|
|
Week 1 ChallengeDon’t drink tea or coffee as the first thing in the morning and along with any of the meals. And remember to keep a gap of at least 30 minutes before or after the meal for having tea or coffee.
|
For most of us morning cannot start without a piping hot cup of tea or coffee. But do you know why we should not do that? Because:
⁃ It can increase acidity in your body
⁃ It can cause heartburn and indigestion
⁃ It also acts as diuretic which makes you lose water and can lead to dehydration
⁃ It has tannin or caffeine which reduces the absorption of iron in the body and can lead to anemia
So how should you start your day? You can start with a fresh fruit or 5-10 pieces of soaked and peeled almonds.
Or if you are someone who is waking up and having breakfast as first thing in the morning, you can have it usually but just remember to keep a gap of 30 mins before or after that daily cup of tea or coffee.
⁃ It can increase acidity in your body
⁃ It can cause heartburn and indigestion
⁃ It also acts as diuretic which makes you lose water and can lead to dehydration
⁃ It has tannin or caffeine which reduces the absorption of iron in the body and can lead to anemia
So how should you start your day? You can start with a fresh fruit or 5-10 pieces of soaked and peeled almonds.
Or if you are someone who is waking up and having breakfast as first thing in the morning, you can have it usually but just remember to keep a gap of 30 mins before or after that daily cup of tea or coffee.
|
Note on Green tea consumption: Green tea is just almost water, so treat it like one. |
|
|
Week 1 +
|
You will be applying the principles of My Healthy Plate and Portion Control for this week's challenge.
PORTION CONTROL is the key, so take all food items in variety and measured quantities. Listen to your body carefully, while eating.
How does this help?
⁃ Helps you manage your weight better
⁃ Makes you feel full of energy
⁃ Prevents acidity and bloating
⁃ Helps manage blood sugar levels and thus prevents diabetes
⁃ Helps manage your blood pressure, cholesterol levels etc. thus preventing
lifestyle related diseases such as hypertension and Hypercholesterolemia etc.
...and a lot more
PORTION CONTROL is the key, so take all food items in variety and measured quantities. Listen to your body carefully, while eating.
How does this help?
⁃ Helps you manage your weight better
⁃ Makes you feel full of energy
⁃ Prevents acidity and bloating
⁃ Helps manage blood sugar levels and thus prevents diabetes
⁃ Helps manage your blood pressure, cholesterol levels etc. thus preventing
lifestyle related diseases such as hypertension and Hypercholesterolemia etc.
...and a lot more
You can download the Generic Diet Plan from here
| lnl_2019_week_2_challenge.pdf |
|
|
Week 1 + Week 2 +
|
Benefits of Staying Active
Better disease management
Brisk walking is known to improve blood pressure and cholesterol levels
Increase energy and stamina
Improve mood and mental well being.
Helps you sleep better
Improves overall physical health
Reduces stress and anxiety
Helps battle depression
Improves memory and reduces dementia
Better disease management
Brisk walking is known to improve blood pressure and cholesterol levels
Increase energy and stamina
Improve mood and mental well being.
Helps you sleep better
Improves overall physical health
Reduces stress and anxiety
Helps battle depression
Improves memory and reduces dementia
|
|
Week 1 + Week 2 + Week 3 +
|
Why should you drink water?
Water Helps to maximize Physical Performance
Hydration has a major effect on Energy Levels and Brain Function
It lubricates the joints
It boosts skin health and beauty
It regulates body temperature
It helps maintain blood pressure
It helps relieve Constipation
It helps treat Kidney stones
It helps in weight loss
Water Helps to maximize Physical Performance
Hydration has a major effect on Energy Levels and Brain Function
It lubricates the joints
It boosts skin health and beauty
It regulates body temperature
It helps maintain blood pressure
It helps relieve Constipation
It helps treat Kidney stones
It helps in weight loss
|
|
Week 1 + Week 2 + Week 3 + Week 4 + Week 5 ChallengeSay No to Sugar!
|
Why should you say no to sugar?
Excessive sugar consumption is linked to numerous health conditions, including:
Obesity and metabolic syndrome
Heart diseases
Type 2 diabetes
High blood pressure and cholesterol
Chronic inflammation
Non-alcoholic fatty liver disease
Dental plaque and cavities
Excessive sugar consumption is linked to numerous health conditions, including:
Obesity and metabolic syndrome
Heart diseases
Type 2 diabetes
High blood pressure and cholesterol
Chronic inflammation
Non-alcoholic fatty liver disease
Dental plaque and cavities
|
|
Week 1 + Week 2 + Week 3 + Week 4 + Week 5 +
|
- Eat variety of fruits - do not stick to just 1 type of fruit because all fruits have different nutrients
- Fresh / packed & processed fuit juice cannot be a replacement for whole fruit
- Fresh / packed & processed fuit juice cannot be a replacement for whole fruit
1 Serving consists of:
1 whole & medium sized apple/banana/pear/guava/sweet lime/orange/kiwi etc.
