We found 580 results tagged with "daily challenge"
580 Challenges
580 Challenges found
Go to pot holders
These handy cushions are not only a necessity for natural cooks, they’re a safety measure to prevent burns. If yours are forever out of grasp or falling behind a hot stove, take steps to keep yours close at hand. Today, challenge yourself to magnetize your trusty protective cloth by cutting a...
Forgive yourself
Letting go of self-blame can be incredibly difficult. Today, identify one thing to forgive yourself for. Write it down, along with all the reasons why you believe it’s your fault…and the reasons it might not be. Then, make a commitment to forgive yourself.
You may have to work at...
Monitor your mammogram guidelines
The U.S. Preventive Services Task Force (USPSTF) recently changed its mammogram guidelines. This test is crucial for early diagnosis of breast cancer, and remains so. However, the government advisory body is recommending changing the age at which average-risk women should start undergoing mammograms...
Share something that inspires you
When most of us feel inspired, the first thing we’re compelled to do is rush out and tell someone. Do you remember the last time someone or something you read inspired you? Today, make an effort to recall this important moment and then tell someone about it. Better yet, let everyone here know by...
Put a cork in it
Cork is truly one of nature’s miracle materials. Since it comes from the outer bark of cork oak trees, it’s natural and renewable. Flexible and supple, it can be cut, stacked, sculpted, glued, stitched, and even painted to produce pretty, crafty results. Today, challenge yourself to...
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 to revive a victim of sudden cardiac arrest.
Today, find a CPR class in your area and sign...
Light an orange
Beautiful and fragrant, orange votives are an elegant way to use the skin of a succulent fruit for more than composting. Similar in design to your standard candlelit Halloween pumpkin, Josh and Brent’s innovation sheds citrusy light on the challenge of fresh party lighting. Today, challenge...
Belly up
Once the province of exotic beauties from Mediterranean and Middle Eastern milieu, belly dancing has captured the world’s attention as a fun, joyful way to stay fit. Among other benefits, its adherents say it can help improve posture, tone arms, strengthen back muscles, energize the body, and...
Focus on flu prevention
H1N1, or so-called “swine” flu, is on many people’s minds as we enter the winter cold and flu season. Healthcare workers are reminding us that observing good hygiene standards is important as we try to reduce our chances of contracting H1N1 — or any viral or bacterial...
Pack your shoes
The best way to fit in exercise during holiday trips couldn’t be simpler: Bring your tennies and hit the pavement. It may sound trite, but many of us sabotage our fitness regimens before we leave for the airport, by not packing the only item we really need to get powerful exercise: comfy shoes...
Reusable tissues
It sounds nutty: How can you reuse something as fundamentally unhygienic as facial tissues? Well, think again. Better for Grownups has just released new, organic cotton sateen reusable tissues that can be laundered with hot water to kill germs. Today, challenge yourself to think outside the facial...
Clean out your fridge
Refrigerators have a way of collecting stuff that doesn’t get eaten. It’s important to remember that most foods have a shelf life even if they seem to last longer. This is especially true of condiments, which often spend far more time in your refrigerator than they should.
Today...
Try ballroom dancing
Looking for an activity that feels more like play than like a workout? How about ballroom dancing? It’s not an activity reserved for older generations anymore. Lately, everyone’s trying it. Best of all, it gets your heart rate up, which improves your stamina.
Today, do a little...
Ask for help
Because we live in a culture that prizes self-sufficiency and independence, reaching out to others for help can feel pretty risky. In this environment, however, requesting help can actually signify strength instead of weakness.
Today, challenge yourself to overcome your feelings of vulnerability...
Smile at strangers
Isn’t it amazing how a smile from a passing stranger can brighten your day? Today, challenge yourself to smile at someone in passing. Spread a little happiness.
Be kind, randomly
At some point or other, we’ve all probably seen that ubiquitous bumper sticker “Practice random acts of kindness and senseless acts of beauty.” So this challenge might sound a little cliché. But that’s what’s so nice about it, really. Sometimes it’s the simple...
Know your fish
Many species of fish are on the verge of extinction. And countless more are filled with toxins such as mercury and PCBs. All of these factors can make eating fish confusing for healthy, environmentally conscious consumers.
Today, make an effort to dispel your confusion about the fish you should...
Read a book in a new genre
Are you a fan of mystery novels or biographies? Whatever books you favor, it’s good to occasionally break out of your habit and discover something new. The next time you buy a book, challenge yourself to select one in a genre you don’t usually read.
Reduce your office paper use
Ever find yourself lamenting the stacks of discarded paper in your office? Even though they’re in the recycling bin, sometimes it just doesn’t seem like it’s enough.
Today, try to reduce your paper waste by avoiding the printer or photocopier altogether. When you must make...
Avoid dry cleaning, try “wet cleaning”
Conventional dry cleaning almost always uses perchloroethylene, or “perc,” which is a probable carcinogen. Although some dry cleaners in states like California have begun to offer healthier options, there’s another type of cleaning out there: wet cleaning. Professional wet cleaners...
Check for leaky toilets
Do you have a leaky toilet? If you do, you probably don’t know it.
A quick and easy way to find out is to add food coloring to your toilet tank and then wait 30 minutes. If you see any color in the bowl, you have a leak.
The good news is that this problem is easily fixed. Simply take...
Create positive conditions
Fitness regimens live and die according to conditions for success. You can give yours its best chance to thrive by being honest with yourself at the outset: What do you really need to stick to that new running routine? Who are your most consistent supporters when it comes to exercise? What time of...
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 option.
A great way to change this habit is to make a list of possible snacks that you can...
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 techniques that include relaxation, imagery, goal setting, and positive thinking. Sound familiar now...
Share the wealth
Spreading the joy of cooking is de rigueur when it comes to holiday eating. This season, instead of packing away more ham, brisket, turkey, potatoes, and other filling fare than you can possibly eat, be ready with reusable or environmentally sound leftover containers to send home with your guests...
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 portions slowly. In fact, portion control is one important factor in staying trim...
Buy a battery recharger
When you throw away any type of battery, its contents eventually end up in the soil, groundwater, or air. Since batteries contain toxic components, it’s a good idea to avoid filling landfills with them.
Today, plan on buying a battery recharger. In the long run, it’ll pay for itself...
Admit you were wrong
Knowing you are wrong is one thing. Actually admitting it is something else. It takes a lot of courage and humility to step up and acknowledge when you’re mistaken.
Today, think back on a recent situation when you knew you were definitely in the wrong but you didn’t take...
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! What’s it for? It can determine your actual bone density and predict your risk for developing...
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 habit is to pre-portion your food into serving-size baggies. To do this, look at the...
Give something away
In many countries around the world today, people are observing Boxing Day. Celebrated on the first weekday after Christmas (usually on the 26th), this holiday is traditionally reserved for handing out presents to people who have provided some type of service during the year or by simply giving...
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 feel left out if you don’t indulge in some decadent holiday treats. That’s what...
Go global for the holidays
Ready to forgo traditional holiday fare for something more, well, international? You can make old favorites fresh again this holiday season by using spices, flavors, and ideas from non-American cuisines. Today, challenge yourself to plan a menu that includes some of the following delicious...
Give a green gift
Learning how to live greener is so much fun. It’s all about feeling like you really can make a difference. No matter how small a change, when it’s combined with everyone else’s it really does help. Which is why giving a green gift is so great. You get a chance to spread your...
Get out of your comfort zone
What makes you feel shy? Ever feel like there’s something you just can’t do because you don’t want to embarrass yourself? Sometimes, we fear doing things that we actually might enjoy.
Today, make an effort to do something you’re afraid of. Sign up for a public speaking...
Talk Turkey
When it comes to the traditional center of so many winter holiday tables, all birds are not equal. From free-range and organic varieties to pre-cooked and pre-stuffed types, options abound. Today, challenge yourself to choose a bird that fits in with your everyday food values. Some choices to...
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 to survey the offerings ahead of time and avoid piling the food on your plate until you’ve seen...
Share a Kashi challenge
Share one of your Kashi pledges with a friend in the next 24 hours. It will reinforce your own commitment. As a bonus, it could also help them start — or stay — on their own path to living their best life.
Spread some organic love
Don’t you just love it when coworkers bring in healthy snacks and fresh produce to share? Today or tomorrow, be that generous person. On your way to work (or on your way home tonight) stop off at your local market and pick up some organic fruits and finger foods. When you bring them to work, send...
Eat locally
There are so many benefits to eating locally that listing them all here would simply take too long. Here are a few great reasons:
1) With less transit time, locally grown produce is fresher (which means it usually tastes better too).
2) Local food is usually more “green” for the environment...
Research energy-efficient cooking methods
When was the last time you thought about your energy consumption in the kitchen? Today, challenge yourself to identify some energy-efficient cooking methods and then share what you learn with everyone here.
Try a new breathing technique
For some people, breathing is a tool for achieving a relaxed and clear state of mind, as well as raising energy and increasing alertness. There are lots breathing exercises to choose from which have been designed for a range of physical and spiritual goals. Vocalists, pregnant women, yoga...
Check your tires
Properly inflated tires can increase your car’s fuel efficiency by more than 3%. Today, read your owner's manual to find out what optimal air pressure is for your tires and check them at a gas station. Every little bit helps.
Make an environment-friendly suggestion at work
Lots of us have suggestion boxes at work where we can share our insights and ideas. In the next 24 hours, think of different ways your office (or office policies) might be improved to help save the environment. Then submit your ideas to a person in-charge.
To get you started thinking, here are...
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.
Get creative
Do you have something you're planning on throwing away? Or, perhaps you have stuff that sits in your closets untouched. During the next 24 hours, challenge yourself to find creative uses for stuff that's just lying around your house.
Upgrade a piece of cooking equipment
Although initially great for keeping money in your pocket, sometimes cheap cooking equipment can cost you more in the long run. You either have to replace it frequently, or you are frustrated with uneven cooking results — which might deter you from cooking healthy meals at home.
Today, think...
Start a carpool
This is a great way to get acquainted with your coworkers, and save money and the environment at the same time. Today, talk to a few people at work about their interest in commuting with you. Or send out an email blast letting people know you’re available for carpooling. It’ll be fun.
Call your mechanic
Scheduling regular maintenance for your car can actually help reduce its impact on the environment. Small things like keeping your engine tuned properly can improve your car’s gas mileage by an average of 4%. More impressively, replacing a clogged air filter can improve your car’s gas mileage by as...
Eat for autumn
There’s something comforting and instinctive about eating seasonal foods. Just think about how good it feels to eat a thick, rich stew filled with potatoes and carrots on a cold rainy night or a light fruity salad on a hot summer’s day and you’ll know what we’re talking about.
Because...
Choose cheese for a tooth-healthy snack
Eating cheese can help to protect your teeth in three ways. First, the calcium and phosphorous in cheese work together to re-mineralize the tooth's enamel. Second, these minerals can prevent or decrease the ph level of harmful plaque, which can cause decay. Third, eating cheese stimulates your body...
Steam it up
Steaming is a handy and healthy cooking technique, since it’s naturally fat-free and retains nutrients that would otherwise go down the drain with the excess water. Vegetables, fish, and chicken steam best; steam them over 1-2 inches of water in a steaming basket. Today, challenge yourself to steam...
Knowing Your Neighbors
Start a neighborhood directory. Getting to know your neighbors even a little can help promote community, connectedness and safety. A neighborhood directory is a great place to begin. Team up to compile a list of current contact info you can share to organize neighborhood events and use in case of...
Wash up anywhere
We all know the importance of washing our hands. But what to do when you’re nowhere near a sink? Natural hand sanitizers made from essential oils are effective at killing germs and they’re ready whenever and wherever you need them. They smell wonderful too.
This winter, challenge yourself to...
Learn the burn
How many calories do different activities burn? If you’re like us, you’ll be surprised! Some of your favorites may be more beneficial than you think, whereas the ones you dread may be less effective than you’d imagine. Plus, you should learn about “invisible” work like heavy cleaning. Turns out...
Check out your BMI
Do you know your current Body Mass Index? Does it matter? BMI is one useful tool in assessing your body’s overall health – but make sure you know the whole picture. Muscular athletes, seniors, and others with nonstandard ratios of muscle to fat may find that they need to adjust their results to...
Eat less HFCS
In a year, the average American eats close to their body weight in high fructose corn syrup (HFCS) and refined sugar. Yikes! The easiest way to avoid this highly processed, nutrition-lacking ingredient? Steer clear of highly processed foods, period. And read labels. Better yet, add your own...
Miss no miso
Love miso soup? Why not try it for breakfast, as they do in Japan? Packed with protein, it’s a great choice as part of a balanced breakfast. Options abound for all skill levels, ranging from add-boiling-water instant packets to miso paste you make into soup yourself. If you're watching your salt...
Think inside the box
We like to call it box envy. You know it: The feeling you get when you see your neighbor or coworker’s lovely box of organic produce being delivered to their doorstep or cubicle. Our message? It can be you reaping the benefits of locally grown, seasonal delights without a trip to the market! Today...
Go exotic when it comes to chocolate
Chocolate has truly become the province of gourmands, with all sorts of exotic additions and flavorings. Dark chocolate balances these flavors particularly well, and we like it for its antioxidant punch. Today, challenge yourself to try something different and sample a Fair Trade dark chocolate with...
Thank your plank
Plank is a standard yoga pose for good reason: it strengthens the muscles deep in your abdomen and back…also known as your core. Today, challenge yourself to try it out.
When it comes to healthcare, think prevention
There’s no question: US healthcare costs are skyrocketing – and we’re getting less for our dollar. National healthcare systems like those in Canada, France, and, indeed, much of Europe, cost about half what we spend in the US’s privatized system – and their citizens live longer, too. Short of real...
Follow the Farm Bill
Farm Bills affect everyone who eats. Yet few people spend time studying them. Farm Bills determine - among other things - what foods are available to us, how much they cost, and how they are grown: pretty important stuff! Today, challenge yourself to look up the latest legislation surrounding the...
Pump up your yoga practice
Yoga is all about discipline, but there are no limits when it comes to enjoying different traditions. Ashtanga fan? Try Iyengar. Into Bikram? Check out Kundalini. When it comes to yoga, options abound! Today, challenge yourself to sign up for a new type of yoga. Widen your yoga experience...
Recession-proof your diet
Count it as yet another unfortunate byproduct of recession: During lean economic times, people tend to eat cheaper, less healthful food. That shift in habits can add up – to poor health. Today, challenge yourself to monitor your diet for “recession-creep.” Some tips for riding out the recession...
Don’t leave a paper trail
Replacing paper towels with reusable cloths is a great way to spare trees – and an easy one. Today, challenge yourself to replace paper towels with cloth napkins, tea towels, sponges, rags – even cloth diapers. Cut up old white bath towels and t-shirts. Washable microfiber wipes are a good new...
Exercise anger management
Exercise helps us manage stress. Now researchers think it may also help us handle anger. According to a study of children published in the November ‘08 issue of Pediatric Exercise Science, exercise helped overweight kids express their anger in healthier ways. How to apply this preliminary learning...
Maximize doctor visits
Healthcare and busy lifestyles being what they are, many of us see our physicians for specific annoyances only, and are in and out of their offices without taking full advantage of the visit. The next time you visit the doctor, challenge yourself to create a list of questions. Some tips:
• Write...
Brake it down
Take it easy on those brakes! Slamming on them – and accelerating too quickly, for that matter – can reduce a car’s fuel efficiency by up to 33%. Today, challenge yourself to drive more smoothly. Remember: Hurrying won’t get you there much faster.
Protect your family from lead
Lead poisoning is still an issue around the country, affecting homes, schools, and anywhere old paint, ceramics, vinyl lunchboxes, miniblinds, and toys exist. Before calling in the proper authorities --- EPA's lead abatement site is a good place to start -- you can perform a preliminary test on your...
Cook with arugula
Arugula is bitter, but interesting bitter. It adds a complexity to salads, pastas and other dishes. Here’s the neat part: Although it is perfect in salads, it’s not a lettuce at all. Arugula is a crucifer, cousin to kale, broccoli and many other nutritious vegetables.
Today, challenge yourself...
Support local food-processing
Processing – not a nice word when it comes to natural foods, but a real part of our diets. In the past, food processing took place regionally, in small local canneries, grist mills, and slaughterhouses. Nowadays, food travels from afar to reach our table and comes from larger, centralized mills –...
Update your sport sunscreen
The latest sunblocks and sunscreens contain exciting – and effective – new technology for people who like to sweat outdoors. Agents that block the sun – titanium and zinc oxide – continue to be made from sheerer, more comfortable, materials. And, most exciting, newer chemical ingredients that...
Make a vegetarian version of your favorite meal
More omnivore than herbivore? No matter. There’s value in experimenting with different ways to satisfy the same cravings. If simple grilled or roasted meats are your fave, try barbecuing a piece of seitan, tofu, or a portabella mushroom. Soups, stews, and sauces can also be made veggie with ease...
