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Summer Challenge!

Slow and steady really does win the race for lasting results. This summer as you think about making changes to your food choices consider that it is far better to stick to small changes one by one than to do an extreme makeover of your diet and follow it for a short period of time. Here is a list of 20 challenges that you could do – scroll through the list and pick ONE or a maximum of three to try this week. Resist the urge to try to do a large number of these – you can always add on additional challenges in weeks to come.

1. Drink 6-8 cups of FLUID today (besides water - tea, juice, and milk count too!)
2. Go for one extra serving of fruit today - one serving is equal to ½ cup of fresh/frozen/canned fruit, a dried fruit bar, ½ cup juice, or ¼ cup dried fruit.
3. Have veggies twice today (at lunch AND at supper) - try raw veggies, cooked veggies, salad or vegetable juice.
4. This week when grocery shopping pick out and try one new fruit or veggie you have not tried before.
5. Try brown/wild rice, whole wheat pasta, or another high-fiber grain this week.
6. Choose a breakfast cereal with over 5g of fiber per serving.
7. Get a good source of heart healthy omega 3 every few days (fresh/frozen/canned seafood/fish, walnuts, ground flax seeds, canola/soybean oil are just a few ideas to get you started etc.)
8. Eat a snack if it is going to be longer than 3-5 hours before eating a meal.
9. Pack a snack in your workout bag that you could eat within 15-20 minutes to ensure you recover well from your workout.
10. Allow yourself flexibility in your eating and ensure you plan indulgences of your favorite treats throughout the week. After all, you don't have to be perfect!
11. Get enough calcium for your bones. Consume 3 servings per day of the following (1 cup milk/soy milk; ¾ cup yogurt; 1.5 oz cheese)
12. Take a multivitamin daily to top up your vitamins/minerals.
13. Try incorporating beans/legumes, soy products, or tofu once (or more) this week. Some ideas...hummus, lentil soup, refried beans in a wrap, tofu in a stir-fry, or chick peas in a salad.
14. Make a grocery shopping list this week and stick to it.
15. Today write down ideas for 2 weeks of healthy supper menus you could make quickly.
16. Eat out one less time this week or make a healthy choice one more time this week when eating out.
17. What's "eating you"? Before you eat today think about if you were really hungry or if you were triggered to eat because of emotional/stress/habit.
18. Drink one less cup of coffee today or switch your bigger sized coffee to a smaller size.
19. When shopping this week aim to buy at least 3 different types of fruit and at least 4 different types veggies.
20. Eat at least 3 times this week - resist skipping meals.

Other Articles

· Exploring Food Cravings

· Hydration Hype

Try these refreshing summer drinks packed with vitamins! Watermelon Slush What You Need: · 3 cups diced watermelon · 2 tablespoons lime juice · 1 tablespoon sugar (optional) · 1 cup crushed ice · 1/2 cup water How You Prepare: Blend watermelon, lime juice, sugar, ice and water in a blender until smooth. Makes 4 servings, approximately 1 cup each Nutrition Information Per Serving: Calories: 48 Carbohydrates: 12 g Protein: 1 g Fat: 0 g Dietary Fibre: 0 g

Green Tea and Mango Splash What You Need: · 1 cup strongly brewed green tea (2 tea bags to 1 cup water) · 2 cups mango nectar · Ice cubes · Mint sprigs for garnish · Mango slivers for garnish How You Prepare: Combine tea and mango nectar in a pitcher. Serve over ice, garnished with mint sprigs and mango slivers Makes 3 servings, approximately 1 cup each Nutrition Information Per Serving: Calories: 97 Carbohydrates: 25 g Protein: 0 g Fat: 0 g Dietary Fibre: 1 g

Strawberry Ice Cream Soda What You Need: · 2 cups nonfat vanilla frozen yogurt, slightly softened and divided · 1 1/3 cups hulled strawberries · 2 cups chilled club soda How You Prepare: Blend 1 1/2 cups frozen yogurt and strawberries in a blender. Divide between 2 tall glasses and add 1 cup chilled club soda to each glass. Top each with 1/4 cup nonfat vanilla frozen yogurt. Makes 2 servings Nutrition Information Per Serving: Calories: 191 Carbohydrates: 43 g Protein: 7 g Fat: 0 g Dietary Fibre: 2 g

Other Recipes

· Raw Veggie Dip

· Very Berry Crisp

We Can Help!

Get advice from the Registered Dietitians at Health Stand Nutrition Consulting Inc. To learn more about the following services click on the service of interest below:

• One-on-one Nutrition Coaching
• Inspiring Conference Keynotes by the Chocoholic Dietitian
• Workplace Wellness Programs & Retreats
• Lunch & Learn Seminars/Workshops