Challenge Yourself: Nutrition and Health
Learn how to make a simple change. When you discover the basics behind living a healthy life, reaching new goals becomes a cinch.
70 Total Challenges
Perfect your pancakes
With the right toppings, pancakes can be part of a nutritious breakfast. Some yummy and healthy ideas: • Blueberries (rich in antioxidants) • Bananas (potassium) • Flax seed (Omega-3s) • Grated...
Stock up on frozen
Stocking up on vegetables that are flash-frozen is a great way to ensure that you always have nutritious ingredients on hand. But once they’re in your freezer, do you know how to use them before they...
Soak up some sun
Sun exposure contributes to our bodies’ daily production of vitamin D. In fact, it’s believed that we only need 10 minutes of sunlight everyday to meet our daily requirements. Today, challenge...
Find a healthy substitute
Sugar, refined white flour, and saturated fats – what do they all have in common? They’re probably ingredients in recipes you make regularly. More importantly, they also have natural, minimally...
Rethink your kids’ lunches
Have you ever analyzed the nutritional value of what your kids eat every day? In the next 24 hours, reevaluate the contents of your kids’ lunch boxes and see if you can make some healthier...
Pay attention to what you drink
It’s easy to overlook the small dietary choices we make every day that actually add up to big calorie additions at the end of the week. Our beverages are one of these items. This week, challenge...
Shortlist nutritious restaurants
There’s no doubt about it: Dining out can compromise healthy eating habits. What to do? One idea is to create a list of restaurants with nutritious options. Another option is to go to your favorite...
Indulge in body therapy
Most of us are familiar with Swedish massage. Yet there are many other types of touch therapies that serve to do more than just relax your body. Body therapy disciplines run the gamut from...
Purify your pantry
Are there tempting snacks in your pantry that undermine your healthy eating goals? Or maybe there are unhealthful ingredients like refined white flour, white sugar, and saturated fat. Today, inventory...
Get out of a lunch rut
Is your usual workday lunch limited due to time constraints or your imagination? When you’re rushed or bored, you’re less likely to make healthy choices. In the next 24 hours, challenge yourself to...
Create a healthy eating plan
It’s easy to get overwhelmed by the idea of overhauling your diet. After all, there’s a ton of information out there – some of which is conflicting. If you feel like you want to make healthy changes...
Polish your pearly whites
Some studies link oral health to the body’s overall health. That’s because bacteria in our mouths can get into the bloodstream where they can potentially compromise our health. One way to fend off...
Hang a nutrition goal
Some people find hanging a positive goal on the fridge or a mirror really inspiring. Today, try it out. Write down – or print out – a positive health or nutrition goal and put it someplace visible...
Bring on the broth
Broth is a healthful cooking staple that adds extra flavor foods. It’s a great addition to your cooking repertoire because it enables you to reduce your salt intake when you use low sodium versions. Itâ...
Spice up your kids’ snack selection
Snack time is a great opportunity to increase the health factor in your kids’ diets. But rather than making drastic changes that might take some getting used to, try more subtle changes to start out...
Write a nutrition manifesto
What do you want to commit to nutrition-wise? Do you often say to yourself ‘I should eat more fruits and veggies?’ and then find it difficult to follow-through? Sometimes writing down your goals is...
Chop veggies a day ahead
When you have chopped veggies conveniently on hand, do you eat them more often? Why not find out? Cutting up produce in advance saves you prep time at dinner, it also gives you something nutritious to...
Invest in a new cookbook
Sure you can browse recipes online, but there’s nothing like a well-loved cookbook cracked open next to your stove. Is your current collection full of old standards, or are there some new and more...
Explore alternative medicine
Are you thinking about exploring alternative medicine as a solution to a stubborn health problem? Thanks to the Internet there are a wealth of resources at your fingertips when you decide to take a...
Screen your sun protection
Summer’s coming: Time to dig out that sunscreen bottle and give it the once-over. The active ingredients in sunscreens lose efficacy after three years, so it’s important to check their expiration...
Lighten up
How many of us read in bed with less-than-adequate lighting? Experts say this is not good for your eyesight. Today, challenge yourself to be good to your eyes by turning on sufficient light for...
Analyze your diet
Ever notice that recall is less than 100% reliable when it comes to what we eat each day? Real change and increased awareness of the amount of food you eat requires an honest look at what you’re...