Join or start a community garden
Shared gardens embody neighborhood pride, locally grown foods and flowers, and are an ideal way to bond with your community (not to mention learn from more experienced gardeners about what grows well in your climate). Today, challenge yourself to find out about community gardens in your area.
Lunge forward
Lunges are a great move. Why? Not only do they use every major lower-body muscle group, they also test your balance and, therefore, core strength. Plus, nearly everyone can do them (with enough modification, such as limiting range of motion and bearing only your own body weight). Today, challenge...
All over almonds
If you get the urge to snack on nuts, make them almonds. New research confirms that this tasty, crunchy favorite delivers strong antioxidant effects in a relatively short period of time when consumed regularly, relieving what scientists call “oxidative stress.” Today, challenge yourself to enjoy a...
Polish your act
Did you know that furniture polish could be dangerous to your health? In 2006, US Poison Control Centers reported 214,091 incidents involving exposure to household cleaning products – and more than half involved children under age 5! Thankfully, you have a greener, safer option for keeping your...
Ask yourself if you need this food
Before you buy, look yourself in the eye: Do you really need this food? There are many reasons we buy things we don’t need: it looks good, your friend buys it, you’re shopping hungry, or you wish it was something you liked. The next time you go shopping, bypass all that denial and challenge...
Rethink movement
When it comes to exercise, what really moves you? We’re serious. Remember: working out isn’t just about gym membership. Gardening, dog-walking, dancing in your living room – all hold the potential for rejuvenation and calorie burning. Today, challenge yourself to redefine your idea of exercise to...
Take the train
Ah, the mystery and spirit of adventure of train travel! It’s a greener choice than planes and cars. Tickets, however, can be pricey. Why not make a train ride the focus of your next trip? Today, challenge yourself to map out a future trip, marking all the whistlestop sites you’d like to enjoy on...
Set nutritious “sub”-goals
We all know the power of goal-setting when it comes to eating better. But what about the power of smaller, bite-size steps? Some examples: meeting your smaller total calorie goal by eliminating nighttime snacking, cutting out refined sugar, or eating more fiber for breakfast. Today, challenge...
Swing it
Your average playground swing is ripe with fitness potential: for your abs, your sense of wellbeing, your coordination, and your feeling of youth. Today, go to a playground and challenge yourself to swing your way to a sense of wellbeing, relish the rush of wind in your face, and aim higher than you...
Cut packaging pounds
Shocking statistic: Packaging materials comprise up to a third of all garbage tossed in the US! Today, challenge yourself to permanently change the way you shop and consume packaging. Here are some ways to cut back:
• Buy in bulk and use reusable containers instead of buying single-serving items.
...
Think again about how you perceive fitness
How fit do you think you are? Turns out, when it comes to exercise self-perception of fitness level may impact both performance and desire. Researchers at the University of Pittsburgh who evaluated older adults noticed that their attitudes about walking and balance were linked to how well they...
Sign up for a CSA
When you join a Community Supported Agriculture group (CSA) you pay a fixed seasonal fee to a local farmer in exchange for a weekly share of the harvest, which is delivered to a location near your home. This option for getting greener, cleaner, locally grown food is popular, so don't wait. Today...
Meditate on athletics
Practices for focusing the mind prior to an athletic competition have existed for centuries. But it’s only recently that experts have begun giving a name – and a science – to the type of mental centering you can do to optimize athletic performance. The next time you workout, challenge yourself to...
Go label-less
“Read nutrition labels.” It seems like such a harmless and wise, admonition, doesn’t it? But if everything you’re eating has a nutrition breakdown affixed to it, chances are, you probably could be consuming more whole foods and fewer prepared items. Today, challenge yourself to go label-less for 24...
Vegan? Do a nutrient check
Vegan diets are typically healthful in that they avoid the pitfall of excess animal fat and contain lots of veggies – but they can lack certain nutrients as well. If you’re of the vegan persuasion, be sure to inventory your diet frequently to ensure you’re getting adequate vitamin B12, iron, zinc...
Baby yourself
After giving birth, many women feel immense pressure to regain their pre-pregnancy shape. Our message: There’s plenty of time for that – after getting acquainted with your baby and your new self. Today, challenge yourself to set future fitness goals and give yourself some much needed breathing room...
Forgo fast
Generally, we prefer suggesting what you should do to promote natural eating to what you shouldn’t. That said, if ever there’s a place for boycotts, it’s in the land of fast (read = processed) food. Today, challenge yourself to embrace slower food preparation methods. Eat one meal that’s completely...
Take advantage of technology
Imagine it: A flat screen integrated into your fridge that offers tips on eating cleanly, or smart tips folded into relevant text messages. Possible? Yes, but currently only in prototype form. Product designers are conceiving new technologies for delivering information about healthy eating as we...
Reduce on all fronts
Dusty dumb bells, ab cruch contraptions, and a pile of broken-down jogging shoes – who doesn’t have relics of workouts past haunting them still? If your home is stuffed with workout equipment and fitness gear you’ve never used or that is past its prime, it’s time to clean house. Today, challenge...
Prime your playlist
How about some new workout playlists for the new year? Think about what kind of music brings out your best in you - from the meditative thrum of Indian chanting for yoga to the empowering beats of rock music. Today, challenge yourself to create a playlist for every active occasion that motivates...
Make the math curriculum more "nutritious"
Nowadays, schoolchildren learn about real-life math concepts such as credit, balancing checkbooks, and bill paying. Why not calorie consumption? Some experts support incorporating instruction on caloric needs into the school curriculum; in a country where two-thirds of the population is overweight, it...
Capture sink water
Water is our planet’s most vital resource – and in many places, it’s under threat. Yet, in industrialized parts of the world, we often take it for granted. One simple way you can save and reuse so-called “gray” water is to place a bowl, trap, or device like Hughie’s removable kitchen sink in your...
Be an “after”
Ever thought of being the subject of a “before and after” fitness feature? Though initially intimidating, spotlighting your accomplishments publicly can inspire many people. Today, challenge yourself to consider sharing your before-and-after pics with your friends and family. Or, if you’re at the...
Look for deals…naturally
Buying huge amounts of a food you’re not interested in doesn’t make sense. One way to explore new natural food options is to take advantage of a true sale: beans in bulk or seasonal favorites – anything that draws your eye at your natural-food store. Today, challenge yourself to open your mind to a...
Put the brakes on weight loss
Currently on a weight loss plan? Try slowing your rate of loss; studies show that rapid weight loss may lead to burnout. Today, challenge yourself to evaluate your daily calorie intake; use an online calculator to help. Make the goal 1-2 pounds per week (a figure experts regard as sustainable...
Rethink your leftovers
So, you’ve mastered making extras for leftovers, but somehow you can’t stomach another night of lentil stew or roast chicken. What’s next? Add to your repertoire with recipes designed to incorporate leftovers from other meals. Stews, soups, foccacia sandwiches… these dishes and many more rely on...
Take supplements with a grain of salt
Before you start chasing the dietary supplement train, chew on this: Scientists are still studying whether or not supplements really have the power to prevent disease. The takeaway? Anything suggested as a substitute or augmentation of nutrients found in real food should be critically assessed...
Muscle in on excess weight
Need to trim down? Building muscle can help reduce body fat by increasing lean muscle mass and resting metabolism. (Remember: You still have to achieve a negatie calorie balance to lose fat.) As a result, muscle can play an important role in weight management. Today, challenge yourself to...
Use the trimmings
Broccoli stalks, mushroom stems, beet and carrot tops…what do they have in common? Answer: They’re usually discarded after dinner prep. Getting creative in the kitchen can cast throwaways in a whole new light. Plus, saving the “extras” is a great way to squeeze the nutrients out of produce and...
Make a multi-purpose meal
Leftovers get a bad rap: Not only do they increase your kitchen efficiency, they also give you a tasty meal the next day. Today, make extras for dinner tonight with the goal of repurposing the leftovers for breakfast or lunch tomorrow. Bonus points for changing it up: Grilled chicken becomes sliced...
Be needy, not greedy
We’ve all indulged in that scourge of budgeters everywhere: sport shopping. You know what we mean – the act of buying something you want that you really don’t need. Unfortunately, the temporary good cheer sport shopping lends doesn’t last. Today, challenge yourself to hit the register only after...
Tackle tropical fruit
How many times have you eyed a pineapple, papaya, mango or other exotic and thought, no thanks when it came to dealing with the pit and seeds? Cutting into a tropical fruit can be intimidating.
Today, challenge yourself to learn about cutting up tropical fruit. Then, buy a few especially exotic...
Be calculating
Ever thought of taking a calculator with you to the grocery store? You can use it to keep track of costs, number-crunch what you need from bulk products, and factor nutrition info. It won’t take much time, and you’ll leave with a much more refined food selection (as well as a potentially healthier...
Dye eggs differently
Color us confused: Although the FDA has weighed in on FD&C Red Dye #40 and declared it safe, anecdotal claims abound that the dye causes health complaints in children and adults alike. Why risk it? When you’re coloring your Easter eggs this year, challenge yourself to experiment with richly hued...
Add intervals
Most experts agree that adding interval training to your workouts can boost results. What is interval training? Just a fancy way of saying, vary your pace. Like to run? Alternate sprints with fast-walking. Aerobics your speed? Add strength-training intervals. Anything you can do to “surprise” your...
Baby your food
If there’s ever a product that begged for the homemade touch, it’s baby food. Conventional commercial baby foods are not the most natural choice for your little one and cleaner organic varieties cost a pretty penny. Thankfully, online recipes for blending your own natural or organic purees abound...
Grow one thing
Not a green thumb? Think again! Herbs, cherry tomatoes, zucchini, strawberries – depending on your area, various foods can be almost effortless to grow yourself. Start with something relatively simple and see how far you can take this wholesome habit! Today, challenge yourself to find out what...
Focus on stress reduction
Need another way to approach exercise? Instead of focusing on things like grueling challenges or weight management, try shifting your mindset to reducing stress. When you imagine the benefits exercise has on your mind, fitness takes on a whole new meaning. Today, challenge yourself to workout and...
Dine in
Cozy, romantic, and satisfyingly healthful – what could be sweeter than dining in? Eating more meals at home not only promises less chance of overdoing it on fatty, processed, or caloric foods, it also saves you money (not to mention reducing waste in terms of takeout packaging and car use). Today...
Confront condiments
Salad dressing, jam, mayonnaise, even mustard – condiments are something most of us grab off store shelves without thinking. But not all condiments are equal. Making smart choices can translate to better health for you and your family. Today, challenge yourself to think more critically about your...
Exercise self-love
One obstacle to exercise is the pervasive feeling that you’re too unfit, overweight, or unattractive to get out there and move. Our response? You’re great however you are because you’re you. Mantras, meditation, non-food-based reward systems, and other methods of thought modification can help you...
Covet Mother Hubbard’s cupboard
Ever fantasize about eating your way toward a truly empty pantry? If that’s what it takes to start fresh, why not give it a try? Something about a full fridge and pantry whets our culinary imagination, but a bare cupboard can also be inspirational when it comes to cooking and meal planning. (Hint...
Find your fat limit
Do you know how much fat you should be consuming daily? Funny, neither did we. The USDA estimates that you should take in 20 to 35% of your total calories from fat, so it’s a different number for everyone, depending on your total calorie needs. More important is what fats you eat: Saturated and...
Make lipstick last longer
Those pesky tubes! Who doesn’t get to the bottom of a lipstick tube, only to find there is still a trove of color left in the bottom and no way to get it on your lips? Today, challenge yourself to get your makeup money’s worth by making a “painter’s” palette out of all your end-of-tube favorites...
Dog it
Man’s Best Friend needs his daily jaunt – and so do you. Why not introduce the two of you to a new activity that has a sporty feel? Today, challenge yourself to up the athletic ante on your daily walk. Toss a disk, play keep away, chasing other furry friends, or just racing each other along a trail...
Plant a flower on your plate
Edible blooms and floral herbal infusions are appearing in all sorts of foods these days. From exotic herbs like apple and chocolate mint to hibiscus and rosemary, flowering herbs are surprisingly adaptable to savory and sweet dishes – and even cocktails. Today, challenge yourself to gild the lily...
It’s spicy, not dicey
This year, cayenne and red chiles are being used to spice up everything from desserts to cocktails to fish. These hot peppers add a dash of heat to everything they touch, but you can control the spiciness and enjoy their flavor any way you wish. Today, challenge yourself to use chiles in one of your...
Go metric
The global standard of measurement is metric, and this standard includes the burgeoning field of environmental science and, more broadly, the green movement. So why is the US one of only three holdouts clinging to customary measurement? (Increasing gas prices and the need to quantify them more...
Think small
Often, we’re so busy aiming high – and big – that we forget how motivating it can be to set smaller, more realistic goals. Instead of cycling for an hour, try 15 minutes. Or, climb one set of stairs instead of three. Setting more doable goals not only increases chances of success, it is more likely...
Shut off pilot lights in the off-season
Gas-powered wall heaters use a small pilot light. Though necessary in winter, they burn continuously in warmer periods too, wasting gas and costing about $6 per month. Today, challenge yourself to call your local gas company and schedule a time to have your pilots turned off.
Make your own laundry detergent
Commercial sudsy stuff can cost 30 cents per load – or more, depending on brand and outlet. Homemade, on the other hand, can run as little as 3 cents! Best of all, when you make it yourself you control the ingredients, which allows you to aim for better home air quality, less paper packaging waste...
Make old thinking new again
Rags, washcloths, mops, diapers…the list of things that we once reused and later made disposable is long and contentious. Trying one of these old-yet-new-again products raises the question: Can you make a difference without sacrificing your own comfort, convenience, or hygiene? Today, challenge...
Be a borrower
Are you having trouble finding time to workout? A great way to add “anytime” workouts to your repertoire is to check out fitness DVDs from your local library. Today, challenge yourself to login to the website at your local library and create a fitness dvd “want list”.
Have a mid-morning snack
Who hasn’t let hunger creep up so far she attacks that lunch plate like a sled dog come midday? Mid-morning snacks are very important for keeping hunger at bay and making smart, healthful choices at lunchtime. Today, challenge yourself by adding a reasonable snack to your diet around 10:30 or 11:00...
Eradicate radon
Do you have a basement? Then take note: The EPA estimates that one in every 15 American homes has elevated levels of radon, the second-leading cause of lung cancer in the US. This colorless, tasteless gas occurs naturally from uranium decays in soil and water, and tends to move up through cracks in...
Preach the principles of Parkour
Developed by French urban warriors, Parkour is the art of using your body to help you overcome obstacles wherever you are. Parkour aficionados leap over walls, scale fences, run freely through the streets, and generally use their bodies as efficiently – and primally – as they can. Borrowing some of Parkour...
Have spice, will travel
Spices formerly linked to a single cuisine are crossing over: Turmeric, cinnamon, cardamom, coriander, cloves, Aleppo pepper, and blends like India's garam masala will travel cross-culturally. Take advantage of this new globalization of flavor! Today, challenge yourself to learn about and use an...
Go it together
Exercise is healthy. Social interaction? Ditto. Exercising in groups? A double dose of goodness, according to several recent studies. Specifically, exercising with others may have psychological benefits, like preventing postpartum depression and helping manage post-cancer grief. Today, challenge...
Share the harvest
Have fruit, nuts, or veggies growing in your yard? Come time to harvest, you’ll probably have too much to eat yourself. Here’s one way to reduce your “cookprint”: Challenge yourself to ask a local school, volunteer organization, or soup kitchen to help you harvest your bounty – and bring home...
Magnum opus
Wine provides millions the world over with a pleasurable coda to meals and social gatherings. The thing is, how does the wine get there? Answer: By a complex global distribution system that produces significant greenhouse gas emissions. What can you do? Challenge yourself to order larger bottles –...
Get a leg up on crunches
Crunches are a simple way to work your abs. However, with your feet on the floor, it’s easy to fall into the trap of arching the back and working your hip flexors instead. Today, challenge yourself to bend your knees at a 90-degree angle and put your feet up instead. This makes it easier to limit...
Put aside seed money
Seeds and nuts were a staple in traditional diets, and they’re growing in popularity again because of their tasty richness, crunchy texture, and nutritional benefits. Today, challenge yourself to add seeds, nuts, and their oils to your staples. Some tips:
• Use flax seed oil in your salad dressing...
Whiten up
Often thought of as a sour cousin of balsamic vinegar better suited to cleaning than cooking, white vinegar is seeing its star rise as a culinary staple. Its tanginess nicely balances infusions of garlic, basil, and tarragon, as well as cinnamon, clove, and nutmeg on the sweet-spicy side. Blend it...
