🥇Challenge Week #3: Saturday - October 26, 2024 through Friday - November 1, 2024 🥇

hicim705

This posting is for information only. PLEASE POST YOUR RESULTS ON YOUR CHALLENGE TEAM PAGE. Each team has a similar ‘set-up’, yet each team also has their own ‘look & feel’. Any and all questions will be answered by your team’s leaders. Another good source of information will be from your fellow teammates on your team’s discussion board.

🥇Challenge Week #3: Saturday - October 26, 2024
through Friday - November 1, 2024 🥇
🍏🍎🍐🎃 FRUITS 🎃🍐 🍎🍏
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Welcome to Week #3 of the 2024 Autumn/Fall 5% Challenge. Even if you are relatively **new** to the 5% Challenges, by now, you are likely figuring your way around and getting/giving support to your fellow team members. We are so grateful to you for joining us and for realizing that the suggestions provided from season to season have merit and that can help you in your ‘healthy lifestyle’ journey.
It is hoped that you began your ‘Decluttering’ HH with your kitchen/pantry/refrigerator so that you can now turn your attention to our next HH: FRUITS!! Now that you have made room, you can turn your attention to stocking some of the foods that we should be eating. Let's try to incorporate more of those into our daily lifestyle.


For Week #3, we explore adding fruits to your daily meal plans.
The ‘Pioneer Woman’ writes:
“Head to the farmer’s market in autumn, and you’ll likely see piles of apples, pears, and pumpkins galore. Even your grocery store might be stocked with bags of cranberries, persimmons, or even fresh figs. It's these fall fruits that get us excited for the start of the harvest season”


It is pretty safe to assume that most of us realize that adding fruits/vegetables to our diets is important. But what if you don’t like fruits? What if you don’t like vegetables? What can you do to ensure that you try some of them so that you can possibly begin to incorporate them into your diet? First, please recognize that the taste(s) that you enjoyed/did not enjoy as a child (or even 10 or 20 years ago) may not be the same as they are today. For instance, I would NEVER have eaten a salad (savory) with fruit (sweet) as a child … not even into my teens and into adulthood. Now, I’m a fan of adding nuts and fruits (even craisins - although I try to stay away from these as they have way too much added sugar - but you get the point) to my salad. I’m a fan of salted caramel, etc and that is so much against what I would have eaten (or even tried) when I was younger.


In researching, I ‘Googled’: Ways To Add More Fruits Into Your Diet
Many answers dealt with adding more fruits AND vegetables into your diet, but since we are only dealing with adding more fruit in this week’s HH, the search continued, and soon some very good suggestions were found:

Start with these tips:
- Include fruit at breakfast. Top cereal with your favorite seasonal or frozen fruit, add bananas or chopped apples to pancakes, or mix raisins into hot oatmeal.
- Take fruit on the go. ...
- Make your own trail mix. ...
- Enjoy fruit as a snack. ...
- Add fruit at dinner. ...
- Keep fruit on hand

Upon further research, I came across a writing from the US Department of Agriculture with a ‘Focus On Whole Fruits.’
Not only is the information interesting for getting more fruits into your balanced, healthy lifestyle diet, but it also offers a PDF that can be downloaded and contains all the information discussed. You can choose to print the .pdf and display it somewhere in your kitchen for easy reference, or - perhaps download it to your cell phone(s) so that you can also refer to it if you are away from home. Here is a link:
https://www.myplate.gov/tip-sheet/focus-whole-fruits

Further research revealed: 10 Tips For Eating More Fruit
https://www.brunet.ca/en/health/health-tips/10-tips-for-eating-more-fruit/

> > > > NOTE: there is a recommendation that everyone should have at least 5 portions of a combination and variety of fruits and vegetables every day. An adult portion of fruit or vegetables is 80g (or roughly ¼ c.). The guide below will give you an indication of typical portion sizes for adults. Children should also eat at least 5 portions of a variety of fruits and vegetables a day. Please note that the following link suggests some vegetables as well, but for this week we are focusing on getting more fruits into our diets and urge you to focus on fruits (vegetables will be our focus next week). < < < <
Here is the link:
https://www.nhs.uk/live-well/eat-well/5-a-day/portion-sizes/#:~:text=Everyone should have at least,fruit and vegetables a day



NOTE: We began our journey a few weeks ago. The 2024 Fall 5% Challenge is designed to focus on a healthy lifestyle that is a compliment to whatever exercise/movement program that you are doing. The challenge begins on Saturday morning. Fruit & Decluttering done before SATURDAY DOES NOT COUNT!!!!

🏁 Race 🏁

You must exercise to get to 6000 minutes to help your team ‘Break The Ribbon.’
> > 1 minute of exercise = 1 minute toward the team’s 6,000-minute goal.
DAILY MAXIMUM 120 exercise minutes per team member < <

📝 ⭐⭐ Healthy Habit: FRUIT, & Declutter ⭐⭐ 📝

✔️To score points this week
1. Incorporate 🍏🍎🍐 FRUIT 🍐🍎🍏 into your diet. 1 point for each fruit added. Daily maximum 3 points to record.
2. Declutter (10 points for the first 10 minutes; 1 point for each additional 5 minutes up to 5 pts) - max. 15 points



We will record this on one thread. (example)
Saturday (Please also note the day that you are reporting about)
My Exercise: 40
My Fruit: 2 (max. 3/day)
My Declutter: 10 (10 for first 10 minutes; 1 pt. for each additional 5 minutes up to 5 pts) - Max. 15 points



🌟 Build healthy forever habits - Be a team player and get support to reach your goals 🌟
**** Remember if for any reason your health does not allow you to participate in a challenge, please do not attempt it. Always follow your doctor's orders. ****

Heidi (hicim705)
2024 Autumn/Fall 5% Challenge ~ Challenge Leader 🔴🌡️RED HOTS🌡️🔴 Team
Overall Co-Leader, Seasonal 5% Challenges

Co-Leader, Seasonal 5% Challenges ~ ✍️🖊️📓💻Bloggers✍️🖊️📓💻!!

🥳🎊🎉🌟✨ CELEBRATING the beginning of our 4th Year
of Seasonal 5% Challenges on MyFitnessPal ✨🌟🎉🎊🥳