1 cup (250ml) muskmelon/papaya etc.
1/2 cup pomagranate/berry/grapes etc.
1 whole & medium sized apple/banana/pear/guava/sweet lime/orange/kiwi etc.
1 cup (250ml) muskmelon/papaya etc.
1/2 cup pomagranate/berry/grapes etc.
Why should you eat 2 fruits everyday?
Improves Immunity Some fruits contain Vitamins C and E which will help combat infections.
Helps in Digestion Leave a good gap between meals and when you consume the fruit. Fruits such as bananas, avocados and apple etc.
Strong teeth and bones This is because many fruits contain vitamin C, iron and calcium which are the catalyst for developing strong teeth and bones.
Achieve a Healthy Weight Fruit breaks down carbs and fibres in order to encourage easy digestion. Interestingly, all fruit contain fibre.
Aid clear sight Some fruits that can aid in good vision such as maize, strawberries, carrot, and tomatoes.
Guard against heart disease Fruits help in reducing blood pressure. Fruits like avocado boost the heart resistance.
Improves Immunity Some fruits contain Vitamins C and E which will help combat infections.
Helps in Digestion Leave a good gap between meals and when you consume the fruit. Fruits such as bananas, avocados and apple etc.
Strong teeth and bones This is because many fruits contain vitamin C, iron and calcium which are the catalyst for developing strong teeth and bones.
Achieve a Healthy Weight Fruit breaks down carbs and fibres in order to encourage easy digestion. Interestingly, all fruit contain fibre.
Aid clear sight Some fruits that can aid in good vision such as maize, strawberries, carrot, and tomatoes.
Guard against heart disease Fruits help in reducing blood pressure. Fruits like avocado boost the heart resistance.
|
|
Week 1 + Week 2 + Week 3 + Week 4 + Week 5 + Week 6 +
|
Advantages of eating high Protein breakfast:
- provides satiety
- helps in controlling the weight
- helps control blood sugar levels by reducing the carb intake
Examples of high protein foods which you can include in your breakfast:
- Egg white
- butter milk
- curd or yoghurt
- cottage cheese / paneer
- chicken
- provides satiety
- helps in controlling the weight
- helps control blood sugar levels by reducing the carb intake
Examples of high protein foods which you can include in your breakfast:
- Egg white
- butter milk
- curd or yoghurt
- cottage cheese / paneer
- chicken
|
|
Week 1 + Week 2 + Week 3 + Week 4 + Week 5 + Week 6 + Week 7 + Week 8 ChallengeInclude a green leafy vegetable in your diet everyday!
|
Why should you eat green leafy vegetables on a daily basis?
- High in Antioxidants
- Full of Minerals
- A Natural Source of Fibre
- Improves Your Metabolism
- Makes You Feel Fuller for Longer
- Protects Your Eyes
- Edible Sun Protection
- Lifts Your Mood
- Keeps You Hydrated
- High in Antioxidants
- Full of Minerals
- A Natural Source of Fibre
- Improves Your Metabolism
- Makes You Feel Fuller for Longer
- Protects Your Eyes
- Edible Sun Protection
- Lifts Your Mood
- Keeps You Hydrated
|
|
Week 1 + Week 2 + Week 3 + Week 4 + Week 5 + Week 6 + Week 7 + Week 8
|
Some tips to eat light light dinner and getting a good night's sleep
- A good dinner which combines both protein and carbohydrates will ensure a steady release of glucose to the bloodstream helping to prevent disturbed sleep.
- Don’t wait too late in the evening as the longer you wait to eat the more likely you are to overeat as you may be more hungry by then.
- Relax and eat slowly because it takes 20 mins for the body to register that we are full so by slowing our eating we are less likely to eat too much.
- Try to avoid too many stimulants such as alcohol, caffeine as these can prevent you from getting a good night's sleep.
- Avoid fatty foods late at night as they are harder to digest which may lead to poor quality sleep, especially if you're suffering from indigestion.
- Control the portion size when you eat. If you still feel hungry, consider taking a glass of milk or handful of nuts or any fresh fruit.
Few light dinner options can be:
- Rice and dal
- Khichdi
- Daliya millet or quinoa khichdi
- Ragi, jowar or bajra roti with some vegetable and curd
(Be sure to exercise portion control)
- A good dinner which combines both protein and carbohydrates will ensure a steady release of glucose to the bloodstream helping to prevent disturbed sleep.
- Don’t wait too late in the evening as the longer you wait to eat the more likely you are to overeat as you may be more hungry by then.
- Relax and eat slowly because it takes 20 mins for the body to register that we are full so by slowing our eating we are less likely to eat too much.
