Healthy Habits Challenge. Choose one or all three for the month. Not sure where to start? I would begin with the Wake Up, Drink Up challenge. This will get you starting every single day with a healthy habit. After the month is over, the goal is to have this become a routine in your daily habits.
- Wake Up, Drink Up– Before eating or drinking coffee, tea etc. Start with a glass of water. Why water first? Drinking water first sets the tone for the day. Hydrates you after 6+ hours of sleep.
Facts about water:
- Water is essential (which means our body cannot make it)
- Our body is made up of about 60% water.
- Water aids in digestion, regulates body temperature, is needed for hormones and neurotransmitters (brain health), need for skin health, lubricates the joints, delivers oxygen to the body, helps absorbs nutrients, removes waste, and so many more functions
Don’t like plain water? Try one of these fun infused water ideas:
- Squeeze lemon or lime
- Cucumbers or celery
- Frozen or fresh fruit
- Sliced fresh ginger
- Herbs- cilantro, basil, mint, thyme, lavender, rosemary
- Add a splash of ACV
- Pinch of sea salt
Get creative and mix and match fruit/veggie/herb combos
Tip- Fill a coffee mug with water, add a squeeze if lemon (optional). Once you finish drinking the water, fill the same mug with your coffee or tea 🙂
2. Two Before Noon- Eat 2 servings of fruit or vegetables before noon (before lunch). Add some berries, or microgreens to your breakfast. Enjoy a snack of humus and carrots. Add leafy greens to eggs, make a veggie packed frittata or quiche for a quick breakfast. Enjoy a smoothie with added berries and spinach. A bonus tip- add frozen riced cauliflower to smoothies or oatmeal.
- A serving size of raw leafy veggies is 1 cup or 1/2 cup cooked. No need to measure. The idea is to incorporate more fruit and veggies to your diet. Add color to your plate- fruits and veggies are colorful.
3. Dress your Fruits and Veggies- Snack Time! Pair fruits and veggies with a fat/protein source. This will keep you satiated and also allow our bodies to absorb the wonderful vitamins from the fruits/veggies. Fruit contains natural sugar, by combining a protein or fat source, this will slow down the sugar spike, avoiding the crash and burn feeling. I like to say, No Naked Produce. Keep that in mind next time snacking on fruits or veggies Fat/protein sources:
- Nuts (almonds, cashews, macadamia nuts, etc)
- Seeds (pumpkin seeds, sunflower seeds)
- Cheese
- Cottage Cheese or Yogurt
- Beef Stick Click here for my favorite brand
- Avocado
- Hummus
- Boiled Eggs
Here are a few fun favorite combos:
- Apples and nut butter
- Cucumber and mashed avocado
- Hummus and peppers or carrots
- Oranges with cottage cheese and chia seeds
- Berries with Yogurt with flaxseeds
- Banana and boiled eggs
- Apples and Cheese
- Peppers and Cheese
- Any fruit or vegetable and Beef Stick
The most important thing to remember when participating in the healthy habits challenge is to have fun and be consistent!