
||
 |
||||
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Hiking
|
370
|
185
|
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|
||||
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Light gardening/yard work
|
330
|
165
|
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Dancing
|
330
|
165
|
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Golf (walking and carrying clubs)
|
330
|
165
|
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Bicycling (less than 10 miles per hour)
|
290
|
145
|
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Walking (3 ½ miles per hour)
|
280
|
140
|
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Weight training (general light workout)
|
220
|
110
|
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Stretching
|
180
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90
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Vigorous physical activities:
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In 1 hour
|
In 30 minutes
|
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Running/jogging (5 miles per hour)
|
590
|
295
|
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Bicycling (more than 10 miles per hour)
|
590
|
295
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Swimming (slow freestyle laps)
|
510
|
255
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Aerobics
|
480
|
240
|
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Walking (4 ½ miles per hour)
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460
|
230
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Heavy yard work (chopping wood)
|
440
|
220
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Weight lifting (vigorous effort)
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440
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220
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Basketball (vigorous)
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440
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220
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myPyramid.gov
Week 6
Well it’s week six and we have covered all the food groups so this week we will look at “empty calories”. Also known as “discretionary calories”.
Challenge week 6:
Allow yourself the pleasure of empty calories on the weekend. Have that small slice of birthday cake or that glass of wine. The more you deny yourself of something the more you want it and may over eat.
Exercise Challenge:
It’s great weather…. how about a family hike on the weekend or a canoe trip in your local lake or river.
What are “discretionary calories”?
With a financial budget, the essentials are items like rent and food. The extras are things like movies and vacations. In a calorie budget, the “essentials” are the minimum calories required to meet your nutrient needs. By selecting the lowest fat and no-sugar-added forms of foods in each food group you would make the best nutrient “buys.” Depending on the foods you choose, you may be able to spend more calories than the amount required to meet your nutrient needs. These calories are the “extras” that can be used on luxuries like solid fats, added sugars, and alcohol, or on more food from any food group. They are your “discretionary calories.”
Each person has an allowance for some discretionary calories. But, many people have used up this allowance before lunch-time! Most discretionary calorie allowances are very small, between 100 and 300 calories, especially for those who are not physically active. For many people, the discretionary calorie allowance is totally used by the foods they choose in each food group, such as higher fat meats, cheeses, whole milk, or sweetened bakery products.
You can use your discretionary calorie allowance to:
- Eat more foods from any food group than the food guide recommends.
- Eat higher calorie forms of foods—those that contain solid fats or added sugars. Examples are whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt.
- Add fats or sweeteners to foods. Examples are sauces, salad dressings, sugar, syrup, and butter.
- Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol, such as candy, soda, wine, and beer.
For example, assume your calorie budget is 2,000 calories per day. Of these calories, you need to spend at least 1,735 calories for essential nutrients, if you choose foods without added fat and sugar. Then you have 265 discretionary calories left. You may use these on “luxury” versions of the foods in each group, such as higher fat meat or sweetened cereal. Or, you can spend them on sweets, sauces, or beverages. Many people overspend their discretionary calorie allowance, choosing more added fats, sugars, and alcohol than their budget allows.
Week 5
Sorry guys! I am so behind! Been a busy couple of weeks but I hope to catch up soon. I hope all is going well with the challenge. This health challenge can start at anytime so don’t feel like you had to be there in the beginning. Just start week 1 any time.
Challenge Week 5
Incorpoate in your diet:
Healthy fats (see charts below)
Exercise Challege:
With great weather on the way now would be the time to start a walking group with your friends. It’s a great way to catch up while exercising!
Why is it important to consume oils?
Because oils contain these essential fatty acids, there is an allowance for oils in the food guide separate from the discretionary calorie allowance.
The MUFAs and PUFAs found in fish, nuts, and vegetable oils do not raise LDL (“bad”) cholesterol levels in the blood. In addition to the essential fatty acids they contain, oils are the major source of vitamin E in typical American diets.
While consuming some oil is needed for health, oils still contain calories. In fact, oils and solid fats both contain about 120 calories per tablespoon. Therefore, the amount of oil consumed needs to be limited to balance total calorie intake. The Nutrition Facts label provides information to help you make smart choices.