Take the talk test
One standard of a workout’s rigor is whether or not the participant can pass the “talk” test – being able to carry on a conversation, albeit a breathless one. If you can’t, you may be pushing too hard. Today, challenge yourself to monitor your breath during your workout and making an honest...
Smile for yogurt
Smile for yogurt
We all know yogurt is a good source of calcium for strong bones, and varieties with live cultures are good for digestion. But a new study shows eating yogurt not only helps your bones. Today, challenge yourself to eat a yogurt – and continue the habit once a day.
Cook with a friend
Covet a pal’s luscious lasagna or divine dahl? Invite her over for dinner – hers, that is. She can teach you how to make the dish step by step – and you can return the favor. Today, challenge yourself to invite a friend over to make a feast. Make cooking a special bonding ritual.
Turn on to turnips
Formerly thought of as the poor man’s root, turnips are taking on new pizazz in culinary circles. Puree them for a more nutritious version of mashed potatoes, roast them with other veggies like carrots and place on a pretty platter, or just boil, slice, and dress with salt for a simple appetizer...
Warm up longer
Many of us skimp on warm-up time, leaping right into exercise out of habit or lack of time. In winter, cold muscles require additional warm-up time. Today, challenge yourself to warm up effectively before you work out. Here are some tips for making warming up part of your winter workout and avoiding...
Go for the greenest grape
Gifting a host with a bottle of wine is always nice. Why not an organic or low-sulfite variety? Organic wines are produced using organically grown grapes and are free of pesticides and herbicides. Winemakers typically add sulfites to stabilize wine and prevent spoilage, but a handful of vineyards...
Have fitness, will travel
Whether you have a gym membership that travels or need to find other ways to work out on family visits, doing some research ahead of time ensures you have the right gear and, more importantly, a reason to keep up your routine when you go away. Today, challenge yourself to come up with a master plan...
Stash your trash
How much trash does a person produce each day? Want to find out? Today, instead of throwing out everything you use (e.g. coffee cups, water bottles, fast food wrappers, egg cartons, plastic bags from produce), challenge yourself to carry around a sack with all of your trash inside. You’ll be...
Take an exercise vacation
Everyone knows that exercise is good for you. But so is giving yourself a break once in a while – and feeling good about it. Today, challenge yourself to embrace leisure and skip your workout – without self-recrimination.
Tighten your belt…for real
In lean economic times we tend to fall back on comfortable – and sometimes unhealthy – habits to soothe ourselves. Too much reliance on high-fat, low-nutrient comfort foods, for instance, can offer a fleeting sense of reward. Today, challenge yourself to evaluate any less-than=healthy habits you...
Be a quick fitness study
Barebones or basic workouts in a pinch are fine – but do you have one? A little research will yield a handy list of strength moves, stretches, and weight-bearing exercises that you can take with you anywhere. Today, challenge yourself to write these moves down or, better yet, print out photos...
Choose your workout wear
Cold winter mornings have you choosing hibernation over exercise? Lay out your workout clothes the night before a chilly morning workout. Not only will it help you follow through with your plans, it will also save you time. Today, challenge yourself to pick out tomorrow’s outfit.
_Always...
Sanitize your sponges
Ever find yourself wishing you could scrub your sponges? Here’s a better idea: microwave them or run them through the dishwasher. In 2007, the Agricultural Research Service (the principle research agency of the USDA) did a study comparing how many pathogens, yeasts, and molds were killed by various...
Embrace off-season activities
Exercisers: Why not try something completely different? If it’s chilly outside, warm yourself with a dip in the indoor pool. If it’s raining too hard to go for your run, find an indoor track. Love your weekly tennis matches but the snow’s got you down? Find some indoor courts…or try out ping pong...
Reluctant veggie? Go “flexitarian”
If you love the flavor of meat but want to eat less of it for nutritional reasons, try going “flexitarian.” Simply put, flexitarians mainly eat a plant-based diet, however they occasionally eat fish, chicken, and meat dishes. Today, challenge yourself to eat like this for a day or plan on doing it...
Do something you’d rather avoid
Not a green thumb? Plant a tree. Hate getting wet? Sing in the rain. Is there something you just can’t stand the idea of doing? Today, make an effort to face up to your fears, misgivings, or repulsions by giving something you dislike a second chance. Although you may not always end up embracing it...
Think hydrate over hibernate
Winter weather can be as drying as heat, so remember to get the water you need to replace what you’ve lost. As a general rule, experts say adults need about eight 8-oz. glasses a day. Average exercisers need 1.5 to 2.5 glasses more. Today, challenge yourself to rehydrate with nature’s best drink at...
Don’t sweat it
Do you really have to be drenched in sweat to see cardiovascular results from your workouts? Not necessarily. Rate your winter workouts not in terms of (chilling) sweat, but with a heart-rate monitor. You’ll be surprised how inspiring it is to track your progress and the intensity of your workouts...
Give spuds a starring role
Potatoes often get short shrift as a nutrition source. But new studies show that they can have many beneficial phytochemicals. Today, challenge yourself to eat a potato the natural way: baked, plain, and topped with fresh veggies.
Push yourself
Here’s a just-move-it idea: Do a push-up for every snack you sample today. Not only will marking your indulgences make each choice a more mindful one, you’ll enjoy the benefits of increasing your strength push-up by push-up! Today, challenge yourself to start this program with a double set...
Resist it
Resistance bands are a handy, affordable way to bring your workout with you, and can be used to work your whole body. They’re a real boon in wintertime, when bad weather often makes outdoor activities difficult. Today, challenge yourself to pick up a band (or two) in light, medium, or heavy...
Have some heart on Valentine’s Day
How many trees are felled to make those glossy, glittery valentines every schoolkid exchanges each year? Answer: Too many. Fortunately, there are fun, from-the-heart alternatives. Today, challenge yourself to show someone you care with one of the following green “love” ideas:
• Homemade baked...
Have fitness, will travel
Whether you have a gym membership that travels or need to find other ways to work out on family visits, doing some research ahead of time ensures you have the right gear and, more importantly, a reason to keep up your routine when you go away. Today, challenge yourself to come up with a master plan...
Limit non-recyclable purchases
How many throw-aways should you throw away your money on? That’s really up to you. But here’s a fact: Choosing recyclable items whenever possible reduces waste. Today, challenge yourself to think about an item’s packaging, recyclability, and disposability before you make a purchase, with the...
Switch night and day
If you’re normally a nighttime workout maven, consider switching to morning or midday workouts as the days shorten. Why? Not only can it provide a physical boost as you try something a little different physiologically, it can also help keep things fresh psychologically. Plus, studies show people...
Stock up on strawberries
Frozen or fresh, these naturally sweet treats deliver a healthy dose of antioxidants. Today, challenge yourself to incorporate a cup of strawberries into a meal. Try topping yogurt and Kashi granola with a handful, mixing them with cereal, or eating them with a piece of dark chocolate.
Write a stretch cheat-sheet
For many people, winter means cold weather when outdoor exercise is simply out of the question. Stay in touch with your body by creating – and following – a home stretching routine that keeps you limber and relaxed. Today, challenge yourself to write down 5-10 of your favorite stretches to do every...
Embrace isometric
Can you fit exercise into your leisure time this winter? In a word, yes! If sit-ups during a football game intermission are not your style, try isometric movements like flexing your abdominals or glutes instead – nobody but you will ever know. Today, challenge yourself to perform isometric moves...
Make leftovers into salad
Green beans, Brussels sprouts, leeks…the list of veggies that can be transformed from hot, dinner side dishes into delightful, lean salads is long and varied. Today, challenge yourself to make a little extra at dinner tonight and save your leftovers for salad. When you wake up tomorrow, quickly...
Turn kids into cooks
Make stocking stuffers tasty
Small packages of natural and locally grown gourmet foods make great stocking stuffers and miniature gifts. Today, challenge yourself to think outside the standard gift box and put these natural goodies on your gift list. Some ideal items include: honey, syrup, jam...
Solar-power your car battery
Here’s a way to let the sunshine in: Portable solar battery chargers can be used to power 12V engines in cars, motorcycles, trucks, boats – even RVs and mowers. As with other solar technologies, they use the power of the sun to build electrical voltage. Sometime this week, challenge yourself to...
Check your showerhead
Today, challenge yourself to test your showerhead and find out whether you could be saving some serious water by installing a low-flow model. Here’s how:
• Put a bucket into your shower and fill it with 2.5 gallons of water.
• Mark the water level. Then empty the bucket.
• Put the bucket...
Make fitness a to-do
How often does exercise rate your daily to-dos? Is it just something you hope to fit in after you’ve accomplished everything else? Today, start by challenging yourself to keep to your regular standards – or raise them – by adding your exercise goal to your written to-do list every single day...
Install faucet aerators
Are you serious about conserving water in your home? One of the best ways to do this is to install aerators on your faucets.
Unsure about whether you need aerators? Look at the side of your faucet spigot — right where the water comes out. If an aerator is already installed, you will see its flow...
Make peanut better
Love the taste of peanut butter but want the nutritional benefits of almond butter? Try a blend of the two! Today, challenge yourself to slide a wholesome layer of rich, nutty almond butter in between your P, B and J – or pair it with honey for a real treat.
Be a softy
A good way to remember “good” vs. “bad” fats: Healthier fats like mono- and polyunsaturated varieties are typically liquid at room temperature; harmful trans- and saturated fats are generally solid. Today, challenge yourself to do the sight test as well as relying on memory and knowledge when it...
Trek your food home
Shopping for foods at the local farmers’ market not only gets you outside, it lends itself to lots of walking and carrying – in short, great exercise! The next time you go shopping, challenge yourself to bring a backpack to the farmers’ market and walk your purchases home.
_Always consult a...
Spend a quiet evening
Instead of reaching for the TV remote or other electronic media, tonight challenge yourself to read, talk, walk, or just sit companionably quiet. You’ll be surprised how rejuvenating it is to be alone with your thoughts or share some mellow conversation.
Bring nuts to the table
High in good fats and nutrition, many types of nuts are ideal finger foods. The next time entertain, challenge yourself to set out some nuts as snacks.
Learn to love lentils
With fiber, protein and little fat, lentils are a great substitute for meaty meals. They're easy to cook and most varieties don't even need soaking. Today, challenge yourself to whip up a dish that includes lentils.
Be nimble and quick
Agility is often overlooked as an important part of fitness. When you increase yours, you’ll find that athletic games become all the more rewarding. You’re much more likely to respond faster. Today, challenge yourself to put your muscles to the test – do something that increases your agility. Try...
Coast on snow
Snow, speed, and simple pleasure — for many, sledding is childhood. This winter, challenge yourself to journey someplace snowy for at least one day of good old-fashioned sledding.
_Always consult a physician before starting any exercise routine._
Reduce your debt
Anyone who has high credit card debt knows that it can cause stress. And stress has been consistently proven to be bad for your health. Today, look for ways to reduce your credit debt and make a plan to achieve it.
Be a puddle jumper
Whether you’re leaping over a puddle or aiming to make a big splash, puddle jumping is a childhood pleasure that never gets old. If it's wet outside, challenge yourself to don your rain boots and leap over – or into – every puddle you spot.
_Always consult a physician before starting any exercise...
Glide across ice
Lively, exhilarating and even romantic, ice-skating is fun no matter what your skill level. Don’t live in a cold climate? No problem: Manmade rinks abound, and with music and games as part of the package, you’ll have a grand time. Plus, it’s great exercise! Today, challenge yourself to find a rink...
Spice up your toppings
Applesauce with pork. Jelly with lamb. Hot cider. Many sauces and toppings can benefit from judicious use of the exciting natural flavors of herbs and spices. Today, challenge yourself to put a new spin on an old favorite. Add the ingredients of one of your favorite dishes to your grocery list and...
Drink and stair
Here’s a party idea: Keep track of how many holiday drinks you have whenever you attend a party. Then, the next day, climb one flight of stairs for each beverage. Today, try out this idea during your day. Every time you drink something other than water, find a flight of stairs to climb.
_Always...
Build a snowman
What do a carrot nose, and two eyes made out of coal mean to you? If the answer is, something you haven’t done in years, it’s time for a change! Today, challenge yourself to escape to snowy parts and build the best snowman ever.
_Always consult a physician before starting any exercise routine._
Have a centerpiece brainstorm session
“Reduce, reuse, recycle” extends to all aspects of life…including entertaining. Today, challenge yourself to be a little thrifty by inviting friends over for a centerpiece brainstorm session. Have your guests bring at least one item to share as a table centerpiece that’s either pre-used...
Make it minty
Mint is a fresh invigorating flavor to pair with winter desserts and beverages. Today, challenge yourself to add a sprig of green to your menu. Some ideas:
• Cranberries with mint
• Mint tea with honey
Pick up sticks
Have a fireplace? Rather than buying all your wood at the supermarket, why not try gathering a little too? Wood gathering is a great way to get out and moving during winter, especially with family and friends. Walking, bending and picking up twigs, branches, and kindling is really great exercise...
Simplify the sides
Why not make your next meal easier by simplifying your side dishes? A healthful and basic way to prepare veggies is to roast them – think winter vegetables like potatoes, yams, carrots, turnips, peppers, and squash. Today, challenge yourself to keep your side dishes simple by adding one to the menu...
Host a green screening
Want to raise environmental awareness, hang out with friends, and watch a good movie all at the same time? Tonight, challenge yourself to invite people over for a “green” movie night.
Screen Al Gore’s, “An Inconvenient Truth,” or “March of the Penguins,” or “Erin Brockovich,” or “Koyaanisqatsi”...
Get fit during a flick
Lots of us spend time on the sofa watching holiday movies this time of year. That doesn’t mean you have to remain sedentary for two hours! Today, challenge yourself to incorporate push-ups, sit-ups, or treadmill time into the equation, either mid-film or during intermission.
_Always consult a...
Water it down
Cocktails are part of celebrating – and sometimes part of why we don’t feel quite so good later. If you’re attending a holiday party – challenge yourself to alternate every drink with good old-fashioned water.
Declare your fitness intentions
Worried about sticking to your regimen this season? Make sure your family and friends know about your goals ahead of time so they can help you work toward them. People will be much more likely to encourage you if you make it clear how important your fitness is to you. You can even make this favor a “gift...
Be a worker bee
Want to move more during this season of rich foods and leisurely parties? Get to work. Running a household requires stamina – especially if you choose the right jobs. Today, challenge yourself to help your hosts with the hardest housework (e.g. vacuuming, raking leaves, shoveling snow, taking out...
Stroll with holiday cheer
The soft glow of warm lights, a brisk breeze in your face, a few words with friendly neighbors’…such are the varied delights of strolling through your neighborhood sharing the joy of holiday décor. Today, challenge yourself to take a walking tour of holiday houses in your area.
_Always consult a...
Start a new family tradition
Though we all enjoy good food and good company during the holidays, lots of families also welcome a yearly football or soccer match. Today, challenge yourself to add fitness to your family’s celebration Some ideas:
• Team up for ultimate Frisbee, football, soccer, or basketball.
• Go alternative...
Go caroling
‘Tis the season to put on those boots and parka and hit the street with your friends, sheet music, and a mug of cocoa! Caroling is one of the simplest and most rewarding of holiday pleasures. Challenge yourself to find a local singing group or organize your own caroling team.
_Always consult a...
Delve into decorations
It’s that time again: Whatever your holiday box contains - ornaments, menorahs, or mkeka mats - holiday decorating is a spirited way to get moving and get your home feeling festive. Today, challenge yourself to tackle one ambitious decorating task, from hanging lights and dressing trees to...
Move more this holiday
For most of us, the holiday season involves a lot of socializing, overeating and couch surfing. Try something different this year by making it a point to move a little when you’re tempted to spend the whole day lounging.
Today, challenge yourself to make a list of ways to keep active in the off...
Stress less
For many, holidays equal stress as we find ourselves in unusual or pressured circumstances. Engaging in stress-relieving exercise can help. Among other benefits, exercise is known to increase feel-good endorphins, encourage a meditative state of mind, and better your mood. Today, challenge yourself...
Pool to school
Currently driving the kids to school when other modes of transport exist? If options like busing, walking, or biking aren’t convenient, try reaching out to other parents; you may find another chauffeur and save on both energy and time. Challenge yourself to initiate contact with classmates’...
Improve your elliptical
Elliptical machines are aerobic devices that allow you to get a great low-impact cardio workout without pounding your joints. Today, challenge yourself to schedule a day at the gym when you try out the elliptical machine. Here are a couple hints for maintaining optimal form:
• Grip support handles...
Home-bake your presents
There's something about receiving gifts that have been baked from scratch - they taste delicious and they're thoughtful too. Today, challenge yourself to look at your holiday shopping list, singling out the people you suspect would really appreciate home-baked goodies. Then, identify a healthy...
Get your iron
Iron is as strong as its connotation: The mineral carries oxygen in both blood and muscle. Not getting enough can put one at risk of iron deficiency anemia. However, getting too much is also unhealthy because your body stores extra iron in muscles and tissue.
