Mini Health Challenge Week 3 | Breast Cancer Awareness Month

by Natalie on October 22, 2012

Welcome to week 3 of my mini health challenge!

How did week 2 go? Was easier than you thought, or more difficult? Leave me any thoughts in the comments box below this post. I would love to hear!

Overall week 2 went pretty good for me.  I say “pretty good” because the exercise did not go as well as week one.  We had some pretty dreadful weather here in Chicago, which made it a tad more difficult for me.  After a beautiful summer, I have grown accustom to working out outside. Now that the weather is changing, I need to come up with a new game plan. I was still able to get in my exercise, it just wasn’t as strenuous as I would have wished.

The cruciferous vegetable part went great though!  I guess I eat more cruciferous vegetables than I think.  This is how I did it: broccoli salad as a side for lunch (at a restaurant), cabbage slaw to top my fish tacos, steamed broccoli as a side dish, and a kale/sweet potato quinoa salad as a side dish with dinner.

How did you eat your cruciferous veggies? Let me know in a comment below this post.

So now onto week 3…and just to remind you, we are ADDING to the goals.

NEW GOAL for week 3: when consuming grains, choose only WHOLE grains.  

If you are not sure what a whole grain is, or need some examples, please read this post. 

Why whole grains? Whole grains are higher in fiber and cancer-fighting phytonutrients.  Getting enough fiber is essential for breast cancer prevention as it helps take up excess estrogen and take it through our waste system – bet you can guess how!

Whole grains are also more slowly digested than refined grains, thus helping us stay full longer and avoiding spikes in our blood sugar.

So here are our total goals for week 3:

  • When consuming grains, only choose whole grains
  • Eat 3 servings of cruciferous vegetables
  • Exercise 150 minutes

As you can see, it gets a bit more difficult with additional goals added. What are you going to do to help yourself stay on track? I am going to post these goals in a place I can see them on a daily basis.

Even though we’ve added on yet another goal, I know you can do this.  Do the best you can.  Even if you are not meeting the goals 100%, don’t give up.  Just think, even if you are improving 1 health habit, you are better off than you were in the first place, right?



if you are just tuning in and want to get involved, see week 1 and week 2

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