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1. Build and Strengthen Relationships 2. Create Your Own 3. Drink Plenty of Water 4. Eat a Healthy Breakfast 5. Eat a Healthy Lunch 6. Eat Foods Rich in Antioxidants EAT FRUITS & VEGGIES 7. Eat Fruits & Veggies 8. Eat Protein Challenge: Eat more fruits and veggies. To complete this Wellness Challenge: 9. Eat Whole Grains, Nuts 1. Record the number of days you eat at least five servings of fruits and vegetables on your Living Healthy Calendar. 10. Find Balance in Recreation 2. Get at least 150 minutes of physical activity a week and track your minutes on your Living Healthy Calendar. 11. Get Adequate Rest 3. Eat fruits and vegetables and reach your activity goal at least 70% of the days in this Challenge. 4. Keep records of your complete Challenge and report your success online. Note: If you can’t complete this Challenge because of a medical condition, let us know and we’ll be happy to come up with an alternative that suits you. 12. Kick the Sugar Habit 13. Maintain, Don’t Gain 14. Makeover your Meals Why fruits and veggies? Fruits and vegetables are protective to your health in many ways. Large research studies have found that people who eat more fruits and vegetables have better health, less disease, and live longer. The first nutritional guideline of the Dietary Guidelines for Americans states, “Use plant foods as the foundation of your meals. ... Eating a variety of grains (especially whole grains), fruits, and vegetables is the basis of healthy eating.” 15. Spend Less, Save More 16. Stress Less 17. Stretch & Strengthen 18. Walk 10,000 Steps a Day WL07CH1WEB1216 Here are some of the key reasons why nutritionists encourage people to eat more fruits and vegetables: • They’re low in calories & packed with nutrients Fresh fruits and vegetables are high in water and fiber, and tend to fill you up without eating too many calories. Vegetables and fruits are also packed with vitamins and minerals required for good health. This is just opposite of most snack foods and sweets that are high in calories and low in nutrients. • They help prevent cancer Hundreds of studies show that people who eat the most fruits and vegetables have the lower rates of cancers such as prostate cancer, bowel cancer, lung cancer, stomach cancer, and many more. The World Health Organization recommends that everyone eat an abundance of fruits and vegetables. “Choose predominantly plant-based diets rich in fruits, vegetables, and legumes.” • They help prevent high blood pressure, stroke, and coronary heart disease Fresh fruits and vegetables are low in sodium and high in potassium, a combination that helps reduce high blood pressure. Ways to increase your intake of fruits and vegetables • Keep ready-to-eat raw vegetables handy in a clear container in the front of your refrigerator (easily within view). • Keep a fresh supply of fruit on the table or counter: oranges, apples, kiwis, bananas, etc. Vitamins, minerals, and more Fruits and vegetables are a major source of vitamins and minerals. They are also bursting with hundreds of phytochemicals and antioxidants (cancer-fighting agents.) A few examples include: Vitamin A • Helps keep your eyes healthy and able to adjust to dim light • Contributes to healthy skin and helps keep the lining of your mouth, nose, throat, and digestive tract healthy and resistant to infection • Best sources are: beet greens, carrots, collards, cress, dandelion greens, kale, mangoes, mixed vegetables, mustard greens, peas, pumpkins, red chili peppers, sweet red peppers, Swiss chard, spinach, squash (winter, acorn, Hubbard, butternut), sweet potatoes, and turnip greens • Eat more salads, including a variety of raw vegetables in the salad: broccoli, peppers, green onions, carrots, cucumbers, tomatoes, greens such as spinach, cauliflower, celery, beets, etc. Vitamin C • Enjoy stir-fried vegetables. Add tofu or other source of protein to make a whole meal. • Helps your body absorb the iron from the foods you eat • Add a variety of vegetables to soups and stew. • Best sources are: acerola, broccoli, brussels sprouts, chili peppers (red and green), guavas, kiwi, orange juice, oranges, papayas, and sweet peppers (red and green) • Eat fruit salads often. Finish a meal with fruit as a natural dessert: berries, melons, dates, grapes, pineapple, papaya, mangoes, and watermelon. • Makes your blood vessels stronger • Helps you heal faster and helps you resist infections Iron • Contributes to healthy blood and strong muscles • In addition to whole grains and legumes some other sources of iron are: asparagus, avocado, beet greens, broccoli, brussels sprouts, chard, collards, dried fruits (apples, apricots, dates, figs, peaches, prunes, and raisins), kale, mustard greens, parsnips, peas, pumpkin seeds, rice, spinach, sweet potatoes, tomato (juice, paste, puree, and sauce), turnip greens, and winter squash. Folic acid • In addition to other B vitamins, folic acid helps to lower a substance in the blood called homocysteine. High levels of homocysteine damages arteries, increasing the risk for clogged coronary arteries. • In addition to legumes, some other sources of folic acid are: asparagus, avocado, boysenberries, okra, orange juice, papaya, spinach, and turnip greens. As you can see, fruits and vegetables are critical to your well- balanced diet. Review the serving guidelines that follow. Getting in enough of the good stuff may be easier than you think. • ½ cup cooked fruit such as applesauce or peach slices • 6 ounces of pure fruit juice such as orange, apple, or grape juice Vegetables • 1 cup raw vegetables • ½ cup cooked vegetables such as spinach or squash • 1 medium fresh salad • 6 ounces of vegetable juice such as tomato, carrot, or V8 Don’t forget to fit in fitness! Following the exercise guidelines below can help you design an effective and safe activity program. Physical activity: • Burns excess calories, helping you achieve and maintain a healthy weight • Helps lower blood pressure and improves cholesterol levels (raises HDL cholesterol) • Improves insulin sensitivity, lowering blood glucose levels, and preventing diabetes • Improves mood and self image and combats depression and anxiety • Strengthens both muscle and bones, decreasing risk of injury • Reduces risk for colon and breast cancer • Promotes a long, healthy life The good news for most people is that physical activity doesn’t need to be strenuous to be beneficial. When you’re first getting started, keep your activity moderate. Don’t over do it! Choose activities you enjoy and that are within your current ability. So what’s a serving of fruits or veggies? Fruits • 1 medium fresh fruit such as an apple, banana, orange, etc. • 1 cup fresh fruit