To minimize your risk of too much...
Host a toy swap
If you think there’s enough kid stuff in circulation already, try trading up for the holidays. Here’s how it works: Challenge yourself to organize an event where you and your friends – or neighbors, classmates, etc. – bring your gently used toys, books, and even clothes. Have participants label...
Set a weekly goal
What’s in a week? The difference between a daily routine and extra motivation.
Today, challenge yourself to write down a goal (e.g. running for 5 more minutes, losing a pound, getting to the gym 3 times) and make a plan for the next seven days for getting there.
_Always consult a physician...
Break a sweat
How much should you sweat when you’re working out? Obviously, the answer is different for everyone. Factors like fitness, weight, ambient temperature and genetics play a role. Still, experts agree that sweat is one part of the exercise intensity picture. For example, moderate exercise usually...
Automate dishwashing
Doing the “washing up” by hand may be the good, old-fashioned way – but it also wastes energy. The newer ENERGY STAR-qualified dishwashers use half as much energy as washing by hand – and 5,000 less gallons of water per year. Clearly, energy and cost savings add up quick with these devices (which...
Throw a wholesome holiday party
Although you might not associate holiday parties with healthy food, it doesn’t mean you can’t sneak some better-for-you options into your spread. There are lots of wholesome recipes and finger foods that are tasty and will please your guests. Here are just a few options:
• Casseroles with whole...
Install a shower shutoff
Surprise: There’s a simple button that can snap off your shower spigot flow while you lather up, saving gallons of water! Who knew? And models like the Rain Saver Inline cost less than $10.
Today, challenge yourself to trek to the local hardware store and buy one of these nifty devices. Then...
Redefine run of the treadmill
Reviewed your treadmill form lately? Proper form is not only better for your workout, it’s safer too. Today, challenge yourself to schedule some time to head to the gym and get on the treadmill keeping these tips in mind:
• Never walk or run while leaning on or hanging from the support bars.
•...
Get to know dulse
Dulse’s intense flavor is unique even in the world of intensely flavored sea vegetables. Many people develop a craving for the salty taste of dried dulse. Here are some ideas for introducing this vitamin- and mineral-rich veggie into your diet:
• Snip it into small pieces and sprinkle it like an...
Set a monthly goal
Feel like you’ve hit a plateau fitness-wise? Today, challenge yourself to move beyond it. Here are some ideas for making it happen:
• Decide where you want to be a month from now.
• Working back from you goal, break your mission down into weekly and daily steps.
• Add those steps to your...
Green-up your workout gear
Earth-friendly workout gear abounds -- who knew? From recycled yoga mats to earth-friendly shoes, there are a host of options available. Perhaps most important: Consider how you travel to your workout site (why drive when you can walk or ride your bike?). Today, do a few minutes of Internet research...
Spruce up your centerpiece
The edible dining table centerpiece is a brilliant idea: beautiful, colorful whole foods right at your fingertips. Not only does it provide an esthetic link to the season’s bounty, but it reminds diners of healthier options when it comes to snacking and desserts. Today, challenge yourself to do...
Mind your omega-3s
Most of us have heard that omega-3s are good for you. But how do can you get a regular dose of heart-healthy fat besides popping a vitamin? Start with the top contenders: fatty fish like salmon, tuna, herring and sardines; flaxseed; soybeans; and oils from those foods. Today, challenge yourself to...
Give rowing a go
At the gym, many of us use treadmills, ellipticals and stair climbers. But it can be an extra hurdle for us to brave the world of the upper or full-body workout devices. Our suggestion? Try the rowing machine.
Among other benefits, you’ll burn calories and strengthen your core – pretty...
Props to you
Crave an impromptu yoga, Pilates or strength workout but have no props? No problem. If all that’s standing between you and an at-home workout is a dumbbell, block or stretchy band, you can improvise safely and get a great workout to boot.
Today, challenge yourself to do an impromptu workout-at...
Get an advanced degree in flax
There’s a wealth of information on flaxseeds out there, which is great…but sometimes confusing. Supplement or food source? Ground or whole? Plus, how can you know whom to trust? First, go to a source with a medical review board that peer-reviews all its publications — Mayo Clinic, for example...
Switch to mini-solar power
Forever forgetting to recharge your cell phone? One way to power your phone up and treat the earth kindly at the same time – without even plugging in! – is to invest in a universal solar charger.
Available for between $50-$95, most devices are compact and can easily fit in your knapsack. They...
Green up your greens
When it comes to greening up a salad, it’s easy to think, what’s there to add? Microgreens are a great way to boost nutrition and add more complex flavor. What are they? Microgreens are actually small, delicate plants – salad greens, herbs, edible flowers, and leafy veggies. Examples include...
Dig up minerals
If regular makeup irritates your skin or you’re concerned about toxic substances, try mineral makeup instead. Mineral makeup was actually created in the 1970s but didn’t catch on widely until recently. Made from natural, finely ground earth minerals, it was conceived as an alternate to the dyes...
Drain naturally
Is your sink clogged up again? Instead of using toxic products to drain it, try a homemade baking soda and vinegar mixture instead. Today, challenge yourself to create a list of alternatives home solutions. That way, the next time your sink does back up, you'll know just what to do. Here are some...
Seed your salad
Toss your usual yummy mix of veggies...then throw in a handful of seeds. Often overlooked when it comes to assembling a salad, seeds boast a complement of healthful fats and are a flavorful substitute for high-calorie, high-fat dressings.
Today, challenge yourself to eat a salad at lunch or...
Respect your sleep space
The National Sleep Foundation says stimulating devices like TVs, computers and workstations have no business in our sleeping quarters. And where kids are concerned, the American Academy of Pediatrics backs them up, calling healthy bedrooms a “media-free zone.”
Today, challenge yourself to...
Bust your bottle habit
Water bottles, vitamin waters, bottled teas – all sound good and healthful, but all foster waste.
Today, challenge yourself to go cold turkey on single-use bottles, period. Some ideas for making the change:
• Invest in a filtration system at home and use tap water.
• Purchase a few reusable...
Infuse your water with flavor
First it was vitamin-enhanced, flavored water. Now herb- and fruit-infused water is all the rage. These refreshing concoctions elevate water from ho-hum to hooray (they’re a great choice for parties or showers, too).
Today, challenge yourself to make some homemade infused water. Here are some...
Expand your sport horizons
Women: Ever thought about trying a traditionally male-dominated sport? Pastimes like football, hockey and rugby can be rewarding – and are attracting more women all the time. If spreading your wings athletically is important to you, today challenge yourself to do some research and find a league...
Color your hair safely
People have been fascinated by hair color since the beginning of time. Unfortunately, artificial hair color tends to be loaded with chemical agents. You can reduce your exposure to them by shopping for low-dose formulations rated on the Environmental Working Group’s Skin Deep database. “Natural”...
Learn about the ‘dirty dozen’
That $4 organic avocado got you stymied? Good news: According to the Environmental Working Group, some produce retains relatively low pesticide loads, including avocados, onions, pineapples, mangos and sweet frozen corn. However, other produce retains pesticides at much higher levels. Here’s a list...
Pack your power
There are backpacks that can carry a solar charge which is powerful enough to run your personal gadgets? Get out! Turns out it’s true: Powered by monocrystalline cells, these waterproof, scratch-resistant, UV-proof solar packs can fire up everything from cell phones and digital cameras to GPS...
Tinker with toast
Butter isn’t the only game in town for topping your toast. If you’re seeking more positive nutrition, try almond butter, hummus, low-fat cheese, brewer’s yeast or a drizzle of olive oil. In the next 24 hours, challenge yourself to reduce your reliance on high-fat butter by topping your toast with...
Delight in chocolate
If you’re going to indulge in a sweet treat, make it dark chocolate instead of milk. Studies have shown that dark chocolate not only contains antioxidants – known for gobbling up free radicals that are associated with heart disease – but may also lower blood pressure. Take note: This is not a...
Spread the word about rice
If you’re good at vocabulary, you can work those words and donate rice via the UN World Food Program at the same time. FreeRice is a unique project that enables you to take a vocabulary test in order to donate food. For every word you get right, the organization donates 20 grains of rice to the...
Dim the lights
Low lighting uses less energy and prolongs the bulb’s lifespan. You can save on energy expenses by installing and using dimmer switches whenever possible. Today, challenge yourself to add installing a dimmer on one light fixture to your to-do list. Then schedule a date to do it.
Read about it
Want to learn about healthy living, but don’t know where to begin? Start small by subscribing to a healthy living magazine. Not only will you enjoy up-to-date news, it will arrive in portions you can handle (and implement). Today, challenge yourself to visit a bookstore or other large newsstand and...
Bound up the stairs
Don’t just take the stairs today – run them. Sound intimidating? Just remember that if you can only do five steps comfortably, there’s nothing wrong with that. Everyone has to start somewhere. Today, challenge yourself to skip the elevator or escalator and add two stairs every time you run a flight...
Eat some high-energy foods
Eating pro-energy foods can be as simple as adding a little more of some delicious staples and consuming a little less coffee, refined sugar and simple carbs. Your go-to foods? Lean proteins like fish, nuts and seeds, whole grains, whole fruits and vegetables, legumes and tea. Today, challenge...
Make your digestive tract happy
Fermented foods like miso, kimchi and tempeh aren’t just uniquely delicious – they’re nutritional powerhouses. Why? Probiotics. These so-called “good” bacteria are vital to keeping your digestive system healthy and happy, and fermented foods are full of them. Today, challenge yourself to broaden...
Just say “om”
If you’ve ever done yoga, you’ve probably encountered omming, the calming chant yogis the world over use as part of their practice. Adding a few oms to your day can make you feel really relaxed – and might just reconnect you to the universe. Today, challenge yourself to om before breakfast, during...
Bee healthy
Natural bee products - like honey, pollen, royal jelly and propolis - are full of amino acids and bioflavonoids. Plus, they offer unique flavors nutrients. In the next 24 hours, challenge yourself to add a bee “keeper” to your meal: a dollop of honey on toast or in tea, or a supplement that...
Demystify vitamin D
Vitamin D is vital for healthy bones and teeth. Also known as calciferol, it is found in animal foods and also converted in our bodies from UV rays. Some claim that vitamin D is not a “real” vitamin at all, because it has to be metabolically activated before it can be made biologically active...
Workout in the pool
Do you run? Try it in the shallow end of a lap pool. Stretching is another option, as is plyometrics (leaping against the force of gravity, or in this case, water weight). Kickboxing fans, take note: Every roundhouse will be harder underwater. The next time you workout, challenge yourself to get...
Try non-contact boxing
Non-contact fitness boxing is great exercise. Plus, it doesn’t require fancy choreography and it’s great fun. Offered at health clubs and gyms everywhere, it can also be practiced in front of the mirror at home (assuming you’ve studied up on proper form, of course). This month, challenge yourself...
Vet your vegetable oil
Just because vegetable oil often appears on lists of so-called “good” fats doesn’t mean you shouldn’t carefully consider its nutrition. Many processed foods, for instance, contain hydrogenated forms of the oil, a process that turns unsaturated fats into more harmful saturated ones. Today, challenge...
Research rehabbing an injury
Does a sore shoulder prevent you from playing tennis? Or a tricky knee make soccer a distant memory? Many of us accept old injuries as part of aging. But it doesn’t have to be like that. With today’s healing regimens, mind-body techniques and other therapies, there’s no reason to let injuries...
Light a fire: inspire
When was the last time you inspired others to make positive changes? Sometimes, it’s motivation, pure and simple, that matters. And, often, that motivation comes from outside sources. Whether it’s volunteering, leading a support group, community organizing, writing an article for publication or...
Thank your ankles
Ankles work hard for our bodies. They propel us upward, absorb shock and accommodate an awesome array of lateral and vertical motions. In short, it’s important to be mindful of them during your workout. That way, they’ll continue to serve you for years to come.
The next time you workout...
Go vegetarian for a day
Across the globe today, people everywhere are celebrating World Vegetarian Day. In fact, every year on October 1 Vegetarian Awareness Month kicks off. Today and every day for the next month, keep your eye out for special events at local food co-ops, libraries, health care centers, or colleges where...
Suggest a simple living idea
Everyone has something valuable to teach. And it’s fun to get new ideas from others, right? Since we’re all thinking about simplifying our lives this month, let’s see how many ideas we can collect here.
Today, challenge yourself to think about ways you’d like to simplify your life. Then, write...
Back up
Four out of five Americans will experience back pain during their lifetime. Sounds like a reason to take a few simple steps toward protecting your back, doesn’t it?
The next time you workout, challenge yourself to assess the strength of your back and to pay attention to how you’re holding it...
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 dark chocolate (flavonoids)
• Sesame seeds (vitamins and minerals)
• Nut butters or nuts (protein...
Think yogically
Whatever the discipline, yoga is about more than just manipulating the body; it’s about opening your mind to new possibilities. Today, challenge yourself to apply a yoga precept or two in your life. Some ideas:
• Set aside time to let conscious thoughts go and explore the senses.
• If something that...
Change up crunch time
Even the best-conceived abdominal workouts get old. When was the last time you did something new during tummy time? Adding variety or intensity to your routine can not only help you stick to it, but also enhance your results. Today, challenge yourself to push your ab workout to another level by:
•...
Plan a green wedding
Weddings are a great opportunity to set the tone for your new life – and inspire others. From recycled invitations and vintage rings to minimizing your guests’ driving and donating leftovers, you can do a lot to make it a blissful yet responsible day. Some guiding principles: Stay local with regard...
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 spoil?
Today, challenge yourself to find a couple recipes that use your favorite frozen veggies...
Exercise at the beach
Taking your fitness routine to the beach opens up a whole world of exercise, energy and sensory inputs. If you have access to a beach on a regular basis or are planning a vacation, challenge yourself to spend a little time exploring the pleasure of running or walking at the beach. Some tips for...
Make broth from scratch
There’s something inspiring and wonderfully traditional about homemade stock. Vegetable, seafood, chicken, and even mushroom stocks can be made in advance and frozen for the perfect recipe.
If you’ve never explored this route before, you’ll find it inspires you to tackle more complex recipes...
Gift creatively
Next time you want to show a loved one you care with a gift, try making something yourself. Not only will you likely reuse materials already in circulation, but the recipient will appreciate the effort. Some ideas:
• Make a scrapbook or photo album
• Knit a scarf, hat, or bag
• Paint a photo...
Replenish and recharge yourself
Are you committed to whole living, but occasionally find your devotion flagging? Not to worry: Living up to your ideals takes practice – and, sometimes, even more than that. If your daily habits are sliding away from your goals, today challenge yourself to living yours best life by trying one of...
Explore “living off the grid”
We’ve all heard of the phenomenon: Back-to-the-landers who build their own home, plant a garden, dig a well, install solar panels and wind turbines and call it a day. But what’s really involved in so-called “living off the grid”? What are the risks and advantages of such a life? What kind of...
Create a sacred space
One way to escape the stressors of modern life is to set up a special corner in your house where you can indulge in a moment of meditation or quiet contemplation. Set up a small table and fill it with whatever inspires you – aromatic candles, photographs, special objects. Today, challenge yourself...
Return to a simpler time
Sometimes, modern life and the technologies that support it are actually a step back when it comes to clean living. Here are some tips for living the old-fashioned way:
• Grow your own food
• Walk, bike, take the train or bus to work
• Set personal/family limits on TV, computer, and phone...
Upgrade so-so sewing skills
If a button is beyond you and your wardrobe’s the worse for it, get yourself a needle, thread, and thimble and go at it; you may surprise yourself. Although many of us never graduate beyond reattaching buttons, challenging yourself to refurbish clothing will make you feel terrific.
_(When...
Power up your yoga practice
Enjoying yoga but looking for a higher-energy style? So-called power yoga might be for you. Based on the flow and vigor of Ashtanga, power yoga emphasizes the physical aspects of yoga, rather than the meditative. If you’re relatively fit and interested developing strength and flexibility, think...
Get it done with one
Some household and beauty products can be used for a variety of needs. Some ideas:
• Essential oils can function perfumes or as bath salt fragrances
• Honey is ideal for both baking and as a moisturizing facial mask for dry skin
• Vinegar does double duty as a salad dressing ingredient and a...
List 5 non-essential appliances
If you’ve ever felt like your life and your home was bursting at the seams with the gadgets, now’s the time to take stock of what you really need. Hairdryer, toaster oven, DVD player – what’s it going to be? Decluttering not only frees your mind, it frees your countertop. It also saves on your...
Synchronize your pedaling
Riding a bike made for two is an easygoing adventure. Test-ride one at your local bike shop or rent one for the day to see if it’s right for you. This weekend - or the next time you get the urge to take a bike ride - challenge yourself to hit the pavement in tandem instead.
