12 Week Challenge

Take the 12 WEEK CHALLENGE!

WEEK 1

Eat a fruit or vegetable at every meal (or at least 3 servings of fruits and vegetables per day). Getting several servings of fruits and vegetables per day helps us meet our fiber and nutrient needs.

WEEK 2

Eliminate sugar-sweetened beverages. Instead, drink water! Water is hydrating without adding any additional calories or sugar to our intake.

WEEK 3

Get your exercise on the calendar! Planning exercise in advance creates accountability, makes it easier to stick to your goals, and gives you something to look forward to when it's time to move.

WEEK 4

Make half of your grains whole grains. Make sure the first ingredient listed is whole wheat or whole grain.

WEEK 5

Eat a heart-healthy breakfast every day this week! Try a fruit and vegetable smoothie, oatmeal, whole wheat toast, or whole grain cereal (with less than 8 grams of added sugar).

WEEK 6

Move more! Get at least 30 minutes of physical activity, 3 days this week and 1 day of resistance training. Physical activity strengthens our bones, muscles, and heart. It also helps us maintain a healthy body weight.

WEEK 7

Get at least 8 hours of sleep each night. Quality rest supports heart health, balances metabolism, and strengthens your immune system for better recovery.

WEEK 8

Keep moving! Get at least 30 minutes of physical activity, 4 days this week and 1 day of resistance training. The more we engage in physical activity, the stronger we become.

WEEK 9

Eat more plants! A plant-based diet is rich in fiber, vitamins, minerals, and omega-3 fatty acids. Eating more whole, plant-based foods can lower your risk of heart attacks, strokes, and Type 2 diabetes, as well as helping you achieve a healthy weight.

WEEK 10

Choose heart-healthy oils. Some oils, like olive oil or avocado oil, are full of monounsaturated fatty acids that can help lower your “bad” cholesterol (LDL), while increasing your “good” cholesterol (HDL). Use olive oil and vinegar as a salad dressing with your plant-based dinner.

WEEK 11

Keep moving! Get at least 30 minutes on 5 days or 150 minutes total of physical activity this week, and 2 days of resistance training. Strive for this level of health-promoting activity weekly.

WEEK 12

Make meal time a breeze by planning ahead. Having a plan or even prepared meals or snacks in the fridge can help you skip the takeout and stick to your regimen. Give it a try by picking 1 or 2 meals you will make this week, and have the ingredients on hand so you are ready to go!