🥇Challenge Week #4: Saturday - November 2, 2024 through Friday - November 8, 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 #4: Saturday - November 2, 2024
through Friday - November 8, 2024 🥇
🍏🍎🍐🎃 FRUITS 🎃🍐 🍎🍏
========================================================

We have made it to Week #4 of the 2024 Autumn/Fall 5% Challenge!! When we finish this week, we will officially be half way through the Challenge. 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 and began filling your cleaned spaces with fruits of the season. Now, on to our next HH: VEGETABLES!! We hope that you enjoyed seasonal fruits last week and are looking forward to turning your attention to adding vegetables to the mix. Lets try to incorporate more of those into our daily lifestyle.

When we Googled: Focus on vegetables for a healthy diet, here was the response:
It's recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced. There's evidence that people who eat at least 5 portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers.


For Week #4, we explore adding vegetables into your daily meal plans. We, once again, asked Google:

Q: What are the health benefits of adding vegetables to your diet?
A: Vegetables are a good source of dietary fiber, a type of carbohydrate that helps food pass through your digestive system. Eating plenty of vegetables can keep your bowel movements regular and help prevent constipation. Many green leafy vegetables such as kale, spinach, and chard contain potassium.

Additional responses via Google:
The addition of vegetables as a part of healthy eating patterns can lower the risk of some chronic diseases, including:
Heart disease
Type II diabetes
Stroke
Cancers
Hyperlipidemia

It really doesn’t matter that vegetables (or fruits, for that matter) are good for you if you don’t care for them. Most people know that they have tremendous health benefits but a lot of people stay away from them. These people just don’t care for vegetables. We did a little more research on this topic and found several great ideas, the simplest of them all (and one that might help you to get started) is:

💡 Pair with foods you already like: Start by adding a slice of tomato to a beloved hamburger or mushrooms into an omelet. Play with texture: If you hate mushy vegetables, try raw, shredded, roasted or stir-fried versions instead. Love crunchy foods? Try baked kale or beet “chips.” 💡


We found something that started with:
Q: How to start eating vegetables when you hate them?
❗Choose Mild Flavors to Start. If you can't tolerate intense flavors, try to pick mild-tasting vegetables more often. Options include freshly sliced cucumber and crunchy sweet peas. Contrastingly, strong-tasting vegetables are described as having a bitter undertone; examples include cabbage, Brussels sprouts, and kale.❗❗


An article, What Are 10 Benefits of Eating Vegetables?, written by MedicineNet explores the benefits of adding vegetables to your daily diet, but goes further in discussing nutrients (and their benefits) found in the vegetables that we consume. In addition there is a chart that discusses recommended servings for men and women of all ages. It talks about including vegetables into your diet as well as including them for weight loss. It also discusses vegetables that contain protein; discusses raw vs. cooked and gives quick tips to help you to prepare delicious vegetables. Here is the link to this informative article:
https://www.medicinenet.com/what_are_10_benefits_of_eating_vegetables/article.htm

WebMD expands on some of the information provided in the site referenced above. Health Benefits of Vegetables explores types of vegetables and their health benefits. Here is the link:
https://www.webmd.com/diet/health-benefits-vegetables

Follow this link to learn about: 17 Creative Ways to Eat More Vegetables
https://www.healthline.com/nutrition/17-ways-to-eat-more-veggies


> > > > There is a recommendation that everyone should have at least 5 portions of a combination and variety of fruit 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 fruit and vegetables a day. Please note that the following link suggests fruits AND vegetables (from here on and for the rest of our HH Challenge will be known as ‘FREGGIES’), but for this week we are focusing on getting more vegetables into our diets and urge you to focus on vegetables (moving forward, please feel free to incorporate FREGGIES whenever you can!) < < < <
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 the healthy lifestyle that is a compliment to whatever exercise/movement program that you are doing. The challenge begins on Saturday morning. Vegetables & Fruit done before SATURDAY DOES NOT COUNT!!!!

🏁 Race 🏁

You must exercise to get to 600 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: VEGETABLES & Fruit ⭐⭐ 📝

✔️To score points this week:
1. Incorporate 🥕🥦🍅 VEGETABLES 🍅🥦🥕 into your diet. 1 point for each Vegetable added. Daily Maximum 3 points to record.
2. Incorporate 🍏🍎🍐 fruit 🍐🍎🍏 into your diet. 1 point for each fruit added. Daily maximum 3 points to record.





We will record this on one thread. (example)
Saturday (Please also note the day that you are reporting about)
My Exercise: 40
My Vegetables: 3 (max 3/day)
My Fruit: 2 (max. 3/day)


🌟 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 ✨🌟🎉🎊🥳