We found 872 results tagged with "daily challenge"
872 Challenges
872 Challenges found
Challenge
Reuse your coffee grounds
If filtered coffee is part of your daily ritual, don’t throw away those precious grounds just yet. Coffee grounds have myriad uses, from enriching worm farms, fertilizer, and compost to serving as natural odor eaters (when dried and stuffed in old stockings). Some people even use them to scour...
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Make vegetables more exciting
If you’re an omnivore, chances are you tend to focus your cooking efforts on your animal protein-based entr√©e and leave veggie sides as an afterthought—plain, steamed, and, often, thoroughly uninteresting. Rethink this strategy! Vegetable dishes deserve your attention, and will yield...
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Clean out your medicine cabinet
When was the last time you sorted and restocked your medicine chest? Not only do prescription and over-the-counter drugs lose efficacy after their expiration dates, they can be dangerous if not used correctly (or for the right individual). Today, challenge yourself to get rid of outdated drugs...
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Sample a scallion
Onion lovers: It’s time to break out of your yellow and white onion rut and enhance your game! Scallions, or green onions, are tender young onions that are harvested when they’re still green. Their delicate flavor and pleasantly tender crunch makes them a delightful addition to literally...
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Stretch together
The couple that stretches together... well, gets more flexible together! Doing simple yogic stretches at the end of the day is a great way to wind down, reconnect, and relieve your body of the rigors of the day. Today, challenge yourself by sharing your favorite stretches with your loved one...
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Sit up straight at work
If you work at a desk, try to be aware of your posture as the day goes on. It’s not only important to get up and stretch periodically; sitting tall and not slouching when you are in your chair can help prevent your back and other parts from becoming sore as the hours pass. Another option for...
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Find alternatives to synthetic fragrance
Going green sometimes means taking action—and, occasionally, letting go of old habits. Using products with artificial fragrance is a habit many find challenging to change—but the potential rewards are great, for both individuals and society. Studies show that chemical fragrances can be...
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Pick the freshest artichoke
Let’s accept it—eating an artichoke is just plain fun. Once you master peeling an artichoke’s pointy tips away to reveal the succulent flesh within, you’ll love the process and ritual of eating this elegant vegetable. (Yes, an artichoke is a veggie, but it’s also a...
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Walk with a neighbor
Walking with a friend is a wonderful way to pass an hour. Next time you’re seeking some exercise, outdoor time, and companionship, ask a neighbor to join you. If you’re already close, you’ll enjoy reconnecting. And if there’s someone you want to get to know better, it’s...
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Install a nightlight
Although not something most able-bodied, younger adults worry about, falling is a grim reality for many people. (In the U.S., one out of three adults age 65 and older falls each year, and falling is the leading cause of injury death among seniors.) Thankfully, there’s a simple solution for...
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Start a new Friday-night tradition
Who doesn’t look forward to the simple pleasure of a Friday-night Happy Hour or Hump Day lunch with friends? One way to keep the companionship but up the activity ante is to make your meeting date more meaningful. Today, challenge yourself to give something back while with loved ones. Here are...
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Cook with quinoa
Quinoa, like buckwheat, is not a true grain, but masquerades as one successfully. Quinoa is actually a seed, and can be found at natural food stores and, increasingly, conventional supermarkets. Quinoa has a nutty flavor and hearty texture that make it a natural as a base for a vegetarian main dish...
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Do a plank
Many yoginis swear by plank pose as an effective and meditative method of firming the body’s core muscles. As with all exercise, repetition and discipline are key; regular, even daily, plank practice will produce greater results. Today, challenge yourself to do a plank—and do it again...
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Insulin-takers: Review your drug practices
If you are diabetic and taking insulin is part of your healthcare routine, it’s a good idea to periodically review your practices to avoid common mistakes. According to the Mayo Clinic, the most common error is mixing up insulin types and injecting the wrong medication at the wrong time. What...
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Get a pair of shoes resoled
If you’re like us, you’ve probably got a tattered but well-loved pair of shoes languishing in your closet right now, unworn yet not discarded. The good news is, with the proper care and repair, old shoes can be made new again—and you can be a good citizen by recycling. Today...
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Try white asparagus
You know spring’s arrived when thick and thin green asparagus starts popping up in stores and farmers’ markets. But have you tried its white cousin? White asparagus is known to be more tender and gentler in flavor than green, and it makes a stunning addition to the spring table. Its lack...