Eat whatever you want
Tomorrow is Eat What You Want Day. Sounds liberating, doesn’t it? However, a person who listens to their hunger cues, balances calories in vs. calories out, eats healthy foods, and exercises...
Get your blood pressure checked
If left unchecked, high blood pressure can lead to a host of health problems. In the next 24 hours, schedule an appointment with your doctor to get checked out.
Create a sleep-friendly space
What could be more essential to wellbeing than sleep? In the next 24 hours, make your bedroom more sleep-friendly by identifying - and eliminating - anything that interferes with a good night’s rest...
Cut back on salt
Diets high in sodium are associated with high blood pressure. One way to reduce your salt intake is to substitute fresh foods for processed ones. Today, challenge yourself to eat less salt. Here are...
Become aware of stress
Did you know that stress can cause headaches, irritability, poor concentration, confusion, and food overconsumption? The first step in reducing yours is to become aware of your stress triggers. Today...
Infuse your own vinegar
Infused vinegars can be made at home with a few simple ingredients. They’re great as marinades and toppings for veggies, or as homemade gifts. In the next 24 hours,
Bring balance to your digestive tract
Most people know that fiber is important for healthy digestion. But did you know that digestive harmony is also supported by beneficial bacteria? Probiotics help break down foods and maintain...
Be proactive about your health
Regular medical screenings are great tools for keeping on top of your physical health - and are recommended for everyone at various stages in their lives. Sometime in the next six months, find out...
Get your eyes checked
Do you think that having 20/20 vision means you don’t need an eye exam? Well, if you do you’re mistaken. Even people with perfect vision still need yearly eye exams. Illnesses that can eventually rob...
Know what to eat
March is National Nutrition Month®. Sponsored by the American Dietetic Association (ADA) every year, this campaign’s goal is to focus attention on the importance of developing healthy eating habits...
Build up your calcium
It’s important to get enough calcium every day, regardless of your age or gender. And the sooner you start meeting your daily requirements, the better. Why? Well, in addition to using calcium to...
Write a grocery list
What you buy at the grocery store really determines what you eat until your next shopping trip...and what you snack on. That’s why it’s very important to plan your meals for the week and write out a...
Eat a little, then wait
Did you know that it takes 20 minutes for your belly to tell your brain it’s full? That’s why it’s so important to pace yourself during meals, chew slowly, and savor every bite. Today, challenge...
Make a snack menu
There are so many nutritious and delicious combinations of snack foods. Oftentimes, though, when we’re hungry and on-the-go we grab the first thing available, which is not always the healthiest...
Eat 5 today
Most of us know that it’s a healthy habit to eat 5-9 servings of fruits and veggies every day, but many of us fall short of this goal. Why? Well, for starters, what’s a ‘serving’ anyway? First of...
Get hydrated
While there is no consensus in the scientific community about exactly how much water the average person needs, it’s still a good idea to drink it regularly. Lots of us, though, don’t drink much and...
Learn CPR
What better way to celebrate American Heart Month than by learning CPR? It really doesn’t take much a time and the rewards are substantial. What you learn in a short afternoon class could enable you...
Be good to your heart
February is American Heart Month. And since Kashi is a big proponent of keeping your heart healthy, we thought we’d highlight it by posting a challenge. This month, make an effort to pay...
Swap sweets for seasonal fruit
When we think of sweet treats, we often imagine decadent and sugary desserts. But there are lots of delicious options that are healthy for you too. Today, when you’re craving something sweet...
Visualize yourself healthy
Practiced by athletes to improve sports performance, mental conditioning can also work for overcoming everyday stress and improving health. What is it, exactly? A practice based on four core...
Measure out snacks for the week
It’s easy to lose track of how much you’re eating when you snack. Grabbing from a bag of nuts or box of crackers, you usually have no idea how much you’ve eaten. A great technique for avoiding this...
Test your bones
Although it may sound somewhat scary or painful, having your bone mineral density tested is anything-but. This test is simple, pain-free, and non-invasive. And you can even keep your clothes on! Whatâ...
Know your portions
When we’re hungry, our eyes are often bigger than our bellies and we tend to overeat. That’s why it’s so important to know what healthy-sized portions are for our favorite foods...and to savor those...
Get more fiber
Most of us don't have a clue about how much fiber we eat every day. Considering that high-fiber diets have been shown to help lower cholesterol, slow digestion (which keeps your stomach feeling full...