How much is my allowance for oils?
Most Americans consume enough oil in the foods they eat, such as:
- nuts
- fish
- cooking oil
- salad dressings
A person’s allowance for oils depends on age, sex, and level of physical activity. Daily allowances are shown in the chart.
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Daily allowance*
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|---|---|---|---|---|
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Children
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2-3 years old
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3 teaspoons
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4-8 years old
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4 teaspoons
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Girls
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9-13 years old
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5 teaspoons
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14-18 years old
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5 teaspoons
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Boys
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9-13 years old
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5 teaspoons
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14-18 years old
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6 teaspoons
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Women
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19-30 years old
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6 teaspoons
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31-50 years old
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5 teaspoons
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51+ years old
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5 teaspoons
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Men
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19-30 years old
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7 teaspoons
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31-50 years old
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6 teaspoons
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51+ years old
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6 teaspoons
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*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.How much is my allowance for oils?
Most Americans consume enough oil in the foods they eat, such as:
- nuts
- fish
- cooking oil
- salad dressings
The chart gives a quick guide to the amount of oils in some common foods:
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Amount of food
|
Amount of oil
|
Calories from oil
|
Total calories
|
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|---|---|---|---|---|---|---|---|---|---|
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Teaspoons
/grams |
Approximate
calories |
Approximate
calories |
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Oils:
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Vegetable oils (such as canola, corn, cottonseed, olive, peanut, safflower, soybean, and sunflower)
|
1 Tbsp
|
3 tsp/14 g
|
120
|
120
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Foods rich in oils:
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Margarine, soft (trans fat free)
|
1 Tbsp
|
2 ½ tsp/11 g
|
100
|
100
|
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Mayonnaise
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1 Tbsp
|
2 ½ tsp/11 g
|
100
|
100
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Mayonnaise-type salad dressing
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1 Tbsp
|
1 tsp/5 g
|
45
|
55
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Italian dressing
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2 Tbsp
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2 tsp/8 g
|
75
|
85
|
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Thousand Island dressing
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2 Tbsp
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2 ½ tsp/11 g
|
100
|
120
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Olives, ripe, canned
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4 large
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½ tsp/ 2 g
|
15
|
20
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Avocado*
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½ med
|
3 tsp/15 g
|
130
|
160
|
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Peanut butter*
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2 T
|
4 tsp/ 16 g
|
140
|
190
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Peanuts, dry roasted*
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1 oz
|
3 tsp/14 g
|
120
|
165
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Mixed nuts, dry roasted*
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1 oz
|
3 tsp/15 g
|
130
|
170
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Cashews, dry roasted*
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1 oz
|
3 tsp/13 g
|
115
|
165
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Almonds, dry roasted*
|
1 oz
|
3 tsp/15 g
|
130
|
170
|
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Hazelnuts*
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1 oz
|
4 tsp/18 g
|
160
|
185
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Sunflower seeds*
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1 oz
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3 tsp/14 g
|
120
|
165
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Week 4
Welcome to week 4
Today I have my spa music on and a candle lite. I have 10 things at work that I am trying to complete. So here’s your challege for this week.
Swap whole milk for 1% or 2%
Incorpoate in your diet:
3 cups a day of dairy
Exercise Challege:
Add strength training to your program. I will post on the exercise page next week some moves that will help you tone up not bulk up.
Don’t forget that water!!
Health benefits and nutrients
- Diets rich in milk and milk products help build and maintain bone mass throughout the lifecycle. This may reduce the risk of osteoporosis.
- The intake of milk products is especially important to bone health during childhood and adolescence, when bone mass is being built.
- Diets that include milk products tend to have a higher overall nutritional quality.
Nutrients
Food sources of the nutrients in bold can be found in the Dietary Guidelines. Click on the nutrient name to link to the food sources table.
Calcium is used for building bones and teeth and in maintaining bone mass. Milk products are the primary source of calcium in American diets. Diets that provide 3 cups or the equivalent of milk products per day can improve bone mass.- Diets rich in potassium may help to maintain healthy blood pressure. Milk products, especially yogurt and fluid milk, provide potassium.
Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones. Milk that is fortified with vitamin D is a good source of this nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified ready-to-eat breakfast cereals.- Milk products that are consumed in their low-fat or fat-free forms provide little or no solid fat.
Why is it important to make fat-free or low-fat choices from the dairy group? Choosing foods from the dairy group that are high in saturated fats and cholesterol can have health implications. Diets high in saturated fats raise “bad” cholesterol levels in the blood. The “bad” cholesterol is called LDL (low-density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease. Many cheeses, whole milk, and products made from them are high in saturated fat. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat. In addition, a high intake of fats makes it difficult to avoid consuming more calories than are needed.
What counts as 1 cup in the dairy group?
The chart lists specific amounts that count as 1 cup in the dairy group towards your daily recommended intake:
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Amount that counts as 1 cup in the dairy group
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Common portions and cup equivalents
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Milk
[choose fat-free or low-fat milk most often] |
1 cup
1 half-pint container ½ cup evaporated milk |
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Yogurt
[choose fat-free or low-fat yogurt most often] |
1 regular container
(8 fluid ounces) |
1 small container (6 ounces) = ¾ cup
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1 cup
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1 snack size container
(4 ounces) = ½ cup |
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Cheese
[choose low-fat cheeses most often] |
1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, parmesan)
1/3 cup shredded cheese |
1 slice of hard cheese is equivalent to ½ cup milk
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2 ounces processed cheese (American)
½ cup ricotta cheese |
1 slice of processed cheese is equivalent to 1/3 cup milk
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2 cups cottage cheese
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½ cup cottage cheese is equivalent to ¼ cup milk
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Milk-based desserts
[choose fat-free or low-fat types most often] |
1 cup pudding made with milk
1 cup frozen yogurt |
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1 ½ cups ice cream
|
1 scoop ice cream is equivalent to 1/3 cup milk
|
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MyPyramid.gov
Week 3
Well we are now into week 3. I hope adding whole graing to your diet was easy. I am going to make this post real quick because I am working on a research paper. I haven’t done that in 20 years! So on to week 3 !
Challenge week 3:
Cut out the processed meats. Hit the deli instead of bologna try the smoked turkey.
Think “Lean meat, lean you.”
Incorpoate in your diet:
5-6 ounces of lean protien a day.
Exercise:
If you want to challenge yourself, sign up for a 5K.
To help with your training try Couch to 5k . You can get the training schedule at http://www.coolrunning.com/engine/2/2_3/181.shtml.
Don’t forget to drink 8-10 glasses (8oz) of water a day!
What counts as an ounce equivalent in the protein foods group?
In general, 1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the protein foods group.
The chart lists specific amounts that count as 1 ounce equivalent in the protein foods group towards your daily recommended intake:
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Amount that counts as 1 ounce equivalent in the protein foods group
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Common portions and ounce equivalents
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|---|---|---|---|---|
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Meats
|
1 ounce cooked lean beef
|
1 small steak (eye of round, filet) = 3 ½ to 4 ounce equivalents
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1 ounce cooked lean pork or ham
|
1 small lean hamburger =
2 to 3 ounce equivalents |
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1 thin sandwich slice of ham (4 ½ x 2 ½ x 1/8”)
|
1 small lean pork chop = 3 to 4 ounce equivalents
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Poultry
|
1 ounce cooked chicken or turkey, without skin
|
1 small chicken breast half =
3 ounce equivalents |
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1 sandwich slice of turkey
(4 ½ x 2 ½ x 1/8”) |
½ Cornish game hen =
4 ounce equivalents |
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Fish
|
1 ounce cooked fish or shell fish
|
1 can of tuna, drained =
3 to 4 ounce equivalents 1 salmon steak = 4 to 6 ounce equivalents 1 small trout = 3 ounce equivalents |
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Eggs
|
1 egg
|
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Nuts and seeds
|
½ ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves)
½ ounce of seeds (pumpkin, sunflower or squash seeds, hulled, roasted) 1 Tablespoon of peanut butter or almond butter |
1 ounce of nuts or seeds = 2 oz eq
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¼ cup of cooked dry beans (such as black, kidney, pinto, or white beans)
¼ cup of cooked dry peas (such as chickpeas, cowpeas, lentils, or split peas) ¼ cup of baked beans, refried beans |
1 cup split pea soup = 2 oz eq
1 cup lentil soup = 2 oz eq 1 cup bean soup = 2 oz eq |
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¼ cup (about 2 ounces) of tofu
1 oz. tempeh, cooked ¼ cup roasted soybeans 1 falafel patty (2 ¼”, 4 oz) 2 Tbsp. hummus |
1 soy or bean burger patty =
2 oz eq |
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Week 2
Well how has everyone been doing with week one, so far? I know everyone is doing a “Grade A” job!
