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Week #6 Guide2019-01-31T22:01:49+00:00



Eat 1 cup of fruits and 1 cup of vegetables each day this week.

Let’s crank it up a notch this week by adding one cup of fruits and vegetables to the one cup you added to your routine last week. This week, your challenge is to consume one cup of fruits and one cup of vegetables each day, for a total of two cups fruits and vegetables a day.

Remember our tips for adding more fruits and veggies to your diet:

  1. Set it and forget it – decide which fruits and vegetables you will eat, how you will prepare them and what time of day or with what meal or snack you will eat them.
  2. Add fruit to breakfast; for example, a meal replacement shake, dried or fresh fruit in oatmeal or yogurt or a side of fresh fruit.
  3. Add vegetables to breakfast; for example, pancakes made from pumpkin or sweet potato, a meal replacement shake or an omelet with lots of diced veggies.
  4. Pack a fruit or vegetable for a snack; for example, fresh fruit, a smoothie, homemade dried fruit and nut trail mix or fresh veggies and dip.

Include a vegetable with your dinner; for example, bake, steam or sauté vegetables like broccoli, cauliflower, brussels sprouts and asparagus as a side to your main dish or protein. Add a fresh tossed salad or plan mixed dishes like casseroles, pastas and stir fry with added veggies.


Already A Fruit & Vegetable Master? Consider the Advanced Fruit & Vegetable Track


Set up recycle bins at your home and/or your office. Identify recycle drop off centers or home pick-up.

This week we are preparing for you to recycle three types of materials next week. The first steps are to set up recycle bins and talk to your local recycling drop. You will want to talk to your local waste management company about the types of materials they accept, where to drop items, and how they need to be prepped and sorted. You might want to find out if your city has home pick up recycle services for an additional fee, which may or may not require presorting.

When setting up bins in your home, think about what types of items you use the most. Designate the largest recycle bins for those items. For example, if your family uses a lot of aluminum cans, you will need a large bin for aluminum and possibly a smaller bin for plastic.

Get your office on board. If your workplace does not already use recycle bins, work with management to set up bins and start a recycling program. There is no universal bin color system, but typically in the USA general waste bins are black, while mixed recycling bins are blue and food waste and garden waste bins are both green.

For a recycle bin color chart that includes Australia, New Zealand and the United Kingdom in addition to the USA, see https://ksenvironmental.com.au/waste-and-recycling-colours/.


Already A Sleep Master? Consider the Advanced Track – Sleep Better


Take 4,000 steps each day this week.

We are going to keep moving this week with a goal of 4,000 steps each day. You know the drill, just keep moving. You may want to refer back to Tips to Help You Increase Your Steps.


Already A Move More Master? Consider the Advanced Track – Move More