Prepare fruits and veggies for the week
Sometimes, people don't eat enough fruits and vegetables because they don’t want to take the time to prepare them. Today, make an effort to avoid this pitfall by cutting up your favorite fruits...
Wash your hands
Hand washing is such a simple way of staying healthy and avoiding illness, especially during cold and flu season. And it doesn’t take much time or any special equipment. Yet many of us forget to...
Linger over a glass of wine
In addition to being good for your heart (thanks to all those antioxidants), wine can also be good for your soul. Tonight, savor a glass of wine and enjoy its multifaceted benefits alone in...
Be the last in line
During the holidays, overflowing buffet tables piled high with goodies make it difficult to watch calories. That’s why it’s important to make a plan for visiting them. One way to enjoy buffets is...
Follow the 90-10 rule
During the holidays it’s fun to celebrate, attend parties, visit loved ones…and sample lots of delicious foods. And even though food is just a small part of what the holidays are all about, you might...
Identify your eating traps
In addition to hunger, there are lots of reasons we eat. Sometimes we eat for pleasure, for comfort, out of habit, and to alleviate boredom. It’s easy to eat without thinking about it. This week...
Challenge your brain
Research suggests that as you age your brain benefits from intellectual tasks, just like your body benefits from physical exercise. Today, get your mind going by doing something stimulating. Try a...
Try a natural headache remedy
This challenge is for people who experience headaches. The next time you get a mild headache, try an alternative remedy such as an ice pack, warm bath, or breathing technique. If you find something...
Floss
Sure, we all tell our dentists we floss everyday. But do we really? Although you might not think it’s important, some studies link oral health to your body’s overall health. You see, flossing keeps...
Get a massage
Blissful massages feel amazing. But did you know they can also help to reduce stress and to promote healing in people with certain health conditions? Some studies have found massage can be helpful...
Find a "backup" dinner
Today, make an effort to find a recipe for a very easy meal. Then, write the ingredients on a little piece of paper and stash the paper in your purse or wallet. This way, the next time you feel rushed...
Plan a week's worth of dinners
Incorporating natural foods into your daily meals takes some effort and thought. That's why it's a great idea to plan ahead. When you know what you're eating every night, you can have grocery lists...
Start the day off right
Ever notice that when you eat a healthy breakfast, you tend to make healthier food choices for the rest of the day? You also tend to have a feeling of increased energy levels at work. This week...
Turn off the TV at dinnertime
Research suggests that people who watch TV during meals consume more calories than those who don't. Tonight at dinner, turn your TV off and make an effort to talk to your family. Or, simply savor...
Laugh out loud
According to a study published in 2001, people with a good sense of humor had less coronary heart disease than those who were more serious. Reducing your stress load and laughing more not only gives...
Drink more water
Juices and sodas are sweet refreshments that add extra calories. Today, make a conscious effort to cut them out of your day by reaching for water instead.
Know your body
During the next several months, make it a goal to learn some vital statistics about your body. Challenge yourself to get answers to these basic questions: 1) your cholesterol levels, 2) your blood...
Skip coffee
Jump-starting your day with a cup of coffee is a common habit. For the next 24 hours, try substituting green tea, black tea, or even herbal tea each time you crave a cup of joe. You might be surprised...
Tune-in to your natural hunger cues
It's easy to eat before your body tells you it's hungry. And even when you feel hunger pangs, sometimes it's just your body telling you it's thirsty. (Did you know that when you're thirsty, your tummy...
Plan an all-natural meal
A quick, convenient meal can be healthy and all-natural. In the next 24 hours, plan a meal using only all-natural ingredients.
Eat more fruits and veggies
Most people know there are numerous health benefits in a diet rich in fruits and vegetables. Naturally providing vitamins, minerals, phytochemicals and fiber, fruits and veggies offer a lot. But when...
Make a healthy snack choice
Snacks don’t have to be junky to taste great and be satisfying. In the next 24 hours, upgrade the nutrition of at least one of your snacks by choosing one that contains whole grains, protein, and...
Keep yourself informed
Sometime during the next 24 hours, make an effort to learn about the newest advances in medicine or the latest nutrition research. Search the Internet, join a listserv, read a newspaper, buy a health...
Snack on tea
Rather than reaching for one of those convenient but unhealthy snacks, try drinking a cup of tea while you’re making dinner or when you are craving a snack at work today. It will take your mind away...
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