How many of you are having sugar with drawls? Sugar is addictive and can be a hard one to conquer. Once you make it past the with drawls you will lose the cravings.
Brett Blumenthal stated in her article, 8 Shocking Facts about Sugar, “In case you haven’t heard, sugar is quite the bad boy for a healthy diet. Part of the reason for this is because the more sugar you consume, the more you crave it. And while sugar is an ingredient that is definitely worth indulging in once in awhile, over indulging can cause many health problems, both in the short term and the long term.”
All right, now to get ready for Wednesday!
Challenge Week 2 :
Cut out the refined grains. Swap from “white” to “brown”.
Incorporate in your diet:
6 ounces of whole grains -see chart below
Exercise:
Add to your 3 days of walking a fun class or video. Try Zumba!
What counts as an ounce equivalent of grains?
In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group.
The chart lists specific amounts that count as 1 ounce equivalent of grains towards your daily recommended intake. In some cases the number of ounce-equivalents for common portions are also shown.
| Amount that counts as 1 ounce equivalent of grains | Common portions and ounce equivalents | |||||
| Bagels | WG*: whole wheat RG*: plain, egg |
1 “mini” bagel | 1 large bagel = 4 ounce equivalents | |||
| Biscuits | (baking powder/ buttermilk—RG*) | 1 small (2” diameter) | 1 large (3” diameter) = 2 ounce equivalents | |||
| Breads | WG*: 100% Whole wheat RG*: white, wheat, French, sourdough |
1 regular slice 1 small slice French 4 snack-size slices rye bread |
2 regular slices = 2 ounce equivalents | |||
| Bulgur | cracked wheat (WG*) | ½ cup cooked | ||||
| Cornbread | (RG*) | 1 small piece (2 ½” x 1 ¼” x 1 ¼”) | 1 medium piece (2 ½” x 2 ½” x 1 ¼”) = 2 ounce equivalents | |||
| Crackers | WG*: 100% whole wheat, rye | 5 whole wheat crackers 2 rye crispbreads |
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| RG*: saltines, snack crackers | 7 square or round crackers | |||||
| English muffins | WG*: whole wheat RG*: plain, raisin |
½ muffin | 1 muffin = 2 ounce equivalents | |||
| Muffins | WG*: whole wheat RG*: bran, corn, plain |
1 small (2 ½” diameter) | 1 large (3 ½” diameter) = 3 ounce equivalents | |||
| Oatmeal | (WG) | ½ cup cooked 1 packet instant 1 ounce dry (regular or quick) |
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| Pancakes | WG*: Whole wheat, buckwheat RG*: buttermilk, plain |
1 pancake (4 ½” diameter) 2 small pancakes (3” diameter) |
3 pancakes (4 ½” diameter) = 3 ounce equivalents | |||
| Popcorn | (WG*) | 3 cups, popped | 1 microwave bag, popped = 4 ounce equivalents | |||
| Ready-to-eat breakfast cereal | WG*: toasted oat, whole wheat flakes RG*: corn flakes, puffed rice |
1 cup flakes or rounds 1 ¼ cup puffed |
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| Rice | WG*: brown, wild RG*: enriched, white, polished |
½ cup cooked 1 ounce dry |
1 cup cooked = 2 ounce equivalents | |||
| Pasta–spaghetti, macaroni, noodles | WG*: whole wheat RG*: enriched, durum |
½ cup cooked 1 ounce dry |
1 cup cooked = 2 ounce equivalents | |||
| Tortillas | WG*: whole wheat, whole grain corn RG*: Flour, corn |
1 small flour tortilla (6” diameter) 1 corn tortilla (6” diameter) |
1 large tortilla (12” diameter) = 4 ounce equivalents | |||
*WG = whole grains, RG = refined grains. This is shown when products are available both in whole grain and refined grain forms.