_Always consult a...
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 yourself to get outside for a few minutes and get your daily rays.
(While some people claim sunscreen...
Get bold with mold
If commercial products and chlorine bleaches don’t appeal to you as healthy mold killers (and why would they?), think about mixing your own product. The next time you clean your house, challenge yourself to give one of these easy recipes a try:
• Several spoonfuls of tea tree oil in a spray bottle...
Fit in friendship
Meeting a friend? Instead of the standard restaurant-and-a-movie, how about meeting outdoors? From there, you can take a walk or a hike, or go for a bike ride. If you pack a healthful lunch, you can end the day with a healthy picnic. Next time you socialize, challenge yourself to fit in fitness. You...
Green up your garage sale
Existing for the sole purpose of passing on pre-owned items, yard sales are inherently earth-friendly. Why not aim even higher? The next time you throw a garage sale, challenge yourself to go even greener:
• Package small or fragile items in reused or donated boxes or packing materials
• Donate a...
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 processed substitutes like evaporated cane sugar, unrefined wheat flour, and canola oil or olive oil...
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 substitutions like fruit, veggies and dip, or whole grain snacks.
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 yourself to write down your beverages every day. At the end of the week, find an online calorie...
Save when soaping-up
Concentrated soaps, like dishwashing liquid and laundry detergent, come in many sizes. Oftentimes, the packaging isn’t about how much of the product you’ll use per washing; it’s related to how much the soap has been diluted. Bigger isn’t better. The next time you’re buying liquid detergent...
Bulk up
Buying products in bulk can save you time and unnecessary trips to the store. Natural food stores, chains, and cooperatives often stock such items as rice, beans, nuts, flour, soap, shampoo, and lotion in bulk. Best of all, you can often reuse many containers (usually at a discount). This weekend...
Plan charitable giving
Philanthropy feels great when you’ve budgeted for it in advance. Today, challenge yourself to create budget and include charitable donations as part of your monthly spending.
Sack your kids’ lunch box
Did you know that your child’s soft vinyl lunch box might contain lead? Although the US Consumer Product Safety Commission maintains that such lead levels are too low to pose a threat, environmental groups suggest getting a lead-free option instead. Lead, a toxic metal that can cause neurological...
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 restaurants and see if nutrition information is available for items on the menu. (Some items can...
Boot up
In the past few years, fitness boot camps have become popular with a wide range of fitness enthusiasts. Set outdoors, these high-intensity workouts promise quick results for people willing to set aside a few hours several days per week. With special classes for women, moms, early risers, and various...
Harvest rainwater
Although the term can be somewhat confusing, harvesting rainwater is anything but. All it takes is a large bucket strategically placed under your roof, a rainy night, and you’ve started. Ready-made barrels with attached spigots make it easy to use collected water on your garden and lawn. According...
Volunteer at a fun run
Are you intimidated by the idea of running a race? One way to get more comfortable with the idea is to volunteer at a running event. Helpers are always needed to serve water, direct traffic, and set up. This weekend, do a little research to find a local running or charity event. Then sign up as a...
Clean up the streets
When you see litter in a park or on a sidewalk, what’s your reaction? Instead of ignoring it, why not pick it up and set a good example? Today, challenge yourself to pay attention to your surroundings and collect at least one piece of litter.
Pull yourself up
Like its cousin the pushup, pull-ups are surprisingly simple and rewarding. To get started, you can install a pull-up bar in a closet doorway. Bars are also usually available at local playgrounds.
This month, challenge yourself to find a pull-up bar (or install one) and add pull-ups to your...
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 rejuvenating to repairing to relaxing. Shiatsu, hot stone, deep-tissue…the possibilities are numerous. This...
Eat fruit every day
Eating a piece of fruit at snack time increases the nutrition in your diet and prevents you from eating less healthy options. This week, challenge yourself to eat one whole fruit every day. Pay attention to how this affects your eating habits for the rest of the day.
_(When logging progress for...
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 your pantry, keeping an eye out for any items that could be substituted for healthier options. Make...
Go grocery trekking
This weekend, challenge yourself to put on your backpack and hoof it to the supermarket. When you get home, you’ll have done your chores and had a workout too.
_Always consult a physician before starting any exercise routine._
_(When logging progress for this challenge, only log as many days...
Host an all-natural recipe swap
Recipe swaps are a delight: Not only do you go home with a slew of tantalizing menus, but you also get to try your hand at your friends’ favorite dishes.
This month, challenge yourself to expand the palates of your friends and be a positive catalyst for healthy change in their diets by throwing...
Sprint down the block
Short bursts of high intensity activity not only increase your aerobic capacity, but also burn more calories. The next time you go for a walk, challenge yourself to add a couple of short sprints or jogs to your routine.
_Always consult a physician before starting any exercise routine._
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 break out of your lunch rut. Wake up a little earlier to prepare something new or visit a new local...
Freshen up your spice rack
Did you know that dried herbs and spices have a shelf life? As they age, they lose a lot of their color and flavor. Depending on whether they’re whole or ground, herbs and spices can last anywhere between six months and two years. This weekend, clean up and organize your spice rack. It might even...
Shop at an ethnic supermarket
Mastering ethnic or foreign cuisines doesn’t have to be intimidating – if you start in the right place. Exploring an ethnic supermarket is a great way to familiarize yourself with ingredients you have only heard about. And talking to fellow shoppers or the store owner also really helps. Challenge...
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 to your eating habits but you’re not sure where to start, it might be a good idea to consult a...
Decide on diapers
Many eco-minded people assume that cloth is the greener choice when it comes to diapers. Not always so: Depending on your location, your local landfill situation, and many other factors, disposables may actually use less energy.
While disposables fill our landfills and often contain harsh...
Banish weeds with water
Sounds unlikely, right? Not when you use a kettle of boiling water. Simply pour a thin stream directly on top of unwanted plants and you’ll kill them without using any harsh chemicals. For weeds with especially deep roots, like dandelions, try digging out a bit of the top and pouring the boiling...
Make contact
Contact sports aren’t just for the bold and initiated. From aikido and judo to basketball and football, there are lots of options that suit every fitness style. If you’ve been enjoying solo sports lately, challenge yourself to explore contact sports. This weekend, do a little research to find some...
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 bacteria is to ensure that teeth are as healthy as possible by visiting your dentist twice a year...
Go with glass
Some plastics contain known toxins, including phthalates and bisphenol-A, among others. We think it’s time to give glass another shot, especially the shatter-proof kind. A bonus – glass food containers work great in the microwave. Today, challenge yourself to take inventory of your plastic food...
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. It doesn’t take much to inspire healthier daily choices.
Push yourself
Few exercises are as basic – or as productive – as the humble pushup, which help you feel stronger in a matter of weeks. You can modify them to fit your individual fitness level – try them on your knees or your toes, legs together or spread. This month, challenge yourself to do 2-3 sets of 10...
Host a vegetarian potluck
Potlucks are an excellent opportunity to experience new dishes while you spend time with friends. They’re also great for expanding your recipe collection. Some tips for a successful event:
• Have everyone bring printouts of their recipes, or upload them to a group website.
• Photograph the...
Hem away your day
Tall folks aside, most of us spend considerable amounts of cash hemming and tailoring too-long trousers. Shortening pants is a useful skill and a solid building block for more complicated tailoring. Plus, being self-sufficient feels great. Since sewing clubs are springing up in cities nationwide...
Sweat it
If you work out in a gym, chances are you leave before you’ve taken advantage of all the amenities, like the sauna or jacuzzi. The nice thing about them is that they help your muscles relax after exertion. The next time you’re at the gym, challenge yourself to make post-exercise-relaxation as...
Have a whole grain day
Want to feel really good for a day? Plan an entire day’s menu around whole grains. Easily incorporated into everything from pilafs and pastas to breads and stews, whole grains not only help you get your fiber, they can also provide you with lots of other key nutrients. Today, challenge yourself to...
Inspect your cutting boards
When was the last time you examined your cutting boards? Disinfecting these frequently used cooking surfaces is a necessity. What are the best practices? Some tips:
• Use separate boards for handling meat and veggies/breads
• Wash with hot soapy water after each use
• Handle tough stains with...
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. It’s also great for cutting extra fat and calories that come from creams without sacrificing taste...
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. Increase snacks that don’t contain any preservatives or artificial ingredients. Snacks that include...
Glad tidings
Live near a beach? This weekend, why not check the local tide report and head to some tide pools. There, you can scramble over rocks, discover hidden treasures, be inspired, and feel rejuvenated. Challenge yourself to get outside and observe new life forms – and get a workout to boot.
_Always...
Refrain from the plane
Planning a trip to a far-flung destination this summer? If the size of your carbon footprint is important to you, you may want to consider a vacation that doesn’t include air travel, which is notorious for its high CO2 emissions.
If you can’t avoid air travel, consider purchasing carbon...
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 all it takes to make them a reality. Today, write out your eating goals and post them some place where...
Up your upper-body strength
There are numerous health benefits associated with strength training. Yet many people neglect their biceps, triceps, lats, deltoids, and pecs. Upper body strength has many rewards: a leaner, more defined physique and a higher total muscle mass (leading to increased metabolism). Better still, you...
Start a scrapbook of family recipes
Collecting family recipes puts you in touch with your history. It’s also a great way to preserve a food legacy for your children and to get in touch with people you might not have talked with for a while.
This month, challenge yourself to identify people in your family who might have access to...
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 grab when you feel like snacking. This week, challenge yourself to schedule 1-3 ‘chop’ days. Use...
Tour an organic farm
Visiting an organic farm can be an exhilarating experience for children and adults alike. Many tours focus on sustainability, education, and farming best practices. And some even end the day with a meal cooked with the farm’s freshest produce. This weekend, challenge yourself to find an organic...
Make a recommendation to your local market
Supermarkets are always soliciting customer feedback, but have you ever given any? Most markets are happy to stock desired products, particularly if they know regular shoppers will make a special trip to buy them. Challenge yourself to request natural foods at your market and raise the awareness of...
Greenify your kitty litter
Millions of tons of clay cat litter end up in city landfills each year. Plus, the clay is harvested through strip mining. Thankfully, there are now biodegradable, compostable, septic-tank and corn-based options that take the stink out of your litter’s environmental performance. The next time you...
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 health-conscious ones on your shelves? Today, evaluate your cookbooks and decide if it’d be a good...
Measure your middle
Excess abdominal fat is commonly used as an indicator of less-than-optimal fitness. Today, challenge yourself to get out your measuring tape and take an honest look at your measurements. Then, write them down in a log. This is a great way of having quantitative evidence that your workouts are...
Summer with squash
Although often thought of as a winter veggie, squash also has a summer season too. Zucchini, crookneck, straightneck – summer squashes come in a variety of shapes and sizes. Challenge yourself to take experiment with this versatile vegetable by adding it to one of your meals. Some ideas: mix it...
Eat for summer
Summer is a great time to streamline your diet and eat locally as well as healthfully. Since today is the first day of summer, challenge yourself to incorporate summer eating habits into your day. Here are some tips for eating with this season:
• Munch on summer fruits or veggies like berries...
Save face
It might be time to give your face-washing regimen a makeover. While water alone cannot dissolve the pollutants of the day, using too many products may be comedogenic. And harsh scrubbing can damage delicate skin. What to do? Challenge yourself to do a little research about natural face washing...
Walk away your holiday
Some cities are made for walking. Why not make your next travel destination one you can explore on foot? From Venice and New York to Provence and the Greek islands, there are hundreds of places that are richer when seen from a slower pace. The next time you plan a trip, challenge yourself aim to get...
Lighten your load
If you’re concerned about the environment and water usage, it may be time for a new clothes washer. According to Energy Star, a newer energy-efficient washer can save you about $550 in operating costs over the course of its lifetime due to its lower energy and water usage. Today, challenge...
Soup up your leftovers
When food was scarcer and resourcefulness was essential, meat and veggie scraps were rarely discarded. From potatoes and carrots to chicken and squash, almost anything can be thrown into a soup pot or collected for a tasty broth. Add a little salt, pepper, herbs, or spices and you’re sure to cook...
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 more active role in your body’s health and well-being. In addition, learning about alternative...
Bean me up
It’s hard to beat the flavor of beans cooked from scratch. From cassoulet to refried beans to split pea soup, dried beans and legumes are a favorite the world over. If time is an issue, start your foray into bean cooking with lentils – most varieties cook in 30 minutes or less.
This weekend...
Dine with dad
When was the last time you not only shared a table with your father, but also cooked him a meal? Sometime this month, make an effort to cook a meal for your dad. Surprise him with a finished feast or converse over the slow cooker.
Spring clean your media storage
Recycling your CDs and DVDs is as easy as contacting the Compact Disc Recycling Center of America. Currently sponsored by several CD/DVD manufacturers, this organization runs recycling centers and even provides collection boxes if you need to mail them – and it’s all free! Now that you’ve gone MP3...
Spring into healthful eating
With new kinds of fresh fruits and vegetables popping up in local markets, spring is a great season to make positive changes to your diet. Strawberries, asparagus, and snap peas are just some of the tempting options becoming available. Plus, warmer weather makes a trip to a farmer’s market a real...
Fit in knitting
Who hasn’t watched a knitter calmly sitting for hours on a plane or in a queue, creating something homemade and lovely? Recently, knitting is enjoying a renaissance, and classes and social groups abound. Challenge yourself to learn this meditative and useful hobby.
(When logging progress for...
Spice things up
From cinnamon and nutmeg to cardamom and turmeric, spices turn ho-hum dishes into something special. Today, challenge yourself to spice up one of your meals.
Water your garden right
Gardens are gorgeous - and potentially a waste of water. However, there are ways to conserve this valuable resource and enjoy your garden at the same time. It just takes planning.
While watering your garden this weekend, challenge yourself to find ways to reduce your water consumption. Here are...
List your top 5 favorite veggies
Writing down your favorite vegetables will make you wonder why you don’t eat them more often. And maybe this will inspire you to find some new recipes and make your diet more nutritious. Today, write a list and share it with everyone here. Afterwards, explore cooking websites to learn about a new...
Jog your memory of running
Anyone who remembers being a kid recalls the pure pleasure of running free. For exercise, few things beat a jog: It’s free, it can be done anywhere at any time, and it’s highly effective at improving cardiovascular health and maintaining a healthy weight. If starting a routine seems intimidating...
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 dates. Today, challenge yourself to go through your drawers and make sure you’re well-protected from...
Clear out your car trunk
Less weight in your car means better gas mileage…and energy savings. Every pound counts. Today, challenge yourself to take an inventory of the stuff in your trunk and take out anything that’s weighing you down.
Schedule exercise in your calendar
One way to make fitness a priority is to write it down in your calendar and treat it like an important appointment that you can’t miss. In the next 24 hours, block out some time for your favorite exercise routine one day during the next week. Make a commitment to keep your appointment. _Always...
Organize your cupboards
When was the last time you reviewed you cupboards? Are there things in there that you’ll probably never use? Today, challenge yourself to take stock and organize your cupboards. Put aside unused items for your local food bank.
Have a greener outdoor summer party
Outdoor summer entertaining can have a carbon footprint. However, there are a few easy ways to lessen your impact. When you entertain outside this month, challenge yourself to:
• Use a natural gas grill instead of charcoal
• Turn off unused indoor lights
• Use regular dishware, napkins...
Learn about grilling responsibly
Summer’s here, so lots of people are getting ready to picnic, grill outdoors, and entertain. Before doing so, it’s a good idea to know about preventing food-borne illness. Here are a couple tips:
• Wash hands
• Separate raw and cooked food
• Marinate meat in the fridge only
• Cook food...
Observe speed limits
Speedy driving can lower your fuel economy by as much as 33% on the highway and 5% on city streets. In the next 24 hours, cut down on your energy consumption by obeying the speed limit.
Other pro-mileage tips:
• Reduce excess vehicle weight by removing unnecessary items (100 lbs. reduces MGP by 2...
Try capoeira
Based on ancient warrior moves, capoeira is a form of dance that can get your heart pumping and muscles moving. This week challenge yourself to see how fun capoeira can be.
_Always consult a physician before starting any exercise routine._
_(We've given you 30 days for this challenge. When you...
Recycle your clothes
Giving away or reselling your gently worn clothing reduces waste, plain and simple. This month, challenge yourself to go through your closet and collect anything you don’t wear. Then, plan ways of recycling your clothes. You could host a clothes swap, give them to charity, or trade them for dollars...
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 reading. _(Note: People with cataracts and other eye problems may need extra light. Talk to your doctor...
Start a composting bin
Whether you use plant clippings or last night's dinner, compost is very easy to make. Essentially, compost is made up of anything that was once living. If you're a gardener, it's a great additive to soil. It's also beneficial for minimizing waste and your environmental footprint.
During the next...
