Challenge Guidelines

Consume Daily:

  • Any type of vegetable, raw or cooked (e.g., greens, potatoes, carrots, yams, tomatoes)
  • Any type of herb, fresh or dried (e.g., cilantro, basil, oregano, turmeric, black pepper)
  • Any type of fruit, raw or cooked (e.g., grapes, oranges, apples, bananas)
  • Any type of legumes (e.g., beans, lentils, tempeh & peas) 
  • Any type of intact, whole grain (e.g., quinoa, buckwheat/kasha, brown rice, oats, barley)
  • Sauces made from whole foods
  • Water (sparkling OK), herbal teas

In Moderation:

  • Any type of seasoning & condiments (e.g., nutritional yeast, mustard, salsa, ketchup)
  • Sweeteners (e.g., stevia, dates, maple syrup, coconut nectar/sugar)
  • Plant fats, raw preferred (e.g., soaked nuts like almonds, cashews, brazil nuts, seeds like pumpkin, sunflower, chia, hemp, ground flax & avocado)
  • Alcohol & caffeinated beverages
  • Salt & high-sodium condiments

Avoid:

  • All animal products including meat, fish, dairy, and eggs
  • All semi or fully processed foods (e.g., processed sugar, oils, white: flour, bread, pasta)  
  • Sugary/diet/processed drinks (e.g., fruit juices, energy drinks, colas, sodas)
  • Food additives (e.g., colorings, preservatives, thickeners, “natural flavor”)

Move Your Body:
When you start exercising, you feel better because your brain and body can do more. Your heart rate and blood pressure goes down, which decreases your risk for a number of diseases and gives you more energy.

  • Bike or walk to work.
  • Sitting is the new smoking! Get up and walk around occasionally while working or get a standing desk.
  • Walk over to your coworker’s office instead of emailing or phoning them.
  • Park your car farther away from the store/building and walk.
  • Take the stairs instead of the elevator or escalator.
  • Get a FitBit and track your movement all day.
  • Get a dog and walk him/her daily. It’s a good way to get to know your neighbors too.
  • Clean the house or garden.
  • Play your favorite sport, do yoga, dance.
  • Get up and out and have fun!
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