MyPymaird, http://www.mypyramid.gov
Week 1
Hey who’s ready for a health challenge? Summer is not that far away and I know how we get when we put on our first pair of shorts or go shopping for a swim suit.
So, Wednesday, February, 16th we start the challenge. This is a project I am working on for class so it would be a big help to get some participates and it will help you be a healthier you! I am starting it in the middle of the week to give everyone 4 full days to prepare. This will be a 8 week challenge. I will post the weeks challenge on Fridays. Tuesdays & Thursday I will post a healthy recipe that I have tried.
Things that you should do :
Start a diary
Weigh yourself first thing in the morning and record it in your diary. Write down what foods you eat, how much and how you feel emotionally and physically. I would really like to know how you are doing so you can either post it as a comment or privately to my e-mail. letisha70401@hotmail.com . You don’t have to tell me your weight but I would love to know how the challenge is working for you.
There are some some great apps for iphones to help keep up with what you eat. I use Lose It! If anyone else has one they like please post it in comments. There are also some free online sites that help. FitDay is a good one.
Workout- Set it up like an appointment. Mini workouts are great! At work I sometime get up from my desk and do 10 push-ups on the edge of my desk. In the bathroom I do 10 leg lifts on each leg while holding on to the sink. It’s real easy to fit those little exercises in. I will post an at work “Quickie” on Mondays.
Lets get the challenge started!
Challenge- Week 1
NO added sugars - try to fix your sugar cravings with fruit.
NO fried foods - baked, broiled, grilled or sautéed in a tablespoon of olive is the best way to go.
Incorporate in your diet:
3 cups of vegetables a day- see chart below
2 cups of fruit a day- see chart below
Excercise:
Walk 30 minutes 3 days a week
So whose with me! Let’s go and good health!
Use the chart below as a guide. I can e-mail you the chart if you want to print it out. Just e-mail me a request.
What counts as a cup of vegetables?
In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. The chart lists specific amounts count as 1 cup of vegetables (in some cases equivalents for ½ cup are also shown) towards your recommended intake:
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Amount that counts as
1 cup of vegetables |
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Amount that counts as ½ cup of vegetables
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Dark-Green Vegetables
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Broccoli
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1 cup chopped or florets
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3 spears 5″ long raw or cooked
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Greens (collards, mustard greens, turnip greens, kale)
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1 cup cooked
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Spinach
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1 cup, cooked
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2 cups raw is equivalent to 1 cup of vegetables
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1 cup raw is equivalent to ½ cup of vegetables
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Raw leafy greens: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole
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2 cups raw is equivalent to 1 cup of vegetables
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1 cup raw is equivalent to ½ cup of vegetables
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Orange Vegetables
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Carrots
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1 cup, strips, slices, or chopped, raw or cooked
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2 medium
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1 medium carrot
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1 cup baby carrots (about 12)
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About 6 baby carrots
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Pumpkin
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1 cup mashed, cooked
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Sweetpotato
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1 large baked (2 ¼” or more diameter)
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1 cup sliced or mashed, cooked
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Winter squash (acorn, butternut, hubbard)
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1 cup cubed, cooked
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½ acorn squash, baked = ¾ cup
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Dry beans and peas
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Dry beans and peas (Such as black, garbanzo, kidney, pinto, or soy beans, or black eyed peas or split peas
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1 cup whole or mashed, cooked
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Tofu
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1 cup ½” cubes (about 8 ounces)
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1 piece 2 ½ ” x 2 ¾ ” x 1″ (about 4 ounces)
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Starchy Vegetables
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Corn, yellow or white
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1 cup
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1 large ear (8” to 9” long)
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1 small ear (about 6” long)
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Green peas
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1 cup
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White potatoes
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1 cup diced, mashed
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1 medium boiled or baked potato (2 ½ ” to 3″ diameter)
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French fried: 20 medium to long strips (2 ½” to 4” long) (Contains discretionary calories.)