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Advance your abs workout
Tired of the same old crunches? Pilates 100 feeling more like 1000? Try mixing it up with some new core strength exercises. If yoga or Pilates are your thing, experiment with Nautilus machines, free-weight, or kettleball abdominal work. If you rely mainly on plank poses, add some V-ups or other...
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Focus on the positive
In our diagnostic-minded health culture, it is easy to obsess about problems and their causes, often at the expense of recognizing what is good about our lives. As we learn more about the link between what goes on in our minds and what happens in our bodies, focusing on the positive is a simple, yet...
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Opt into orange peels
As with many things created by nature, fruit skins have uses beyond their primary job of protecting the fruit inside them. Orange peels are a case in point: Up to 98% of an orange peel’s essential oil is limonene, a natural cleanser found in all citrus fruit peels that is strong enough to wash...
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Have fun with fennel
Fennel is one of nature’s miracles—flavorful, fragrant, hearty, and delightfully pungent. With a taste reminiscent of licorice and a firm, resilient texture, this greenish-white bulb enhances fish, roast chicken, salads, baked potato casseroles, pork, green beans, and many other dishes...
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Walk for your body and your brain
Walking is not only a great way to exercise and enjoy the outdoors, it’s also beneficial to your brain. A recent study out of the University of Pittsburg shows that walking at least six miles per week can help improve memory and mental acuity in old age, slow Alzheimer’s deterioration...
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Download a green-products app
Wondering if that product you have your eye on is the most environmental choice? Or maybe looking for seasonal tips to green your home? Seek no more: There are now dozens of apps for smartphones that help us live, shop, and think a little greener. (GreenTech, TopTenReviews, EcoSalon, USA Today...
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Sow your spring garden seeds
Cool, frosty weather still chilling your urge to go out? Believe it or not, it’s the perfect time to start thinking about your spring garden—and even doing some preparation and planting. Some spring harvest seeds can be sown even before the last frost has passed, including cabbage...
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Seal electrical outlets
Sealing electrical outlets in your home is a simple, inexpensive way to cut energy costs and reduce waste. Foam insulating gaskets placed between outlet covers and the wall maintain seal integrity, cover holes, cost less than $1 each, and keep conditioned air inside where it’s supposed to be...
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Find a coach
Thought coaches were for student athletes? Think again. A coach can inspire anyone (at any fitness level) to reach his full fitness potential. Whether she comes in the guise of a personal trainer, a boot camp instructor, or a fitter friend, she can help you work out harder, smarter, and with more...
Challenge
Turn on cruise control
When was the last time you used your car’s cruise control feature? Turns out, cruise control can save you gas and money. Experts say using the speed-management device can spare you up to 14% (average savings: 7%) by preventing driver “surging” and improving overall driving...
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Add veggies to mac 'n cheese
Mac ‘n cheese — for many of us, the mere mention of our favorite childhood treat makes our mouths water. If you find yourself forgoing this cherished comfort food in favor of leaner, more natural, more nutrient-rich options, don’t despair: you can get a nutrition boost by adding a...
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Relax your running body
It’s easy to tense up when you’re taxing yourself with a strenuous run. Next time you hit the road for a run, be conscious of where you’re holding tension in your body—let your jaw hang loose, relax your shoulders away from your ears, and wiggle your hands and arms from time...
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Make mushrooms work for you
A recent study out of Tufts University’s Sackler School of Graduate Biomedical Sciences shows that mushrooms — specifically, the white button variety widely grown in the U.S. — may have positive effects on our immune systems. It’s a complicated process, but scientists...
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Get out your garden tools
Spring Harvest is just around the corner—time to get out those garden tools and organize them for ease of use and safety. First, make sure all tools are in working order and cleaned of rust. Next, make a list of what you need to buy, donate duplicates, and figure out how much storage you need...
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Make a veggie pot pie
Traditional pot pies relied on meat for flavor and substance. But you can get the same comforting heartiness and rich taste from a vegetarian version, without the animal fat. Variety of vegetables and judicious use of herbs and spices are key to achieving great flavor and texture. Hearty root...
