Tweak Yoir Week (Optional) Challenge

Many, if not all of us, cited Being Healthy as a main component of our “Big Why” last week…

What if I told you I had a pill 💊 that’s been correlated by multiple studies worldwide with reducing your chances of dying from all causes by 13%!

AND it lowered your chance of dying from:
cardiovascular disease by 12% (1 in 8.3), dying from cancer by 10%, and from respiratory diseases by 35% lower risk (1 in 2.9)?

Amazing, right!???
Well, those results, it turns out, occur with just 1/2 the 💊 because you are likely already taking at least the other 1/2 each day!

Well, here it is!
Eating 3 servings of vegetables and 2 servings of fruit instead of the TWO servings that most people eat was correlated with the above results. (Another study said the average American eats 1.5 servings vegetables & 1 of fruit. HALFWAY there!!)

Note on Servings = 1/2 cup except for salad greens (1 cup)
[I use UK recommendations of 3 oz per serving - easier to track!]




But there’s more good news…. especially for those of us who are eating your “Daily 5!”
**** Multiple studies show eating 9-10 servings yielded MORE than twice the benefits of 5 servings.****
🥕🥦🍎🍉🥬🥑🍆🥝🧅🫑

*** Also note that fruits are just as good as vegetables - just a bit higher in sugar/calories. Plenty of fiber, minerals, vitamins! Side note: fruit is often better for IBD patients.
🍎🍊🍐🍏🍋🍓🍇🍉🫐🥭🍍🍑🍒🥝🍈
So if you’re not a fan of vegetables, no problem! Be a proud fruit eater!

Will you join me? I let my 7-10 servings a day of “FREGGIES” habit slip by the wayside!

SO, I’m inviting you to join me in doing a 7-Day Challenge to increase your average Freggie servings from X to Y per day. You get to choose X & Y!!

I’ll be doing this…
Sat July 17 (5 or more servings or 15 oz+)
Sun July 18 (5.5 or more servings)
Mon (6 or more servings)
Tues 6.5 servings or more
Wed (7 or more servings)
Thur 7.5 or more servings
Fri (8 or more servings)

Apples 🍎, watermelon 🍉 , baby carrots 🥕 broccoli 🥦 berries 🍓 salads 🥗 and more!

Remember: 13 percent reduced risk of all causes if you eat 5 instead of 2 servings a day.

Who’s in? You set your own goal!
In fact, maybe your freggies are just fine! How about your starches or fats etc. Is there a slight tweak you’d like to do this week?! (Hey? that rhymes!! 😁)

Have fun with this!

🌸Maddie

PS I’m going to try out the Eat Five App for Apple devices. There’s probably a better one? But will do for this week!

PPS Favorite Recipes & Prep Tips are appreciated!

@MadisonMolly2017 - what a fantastic challenge! I normally eat quite a few fruits & veggies, but lately have been slacking so this will be a great reminder to get back on track. I like to say I'm a vegan wannabe because I absolutely believe it's a healthy way to eat. However, it will never happen because I like bacon too much.

I missed a day or two of posting and tracking. I have a huge event at work in August plus a couple smaller things in-between. I've been waking up at 2 am unable to get back to sleep because my brain starts thinking "call that person, check that list, make sure....." Most people would have pulled back as they got closer to retirement - I feel like I'm running for home plate and diving in head first. And I did it to myself. I love events - I love when they succeed - and then I start thinking about how to make the next one bigger and better. It's this stage of prep that makes me wonder "what was I thinking."

I also had a doctor appointment yesterday. While she noticed I'd lost weight, she also told me my bad cholesterol was up which really shocked me. I have extensive heart issues in my family, and had several tests last year which for the most part all came out good. So I've been assuming I inherited my mom's heart, not my dad's. My doc is re-ordering one of the tests and will check my cholesterol again in 6 months but if this continues she'll prescribe medication which I do not want to do. Hubby and I discussed this last night and he agreed to cut back on red meat and all the tasty fat stuff he adds. And so, the challenge to eat more fruits and veggies is very timely for me.

Well, interesting, since the serving size of an avocado is 1/3 avocado and I was counting a whole avocado as a serving, I undercounted. Oh well, still going forward with the 5+ daily goal.

Oh Maddie... you really are telling ALL the secrets at one time!!! LOL. I find it very strange that my PCP did not recommend the fruits and veggies thing but only the "mediterannean" diet to me. I wasn't really ready to listen at that time because I workout and am a healthy weight.... But I do enjoy the fruits and they help with dehydration much more than chugging any amount of water for me.

Did I exercise for at least 20 minutes? yes
Did I stay within my calorie budget for the day? yes
Did I keep track of everything I ate and drank? yes
Pass days used:1

thank you victorious. Today I am choosing to be a rainbow in someone else's cloud. Yesterday one of my neighbors did that for me so I am just going to pay it forward today if I get an opportunity.

✅ - Exercise 20+ Minutes (HIIT, walking, garden)
✅ - Calories within budget
✅ - Tracked everything

1️⃣ Pass Day Remaining

I already eat more than 9 servings Freggies daily, and watch my macro/micro balance. Also beginning to eat our own fresh produce. I love summer. 😂 Best of luck if you take on the challenge.

@SummerSkier - I totally agree that eating water rich fruit/veg is far easier than chugging water.
@lesdarts180 - I also have to work on getting my protein in. I don't do supplements either. My go to is cold water prawns. I keep a bag in my freezer.
@WhatMeRunning - Rest days are the same for me. Just a day when I don't do formal workouts, although I still do my walking.

Coming up to midnight so I will check back in the morning.