Healthy Habit Challenge FAQ

This is the beginning of my week 3 on the healthy habit challenge and I am really happy with how my clothes are fitting more loosely - already!

What a great day it was yesterday - I drank lots of water and got in a great work out, and I'm hearing that you did too!  I really appreciate your support.  I am learning that it is really important for me to have an accountability structure in place.

Answer to some frequently asked questions. 

1) Eat as many fruits and vegetables as you want - making sure you eat a minimum of 2 fruits and 3 vegetables to earn your points

2) A sugary treat or dessert is something like ice cream, candy, cake, cookies, jello, pudding, chocolate, gummy bears...  It is NOT: a little sugar added to your Greek yogurt, sugar in your coffee or tea, foods that have sugar in them (granola bar).  We are not giving up sugar!  We are rewarding ourselves for reaching for a healthier choice over a sugary food choice.

3) You can eat sugar/drink alcohol as many days as you want each week - but you only earn points for avoiding sugar/alcohol 6 days of the week.  During the first few weeks you may want to reduce gradually - going to three days, then two days and then one day each week.  It's all up to you.  And I am NOT taking a point handicap because I don't drink alcohol! :-)

4) You earn points for exercising only five days each week.  If you want to gradually build up the amount of exercise you do, that's fine!  The point is sustainable shifts, not dramatic and often injury-inducing hyper exercise.  Slow and steady!

5) I've heard some people are concerned about integrity since we are self-reporting our points.  I trust that we will all be honest since, as Linda D said, "The challenge is really me against me."  In addition, the weight loss component will act as a check and balance.  When we make these positive/healthy shifts, our bodies will shift too.

Some portion guidelines:

1 vegetable serving = 1 cup raw vegetables or 1/2 cup cooked vegetable

1 fruit serving = 1/2 cup - 1 cup fresh fruit, 1/4 cup dried fruit (raisins, etc), or one piece of fruit - bananas are typically two fruit servings.  Your call

These foods do not count as anything (not vegetables, not fats, not illegal): pickles, ketchup, 1 tsp sugar, salt, 1 Tbsp honey, mustard

1 protein serving = 2 Tbsp peanut butter, 1 oz cheese (1/4 cup shredded cheese), 1 oz meat, 1 egg, 1/4 cup nuts, 3 pieces of bacon

1 fat serving = 1/4 avocado, 1 tsp butter, 1 tsp mayo, 1 Tbsp salad dressing, 1 Tbsp nuts, 1 piece of bacon, 1 Tbsp cream, 1 Tbsp sour cream, 1 Tbsp cream cheese, 1/4 cup olives

1 dairy serving = 6 oz yogurt, 6 oz milk

Until next time - Keep up the terrific work!