Congratulations on making it halfway through the challenge!

Creating healthy habits – and not restrictions – will help to crowd out unhealthy habits. In turn, a healthier, happier lifestyle will evolve. 

Here are the challenges for this week.

January 16: Eat 1-2 servings of fruit. 

Nutrient composition varies from fruit to fruit, but all varieties contain essential nutrients, vitamins, and minerals. Other benefits of fruit include:

  • A good source of fiber which can help lower cholesterol and increase feelings of fullness
  • Packed with antioxidants that may help slow aging and reduce the risk of disease

January 17: Meditate for 15 minutes. 

Meditation helps to train your brain to focus on one thing while redirecting all other thoughts. Studies have shown that the practice of meditation has both mental and physical benefits. If you’re new to meditation, try an app such as Headspace or Calm or find a free guided meditation on YouTube. Practicing daily meditation may:

  • Increase self-awareness 
  • Reduce stress 
  • Develop a positive outlook on life 
  • Improve sleep 
  • And much more

January 18: Cut out sugar for the day. 

Empty calories from sugar can lead to weight gain and spikes in blood glucose levels and contribute to high-low energy levels in your day. 

  • Use today to cut out as much sugar as possible – in your coffee, baked goods, soda, and artificial sweeteners. 
  • Look for hidden sugars (often found in bottled salad dressing, yogurt, cereal, energy bars, etc.) 
  • Try substituting spices (cinnamon, ginger, allspice, nutmeg) instead and switch out sugar with unsweetened applesauce in recipes. 

January 19: Walk for 30 minutes. 

Along with the obvious benefits of walking (counteracting weight gain, improving fitness level, building muscle), walking has other benefits as well. Walking can:

  • Help curb a sweet tooth – instead of reaching for a cookie as an afternoon pick-me-up, go for a walk.
  • Reduce the risk of developing breast cancer. An American Cancer Society study proclaimed that women who walked 7 or more hours per week had a 14% lower risk of breast cancer than those who walked 3 hours or fewer per week.
  • Boost immune function – a study of over 1000 people found that those who walked at least 20 minutes per day, at least 5 days per week, had 43% fewer sick days than those that exercised once a week or less.

January 20: Drink at least 8 glasses of water. 

Staying hydrated has many benefits:

  • Lubricates your circulatory system to deliver oxygen and nutrients to your cells
  • Removes toxins and other wastes from your cells and body
  • Boosts blood flow to your skin – to give it an even tone
  • Regulates your body temperature
  • Maintains blood pressure 
  • May prevent or treat headaches

January 21: Cook a new, healthy recipe for dinner. 

Trying a new recipe is a creative and fun way to add more nutrition to your diet. Look for recipes that include:

  • Lean protein
  • High-quality fiber (beans, quinoa, brown rice)
  • Non-starchy vegetables

January 22: Sort out clothes (or other items) to donate. 

Donating clothes and other household items is one of the best ways to declutter your closet and home. Here are more reasons to do so:

  • Reduces your contribution to the landfill
  • Supports charities – donated clothes are one of the most significant sources of funds raised by charities 
  • Gives your clothes a new life to someone else
  • And is an excellent opportunity for you to organize your wardrobe

Keep at this, you’re doing great! 

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