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Demand More of Yourself Challenge! Week One

by Olivia Furlow

Week One Nutrition Challenge….

  

Eat more fruits and vegetables 

Ah, you thought I was going to start with the beast itself – processed food? When you’re making changes in your diet for a long term lifestyle change you never start by taking things away. Start, instead, by adding good things. So, we’re starting with adding the most obviously whole foods of them all – fruits and vegetables. 

The right amount for you depends on several factors, including age, gender, and physical activity. It is not a one size fits all kinda thing. This will help determine how many fruits and vegetables you should be eating everyday.


Lightly Active: An average of less than 30 minutes of exercise a day

Women ages 19-30: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL

Men ages 19-50: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL

Women ages 31-50: 1 1/2 cups Fruits + 2 1/2 cups Veggies = 4 cups TOTAL

Men ages 51+: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL

Women ages 51+: 1 1/2 cups Fruits + 2 cups Veggies = 3 1/2 cups TOTAL


Moderately Active: An average of 30 to 60 minutes of exercise a day

Women ages 19-50: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL

Men ages 19-30: 2 cups Fruits + 3 1/2 cups Veggies = 5 1/2 cups TOTAL

Women ages 51+: 1 1/2 cups Fruits + 2 1/2 cups Veggies = 4 cups TOTAL

Men ages 31+: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL


Very Active: An average of 60 minutes of exercise or more a day

Men ages 19-30: 2 1/2 cups Fruits + 4 cups Veggies = 6 1/2 cups TOTAL

Women ages 19-50: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL

Men ages 31-50: 2 1/2 cups + 3 1/2 cups Veggies = 6 cups TOTAL

Women ages 51+: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL

Men ages 51+: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL

NEXT CHALLENGE

Week One Mindfulness Challenge…

  

Unplug for 30 consecutive minutes daily

Disconnect to connect. Unplug. Digital detox. The act of stepping away from our electronics and reconnecting to the world around us.

Give your brain a break, soak up the quiet time, feel less stressed, and build your “real life” relationships.

One response to “Demand More of Yourself Challenge! Week One”

  1. Craig says:

    Heading to costco !

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