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Fruit and Veggie Challenge

Win $30 to Whole Foods!

I LOVE and eat a ton of fruits and veg, but it is easy to get in a rut and eat the same things week after week. The first major results (here) from The American Gut Project found that participants who ate more than 30 unique plants per week produced the most abundant and diverse gut microbes and also had fewer antibiotic resistance genes in their gut microbiomes than people who ate 10 or fewer plants.

I have never really tracked how many different plants I eat, so I thought it would be fun to keep track & encourage my clients to do the same!

I’m hanging this sheet on my fridge & will write down each fruit & veg I eat, with a goal of >30 in mind.

If you want to join in, keep a log of your fruit & veg intake from Monday, June 24-Sunday June 30 & post a pic of it on Instagram by Monday, July 1 at 6pm (must tag @goalfitmethod and use the hashtag #goalfitfruitvegchallenge). I’ll pick a random winner from all the postings to receive a $30 Whole Foods Gift Card (for residents of the US only, not affiliated with Instagram).

A quick workout

Here’s my quick ~25 minute workout -download the Tabata Pro timer app, set at 1 minute of work, 20 seconds of rest for 3rounds:

  • Push ups
  • Squat to alternating side leg raise
  • Overhead dumbbell crunch to triceps extension
  • Alternating step back lunge with kickthru
  • Chest fly
  • Burpee
  • Reverse fly
  • Wide leg squat to front row

(Ask your doc of exercising is right for you & stop /seek medical attention immediately if you feel at all unwell, dizzy, etc)

Research-backed benefits of exercise

https://www.nytimes.com/2019/03/13/well/move/exercise-vs-drugs-to-treat-high-blood-pressure-and-reduce-fat.html

Recent studies cited in this article indicate that exercise may result in reduction in systolic blood pressure and visceral fat.

Check out this Mayo Clinic Article and this British Journal of Sports Medicine Article for the details.

**I am not a physician. Always follow the advice of your physician. Goal Fit, LLC and this site are intended as informational only and this information should in no way be construed as medical advice.**

Increased activity later in life can reduce mortality rates

https://www.popsci.com/older-adults-start-exercising

It’s never too late to get started & reap the benefits of exercise!

From this article: “Those who upped their activity in their 30s, 40s, and 50s had mortality rates 32 to 35 percent lower than the control group – just as much as those who exercised from adolescence straight through their 60s. That was true even after researchers factored in whether people smoked, their educational level, race, alcohol consumption, diet, and several other confounders that would influence mortality and could correlate with physical activity level”.

Health Insurance Smoothie

Just eat whole, unprocessed, real food is the best advice I can give for someone wanting to get healthy and/or lose weight.  Avoiding processed food and drinks, and including as many fruits (no, you’re not going to gain weight from eating fruit!) and vegetables is the best way to fuel your body & promote health. 

Sadly, I usually eat lunch at my desk or in a meeting, so a smoothie is the best/easiest way for me personally to make sure I have a healthy mid-day meal (I also have some raw cut up veggies and bring a piece of fruit with me -usually an organic apple – for a 3pm snack).

Here’s the basic recipe, but you can adjust according to your preferences:
In a high speed blender (I love my Vitamix!)

  • 3/4 c coconut water
  • 3/4 c water
  • 1/4 avocado
  • 1 TB chia seeds
  • Juice of 1/2 lime
  • 1 scoop vegan protein powder (flavored for newbies/unflavored hemp also fine)
  • 2 c organic greens (I like the Taylor Farms mixes)
  • 1/4-1/2 frozen banana
  • 1 tsp camu camu
  • 1 inch piece of ginger
  • 1 tsp matcha powder

~10 g fat; 50 g carbs, 31g protein, 410 calories; searchable on MyFitnessPal as “Goal Fit Method Smoothie