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Week #7 Guide2019-01-31T22:08:28+00:00



Eat 2 cups of fruits and 2 cups of vegetables each day this week.

By adding two more cups of fruits and vegetables each day, you are adding a lot of nutrition to your diet, and your body thanks you for that. This week add one cup of fruits and one cup of vegetables to the two cups you added last week, for a total of two cups of fruit and two cups of vegetables each 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. It might be helpful to develop a routine for yourself to have a fruit or vegetable at each meal, plus one snack that includes a fruit or vegetable.
  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


Recycle three types of materials this week.

While you will need to refer to your local recycling authorities for specifics, the following are general recycling guidelines:

What can be recycled through local recycle centers?

Material Examples Cannot be Recycled
Metal cans, bottle caps, pie tins, hairspray cans, aluminum foil
Paper office paper, magazines, newspaper, mail, sticky notes, cardboard Shredded paper, colored construction paper, used paper towels, used paper cups or plates, food covered cardboard (such as pizza boxes)
Glass bottles and jars
Plastic bottles, plastic #1 and #2, plastic film, clean yogurt and clean fruit cups Plastic grocery bags or food covered plastic cups or plates. Plastic bags are accepted at many drop off bins located at the entrance of grocery stores and major retailers.

Electronics and batteries can be recycled at specific recycle centers. Ask your local recycle company what they accept. In general, cartridges, microwaves, VHS tapes and DVDs are recyclable.

A note about plastics: Plastic items will carry the recycle symbol along with a number between one and seven to denote different grades of plastic. In general, plastics containing the numbers one or two are the easiest to recycle and can be placed in curbside bins. However, you will need to check with your local waste collection or recycling program for specific guidelines.

We recommend keeping a Recycling Journal to help you keep track of how much waste you are trashing and how much you are recycling. You might be surprised by what you find. You can use this journal on a continual basis to help you move towards goals of recycling more and having zero waste, which you will learn more about during month three.


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


Take 5,000 steps each day this week.

We are going to keep moving this week with a goal of 5,000 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