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Try a different cardio machine
Gym rats: Finding yourself in a rut when it comes to cardio? If you’re stuck on the elliptical machine, rower, treadmill, or other device, try trading your usual routine for one that includes equipment that’s new to you. Shaking things up is not only more taxing to your muscles, it also...
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Vet your vitamin D
The U.S. Institute of Medicine’s Food & Nutrition Board recently conducted a study of the current literature and released new Dietary Reference Intakes (the new name for Recommended Daily Allowances) for vitamin D. Its primary conclusions? The number of vitamin D-deficient people in North...
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Serve quiche at a party
Quiche is a fantastic party food, whether you’re hosting or contributing a dish to a friend’s fete. For one, it can be made ahead of time. Plus, it can be served at room temperature or warmed. It’s versatile enough to serve at any meal, and it makes a lovely presentation served on...
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Learn about hypnosis and weight loss
Several studies have found statistically significant links between hypnosis and weight loss, primarily when hypnosis is used in combination with other proven lifestyle changes and therapies.* Today, challenge yourself to investigate hypnosis, find a trained practitioner, and learn what it can mean...
Challenge
Put a sand pan in your garage
For a variety of reasons, garages are often one of the most toxic, cluttered, out-of-control places in a home. One of the simplest things you can do to help clean up yours is install a sand pan to catch oil leaks from cars. Not only does oil disintegrate concrete, it’s a messy, fume-producing...
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Dish up creamed spinach
Leafy, green spinach actually grows best in cool weather, so it’s a boon to wintertime and early spring dishes. With iron, vitamins A and C, thiamin, potassium, folic acid, and beta-carotene, it’s a nutritious food choice that’s also delicious and versatile. Creamed spinach recipes...
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Color your own hair
Salon luxuries aside, coloring your own locks offers several benefits over hiring a professional. For one, it allows you to control and choose what chemicals are going on your hair and scalp. It can also save you money. Assuming you don’t want something complex and aren’t trying to cover...
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Count your calcium
Calcium is an important nutrient (low intake is associated with increased risk of osteoporosis and heart disease). But how much do you really need? Here are the U.S. Government’s latest recommendations. Calcium-rich foods include low-fat milk, yogurt, cheese, canned fish, some soy foods, and...
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Make over meat loaf
Ah...meat loaf—often as heavy as it is hearty. The good news is, you can keep the flavor and heartiness and make a meat loaf that’s more natural, more nutritious, and leaner, too. For instance, some ground meats are a better choice than others when it comes to both sustainability and...
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Eat well at a resort
With Spring Break just around the corner, some families are planning trips to all–expenses–paid–type vacation destinations. If visions of buffets loaded with fatty, nutrition–scant foods leave you feeling less than festive, cheer up—you can have fun and eat healthfully...
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Prep your spring garden
Spring is one of the busiest times in a home gardener’s year! Not only are plants waking up after their long winter snooze, there’s also a need for post-winter clean-up and mulch removal before you can replant for the summer harvest. We’ve put together a handy checklist of basics...
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Exercise for your heart
When it comes to heart health, moving your body is always a good thing. But some forms of exercise are even more beneficial when done regularly. According to the American Heart Association, continuous activities that use the large muscle groups, like fast walking, hiking, aerobics, rowing, swimming...
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Put some spring in your cleaning
As days get warmer and longer, it’s time to prepare your household for the season shift, de-clutter, and clean house. This year, why not tackle the project head-on instead of procrastinating and enjoy a shiny new home? Today, challenge yourself to have a good attitude about spring...
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Sample Seafood
Winter is a great time to sample the sea’s offerings (making sure your choices are sustainable if you can). Shellfish takes on a starring role during the colder months, so look for fresh oysters, clams, lobster, and mussels. (If you want to check sustainability by region, the Monterey Bay...
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Don't overthink fitness
Take a cue from spontaneous exercisers and just get out there and move! Women’s natural tendency to launch new routines—or improve old ones—with copious amounts of pre-planning can sometimes slow us down. It can also give us more time to set up mental obstacles to actually getting...
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Make the most of Spring Break
Taking some time off this spring? Families with school-age children and others are often forced to scramble for things to do during this time whether they want to or not. This year, why not approach this lull in a mindful way and make the most of time spent with family and friends? Plan out a...
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Prepare an all-natural Valentine's feast
Dim lights, flickering candles, fragrant cooking, and good company—what could be more romantic than an all–natural Valentine’s feast prepared at home by your sweetheart? With entertainment budgets at an all–time low, some lovebirds are opting to dine in this Valentine’s...
