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DALLAS COUNTY HEALTH DEPARTMENT

1011 W Main Buffalo, MO 65622 417-345-2332

Lifestyle Challenges

Lifestyle Challenges

Week 1 (Sept 14-20): Drink 48 oz. of water daily at least 4 days this week.

Week 2 (Sept 21-27): Continue with challenge one; and eat four daily servings of fruit and/or vegetables at least 4 days this week.

Week 3 (Sept 28-Oct 4): Continue with challenges one and two and strive to incorporate more whole foods (food that has been processed or refined as little as possible and is free from additives or other artificial substances) into your diet.  Strive for 25%-50% of your diet to be whole foods at least 4 days.  (Read food labels and strive for foods that have ten ingredients or less)

Week 4 (Oct 5-11): Continue with challenges one through three; and eat one serving of protein at least 4 days (3 oz of fish, chicken, beef, pork; 2 tablespoons peanut butter, one egg, ½ dry beans or ¼ to 1/3 cup nuts)

Week 5 (Oct 12-18): Continue with challenges one through four and take 10 minutes a day for yourself to focus on something you enjoy (i.e. reading, sewing, relaxing bath, painting, meditation, journaling, etc) and start each day with a positive thought at least 4 days this week.

Week 6 (Oct 19-25): Continue with challenges one through six and eliminate all drinks from your diet except water, milk, unsweet tea, black coffee and small portions of 100% juice at least 4 days this week.

Week 7 (Oct 26-Nov 1): Combine challenges from weeks one through seven and record all food and drinks consumed at least 4 days during week eight.

Week 8 (Nov 2-8): Limit screen time-phone, computers, TV, tablets, etc (outside of use for work) to two hours or less a day at least 4 days this week.

Pay careful attention to serving sizes!

 

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