[vc_row][vc_column][vc_single_image image=”12796″ img_size=”1024×512″][vc_column_text]Healthy Eating Week 2018. This is taking place from 11th-15th June and the aim is to all come together to focus on healthy eating and drinking, and physical activity, in order to encourage healthy living.\u00a0 We have decided to take part by checking how we fair versus the healthy eating week challenges and setting ourselves some new goals.[\/vc_column_text][vc_single_image image=”12785″ img_size=”medium” alignment=”center” style=”vc_box_border”][vc_custom_heading text=”Challenge 1: Have breakfast: choose wholegrain or higher fibre foods” font_container=”tag:h3|text_align:left” use_theme_fonts=”yes”][vc_column_text]We already do quite well on this challenge as we always have breakfast.\u00a0 Amanda is the one that strongly believes in eating breakfast.\u00a0 She always says that she feels like she hasn\u2019t woken up properly if she has eaten and that she\u2019s not safe to drive to work!\u00a0 We tend to keep it simple and usually eat a crunchy muesli that is high in wholegrain or some oat bran which is high in fibre.\u00a0 We have also got into a good habit of making a fruit smoothie in the morning so that we have one of our 5 a day.\u00a0 I usually put a mix of the fruits that are in season<\/u><\/a> in the blender with a splash of water and a couple of ice cubes.\u00a0 Then we have a quick coffee to wake us up before hitting the day\u2019s work.[\/vc_column_text][vc_single_image image=”12787″ img_size=”medium” alignment=”center” style=”vc_box_border”][vc_custom_heading text=”Challenge 2: Eat 5 a day: go for a variety of fruits and vegetables” font_container=”tag:h3|text_align:left” use_theme_fonts=”yes”][vc_column_text]We believe that variety is what makes life exciting and love to eat lots of different types of fruits and vegetables.\u00a0 I think we do pretty well at getting our 5 a day across the week.\u00a0 We do eat some meals that don\u2019t contain a lot of vegetables, like a nice big bowl of pasta but we compensate by making sure that we eat several meals a week that are packed full of veg.\u00a0 I\u2019ve included the information from the British Nutrition Foundation below as to what counts towards 5 a day as I think it is helpful to understand the portion sizes.<\/p>\n <\/p>\n
| Fresh, frozen or canned fruit and vegetables<\/td>\n | 80g<\/td>\n<\/tr>\n |
| Dried fruit<\/td>\n | 30g<\/td>\n<\/tr>\n |
| 100% fruit\/vegetable juices and smoothies<\/td>\n | 150ml (counts only once)<\/td>\n<\/tr>\n |
| Beans and pulses<\/td>\n | 80g (counts only once)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n [\/vc_column_text][vc_single_image image=”12789″ img_size=”medium” alignment=”center” style=”vc_box_border”][vc_custom_heading text=”Challenge 3: Drink plenty: water is the best choice” font_container=”tag:h3|text_align:left” use_theme_fonts=”yes”][vc_column_text]Amanda just asked me, \u201cDoes wine count?\u201d.\u00a0 Unfortunately, no it doesn\u2019t count, we\u2019re supposed to be drinking at least 6-8 unsweetened drinks every day like water, low fat milk, tea, coffee and sugar free drinks.\u00a0 I can quite often get so wrapped up in what I am doing, that I forget to drink enough water.\u00a0 So now I always have a bottle on my desk (a reusable one of course) to try to drink more.[\/vc_column_text][vc_single_image image=”12791″ img_size=”medium” alignment=”center” style=”vc_box_border”][vc_custom_heading text=”Challenge 4: Get active: move more and try to be active every day” font_container=”tag:h3|text_align:left” use_theme_fonts=”yes”][vc_column_text]We #fail on this challenge!\u00a0 I definitely need to do more exercise.\u00a0 The recommendations for an adult is to do at least 150 minutes of moderate intensity aerobic activity or 75 minutes of vigorous intensity aerobic activity a week; plus, muscle strengthening activities on two days or more of the week.\u00a0 I have dug out my weights and bought myself a new weight lifting bar so that I can start building some muscle.\u00a0 Amanda is going to go to yoga classes for her muscle strengthening activity.[\/vc_column_text][vc_single_image image=”12793″ img_size=”medium” alignment=”center” style=”vc_box_border”][vc_custom_heading text=”Challenge 5: Make a change: set yourself a goal” font_container=”tag:h3|text_align:left” use_theme_fonts=”yes”][vc_column_text]It\u2019s been a really good exercise to look at how well we shape up against the Healthy Eating Week challenges.\u00a0 It\u2019s clear for us that we need to focus on getting more active and so we\u2019ve decided to set our positive lifestyle change goals around exercise.<\/p>\n <\/p>\n Amanda\u2019s goals are:<\/p>\n
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