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When it comes to exercise, have a one-track mind
Sometimes our willpower suffers from trying to accomplish too much, too fast. There’s something to be said for focusing on one thing, and doing it really well (e.g., running faster on jogs, or walking to the store instead of driving). Today, challenge yourself to come up with a list of fitness...
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Make heart health a priority
Did you know that heart disease is the leading cause of death in America for both men and women?[1] In 2010 alone, the disease cost Americans $316.4 billion[2]—a shocking statistic, given what we can do as individuals to collectively curb the disease. February’s Heart Health Month is a...
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Cook up a homemade soup
From smooth potages and chunky vegetable/whole grain combos to lighter broths and ethnic fare, homemade soups are the perfect way to warm up on cold winter nights. Besides being incredibly versatile and delicious, soups allow you to scale up the nutrition and scale down the fat as you wish. Plus...
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Enjoy an oyster
According to food lore, months with an “R” in their name are the best times to eat oysters. One possible reason for this belief is that this shellfish spawns in the “R”–less summer months, causing them to become fattier, watery, soft, and generally less tasty. Oysters...
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Spend less for Valentine's Day
Celebrating your love for another doesn’t have to be a pricey proposition; you can do something thoughtful and kind without breaking the bank. If dining out is your thing, choose a less-expensive, all natural restaurant
. Jewelry get your loved one going? Stock up on sustainable pieces at...
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Eat a hearty-friendly food
First off, what is a heart–friendly food? We hear so much about what not to eat when it comes to heart health, we sometimes forget that some foods contain nutrients that can help your heart. (Ask your healthcare professional for suggestions.) Olive oil, for example, when replacing saturated...
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Raise your exercise willpower
You’ve probably read tips for sticking to an exercise regimen, or lists of ways to maintain self-control during the holidays. But is it possible to literally increase your will to succeed (and therefore your chances)? First, the good news: Studies show that willpower benefits from...
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Get a stress test
If your doctor suspects heart disease, chances are a stress test of some sort may be recommended. What does that mean? Most of the time, when cardiologists use the term, they mean an exercise stress test—controlled physical exertion that is monitored to see how it affects your heart rate...
Challenge
Buy some baking soda
Who knew this simple household cooking staple could clean a kitchen or bathroom so well? If you aim for natural home cleaning, buy a box of the white stuff next time you’re at the store. By mixing one cup with a teaspoon of liquid soap, a little water, and a few drops of an essential oil with...
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Try locally raised meat
As people across the country are turning a more discriminating eye toward their meat—gauging where it comes from and how it was raised—buying meats raised close to home is becoming increasingly popular. Local farms can provide such animal foods as free–range chickens and eggs...
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Experiment with citrus
Citrus is a wonderful way to wake up wintertime salads and add a colorful punch to desserts and entrees. This list of fragrant options is endless: oranges, mandarins, tangerines, blood oranges, grapefruits, lemons, and limes are commonly seen in stores. Lesser known citrus fruits include tangelo...
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Embrace the cold
Chilly weather driving you indoors—and away from your workout? (And, perhaps, toward the dessert table or TV sofa?) Stand strong, and recharge your commitment to fitness by embracing winter weather! First, bundle up in appropriate clothing for an outing. Call a friend or family member. Meet...
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Check your vitamin D intake
Vitamin D has long been shown to help absorb calcium to build strong bones. Now experts are looking to confirm other benefits of vitamin D in the diet. Dairy products, fatty fish, and sunshine are three primary sources of vitamin D. During winter, we spend less time outdoors, so it’s...
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Choose chicory
Chicories include Belgian endive, radicchio, curly endive, and related flowering perennials that produce salad leaves. They are delicious and versatile plants. Even if you haven’t discovered chicory’s bold flavor, you may have enjoyed it in coffee; roasted, dried chicory has been added...
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Experience a "runner's high"
We’ve all heard of the phenomenon, but how do we know if we’ve reached this apparently blissful state? First, everyone is different. What does it take to actually achieve a “runner’s high,” and what happens physiologically to your body when you do? Scientists in...
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Eat protein for weight management
For many people, adding lean protein to the diet may promote healthy weight loss. Protein lends a feeling of satiety—especially when combined with fiber—and also provides a platform for exercise. Experts believe protein helps with weight loss in part because of an increase in...