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Amount that counts as
1 cup of vegetables |
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Amount that counts as ½ cup of vegetables
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Other Vegetables
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Bean sprouts
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1 cup cooked
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Cabbage, green
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1 cup, chopped or shredded raw or cooked
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Cauliflower
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1 cup pieces or florets raw or cooked
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Celery
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1 cup, diced or sliced, raw or cooked
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2 large stalks (11″ to 12″ long)
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1 large stalk (11″ to 12″ long)
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Cucumbers
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1 cup raw, sliced or chopped
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Green or wax beans
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1 cup cooked
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Green or red peppers
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1 cup chopped, raw or cooked
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1 large pepper (3” diameter, 3-¾” long)
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1 small pepper
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Lettuce, iceberg or head
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2 cups raw, shredded or chopped = equivalent to 1 cup of vegetables
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1 cup raw, shredded or chopped = equivalent to ½ cup of vegetables
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Mushrooms
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1 cup raw or cooked
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Onions
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1 cup chopped, raw or cooked
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Tomatoes
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1 large raw whole (3″)
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1 small raw whole (2 ¼ “)
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1 cup chopped or sliced, raw, canned, or cooked
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1 medium canned
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Tomato or mixed vegetable juice
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1 cup
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½ cup
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Summer squash or zucchini
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1 cup cooked, sliced or diced
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In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group. The following specific amounts count as 1 cup of fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended intake:
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Amount that counts as
1 cup of fruit |
Amount that counts as
½ cup of fruit |
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|---|---|---|---|---|
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Apple
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½ large (3.25″ diameter)
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1 small (2.5″ diameter)
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1 cup sliced or chopped, raw or cooked
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½ cup sliced or chopped, raw or cooked
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Applesauce
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1 cup
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1 snack container (4 oz.)
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Banana
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1 cup sliced
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1 small (less than 6” long)
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1 large (8” to 9” long)
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Cantaloupe
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1 cup diced or melon balls
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1 medium wedge (1/8 of a med. melon)
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Grapes
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1 cup whole or cut-up
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32 seedless grapes
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16 seedless grapes
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Grapefruit
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1 medium (4” diameter)
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½ medium (4” diameter)
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1 cup sections
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Mixed fruit (fruit cocktail)
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1 cup diced or sliced, raw or canned, drained
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1 snack container (4 oz) drained = 3/8 cup
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Orange
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1 large (3-1/16″ diameter)
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1 small (2-3/8″ diameter)
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1 cup sections
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Orange, mandarin
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1 cup canned, drained
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Peach
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1 large (2 ¾” diameter)
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1 small (2” diameter)
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1 cup sliced or diced, raw, cooked, or canned, drained
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1 snack container (4 oz) drained = 3/8 cup
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2 halves, canned
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Pear
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1 medium pear (2.5 per lb)
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1 snack container (4 oz.) drained = 3/8 cup
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1 cup sliced or diced, raw, cooked, or canned, drained
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Pineapple
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1 cup chunks, sliced or crushed, raw, cooked or canned, drained
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1 snack container (4 oz) drained = 3/8 cup
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Plum
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1 cup sliced raw or cooked
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3 medium or 2 large plums
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1 large plum
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Strawberries
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About 8 large berries
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1 cup whole, halved, or sliced, fresh or frozen
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½ cup whole, halved, or sliced
|
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Watermelon
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1 small wedge (1” thick)
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6 melon balls
|
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1 cup diced or balls
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Dried fruit (raisins, prunes, apricots, etc.)
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½ cup dried fruit is equivalent to 1 cup fruit ½ cup raisins ½ cup prunes ½ cup dried apricots
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¼ cup dried fruit is equivalent to ½ cup fruit 1 small box raisins (1.5 oz)
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100% fruit juice (orange, apple, grape, grapefruit, etc.)
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1 cup
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½ cup
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