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).

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.**

Lifestyle factors that can reduce risk of disease

Source

The U.S. Centers for Disease Control and Prevention estimates that 80% of heart disease & stroke, 80% of type 2 diabetes, and up to 40% of cancers could be prevented by eliminating three lifestyle risk factors: poor diet, inactivity and smoking (source).

This Harvard Health article cites avoiding red and processed meats, alcohol, sugar and highly processed foods while including a variety of fruits, vegetables and whole grains, also stating:
Because obesity is a risk factor for so many cancers, it’s important to prevent unnecessary weight gain,” says Fung. This means following a nutritious and sensible diet.

But don’t just stop at diet –

Exercising on a regular basis can also reduce cancer risk. This is true not only because it can help you maintain a healthy weight; researchers have also found that regular exercise on its own reduces the risk of colon, breast, and endometrial cancers.

Ideally, it’s best to get at least 150 to 300 minutes of moderate-intensity physical activity or 75 to 150 minutes of vigorous physical activity each week if you can

Are you ready to change?

“You’ll never change your life until you change something you do daily.

The secret of your success is found in your daily routine.” -John C. Maxwell

Two years ago, I made a decision that changed my life.  I didn’t like the way I looked or felt.  I spent (and still do spend) a great deal of time face-to-face with the consequences of unhealthy habits (heart disease, stroke, falls, debilitating weakness). At 45, I decided that I didn’t want to go down that path and knew I had to make big changes.  I started getting up early to workout.  That led to me being more intentional about nutrition and self-care.  I lost a total of 70 pounds in a year and have kept it off for another year.

Next, I decided I wanted to help others see that it is possible to get in the best shape of your life in your late forties despite a full-time job, 3 children, a husband & a household to run…so I became a personal trainer.

Nothing is more fun or more fulfilling than spending time with my clients:  empowering and being a part of their transformations  – finding exercises they enjoy, gaining strength, flexibility, and endurance – but most of all seeing them gain confidence and watching the impact that their positive, intentional choices have on their lives and their families.

When you’re ready, I’m here!  goalfitmethod@gmail.com

Multi-green Salad

This is my husband’s current favorite meal (I serve it with a side of lentils). It’s colorful, flavorful & super easy to throw together.  I haven’t purchased a salad dressing in a decade or more…and this one is great on salad, as a dip for veggies, and even good on pasta!

Salad:

  • 4 cups mixed kale & spinach
  • 1/3 c cherry tomatoes, halved
  • 6 small gold & purple potatoes (I use organic from Trader Joe’s) – boil, peel, cut in 1/4ths

Dressing:

  • 2 tablespoons olive oil
  • 1tsp salt
  • 1 cup water
  • Juice of 1/2 lemon
  • 1 cup fresh basil
  • 2 cloves garlic
  • 1 cup raw organic almonds (soak in cup of water for an hour, then drain & rinse)
  • 1 cup nutritional yeast

Blend in high-speed blender – store leftovers in a jar in the fridge for a few days.

Croutons:

  • 1 loaf ciabatta bread, cut into 1/2 in cubes, place in large bowl
  • Drizzle with olive oil to coat
  • Toss in 2tsp garlic powder, 1 TB rosemary, 1TB oregano, 1 tsp white pepper
  • Toss with hands to coat
  • Spread on baking sheet and bake at 400 degrees for 25 minutes, turning halfway through