Committing to small health challenges is a great way to change the way you eat and your lifestyle. Breaking change into small steps is achievable. And you get to celebrate small wins every day. The Eating for You 7 Day Health Challenge encourages you to introduce a new choice each day for 7 days.
Credit: Unsplash Photos Leonie Wise
7 Day Health Challenge
#1 “I am sweet enough”
Do you really need to eat added sugar?
Rather than quit sugar altogether, I encourage you to stop the added sugar. There are many nutritious whole foods that contain natural sugars. Unless you have an allergy or intolerance, there is no need to stop enjoying these.
- Swap sweetened soft drinks with sparkling mineral water with added citrus or mint
- Add a dessert spoon of dried fruit to your breakfast instead of sugar or honey
- Swap commercially made banana loaf with a banana
#2 “Water is essential to life”
Are you well-hydrated?
The best way to stay hydrated is to drink water. And filtered tap water is fine. Please do not buy bottled water.
Read my tips on hydration here, drink water
#3 “I choose non-alcoholic drinks”
Do you have one or more alcohol-free days a week?
Alcohol is handled like a toxin by our body. During your health challenge, you want to do everything you can to support your body’s return to optimal wellness. Give your liver a holiday.
You might like to try my non-alcoholic party drinks
#4 “My body is made to move”
Do you move every day?
The simplest and most enjoyable way to move is to walk. Make walking part of your day. Walk to work, to the bus stop or train station. Take the stairs. Enjoy a beach or bush walk, or explore your local botanical garden.
If you haven’t exercised in a while, are over 40 and/ or have health conditions, then you need to have a checkup with your doctor first. If you have health conditions or other reasons that prevent you from walking, then seek activities that are suitable for you. More tips on exercise here.
#5 “I take the middle road – no peaks and troughs in my energy”
Do you rely on a coffee to boost your energy?
Now, this is probably one of the biggest challenges in the 7 day health challenge. No coffee. There are mixed research reviews on whether drinking coffee is beneficial or harmful to our health.
My main concerns about coffee are that it is often used as a stimulant to keep us alert, it increases anxiety and it also raises blood pressure in some people.
You might like to read my caffeine and coffee review.
#6 “Sleep is my best medicine”
Do you enjoy 7 to 9 hours of sleep every day?
Getting 7 to 9 hours of quality sleep sounds simple. But many adolescents and adults are suffering from sleep deprivation. If your sleep cycle has been disrupted for quite some time, then I recommend that you have a check-up with your healthcare practitioner.
You might like to check out my tips on quality sleep.
#7 “I make mindful choices”
On the final day of the 7 day health challenge, I encourage you to really listen to your body and make mindful choices.
What is your mind telling you that you need?
Is it a craving? or Is it sign of what you need to do to nourish yourself?
Mindfulness takes practice. But by listening to your mind and body, with the support of your healthcare practitioners, you will start to make choices that make you feel well-fed and well-nourished.
You can start a 7 day health challenge at any time, but it is best to plan it during a time when you will have minimal distractions. However, I don’t want this to be an excuse not to start.