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Go for dark, leafy greens
Dark, leafy greens are one of wintertime’s vegetable delights—earthy, nutritious, and flavorful. Whether you toss them into salad, slide them into sandwiches, or saute them with olive oil and garlic for a splendid side dish or main—they’re divine with grilled sausage and...
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Organize your summer vacation photos
Is proof of your fabulous summer getaway still languishing on your camera or computer? Photo albums are a thoughtful and much-appreciated holiday gift for family and friends. (Grandparents adore family photos, and friends you shared time with last summer will appreciate the gesture, too.) Today...
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Learn about the CDC's new nutrition campaign
Originally, the Center for Disease Control & Prevention (CDC) promoted “5 a day” as part of its campaign to get Americans eating more whole fruits and vegetables. Now, with the new Dietary Guideline recommendations increasing Americans need of fruits and vegetables to 5-9 fruits and...
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Write down something you like about yourself
The written word possesses the power to move mountains—and alter lives for the better. From recording to-do lists and penning goals to organizing your thoughts and writing down stressors, getting thoughts on paper is a way to isolate ideas and harness your power to effect change...
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Buy a better bra
Bras minimize jiggling and support breasts during sports activities. They can also help prevent tissue injuries in field or contact sports, and help you achieve good posture. Regular and sports bras work best if they fit well. Many women are wearing the wrong size, sometimes because of changes in...
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Decorate your home with travel treasures
Picking up memorabilia while traveling is a universal pleasure, but knowing what to do with it when you get home is a different matter. The key is to impose broad themes on your collections: Do they tell a story? Do they represent a dying art? Do they hail from a particular geographical area? Do...
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Step up vacuuming
HEPA (high efficiency particulate air) vacuums are a boon to those who want to reduce indoor pollutants and allergens. However, most of us don’t take full advantage of their capabilities to clean our homes. HEPA filters trap smaller particles than conventional ones, so they don’t recycle...
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Learn about updates in food package labeling
The FDA is launching an initiative to proactively help consumers by enforcing accuracy in food labeling, and is also in the process of reviewing food label content. Following a fact-finding period, FDA will make recommendations on how to change labeling to better inform consumers. Today, challenge...
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Walk somewhere wonderful
Yes, walking is exercise, but it’s also a lifestyle that yields many wonderful sights and experiences. This holiday season, make it a point to meander somewhere you usually drive. Go caroling, tour another neighborhood to see decorations, or shop somewhere farther than your usual stomping...
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Recycle a centerpiece
No need to recreate the wheel to decorate your holiday table this year—just leverage items that most of us have lying around, or reuse last year’s decorations. Mini pumpkins from Halloween, gourds, healthful edibles (apples are colorful), small musical instruments, candles (candle...
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Create colorful side dishes
How better to brighten up a holiday table than to introduce color—deep greens, oranges, maroons, yellows, and other rich shades abound in this season’s harvest. From crookneck, acorn, and butternut squash to eggplant, sweet potatoes, carrots, radishes, and dark leafy greens, late fall...
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Craft a kugel
Baked noodle pudding, or kugel, is one of Hanukkah’s best–loved staples, alongside latkes and jelly doughnuts. Kugel can be sweet or savory, creamy with dairy (often sour cream or cottage cheese), studded with raisins, pineapple or cinnamon, and served hot or cold. Alternatively, you can...
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Send a natural care package
Wholesome care packages are a unique gift idea for the holidays: green, healthy, and wonderfully practical. When putting one together, think about the recipient’s lifestyle and what sorts of items she can really put to use. Stocking care packages with natural and homemade or recycled products...
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Make a pancake mix
Next time you reach for that packaged pancake mix, think about whipping up and storing a homemade, whole–grain batch instead. Whole–grain pancake mix is a boon to brunch—delicious and nutritious! Plus, you can scale your ratio of whole–grain to white flour to whatever level...
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Bake a whole-grain cookie
Holidays mean cookies, and, traditionally, that can also mean more refined flour and sugar than we really want. The good news is, you can enjoy the fragrant goodness of home-baked cookies without artificial ingredients or highly processed flours. Today, challenge yourself to try one of our...
