21 Day Living Healthy Challenge

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Recently our St. Vincent’s One Nineteen Wellness Dietitian, Donna Sibley, issued a 21 day living healthy challenge to all of the One Nineteen staff. I’m armed with apples, fresh veggies, and hummus. Feel free to join us! Below, I’ve re posted her challenge. Enjoy!

Here’s a printable tracker sheet

You’ve heard it said that you can BREAK a habit in 21 days. Well, this challenge is to help you MAKE a habit.

USDA guidelines suggest all people eat 2 ½ cups of vegetables and 2 cups of fruit every day to provide a variety of health benefits. Eating a diet rich in vegetables and fruit as part of an overall healthy diet may reduce the risk of chronic diseases such as heart disease, type 2 diabetes, certain types of cancer, just to name a few. Diets rich in potassium can lower blood pressure.

Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

Most fruits and vegetables are naturally low in fat and calories and are filling. They can crowd out foods with higher calories, so just increasing the amount is a great weight loss strategy.

The challenge is to eat 2 ½ cups of vegetables and 2 cups of fruit for 21 days……you have the weekend to prepare, and we’ll start Monday, June 3. …

The 21 day challenge means weekends too, so you have a … 12 day jump start before Father’s Day weekend. It also means, if you have a vacation, you are to try and meet the challenge!

How do you do this? Here are some suggestions:

* Add berries or bananas to your cereal or yogurt in the morning (breakfast skippers miss an opportunity).

* Trade out those chips with your sandwich at lunch with some raw veggies like carrots, cucumbers, broccoli, sweet peppers. Top it off with a fruit salad.

* Add a cup of vegetable soup to your dinner or lunch.

* Take a break with an apple and peanut butter.

* A quick weekday or weekend dinner is pan seared talapia with a cob of corn (2 servings), roasted broccoli and a side salad.

The secret to eating well is planning, so plan this weekend to load up your refrigerator and/or freezer, and let’s get started this Monday. Don’t be surprised to see this challenge return again in the fall, when eating fruits and veggies can be a little more challenging, so keep it up by MAKING a habit this summer!

Donna Sibley, R.D., L.D.
Wellness Dietitian
St. Vincent’s One Nineteen


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