- Try to avoid too many stimulants such as alcohol, caffeine as these can prevent you from getting a good night's sleep.
- Avoid fatty foods late at night as they are harder to digest which may lead to poor quality sleep, especially if you're suffering from indigestion.
- Control the portion size when you eat. If you still feel hungry, consider taking a glass of milk or handful of nuts or any fresh fruit.
Few light dinner options can be:
- Rice and dal
- Khichdi
- Daliya millet or quinoa khichdi
- Ragi, jowar or bajra roti with some vegetable and curd
(Be sure to exercise portion control)
|
|
Week 1 + Week 2 + Week 3 + Week 4 + Week 5 + Week 6 + Week 7 + Week 8 + Week 9
|
Why should you do so?
Use of electronic devices before bedtime can be physiologically and psychologically stimulating in ways that can adversely affect your sleep. It suppresses the release of the sleep inducing hormone melatonin and makes it more difficult to fall asleep.
One good substitution is reading. Reading an old fashioned printed book under lamplight is a great choice.
Use of electronic devices before bedtime can be physiologically and psychologically stimulating in ways that can adversely affect your sleep. It suppresses the release of the sleep inducing hormone melatonin and makes it more difficult to fall asleep.
One good substitution is reading. Reading an old fashioned printed book under lamplight is a great choice.
What is it?
A reason to #livehealthy and build healthy habits. Research has shown that diet impacts our body much more than other means of staying fit and healthy. With that in mind the We Care HSE team at Eli Lilly brings to you a unique challenge, one which strives to inculcate healthy habits while showing your team spirit!
How does it work?
A new challenge will be unleashed every Monday, starting the week of 16 Sep 2019. You and your team have to follow the simple activity put before you, changing your lifestyle, one step at a time. Every week, you would also need to share how much of it you've really followed via an online adherence form.
Every week things get more interesting. You will need to follow the Week 1 + Week 2 challenge. Similarly, tasks keep getting added every week and that's the real challenge!
Get set for the game!
Every week things get more interesting. You will need to follow the Week 1 + Week 2 challenge. Similarly, tasks keep getting added every week and that's the real challenge!
Get set for the game!
What's in it, for you?
Healthy habits build over time - that too one at a time. So, when you build one new healthy living habit by following it for an entire week and then add another one to it, you'll see the difference yourself. From having higher energy levels, better sleep quality, weight management to better skin and hair, it will all start adding up and show in each of you! (Only if you follow it diligently like a daily ritual).
What events are planned?
We have a host of activities and events planned, just for you!
- Expert talks on living healthy
- Open House QnA sessions
- Body Composition Analysis (BCA)
How will teams be judged?
Winners will be decided based on combination of many different criteria:
- Most innovative team name
- Cumulative difference in BCA parameters among all team members
- Diligence in following / adhering to the challenge
Why are we doing this?
In short, to inculcate healthy living habits, alongside having fun!
Diet, along with some physical activity can bring a huge difference in keeping you healthy and prevent lifestyle related diseases. Also, when things are done in a gamified way (like this challenge) they are more impactful and bring greater results. Regular monitoring of your diligence is done when you'll fill forms every week will ensure changes are brought about, ultimately.
Diet, along with some physical activity can bring a huge difference in keeping you healthy and prevent lifestyle related diseases. Also, when things are done in a gamified way (like this challenge) they are more impactful and bring greater results. Regular monitoring of your diligence is done when you'll fill forms every week will ensure changes are brought about, ultimately.
What will we get to start it off?
We give you one guideline every week that you work at integrating into your daily life. The guidelines will be easy but nevertheless challenging as they progressively add up every week. By the end of 10 weeks you will be doing 10 different things or 10 things differently from the way you are currently doing and you will permanently be on your way to better health.
Who can participate?
Anyone, who is willing to make the effort and bring about positive change in their life with diet and nutrition. The guidelines will have case-basis specifications, wherever needed, for lifestyle conditions like diabetes, PCOD, Hypothyroidism etc. or physiological conditions such as pregnancy and lactation.
How will the challenge go?
- Starting 1 October 2019, there will be a weekly guideline hitting your mailbox. You will need to follow the guidelines cumulatively. This means that in week 2, follow week 1 guideline + week 2 guideline and week 3 = week 1 + 2 + 3 and so on.
- Additionally, every week you will receive an online form link to share your efforts and compliance to the challenges.
Disclaimer: Listening to your body and knowing your limitation is foremost here. Though the tasks / challenges are designed considering every age group and most medical conditions, we highly recommend one must listen to their body and discontinue if they are finding things difficult to adhere to. Vasundhara Agrawal / Instahealth will not be responsible for any health complications arising due to over-execution of tasks.
Need help?
|
|
Alternatively, you can email me on [email protected] You can also WhatsApp me on +919886039052 for quicker response. |
This event is powered by
