Demand More of Yourself Challenge! Week One
by Olivia Furlow February 7, 2016Week 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.
Heading to costco !