This posting is for information only. PLEASE POST YOUR RESULTS ON YOUR CHALLENGE TEAM PAGE.
And post questions and comments on your team’s discussion board. Thanks!

🌎️Challenge #7 Saturday, May 20 - Friday, May 26🌎️

✈️DESTINATION - Amsterdam, Holland 6,000- Freggies and 9" Plate

In the Spring time, many of us are excited when we see tulips coming up!! Most of us think of Holland for tulips so we are going to visit Amsterdam!!



Every spring Holland is the place to admire colorful flower fields and to welcome the new spring season. People from all over the world come to enjoy the beautiful Keukenhof tulip garden and explore the tulip fields just 30 minutes outside the center of Amsterdam. The city center of Amsterdam is also blooming in April. Not with tulip fields but with beautiful flowering tulips at more than 85 locations in the city center.
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hicim705 (Heidi's Writing):
Living The Good Life 1: Freggies (FRuit/vEGGIES)

I wanted to research FREGGIES and their importance in a well-balanced, healthy lifestyle. If you Google the word freggies, you will find:
From Urban Dictionary:
"Freggie" is a combination of the word fruit and vegetable. So it just means any fruit or vegetable.
It came about because "fruits and vegetables" takes too long to say.
Eat 5-9 freggies each day.

Another from Urban Dictionary:
"Freggie - an ambiguous fruit/vegetable that tends to provoke arguements as to which of the food groups it belongs to. (fruit or vegetable)
Regardless of scientific decisions, due to popular culture, people will often argue with what they have always known, therefore leaving an item of food with an ambiguous food group home.
Fruit or Veggie? = Freggie.
a tomato is a freggie, because some people argue it is a vegetable, whilst others claim it to be a fruit.

There are many articles on the importance of fruits and vegetables when searching for a healthy lifestyle and eating plan. In researching this topic, the CDC (Centers for Disease Control) there are some articles that deal with fruits/vegetables in a healthy diet. One article was last updated in February, 2021; the second was updated in January, 2022. Both articles stress the importance of fruits and vegetables in a healthy lifestyle. Here are the links to both sites that I found (NOTE: The links suggested in this post will take you to sites outside of MFP):
~ https://www.cdc.gov/nccdphp/dnpao/division-information/media-tools/adults-fruits-vegetables.html#:~:text=Eating a diet rich in,, some cancers, and obesity.
~ https://www.cdc.gov/mmwr/volumes/71/wr/mm7101a1.htm?s_cid=mm7101a1_w

A search (on Google) with the question: 'Are fruits and vegetables important to a healthy diet?' returns this result:
Fruits and vegetables contain important vitamins, minerals and plant chemicals. They also contain fibre. There are many varieties of fruit and vegetables available and many ways to prepare, cook and serve them. A diet high in fruit and vegetables can help protect you against cancer, diabetes and heart disease.

Another interesting article by The Centers for Disease Control and Prevention ~ Division of Nutrition, Physical Activity, and Obesity, there is a section called: 'Bump Up Fiber' which discusses the benefits of fresh fruits and vegetables and directs you to another link which deals with 'Food Sources of Dietary Fiber' ~ here you can view many foods (specifically fruits / vegetables). This chart outlines portions of fruits and vegetables which will help you to ensure that you are getting your recommended daily requirement.

Research on HOW MANY fruits / vegetables are recommended per day, Google says:
Get your eight servings a day. Consuming at least 8 servings of fruits and vegetables every day is a great investment in your health. Fruits and vegetables add variety, texture, flavor, and color to your meals and snacks. Whole fruits and vegetables are low in calories, and high in nutrients and fiber.

Recognizing that consuming at least 8 servings of fruits and vegetables FREGGIES per day can be a daunting task, here are some recommendations from:



Following is a link that gives a pretty extensive list of FREGGIES and how to prepare them to try to get your recommended daily servings:
https://p3.amedd.army.mil/news/how-to/make-healthy-eating-easy/how-to-get-8-daily-servings-of-fruits-and-vegetables#:~:text=Get your eight servings a,high in nutrients and fiber.
**PLEASE NOTE: The above site gives a pop-up with a caution about going to the site, it looks as if it is ultimately safe, but just in case ~ here is a similar article that discusses how to get your daily recommended fruits/veggies (freggies) ~ and in some articles this can be 10 servings, not 8 or 5:
How Do You Possibly Eat 10 Servings of Fruits and Vegetables a Day?
https://medium.com/thrive-global/how-do-you-possibly-eat-10-servings-of-fruits-and-vegetables-a-day-baa2fe283ef9



** Finally, adapted from a post originally written by Lynn (@kaliswalker):
Just 1 in 10 adults meet the federal fruit or vegetable recommendations, according to a new study published today in CDC’s Morbidity and Mortality Weekly Report (MMWR).
Depending on their age and sex federal guidelines recommend that adults eat at least 1½ to 2 cups per day of fruit and 2 to 3 cups per day of vegetables as part of a healthy eating pattern. Yet in 2015, just 9 percent of adults met the intake recommendations for vegetables, ranging from 6 percent in West Virginia to 12 percent in Alaska. Only 12 percent of adults met the recommendations for fruit, ranging from 7 percent in West Virginia to 16 percent in Washington, D.C. Results showed that consumption was lower among men, young adults, and adults living in poverty. **




✔️To score points this week
1. Living The Good Life - FREGGIES!! Since there different guidelines on the AMOUNT of veggies needed/day, lets count up to 8 servings of Freggies/day (since many articles tend to list anywhere from 5-9 servings per day). To score, count a maximum of 8 servings of Freggies a day. If you eat 3 servings please put 3, if you eat no freggies please put 0. You can eat as many as you like but count no more than 8 servings per day.
2. Living The Good Life - 9” plate. For all meals you eat daily on a 9" plate (or standard cereal bowl is fine) and claim 10 points. You may use a larger size, but measure it so you know the 9” portion size. When you eat out they’ll use a large plate, if you have half of it boxed up that’ll be fine to claim also. The goal is to not overeat simply because it’s all on a large plate.
NOTE: If you would like to review the instructions for the LTGL - 9" plate, please visit: https://community.myfitnesspal.com/en/discussion/10887051/week-6-tromso-norway-6-000-9-plate-and-healthy-snacks#latest


Record all exercise minutes. It's 6,000 Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile

1. FREGGIES: 8 Servings of Freggies (Fruites/Vegetables) per day. One point per serving; maximum/day = 8 points (or 8 servings).
2. 9” Plate all meals you eat daily on a 9” plate or as above 10 points. If you use a larger plate without measuring accordingly 0 points.

We will record this on one thread. (example)
My Exercise: 30
My Freggies: 8
My : 9” Plate


****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.