Change 1 Thing” Challenge
Have You Accepted the Challenge?
Take One Year to Develop a Lifetime of Optimal Health!
The “Change One Thing” Challenge is a 12 step process over one year to help you achieve your health goals. You simply commit to make one change in your lifestyle every month, so that by the end of the year, you will have completely transformed to a healthy lifestyle. Why each month? It takes about 21 days to establish a new habit. So each month, you will firmly establish one change before starting another. Are you willing to take the challenge?
Your September Challenge (should you choose to accept it):
“My Family will Share a Home-Cooked Meal Together at Least Five Times Per Week”
Now that the summer is coming to an end and the kids are back in school, most of us are settling back into a daily routine. Let me encourage you to make family meals part of your daily routine. If not every day, at least 3 times per week.
Unfortunately, fewer families are sharing meals together. But studies show that children who eat with their families more often are less likely to be overweight. Why is that? Most likely, because the home-prepared meals that the children are eating are more healthy than bought foods. And at the table, the parent is able to influence the child’s attitudes toward healthful diets.
And the rewards extend far beyond a healthy weight. One study even showed that asthma symptoms are decreased in children who eat more often with their families. Here are some other research-proven benefits that children experience from frequent family meals:
- Formation of healthy eating habits in the future
- Decreased future substance use and eating disorders in girls
- Improved emotional well-being in adolescents
- Increased intake of vegetables
- Increased intake of vitamins and minerals
Tips for making it work:
- Make the family table a media free zone. That is, turn off the television, prohibit cell phones and computers at the table. That will help everyone at the table give their attention to one another.
- Always have plenty of fruits and vegetables on the table. Kids are more likely to eat the healthy options when they are right in front of them.
- Plan ahead and use quick cooking methods such as sautéing and broiling for healthy and quickly prepared meals.
Does it matter what you eat? Of course! Healthy meals will include a variety and abundance of fruits and vegetables, whole grains, and infrequent fried foods. Use the food plate below for a guide.
Don’t forget to continue your:
January habit of drinking at least 8 glasses of water per day (1/2 your weight in ounces of water per day)
February habit of eating 7 to 9 servings of fruit and vegetables per day
March habit of replacing refined white foods with whole grains
April habit of exercising for at least 30 minutes 3 times per week
May habit of detoxifying your system daily
June habit of sleeping for 7 to 8 hours each night
July habit of Eating Early, eating often and stopping before it’s too late!
August habit of Increasing Omega 3 Fatty Acids in your diet