LiveWell HEALTHIER ME Challenge
2023 Healthier Me Challenge Initial Resources
Health Tip – Dietary Guidelines
Health Tip – Dietary Guidelines (Spanish)
Health Tip – Digestive Health Quiz
Health Tip – Digestive Health Quiz (Answers)
Health Tip – Know Your Numbers
Health Management – 1-yr Peloton Digital Membership
Weight Loss/Activity Tracker Apps
Real Foods Nutrition Guide
2023 Healthier Me Weekly Challenges
Week One: February 8th – February 14th
Water is an important part of our daily life – our bodies are made up of over 60% of it. Drinking the recommended amount of water each day is key to a healthier you. Use the resources provided to determine what your daily intake of water should be. Journal your consumption for at least two days and send it to your coach to receive credit. Make note of any challenges you came across, or anything you found that led you to success.
Step Challenge: Set up your tracker and record 10,000 steps at least one time this week.
Weight Loss: Fat Percentage & BMI check (11:30am-12:30pm & 3:00pm-4:00pm first floor core)
Week One – How Much Water Should You Drink
https://www.verywellfit.com/water-nutrition-facts-calories-and-health-benefits-4102563
Week Two: February 15th – February 21st
Valentine’s Day can be a great opportunity for us to express our love to family and friends. This week, we are going to take time for compassionate self-reflection. Using the list provided on the portal (or find your own) pick 3-4 positive affirmations to focus on for the week. Put them on your desk, refrigerator, bathroom mirror, or any other place that you will see them daily. Add them to your journal, reflect on them and write about your feelings throughout the week. What are you noticing?
Step Challenge: Record 10,000 steps at least two times this week.
Week 02 – Positive Affirmations
Click here for a list of free apps to download.
Week Three: February 22nd – February 28th
Life can get busy, leading many of us to not pay enough attention to what we are eating and how we are eating it. This week, you are challenged to eat healthier. Take extra time to read labels and portion sizes and journal about something that surprised you. Make a healthy meal using some recipes posted on the portal or find your own. Be mindful of your eating. Perhaps taking smaller portions or use a smaller plate. You may try one of the meditations listed on the portal. Work to incorporate a few more fruits and veggies into each day. Journal about the successes or challenges you came across.
Step Challenge: Record 10,000 steps at least two times this week.
How to Read Food Labels Without Being Tricked
How to Eat More Fruits and Vegetables
100+ Quick Healthy Dinner Recipes
Mindful Eating (with Links to Meditations) from Insight Timer
Week Four: March 1st – March 7th
During the winter, it can be more challenging to get outside and stay active. Get outside and move! Check out the portal to see some of the group opportunities our participants have put together. Make an effort one or two nights this week to avoid or decrease electronics. Instead, go for a walk around the block, have dinner with family or friends or play a board game! Journal about what you did this week to increase your activity and reconnect with those around you.
Step Challenge: Record 10,000 steps at least three times this week.
53 Winter Hikes in Connecticut
Light Physical Activities you can do at Home
Week Five: March 8th – 14th
Many of us think about growth as physical, something we do as children when in fact we are all growing and learning throughout our lives. Thought reframing is the process of replacing negative thoughts with something more helpful or more positive. For example, you may refer to someone as quiet, or you can say they are thoughtful and reflective. Look into some of the resources and podcasts on the website. First, recognize that you are having a negative thought. Then ask yourself “Is that thought helpful?” Become intentional. See if you can replace the negative thought with a happy or positive thought and journal throughout the week.
Step Challenge: Record 10,000 steps at least three times this week.
Weight Loss: Fat Percentage & BMI check (11:30am-12:30pm & 3:00pm-4:00pm first floor core)
Mellie OBrien: Mentally Stronger Facts vs Stories
Mellie OBrien: Mentally Stronger Limiting Beliefs
Week Six: March 15th – March 21st
Getting good sleep is just as important to good health as diet and exercise. Explore creating a sleep routine to help cue both mind and body to prepare for sleep. Use the resources on the portal for guidance as needed. Journal at night and/or in the morning about your routine, and your experience.
Step Challenge: Record 10,000 steps at least four times this week.
Week Seven: March 22nd – March 28th
Brain Fitness is for everyone at all ages. By giving our brain new information to process we are creating new neuronal connections and strengthening the “brain muscle”. Check out the portal for some fun activities you can do yourself or with family and friends. Throughout the week, try something different like parking your car at a different spot at the grocery store, sitting in a different place for dinner at home, or talking to a new person! Journal your activities. For fun, try your journaling with your non-dominate hand!
Step Challenge: Record 10,000 steps at least four times this week.
Exercise – Switchery Winter Break
Week Eight: March 29th – April 4th
Change is hard. Sustainable change to support a “healthier me” can be even harder. Throughout this challenge, you have intentionally journaled your thoughts, challenges, experiences, and successes to support a heathier lifestyle. New habits are forming. In our final week, we are asking you to think about all the challenges over the last few weeks. Which ones do you want to incorporate into long-term healthy habits. Journal about your plan to make this change sustainable for you; consider sharing it with a friend who might support you in sustaining your desired changes.
Step Challenge: Record 10,000 steps at least five times this week.
Final Check In: Wednesday, April 5th
Send your final journal entries to your coach.
Step Challenge: Record 10,000 steps at least five times this week.
Weight Loss: Fat Percentage & BMI check (11:30am-12:30pm & 3:00pm-4:00pm first floor core)
Additional Resources
Nutrition.gov
Nutrition.gov is a USDA-sponsored website that offers credible information to help you make healthful eating choices including seasonal recipes, food shopping and meal planning.
The ABS Diet
The abs diet offers foods, recipes and workouts to help you lose weight. There is a men’s diet and women’s diet. We have a copy of each in the front office that you are welcome to borrow as you would like! Click here for a little sneak preview into the abs diet books.
https://www.webmd.com/diet/features/new-abs-diet-for-women-diet-review#1
Eat Right
Eat Right offers plenty of resources on family nutrition—from how to eat safely while expecting to planning healthy meals as a family. Plus, they have tips for emergency situations like food safety during power outages or natural disasters, which can always be useful to learn as a family.
Especially for Moms
Despite the name, Especially for Moms can be a helpful tool for any caregiver. This website is full of family recipes, videos, and quick tips on how to make healthy eating enjoyable.
https://www.fns.usda.gov/core-nutrition/especially-moms
My Plate
The USDA runs My Plate, a website that empowers families to make informed dietary choices. Their website is split into three main areas: tools, resources & recipes.
https://www.myplate.gov/life-stages/families
Healthy Dining out Tips
Although we are still avoid dining in public areas, many of us still enjoy a nice meal at home from their favorite restaurant. Here are some great tips for ordering food to go!
https://www.eatright.org/health/weight-loss/eating-out/7-tips-for-healthy-dining-out