Quit your car
There’s no way around it: Cars pollute. Here are some cleaner ideas for getting places, ranging from “light green” to “forest green”:
• Walk – Fresh air, exercise, and a surprisingly quick trip if you work it.
• Bike – Some commutes are faster this way, and daytime errands are a snap.
•...
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 eating. Today, write down all your meals and snacks.
Research green power options
Did you know that it may be possible for you to purchase electricity from clean wind, geothermal, solar, or hydroelectric sources? Today, challenge yourself to learn if your utility company lets you purchase green energy. The US Department of Energy's Green Power Network lists energy options by...
Thank your mother
Acknowledging your mom’s love doesn’t have to involve buying stuff. Gifting can be as simple as donating to a cause in her name, going for a walk together, or organizing family memorabilia into an album or DVD. Today, make an effort to show your gratitude in some way.
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 regularly can eat whatever they want...everyday.
Today or towmorrow, participate in Eat What You Want Day...
Pick your pan
Matching pan to burner size saves lots of energy on the stovetop. Today, when you cook on your stove, make an effort to match you pan to your burner.
Avoid overdrying
Overdrying disappoints in a number of ways. It uses excess energy, it leaves clothes more wrinkled (requiring additional ironing), and it wears fabric faster. The next time you do laundry, challenge yourself to remove clothing when it’s a bit damp.
_(We’ve given you 30 days for this challenge...
Identify your fitness weakness
If you find sticking with an exercise routine difficult, it’s a good idea to figure out why. Perhaps you feel self-conscious at the gym. Or maybe you lack fitness know-how. Today, think about what prevents you from staying active and make a plan for overcoming your weakness. _Always consult a...
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.
Start a scrapbook
Not just for new moms and school kids anymore, scrapbooking is an ideal way to cultivate a passion or memorialize the people, places, and events you cherish. This weekend, get creative and start your own scrapbook. Share what you’re doing with everyone here.
_(We’ve given you 2 days for this...
Dare to spare the air
National Clean Air Month is a great time to remind ourselves that global change starts with each and every one of us. Today, challenge yourself to do something - big or small - to spare the air. Some ideas: bike to work, carpool, opt out of unnecessary air travel, and buy local produce.
Reset your thermostat
Did you know that you can save about 10% annually on heating and cooling costs by adjusting your thermostat 10-15° from the usual setting during 8 hours of the day? So, for example, if your heater is generally set at 68-70° in the winter, try setting it back to 58° during the day. Or better yet...
Workout 3 times per week
Yes, we know getting off your rump can sometimes be tough. But if you’re going to experience tomorrow, why not experience it strong and healthy? Some tips for sticking with a routine:
• Start off small
• Be realistic
• Don’t beat yourself up if you miss a day.
This month, challenge yourself...
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.
Get acquainted with the stars
Most of us recall an astronomical moment from our youth: camping, the indigo sky and the awesome sweep of stars overhead. Get inspired again! This week, challenge yourself to do a little research to identify some good local sky-viewing points. Then, make a date to venture out and gaze at the stars...
Grow an organic garden
Seeds and starter plants raised without pesticides and herbicides make sense if you’re going organic. And they’re readily available at garden supply centers. This spring, if you’re planning on gardening, challenge yourself to learn about organic options and use them instead of conventional ones...
Plant a tree
Deciduous trees save energy by shading you in summer and, after they’ve shed their leaves, letting sunlight heat your home in winter. This process is most energy-efficient when trees are planted on the south, east and west sides of a house. Today, celebrate Arbor Day and give a gift to the earth...
Join the circus
Many of us dream of flying. Make it reality with a turn on the trapeze. Circus arts programs are springing up around the country, but if they’re not available in your town check vacation destinations for trapeze facilities. Challenge yourself to make that dream come true. (Craving moral support...
Have an album-athon
The digitization of music has a dark side: When did you last listen to an entire album? Today, challenge yourself to find a piece of music that you haven’t heard in a while and listen to it straight through without skipping songs or stopping halfway. You might discover old songs sound new in a...
Skim the surface
Whether you strap on double skis, single skis or even a wakeboard, water-skiing will get your heart pumping and your spirit flying. With some basic boating knowledge, you can easily rent a boat and take to the water. Challenge yourself and some friends to an athletic thrill that will always leave...
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 some ideas:
• Swap store-bought sauces and dressings for homemade versions (e.g., fresh tomatoes...
Team up for a scavenger hunt
Get ready for fun, teamwork, and healthy competition. The scavenger hunt idea can be applied to practically any occasion or theme. Create a Photo Hunt where teams must take pictures of hard-to-find objects. Or an ABC Hunt for objects starting with each letter of the alphabet. Challenge yourself to...
Go bowling in your backyard
Various forms of lawn bowling are popular around the world (bocce, boules, pétanque), probably because socializing during the game is half the fun. And since they’re non-contact sports that are about aim and focus, generations can play together. Challenge yourself to find a club in your area, or...
Go climb a mountain
Get inspired by Earth Day. Sometime during the next week, challenge yourself to hike your favorite nature trail or explore a new one. _Always consult a physician before starting any exercise routine._
_(We’ve given you 7 days for this challenge. When you log your progress, you only need to log...
Get to know wildflowers
Can you identify the wildflowers you see on hikes or local wanderings? Learning the names of flowers – and interesting facts about the way they grow and pollinate – is a rewarding pastime that takes your mind off how far you’re walking. Challenge yourself to grab a book about local blooms and hit...
Turn off your TV
Besides leaving you free to take a walk, meditate, read, cook or socialize, a TV-free life means you save energy and feel like you did something truly rejuvenating. This week, join people across the country during “TV Turnoff Week” and challenge yourself to find other ways to entertain yourself in...
Get in the swim
A low impact workout that builds strength and tones your muscles, swimming is also calming and therapeutic. Plus, gliding through that cool, invigorating water just feels fantastic. Challenge yourself to find a local swimming pool and swim some laps solo or with a buddy.
_(When logging progress...
Scoot around town
An easy-to-master cousin to the skateboard, foot-powered scooters are a great way to run an errand, visit a friend or enjoy a workout that doesn’t feel like one. Challenge yourself to engage in transportation by alternative means: self-propelled.
_(When logging progress for this challenge, only...
Dance with yourself
When was the last time you turned up your favorite music and boogied? If it’s been a while, you’ll be surprised to discover it’s more fun than you remember. Challenge yourself to indulge your secret rock star for at least one song.
_(When logging progress for this challenge, only log as many...
Brave the rapids
You can raft the same river over and over and it will never be the same trip twice. Guided tours are advised, as experienced guides offer both safety training and interesting insight to the local ecosystem. Challenge yourself to book a trip with friends…or make some new ones during your trip...
Make family time happen
Sometimes it’s important to reassess our schedules and our commitment to family life. If you’ve been feeling like you don’t have enough quality time with your loved ones, challenge yourself this weekend think about ways you can better organize your time. Then make an effort to get together and do...
Test your luck…and tossing skills
A great option for family events, horseshoes toss extra fun into any barbecue or picnic. Challenge yourself to rally the troops and enjoy a friendly game.
_(When logging progress for this challenge, only log as many days as you participated in the activity within the 30-day timeframe.)_
Be a good steward of the earth
You live here. We live here. International Earth Day (on April 22) brings the world together and it feels good. This year, participants are working to combat climate change.
One way to affect change is to vote. That’s why organizers suggest that if you do one thing for Earth Day this year, you...
Hop to hopscotch
Remember when you owned the blacktop? Hopscotch captures the joy of using your body in challenging, varied ways, while also improving your aim and balancing skills. Plus, it’s something we can almost guarantee you haven’t tried in a decade. Get out the chalk, a few stones, put on your best hopping...
Plunge into nature
Leave chlorinated lanes behind and enjoy all the benefits of a brisk swim with the bonus of outdoor beauty. Join a swimming club like a triathalon training group or the so-called “polar bear” clubs for the cold-inclined. Or just find a quiet swimming hole and take the plunge. Challenge yourself to...
Learn to decipher food labels
Organic, all natural, cage-free, Fair Trade...what does it all mean? Today, educate yourself about food labels.
Walk the city streets
One of the best ways to discover a city – even your own – is to ramble the streets on foot. The people, culture and landscape feel more vivid when you see them in real-time rather than whizzing by. And many cities offer walking tours for a range of interests and fitness levels. Challenge yourself...
Get stronger
Studies show that strength training fortifies bones, increases lean muscle mass, reduces body fat, and reduces injury risk. And experts say a 20-minute session 2-3 times weekly is all you need. Today, challenge yourself to do some strength training—even if it’s only 5 or 10 minutes. _Always...
Make a dash for it
When was the last time you raced a friend 50 yards to the finish line? If it’s been awhile, you’ll be surprised at the adrenaline rush you get from competing full speed. Challenge yourself to gather a group for a friendly competition of fast-moving fitness. _Always consult a physician before...
Find some fine-feathered friends
Hike to your destination, then enjoy your reward: the secret sights and sounds of nature. Prepare for your birdwatching expedition by researching native species and promising spots to explore, and invite a friend for an extra set of eyes and ears. Challenge yourself to a nature walk with a focus on...
Go fly a kite
Make the best of a windy day by grabbing a kite and a few pals. Head to your favorite green space or beach for the launch. You may find that getting it to fly is harder than it looks. But once your kite is serenely aloft, the enjoyment of your accomplishment makes up for the effort. Challenge...
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, take some time to make a list of things that stress you out.
Make like a duck and paddle
Paddling a boat can be an easy outing or a strenuous day’s adventure - it’s your pick. Choose a local pond, lake or river and a canoe, kayak or rowboat. You’ll build abdominal and upper-body strength while enjoying the breeze you create. Challenge yourself to take to the water.
_(When logging...
Tag - you’re it!
As a kid you ran around just for the fun of it, remember? Jog your memory with friendly game of tag. You can level the playing field by having faster or fitter players hop, skip or jump instead of running. Challenge yourself to organize a game of tag with your family, friends, or neighbors.
_...
Grab a cup to go
Unless you recycle, disposable coffee cups and plastic lids pile up in our nation’s landfills. Next time you get your daily cup of joe, challenge yourself to bring a reusable mug from home.
Dive for sunken treasure
Here’s something you probably haven’t done since you were a kid. Go to a swimming pool with some friends or a group and take along some bright shiny objects. Now, toss those objects into the water; whoever gathers the most wins! Challenge yourself to bring some lighthearted fun to a day at the pool...
Go in circles
Flashing lights, flashback music, and laps around the rink – time to lace up those roller skates. The roller rink provides an active outing for all ages and fitness levels. Just skip the unhealthy rinkside food and pack your own picnic of snacks and water. Challenge yourself to organize a very...
Make commercials count
Drop that remote and use commercials as a stopwatch instead. Do classic jumping jacks, or mix it up by varying your arm movement or by moving your legs in a cross-country ski motion. Research shows exercising in brief intervals has cumulative benefits, so your efforts will add up. Challenge yourself...
Catch a wave of your own
Less a sport than a lifestyle, surfing has a meditative mind-body aspect that earns lifetime devotees. If you’ve always wanted to try surfing but haven’t had the opportunity or courage, sign-up for a lesson or tag along with surfer friends. Challenge yourself to feel the legendary thrill of a great...
Make a dog’s day
If you love dogs and want to keep active, why not spend some time volunteering at a local shelter or humane society? Many facilities have programs that enable you to take homeless dogs for a walk, which not only benefits them but keeps you moving too. Challenge yourself to take a dog – and yourself ...
Hop onto the trampoline
An easy and exhilarating way to see what your body can do when it isn’t limited by gravity. Take a trampoline class to master basic moves. By day’s end most students are tucked into a harness and encouraged to try forward and back flips. Challenge yourself – or a group – to overcome inertia and go...
Stroll at sunset
With the sun setting later, this is great way to end the day. You don’t need to go very far - just a stroll around the block is all it takes to get some light exercise and fresh air. If you invite a friend or two along you’ll get good conversation too. Challenge yourself to end dinner with a treat...
Monkey around at the playground
When was the last time you slid down the slide? Or hung on the monkey bars? You may be surprised that lots of these activities leave you puffing after a few tries. Bring a kid along for inspiration or invite a friend to see who can swing higher. Challenge yourself to be childish – in a good way...
Flip a disc
Tossing a disc with friends is simple but satisfying. Even at a basic skill level you’ll capture the game’s joys. Relish the first time you go for an impossible catch…and make it. Or improvise a game of disc golf or Ultimate with other players. You can even invite a dog to join in. Challenge...
Learn your lesson
When you’re learning a new skill or game, exercise stops being a chore and becomes a pleasure. Pick an activity you’d like to get better at that will motivate you to move. Then challenge yourself to attend a class at your gym or sign-up at a local community center for group lessons. _Always consult...
Trot to a stable
Almost anyone can ride a horse. To get started, just book a trail ride at your local stable. Your guides will teach you how to stop, start and steer. If you want to get more in-depth, take a series of lessons or try a dude-ranch vacation. Challenge yourself to commune with nature, get a workout, and...
Find your home's inner gym
Opportunities for getting active abound right at home. So don’t wait for a convenient time or place; Challenge yourself to get moving, using your everyday surroundings as a springboard for action. Here are some ideas:
• Do a wall sit
• Do leaning push-ups every time you walk by a countertop
•...
Have a croquet day
It’s fun, it’s relaxing, and most of all it’s a lovely way to spend an afternoon outdoors. A great game for mixed-age groups, croquet develops hand-eye coordination and puts the lawn to good use. Challenge yourself to throw a more active sort of lawn party.
_(When logging progress for this...
Get fired up with flag football
For pure athleticism that almost anyone can enjoy safely, flag football is the way to go. Just tuck some colored cloth into the back of your sweats and get ready to run your tail off. Make up crazy rules like extra points for field goals kicked with your left foot, or extra downs for teams with kids...
Got game?
You don’t need 10 players to take to the basketball court. Just fire-up a friend or two and practice skills you want to master, like lay-ups, three-pointers or dribbling. By focusing on the technical aspects of the game you’ll forget how much exercise you’re actually getting. Challenge yourself to...
Get into dodge
Finally, something you learned in school that you can use in real life. Dodgeball is great for grown-up play and fun family events (with a few rules to keep things in check, like throwing below the waist only). Challenge yourself to gather a group on a school playground or field, then throw a ball...
Spread dance fever
Are you a dancing queen? Or do you have two left feet? Either way, when you gather a group of friends or kids for an at-home dance off you’ll get your heart pumping, plus a great ab workout from all the laughter. Challenge yourself put on your dancing shoes and let loose.
_(When logging progress...
Get rolling
Once reserved for teenage boys, skateboarding is now for anyone daring enough to try it. It can be intimidating at first, so take it slow with a test run on a flat sidewalk before you hit the street. And be sure to wear a helmet and elbow/knee pads. As you gain confidence, challenge yourself to run...
Get your kicks
No serious strategy or batting skills required. Kickball frees us to get goofy and get a workout to boot. Played on a standard baseball diamond, kickball uses a big rubber ball that anyone can connect with. And unlike baseball, getting hit with the ball is half the fun. Challenge yourself to gather...
Jump Double Dutch style
There’s a reason some of the fittest athletes in the world jump rope as part of their regimens – it works. But kids do because it’s good old-fashioned fun. Double Dutch requires extra coordination and concentration, so you’ll completely forget you’re engaging in a heart-health activity. Challenge...
Take a window-shopping walk
When you're strolling and chatting with friends you don't even notice that you're getting some serious walking done too. It’s the same when you’re alone and focused on finding that perfect, elusive item. Window-shopping is a happy distraction that can keep you on your feet and physically active for...
Have an exercise ball
The great thing about an exercise ball is that it’s so versatile. You can use it to strengthen your core. Or, you can tone your muscles and improve balance simply by sitting on it. Any ball you purchase should come with get-fit tips, or find ideas online. Challenge yourself to put an exercise ball...
Roam off the beaten path
When there’s a group of friends, a campfire and slumber under the stars as payoff, the trail doesn’t seem quite so long. Backcountry hiking let’s you disconnect from the everyday and get closer to nature while you push your physical limits. Challenge yourself to an overnight outdoor adventure with...
Peddle to the park
Riding with loved ones to a leisurely picnic lunch in the park is one of life’s simple pleasures. If the trip is too long to be do-able you can stash your bike on the front of a bus or on the subway, disembarking at a reasonable distance from your destination. Challenge yourself to gather a group...
Horse around with hoops
In the game of Horse, participants choose a basketball shot – easy or outlandish – that their competitors have to match. Missing earns them an unwanted letter (H, O, R, S, and E). The game ends when someone loses by earning all five letters. Challenge yourself and your buddies to find out who’s got...
Be a home-maker
Give something back while you get active. Sign up with an organization that builds houses for the underprivileged. Groups like Habitat for Humanity and GlobalTribe organize local projects and “working” vacations for volunteers. Challenge yourself to take on a project that will change another person...
