Week 1 of #FitFabFeb2021 was all about getting our bodies Moving. Just 10 minutes each day for 10 days so we still have a few days to go in this mini challenge. I’m loving the daily check-ins from members of the WLWA50 Facebook Community and we are inspiring and motivating each other to keep moving. Are you participating in #FitFabFeb2021? You can read what it is all about HERE and then join in.
It’s all about loving who you are and respecting yourself enough to make your health and well-being a priority.
So what is happening for Week 2 of #FitFabFeb2021?
- This week we are still aiming for 10 minutes of movement each day and then from the 11th day we are upping the movement to at least 15 minutes for 10 days.
- Day 8 – Tweaking What you Eat Challenge – Time to up your serves of Veggies! We are also looking at what we eat and the challenge will be to increase the amount and variety of vegetables you eat at EVERY MEAL – yes that includes breakfast as well. On Day 8 it’s time to make some changes to how you eat.
Your challenge each day is to include vegetables at every meal and eat a variety of colours. Eat a rainbow! Get creative and share photos of how you have Upped your serving of Veggies.
It’s all about making small changes to achieve longterm healthy lifestyles
The Australia’s Health 2018 report found more than 99 per cent of children and 96 per cent of adults don’t eat the recommended intake of five serves of vegetables a day.(Source: Australia’s Health 2018, Australian Institute of Health and Welfare)
Why you need to increase your veggie intake
- Vegetables are a great source of fibre
- Rich in antioxidants and nutrients to reduce risk of chronic disease
- Reduced risk of hypertension, osteoporosis, body weight, adiposity, dementia, and cognitive decline.
- Improved microvascular function and inflammatory status,
- Improved immune response and improved weight maintenance
- Low calorie
Eat a Rainbow
Fruit and vegetables fall into five different colour categories: red, purple/blue, orange, green and white/brown. Each colour carries its own set of unique disease fighting chemicals called phytochemicals. It is these phytochemicals that give fruits and vegetables their vibrant colour and of course some of their healthy properties.Nutrition Australia – Eat a Rainbow
How to increase your veggie intake
- Smoothies are a great way to get your veggies. Cut up a variety of vegetables and blend together
- Add veggies to your omelette or make a frittata
- Snack on carrots, cherry tomatoes and celery instead of cakes and biscuits
- Add some veggies to your favourite pasta sauce
- Make healthy dips and use a variety of vegetables such as carrots, capsicum, broccoli instead of crackers
- Make a salad for lunch
- Get creative – 17 Creative Ways to Eat More Vegetables (healthline.com)