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Week #8 Guide2019-02-01T14:10:17+00:00

WEEK 8

Bonus week is your week to play catch up, help your tribe members or take on one or more of our Bonus Challenges. If you didn’t conquer a challenge or two this month, you may choose to continue working on that challenge; however, if you feel like you can handle it, take on a Bonus Challenge or two or three. There is no organized Tribal Challenge this week, but you are encouraged to pitch in and help someone from your tribe who is struggling with a challenge.

If you decide to continue working on a previous challenge, you can refer back to the weekly guides here:

YOUR CHALLENGE

Eat 2 cups of fruits and 3 cups of vegetables each day this week.

Did you master four cups of fruits and vegetables per day last week? Congratulations! We invite you to take on our bonus challenge of consuming two cups of fruits and three cups of vegetables every day this week. This might seem like a lot of food to you. Many times, the addition of fruits and vegetables pushes excess carbs and processed foods out of the diet, which is a great thing!

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 a have a fruit or vegetable at each meal, plus two snacks 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.

GETTING STARTED

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

YOUR CHALLENGE

Recycle 4 types of materials this week.

Are you on a roll? Keep rolling. Decide what else you can recycle and keep going. We encourage you to learn more about recycling by digging into the resources on the Skills Introduction-Recycle, and to continue to ignite change by inspiring others to recycle. If you feel like you have this challenge mastered, spend a little extra time helping someone in your Tribe who might be struggling with it. Use the Recycling Journal. Keeping track of your waste and recycling will help you see your progress and gauge what you are throwing in the trash that could actually be recycled.

GETTING STARTED

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

YOUR CHALLENGE

Take 6,000 steps each day this week.

We are going to keep moving this week with a goal of 6,000 steps each day. You know the drill, just keep moving. You may want to refer back to Tips to Help You Increase Your Steps.

GETTING STARTED

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

PLAN IT!