Pick up ping pong
From the leisurely backyard variety to the intense sparring of competitive athletes, ping pong is exactly what you make of it. Open tables are often available at community centers and gyms. And some cities even have clubs for enthusiasts where you can drop in. Challenge yourself to become the...
Hide and go seek
Where’s your best hiding spot? The great thing about playing hide and seek is that it exercises your body and your imagination. Challenge yourself to rally the young'un's and treat them to a game.
_(When logging progress for this challenge, only log as many days as you participated in the...
Scale a new height
Rock climbing has a counterpart that’s nearer to home and just as much fun: wall-climbing. Just head to the local climbing gym for the guidance of qualified instructors and support from other climbers. Of course, there’s also the low-tech version…Is there a tree nearby that’s always called to you...
Strength train instead of vegging
Feeling antsy while you’re watching TV? If a show doesn’t capture your full attention, use that extra energy to do some strength training. Get out your handheld weights for some bicep curls, or try sit-ups, squats, or leg-lifts. Challenge yourself to at least five or ten minutes of strength...
Catch some exercise
Few things are as elemental as tossing a ball back and forth with a friend. Challenge yourself to grab a glove, invite a kid or call up a pal, and head outside for a leisurely game of catch.
_(When logging progress for this challenge, only log as many days as you participated in the activity...
Get your garden growing
Gardening can be a surprisingly rigorous activity, made all the more satisfying by what you have to show for your efforts. Plant your favorite flowers, prune a tree, fertilize the lawn, or just pull a few weeds. Challenge yourself to connect with nature and expend some extra energy.
_(When...
Rev up a video
In addition to moving those muscles, workout videos can teach you new skills. Nowadays there are videos for practically any activity you’d want to try, often available online to download immediately. Burning to learn belly dancing? Salsa? Yoga? Challenge yourself to try a video and learn something...
Conquer a 5K
Lots of us think about running a 5K but never do it. What holds us back? The physical challenge can be intimidating. But if you can run two miles or so you can prepare with just six weeks of training (and a good pair of running shoes). Get a friend to join you and the time will fly by. And don’t...
Keep the world beautiful
Show your love for public parks, beaches and hiking trails: Call your local parks department to join a volunteer clean-up program. You’ll have an active day while meeting like-minded folks and helping the community. Bring friends or family to make the experience even more meaningful. Challenge...
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, learn about making infused vinegars and schedule some time to make one.
_(We’ve given you 2 days for this challenge. When you log...
Be thrifty
Thrift shops, vintage, consignment, or tag sales - whatever you call them, they’re recycling opportunities. Buying used clothing, appliances, and furniture not only saves you cash, it reduces demand for newly made products, controlling the cycle of waste. The next time you go shopping, consider...
Take credit for energy efficiency
Going green has its benefits - tax benefits, that is. The Energy Policy Act of 2005 offers consumers and businesses tax credits on fuel-efficient vehicles and energy-saving appliances. Today, do a little research by reading the Department of Energy’s website to find a complete list of credit...
Bike to work
According to the US Census Bureau, hundreds of thousands of Americans commute this way - and bicycling organizations believe this figure is low. The best thing about biking to work is that you get a daily dose of exercise and reduce your carbon footprint at the same time. Today, challenge yourself...
Find a good salad recipe
Caesar or Waldorf? Beet or tabbouleh? It’s a toss-up. In the next 24 hours, add to your culinary repertoire by finding a salad recipe you’d like to try out.
_(Watch out for the salad dressing, the main source of calories in salads. Some dressings have as much as 100 calories per tablespoon.)_...
Do your part for World Health Day
Personal change can be overwhelming, and making a difference globally even more so. This year, with World Health Day focusing on the effects of climate changes and how they affect everyone’s health, you can contribute by doing one simple thing to reduce your individual carbon footprint.
Today...
Test for air leaks
Leaky homes use more energy. Here’s a neat trick for testing yours: hold a lit incense stick near windows, doors, electrical boxes, plumbing fixtures, outlets, ceiling fixtures and attic hatches. If the smoke moves horizontally instead of rising, you may have found a leak that requires sealing...
Run fully loaded
Fewer loads reduce energy output and water usage. The next time you do dishes or laundry, challenge yourself to start washers only when they’re completely filled.
Use recycled toilet paper
Tissue and TP made from other used products are less wasteful than conventionally produced options. The next time you buy this essential item, challenge yourself to look for the symbol for post-consumer recycled paper on the package. In particular, avoid brands that contain 100% virgin trees.
Grow your own herb garden
Fresh herbs are not only a great way to add interesting flavors to your meals, they're also packed with nutrients. When you have them readily available, you can quickly toss them into your favorite dishes.
During the next six months, try growing a few of your favorite herbs either in your garden...
Upgrade a piece of fitness equipment
Keeping yourself properly outfitted and equipped is important for fitness safety and injury prevention. In the next 24 hours, examine your fitness gear, paying particular attention to your clothing (like running shoes or sports bras) and any equipment you use regularly (for example, the tread on...
Seal your home
Sealing your home’s envelope—walls, floor, ceiling and roof—can save up to 10% on annual energy costs. Some tips:
• Reduce drafts by adding weather stripping to windows and doors
• Caulk ducts, plumbing and other openings, starting in the attic
• Seal uncaulkable areas with expandable foam...
Recommend something
Remember the last time you suggested a movie/restaurant/book and basked in the glow of a tip well done? Try it again in the next 24 hours. It takes some courage, but the rewards definitely outweigh the risk.
Do some sit-ups
If you haven’t done them for a while, you’ll discover they’re pretty challenging. In the next 24 hours, test the strength in your abs by doing one or two sets of 8-15 sit-ups. _Always consult a physician before starting any exercise routine._
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 digestive balance, crowding out the bad bacteria. Where can we find them? In yogurts with "live cultures...
Confront a fear or phobia
No matter what you’re afraid of, it takes a lot of courage to face something that scares you.
Today, challenge yourself to make a list of your fears or phobias. Then, pick one you’re ready to tackle. List some steps for overcoming it. For example, if you fear public speaking, sign up for a...
Go to a movie by yourself
If you’ve never done this before, you’ll be surprised at how liberating it can be. Although your first time may cause you to feel somewhat vulnerable, once you’ve done it you’ll be really empowered.
Today, go to a movie by yourself and enjoy the experience of greater autonomy.
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 what medical screenings are recommended for your age and health history, and make some appointments...
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 you of your vision (such as glaucoma) can occur without any symptoms at all.
Today, make an...
Banish negative thoughts
We all have an inner critic that tells us when we’ve done something wrong and won’t let us forget it. What’s worse is sometimes it’s difficult to quiet that critic and get on with our day.
Today, use this simple technique for quieting your negative thoughts. Choose a poem or prayer from one of...
Clean your refrigerator coils
You’ve probably never heard about this energy saving tip before. How do you do it? The first step is to go to your local hardware store and buy a coil-cleaning brush. Next, unplug your refrigerator and move it away from the wall. (It’s a good idea to invite a friend over to help.) Now, use the coil...
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 and maintaining good physical activity levels.
This month, make an effort to learn the basics of...
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 build strong healthy bones, your body also uses calcium to maintain the functioning of various organs...
Practice sun salutations
Sun salutations are a great method for loosening up in the morning and kick-starting your day. If you’ve never heard of them, they’re a yogic practice of 12 postures performed in a single, graceful flow of movement. Each individual movement is coordinated with the breath, which means that as you...
Make time for you
Many of us spend our days rushing from activity to activity with precious few moments to really stop and enjoy small pleasures. Today, make an effort to break that cycle.
Challenge yourself to schedule 15-30 minutes for yourself sometime in the next 24 hours. Plan to wake up early if you have 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 grocery list. Other good reasons for making a list: your trip will probably be quicker, you’ll avoid...
Make a water heater cozy
An insulating blanket wrapped around your water heater can help lower your energy bill. How? It helps the heater retain heat. Insulating blankets are easy to set up and cheap to buy. (They’re usually about $10 at a local hardware store.)
This weekend, schedule a trip to the hardware store to...
Be on time
Some people are always on time, while others are chronically late. Few people fall somewhere in between.
If you’re usually late, challenge yourself to be on time wherever you go today. Make the effort by estimating in advance how long it’ll take you to get ready and travel to your destination...
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 yourself to make your meals last 15-20 minutes long. Or at least wait that long before going back...
Correct your posture
One of the first things that we notice about people is their posture. We tend to interpret people who stand up straight as self-confident, while we imagine those who slouch as less comfortable with themselves. But posture is more than just appearance. It’s also important for your health. When you...
Lift your mood with music
If you sit down and pay attention to how music makes you feel you realize how powerfully it can affect your emotions. And not just your emotions. According to some studies, music actually stimulates the brain’s pleasure centers. This stimulation has been linked to health benefits, including lower...
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 all, ‘5’ a day is a misnomer. It’s actually equal to 2 cups of fruit and 2½ cups of veggies...
Wash all your laundry in cold water
When you use cold water to wash both darks and whites, you reduce your gas consumption. An added bonus is that you also preserve the wear and tear on your clothes.
The next time you do laundry, challenge yourself to only use cold water. After a few months, pat yourself on the back when you...
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 have little idea about our daily intake.
Today, challenge yourself to make water a priority by...
Take walking breaks
Sometimes finding 30 minutes in your day to take a walk just doesn’t sound do-able. The great thing is that recent research has shown that exercise doesn’t need to be ‘all at once’ to be beneficial. That means you can break-up a 30-minute walk into a couple smaller walks and still get all the...
Color your diet healthful
Fruits and veggies are actually colored by their various nutrients and phytochemicals. As a result, the more colors you eat at each meal, the more nutritious it is.
Today, challenge yourself to eat at least 5 fruits and veggies from each of these colors so that by the end of the day you’ve...
Try salsa dancing
Dancing is such a fun, liberating activity. And what’s really great about salsa dancing is that its popularity means there are lots of opportunities for free classes in many of the medium- and larger-sized cities throughout the U.S.
If you’ve ever been curious about salsa dancing or are...
Avoid a workout rut
Adding variety to your regular workout routine is more important than you might think. New activities not only keep you interested and motivated, they also challenge your muscles work harder to adapt to new activities and motions. This, in turn, might even increase your metabolism.
Today, plan...
Tune-in to your internal clock
Sleeping is part of your body’s 24-hour biological cycle, also known as your circadian rhythm. When you get enough sleep, your body has time to do regular maintenance work. That’s why after a good night’s sleep you usually wake up feeling renewed, energized, and refreshed.
Tonight, challenge...
Simplify dinner
Cooking a nutritious meal after a long day at work can sometimes be overwhelming. One great way to reduce the effort - and the dishes afterward - is to cut-up your produce before leaving the house in the morning and then cook everything using one pot when you come home. Soups are an obvious choice...
Throw a chocolate tasting party
Now that the holidays are over you may find yourself missing some of the hustle and bustle of social events and activities. Which is why we think that throwing a chocolate tasting party this month is such a great idea. It’ll give you an excuse to get together with friends or family in a more...
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 attention to these aspects of heart health:
• Diet
• Fitness
• Weight management
• Cholesterol
• High...
Reward yourself for achieving fitness goals
Have you written down an exercise plan and worked toward your fitness goals? If so, you might want to plan out ways to reward yourself once you’ve met them. Lots of people find this practice incredibly satisfying…and motivating.
Today, write a list of things you’d like to reward yourself with...
Adjust your computer’s energy settings
Depending on your computer, there are several ways to adjust its settings to make it energy efficient during the day. For example, on a PC there’s a difference between ‘standby’ and ‘hibernate’ for when you walk away from your desk. Standby conserves power, but doesn’t save your computer memory to...
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, challenge yourself to reach for a seasonal fall/winter fruit instead. When fruit is in season - like...
Buy Fair Trade
Shopping at your local grocery store, you may have seen the “Fair Trade Certified” label on foods like chocolate, tea, coffee, sugar, wine, and fruit. But what exactly does it mean?
Essentially, the Fair Trade certification process ensures that farmers in developing countries get a fair price...
Give your car a breather
Think about millions of parents all over the world waiting in their idling cars for their children to come out of school. Now add up all that wasted gas and air pollution. Although it may not seem like much when you’re alone in your car idling for a few minutes, when you take into account everyone...
Have a tea party
Although you might think that tea parties are for children, they’re actually quite fun for adults too. Especially if you plan them on a theme. The best ones are based on a tea’s origins. For example, when serving Japanese tea offer your guests Japanese foods like rice cakes or mochi. Or, when...
Do a crossword puzzle
If you’ve never done a crossword puzzle before, they may seem pretty intimidating at first. But crosswords come in a range of difficulty levels, from beginner to advanced. If you don’t feel like you’re a “crossword person,” you might simply not have found your level yet.
Today, if you’ve never...
Keep an exercise diary
This is another wonderful idea for keeping yourself motivated toward achieving your fitness goals. And there are lots of different methods for doing it. You can use websites that are designed for this purpose (many are even free). Or you can opt to track your activities on a paper calendar...
Turn off your computer
Lots of us like the convenience of leaving our computers ‘asleep’ or in ‘hibernate’ rather than turning them off when we’re done every day. But this daily habit wastes energy.
Today, when you’re done at work shut off your computer before leaving the office. Or, if you’re at home do the same...
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 and veggies and dividing them into single serving-size packs for easy on-the-go snacks.
You can...
Find an exercise buddy
Many of us are a lot more motivated to exercise if we have someone to do it with. Whether we’re going to the gym, taking a class or going for an afternoon walk during work hours, when we’re accountable to someone else we’re a lot more likely to make a commitment and follow-through.
Today, think...
Say hello to people in the grocery store
Some people do this all the time. They talk to the cashier. They chat casually with people in the deli department. Basically, they aren’t worried about being rebuffed because they practice being friendly with everyone. While some people respond positively to them, others don’t. But they don’t take...
Write out an exercise plan
Seeing your exercise goals written down can really keep you motivated. Do you want flatter abs? Or do you dream of being able to run a mile or two? Whatever your fitness goals, make a plan for achieving them. This could be as simple as committing to doing 30 sit-ups three times per week or running...
Limber up
Ever sit up in bed in the morning after a good night’s sleep, stretch your arms above your head and yawn? Well, if you haven’t you should try it. It feels fantastic. But then, stretching feels great no matter where you do it. And it’s good for your health, too; stretching has been shown to...
Try a new tea
If you’re a tea drinker, you probably drink the same tea most days of the week. After all, when we find something we like we usually stick to it.
The great thing about tea, though, is that it doesn’t take a lot of effort to break this habit. Teas are readily available in local coffee shops. And...
Do 50 more jumping jacks
A few months ago we posted this challenge and immediately got a huge response. Everyone really seemed to love it. And what’s not to love? Jumping jacks get your heart rate up. They also make you breathe faster and get your blood pumping, all of which increases oxygen in your body. Afterwards, you...
Experiment with oatmeal
You may not realize it, but all oatmeal is not all the same. Depending on the way oat groats are processed, oatmeal has a very different texture once it’s cooked. So while you may think you don’t like oatmeal, you should experiment a little before deciding:
• _Steel cut oats_ are groats that...
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 practice this basic form of hygiene.
Today, make a resolution to change your health habits for the...
Close the door on last year
It’s natural to look back on the past year and assess where you started and how far you’ve come. This process helps with closure, and it also gives you renewed hope for the coming year. Every new year brings fresh opportunities.
This weekend, take some time to reflect on last year and look ahead...
Set goals for the year ahead
Looking forward to a successful new year is a lot more than just following through on a New Year’s resolution. It’s about setting tangible goals for yourself and marking your progress along the way. Plotting small daily and weekly achievements towards larger life goals can really help you feel a...
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 contemplation or with friends. _(It’s good to note that recommended intake for women is 4 ounces, while...
Say “no” to paper napkins and paper plates
When you’re entertaining, it’s tempting to use disposable dishes and napkins to avoid the clean-up afterwards. But sticking to the more environmentally-sustainable options really is a lot more responsible.
If you’re in the habit of using disposable paper products when you entertain, challenge...
Give to people you don’t know
This holiday season, extend your generosity to people outside your social circle — to people who might find the holidays difficult or lonely.
This week, make an effort to identify a charity or local homeless shelter where you can volunteer for a few hours and help people less fortunate than you...
Cook ahead
Sharing food with family and friends is one of the joys of the holidays. But if it’s your job to cook the meals, you may find yourself spending more time in the kitchen than enjoying the festivities. Not that cooking isn’t fun. However, being prepared ahead of time can make the process a lot more...
Eat for winter
We love eating foods that are at the peak of their flavor and nutrients. After all, when fresh whole food is naturally delicious it entices you to eat it more often.
When is food in its optimal state? When it’s in season, of course. What better time to eat some winter foods?
Today, make an...
Turn down your water heater thermostat
In a typical household, the water heater thermostat is often set to 140 degrees F. But did you know that 120 is usually fine? Why is this important for the earth? Well, according to Power Scorecard (founded by leading environmental organizations and scientists), each 10 degree reduction saves 600...
Go vegan for a day
Ever wonder what it’d be like to be a vegan? Do you think living without meat or animal products would be impossible?
Today, challenge yourself by putting your ideas to the test. Try a vegan diet for one day. Really embrace what this means by learning something about why vegans choose their...
Calculate your carbon footprint
While it’s practically impossible to eliminate your impact on the environment, you can minimize your carbon footprint. The first step is figuring out how much carbon your lifestyle generates.
Today, find a carbon calculator online and fill-out the questionnaire to identify exactly how much of a...
Start a morning workout routine
Sometimes it’s nearly impossible to get motivated to exercise after a long day of work. That’s why exercising in the morning is such a good idea. When you get moving early, you set the pace for the rest of your day. This month, challenge yourself to workout in the morning at least a few times a...
Join a book club
Some of us are so busy that taking the time to read a book seems pretty daunting. But we all know how important reading is. This weekend, do some research and find a book club in your area. Libraries and locally-based bookstores are a good place to start. Then, make a commitment to read regularly by...
Try a 10-minute workout
Although longer, sustained workouts may help you reach your fitness goals faster, shorter workouts can help you stay healthy too. Better yet, they get you in the habit of regular movement, which is the first step toward a more active lifestyle.
Today, challenge yourself to exercise for 10...
Try “slow laundry”
Ever heard of the “slow food” movement, which emphasizes the enjoyment and preparation of foods? Well, here’s a slight variation on that theme. Slow laundry aims to get more people line drying their clothing to conserve energy. And then there’s the benefit of slowing down in general. Life is more...
Check your air filters
Did you know that dirty filters on your furnace or air conditioner restrict the airflow, causing them to run longer and increasing your energy consumption? By changing your filters every month, you can reduce your energy consumption by 1 to 2% per month.
Today, add checking your air filters to...
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, get yourself into the habit of paying attention to what you eat and why. Record every meal and snack ...
Enter your day slowly
Rushing to get ready every morning causes you to start your day at a high-stress level.
Today, make a commitment to start tomorrow morning at a slower pace. Wake up at least 30 minutes earlier than usual. Then, use the time for doing things you regularly don’t have time for. Meditate, write in...
Learn about local tap water
Do you drink bottled water because you assume it’s better than tap water? According to the Environmental Protection Agency, if you live in the United States bottled water is not necessarily safer than tap water. In fact, some bottled water comes from municipal water sources; it’s tap water...
Try a team sport instead of jogging
A recent study by Danish scientists who conducted research on 37 men found that soccer players worked off more fat and built more muscle than joggers exercising for the same amount of time. In addition, the soccer players had more fun and felt less muscle pain and exertion.
If you’re a jogger...
Try a meat substitute
High in protein, low in fat and chock full of vitamins, meat substitutes are popular on the plates of vegetarians and vegans. Recently, however, chefs have been adding them to the menus of some fancy restaurants, bringing items like tempeh, tofu, and seitan to the notice of foodies and even meat...
Turn down your refrigerator
Did you know that refrigerators account for about 20% of the average household’s electricity use? Today, cut down on your energy consumption by using a thermometer to raise your refrigerator temperature to the most efficient level.
Your refrigerator temperature should be as close to 37°F and...
Get a good sports bra
Recent research at the University of Portsmouth in the UK suggests that when women jog without proper support, they may be risking great stress on their breasts’ fragile outer skin and connective tissues known as Coopers ligaments. This stress can cause temporary discomfort and permanent stretching...
Eat something bitter
Did you know that eating or drinking something bitter helps your body digest better? Apparently, bitterness causes you to salivate, and the enzymes in saliva help your body deal with whatever is in your stomach. Today, try this challenge and see whether you notice a difference in how you feel after...
Care for your skin naturally
Before cosmetics companies existed, people cared for their skin using mother nature’s bounty. With a little extra effort, you can find lots of natural ingredients to scrub, tone, and moisturize your skin. And you don’t have to spend a fortune either.
Today, experiment with ingredients in your...
Start a meditation practice
Some research shows meditation may be linked to decreased stress, anxiety, and depression. It may also help many medical conditions, including allergies, chronic pain, and heart disease. Not to mention how much relaxation and increased awareness it can bring! With all these benefits, it's a great...
Join a hiking club
Ever wish you could get into the great outdoors more often, but you don’t have anyone to go with? Or maybe you’re bored by your usual hikes. There are lots of reasons that hiking clubs are a good idea. Meeting new people, seeing new places, having the opportunity to be regularly physically active…...
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 crossword puzzle, play some cards, read a book, attend a lecture – anything that gets your mind active...
Turn off the water when you brush
Today when you brush your teeth turn off the water after you wet your brush and leave it off until you rinse. Even small everyday gestures make a difference for the environment.
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 that really works, share it with everyone here.
_If your headaches persist, they could be a sign of...
Try yoga (or a new yoga style)
Yoga has been shown to strengthen muscles, increase flexibility, and relax the mind. (For those of you who already practice regularly, these benefits are clear.)
During the next week — if you're a newbie to yoga — challenge yourself to sign-up for your first yoga class to find out what you've...
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 your gums healthy. And this means that bacteria in your mouth are less likely to get into your...
Strengthen your core
The area around your pelvis and trunk — your core — is where all the movement in your body originates. When you have a strong core, your posture improves, your back is protected from injury, and you have a more stable center of gravity. Today, take the first step toward building a stronger core by...
Unplug your electronics
Even when they are not being used, electronics - like coffee makers, TVs, and stereos - consume some energy. Today or tomorrow before you leave the house, unplug any electronics that aren't being used.
Throw an olive oil tasting party
Did you know that in the Northern Hemisphere (where the majority of the world's olive oil is produced) the olive harvest season starts in the fall? As a result, your best chance of getting fresh olive oil is during this time of the year.
This month, take advantage of the new harvest by inviting...
Workout with an everyday activity
You don’t have to go to a gym to get your heart rate up. Many everyday activities help you accomplish this goal — and they don’t cost a thing. Today, make the effort to do something that gets your heart rate up for 15-30 minutes. Here are some ideas to get you started: 1) mow the lawn, 2) weed the...
Listen to music
According to some studies, music activates the brain’s pleasure centers, which in turn may help lower blood pressure, reduce pain, and improve sleep. Today, take a few minutes to enjoy your favorite tunes.
Slow down
Faster isn’t necessarily better. We often get caught up rushing around and multi-tasking. As a result we’re not fully paying attention. Today, as much as possible, practice doing one thing at a time and concentrate on each of your tasks as you do them. Whether you’re paying bills, washing dishes or...
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 with anxiety, pain, self-esteem, and sports-related soreness. Today, make an appointment to get a...
Clean up your cleaning products
The great thing about natural cleaning products is that they don’t contain harsh chemicals that float in the air after use or get washed down the drain. Make an effort today to research your options. Plan on replacing your current supply of products with natural ones when you run out.
Jump rope for 10 minutes
Jumping rope is not just for schoolyards. It is a great way for people of all ages to burn extra calories, increase stamina, and improve coordination. Today, challenge yourself to find a jump rope and use it for 10 minutes.
_Always consult a physician before starting any exercise routine._
Reduce your junk mail
Drowning in junk mail? The earth is too. Most junk mail is not printed on recycled paper and ends up in landfills. In the next 24 hours, contact a few of your most prolific junk mail companies and request to be taken off their mailing lists. If you’re receiving huge amounts of junk, another tactic...
Start a journal
Sometimes we don’t really know what we think or how we feel about something until we write it down. Whether you go out and buy a spiral notebook or turn on your computer and begin typing, make an effort today to start writing down your thoughts regularly. You might discover new clarity.
Be a good listener
Although listening seems like something we can do without thinking, it’s actually not. Becoming an active listener takes some practice and effort. Today, learn about active/reflective listening techniques and then practice them with a friend or coworker.
Wear comfortable shoes
When you wear comfortable shoes you’re much more likely to walk around during the day, which is great for your body. Today, wear comfortable shoes to work and take a walk at lunchtime.
Shorten your shower
When you reduce your shower time you not only save money on your water bill, you also conserve water and energy. The next time you hop in the shower, start a timer and see how quickly you can get clean.
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 or like you don't have much time, you can pick up a few things at the store and make a nutritious...
Get a fitness question answered
We all have at least one question about how we can live a more active lifestyle. And that question is oftentimes the first step in reaching our goals. This week, take the first step towards your goals. Make it a point to have at least one of your fitness questions answered. Take time to share what...
Try strength training
Weight lifting and strength training not only build muscle mass but may increase your metabolism and help strengthen your bones.
With this in mind, try to integrate some strength training into every week for the next month. If you're new to exercise, make sure to take it slow. (Contrary to...
Create a soothing workspace
Sometimes taking a few minutes out of your busy day to reorganize your workspace can reap huge rewards. Today, make it a priority to find ways of readjusting your working environment to soothe your mind and spirit.
Take the first step
It might be a cliché, but it's still true — sometimes the first step is the hardest. Today, tackle that inner barrier and take that first step. Whether it's opening a savings account, buying a sketchbook, or signing up for a class. Whatever your dream is, take the first small step towards achieving...
Change up your workouts
Alternating workout activities keeps exercise feeling fun and challenging. And because your body has to work harder to adapt to new activities and motions, research suggests a varied workout also might increase your metabolism. Today, add a new activity to your workout. Who knows, you might discover...
Make a rainbow-colored meal
Did you know that fruits and vegetables are colored by their various nutrients and phytochemicals? This means that you get unique health benefits from eating colorful food.
Today, make a meal that includes every color of the rainbow and reap the benefits of all those phytochemicals!
Opt for paperless billing
Over the next couple days, check in with your bank, utility companies, credit card companies, and insurance providers — or any other place that issues you a monthly statement. Ask them if they can switch you over to paperless billing. It's a great way to save a few trees.
_(We've given you 7...
Go outside and play
In the next 24 hours, plan an outdoor activity with your friends and family. Hiking, biking, flying a kite, or playing catch — anything goes as long as you have fun.
_Always consult a physician before starting any exercise...
Greenify your commute
There are lots of ways to make your commute more environmentally friendly. It just takes a little planning and some effort. You might be surprised at how seemingly small changes can make a big difference.
During the next week, try one (or several) of these ideas for making your commute more...
Exercise during work hours
There are some simple, easy exercises you can do during your workday that aren't a big deal. Today, challenge yourself to make an extra effort to sneak exercise into your life in a small way.
_Always consult a physician before starting any exercise routine._
Toss in some fresh herbs
Fresh herbs are chock full of vitamins and minerals. They also add an unexpected twist to your favorite recipes. Try adding some fresh herbs to one of your old stand-by recipes today. Or, better yet, experiment with a brand new one.
Park in the farthest spot
Everywhere you drive today, park at the far end of the parking lot. It's a great way to sneak in a little extra walking into your day.
_Always consult a physician before starting any exercise...
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, challenge yourself to eat a healthy breakfast as often as possible and see for yourself.
_(We've...
Make a workout playlist
Exercising is so much more fun when you're listening to your favorite music. Today, take the time to select some of your favorite songs and add them to a playlist.
Help the environment
Do one thing in the next 24 hours to help the environment. It could be bringing your lunch to work in a re-usable container, carpooling, or recycling. Imagine if everyone did one simple thing everyday to contribute.
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 your delicious meal by focusing on every bite.
Take the stairs
Who'd have thought something as simple as taking the stairs could be so beneficial? Stair climbing is good for your heart, helps you stay fit, and five minutes of this aerobic activity burns a whopping 75 calories. Today, challenge yourself to take the stairs everywhere you go.
_Always consult a...
Forego the bag
If you go shopping during the next 24 hours, carry a convenient fold-up cloth bag with you. Tell the cashiers you can skip the bag.
Use your gym membership
How many of us have signed up for a gym membership and then rarely (if ever) used it? In the next 24 hours, make it a goal to use your gym membership. You'll feel great about it. (And if you already use your gym membership regularly, this is a fun and easy challenge!)
_Always consult a physician...
Integrate cardio into your schedule
Whether you want to strengthen your heart, lose a few pounds or improve your attitude, cardiovascular exercise is a great way to improve your health and happiness. This month, feel the benefits of cardio exercise by making an effort to do 20-30 minutes at least four days per week.
_Always...
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 you a more lighthearted outlook on life, it also gives you a more heart-healthy approach to life...
Do a good deed
It feels good to contribute to making the world a better place. Sometime in the next 24 hours, do a good deed and spread a little happiness.
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.
Make an all-organic meal
During the next 24 hours, challenge yourself to make a meal that contains only organic ingredients. There are so many benefits to supporting organic farming.
Get moving
Jump-start your body and feel great by adding 20 minutes of physical activity to your day in the next 24 hours.
_Always consult a physician before starting any exercise routine._
Be well rested
Tonight, go to bed early with the intention of getting at least eight hours of sleep. When you're well rested, you're likely to be more energetic, relaxed, and happy too.
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 type, 3) your blood pressure (and what do those mysterious numbers really mean?), and 4) your BMI...
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 at how satisfied you are.
Taste an alternative milk
In addition to soy and coconut milk, there are lots of other alternative milks you may or may not have heard of. Believe it or not, milk can be made from almonds, oats, rice, and even potatoes. During the next 24 hours, do a taste-test with one alternative milk to see how you like it.
Stretch
Stretching not only feels good, it also strengthens your joints and prevents injury. Today, spend at least 10 minutes gently stretching your entire body to remind yourself how good it feels. Hopefully, this will be the first step to a regular practice.
_Always consult a physician before starting...
Tell a joke
In the next 24 hours, make someone laugh. Or, at the very least, go see a funny movie. There’s a reason they say laughter is the best medicine.
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 grumbles?) For the next 24 hours, keep yourself well-hydrated and wait to feel those hunger cues...
Splurge on dessert
Many good-for-you foods are also delicious and dessert-worthy. Today, identify a healthy dessert you'll really enjoy and indulge in an after-dinner delight.
Learn the benefits of going organic
Everyone assumes that organic food is better. But what makes it better? This week, do some research to learn about it. How does it taste compared to conventional produce? How much more expensive is it pound-for-pound? Then share what you've learned with everyone here.
_(We've given you 7 days...
Breathe deeply
Most of us unconsciously breathe in a shallow way, not fully exhaling all of the carbon dioxide from our bodies. As a result, we don't benefit from being fully oxygenated.
In the next 24 hours, try this breathing technique: From your abdomen, breathe-in through your nose and out through your...
Do 50 jumping jacks
Remember jumping jacks from high school gym class? The great thing about them is they get your heart pumping and blood flowing. They also increase the oxygen in your blood and make you more alert. Sometime today, do 50 jumping jacks to get your heart rate up.
_Always consult a physician before...
Share something you've been holding back
Sometimes it's difficult to share what's going on inside your head or heart. Today, make an extra effort to find a positive way to tell someone what you've been thinking or feeling. You might be surprised at how good it feels.
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 fiber.
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 magazine, or even download a podcast. There are plenty of ways to integrate health education into...
Cook a one-pot meal
Using one pot to cook an entire meal makes a lot of sense. For starters, when different foods simmer together their flavors blend in delicious ways. And then there's the added bonus of energy efficiency. (After all, when you cook in one pot, there's a lot less to clean up later.) Make an effort in...
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 you're busy, it's daunting to keep track of exactly how many servings you're eating every day (what...
Discover a local farmers market
Locally grown foods are not only beneficial for the environment, they're often a lot fresher and cheaper too. Then, there's the added bonus of supporting local businesses.
Make an effort this week to find out where and when your community's next local farmers' market takes place. Plan a trip...
Save your knees
Believe it or not, running shoes wear out. How? Well, over time they lose their shock absorption capacity and stability. As a result, experts recommend that you replace running shoes every 350-550 miles, depending on your running style.
Challenge yourself during the next week to replace your...
Try a new grain
There are so many interesting and tasty grains to try. This week, challenge yourself to visit your local natural foods store and buy a whole grain you've never tasted before (e.g. groats, spelt, quinoa, buckwheat). Then, do a little research to find an interesting recipe. Incorporate the grain into...
Take a 30-minute walk
Walking has numerous health benefits, including strengthening your heart, bones, muscles, and joints. The best part is that regardless of your fitness level, most people can do it.
Today, challenge yourself to walk for 30 minutes. Because recent research has shown that exercise doesn't need to...
Be good to yourself
In the next 24 hours, set aside 10 minutes for yourself. Take a hot bath, drink a cup of tea, or meditate. The point is to show yourself a little kindness. You'll appreciate it.
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 from the snacks and provide some natural antioxidants.