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Set holiday fitness mini-goals
The holidays are wonderful in so many ways—but not for workout regimens. Legions of otherwise disciplined health–seekers have fallen in the face of daily indulgences, marathon meals, cold weather, confounding schedules, and long–term visitors. Some good news: Setting...
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Give the gift of green living
This year, instead of buying someone a gift, offer her a “greening” certificate! Design and print out an actual certificate redeemable for a few hours of greenification in your pal’s home. Today, challenge yourself to come up with an exciting greenification game plan. Here are some...
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Write a letter
Snail mail—and the deeper, more thoughtful consideration that goes with it—has become quaint in these technologically savvy times. Borrow a page from the past and write a loved one a heartfelt letter this holiday season. Challenge yourself to tell her what she means to you, pledge...
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Use an alternative natural sweetener
Sugar plays several important roles in baking, among them lending moisture, providing a crisp texture, and acting as a preservative. Many bakers would advise caution when substituting natural or unrefined sweeteners for refined sugar, as you may not end up with identical results. That said, if you...
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Combine fiber and protein for breakfast
Foods like our GOLEAN® ready-to-eat cereals with protein and fiber can help keep you full all morning—a great way to start the day!* If you tend toward the fiber-full or foods with protein, try eating foods that contain both—you’ll be surprised how good you feel afterwards...
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Give the gift of time
Busyness and lack of time are hallmarks of 21st–century life. Take a step out of time this holiday season by setting aside blocks of time to spend with people you haven’t seen in a while (or don’t spend enough time with). Today, challenge yourself to set up a rendezvous (or two...
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Blog your playlist
Excitement about your workout music can transfer to your workout itself—and anything you can do to stick to your exercise routine during the challenging holiday period is a good thing! Blogging or posting what music inspires you to work out harder, longer, and more joyfully is a fun way to...
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Take a sleep inventory
Sleep is vital to health and wellbeing. Yet many of us don’t get enough of it. With the endless rounds of parties, late nights, and responsibilities, the holidays in particular can wear you out; there’s never a better time to make sure you’re getting enough sleep. Today, challenge...
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Make a holiday de-stress pledge
Holidays can be stressful for a lot of reasons (family dynamics, financial pressures, lack of time, break–ups or grief in the face of public cheer). But recognizing seasonal stress triggers can help mitigate them. One way to help cope is to formally acknowledge the stress that holidays can...
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Make a holiday welcome banner
What clearer way to welcome friends and family your holiday home than a banner strung across your entryway or gathering room? Banner-making is a fun activity for parties, and you can use the same banner year after year. This year, challenge yourself to buy a cloth or paper banner and gather...
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Make your resolution early
Each year, hundreds of thousands of people make New Year’s resolutions—and nearly as many fail to keep them. What can you do to improve your chances? Try making that resolution before January 1st. There is no scientific evidence to show it works, but we all know that taking action...
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Transition your linen closet
Areas with distinct seasons demand a rethink of your (probably cluttered) linen closet come November. As fall transitions to winter, take nature’s shortening days and thinning daylight as an opportunity to purge what you don’t need and declutter your life. Today, challenge yourself to...
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Use plastic toy hoops for strong arms
Plastic Toy hoops aren’t just a great tool for working your core—they’re a wonderful way to strengthen arms without spending tons of time inside a stuffy gym. How does it work? Just place one full-size hoop over each wrist, letting the hoop hang down. Work the hoops in circular...
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Start a support group
Want to exercise—or accomplish just about anything—in a supportive community, but don’t know where to start? Tried to find a support group that suits you but can’t? Start your own! Support groups are known to help people meet their goals, plain and simple. But they also have...
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De-stress each day
All of us suffer stress at various times in our lives. Thankfully, for most of us, life’s stressors come and go. Whatever’s going on in your life, there are small things you can do anytime, anyplace to relieve tension. Today, challenge yourself to start following these steps on a daily...
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Separate spring blooms
Dividing up spring-blooming perennials before the first ground freeze allows them to spend more energy putting down roots before next spring, promoting blooming. It’s not a complicated job, but it is wise to observe best practices when it comes to the transfer. Today, challenge yourself to...
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Bake cookies for someone in need of cheer
Cookies are a pick-me-up for most of us, but for folks who are struggling this holiday season, receiving a gift of this sweet treat can lend a real sense of warmth and caring. Today, challenge yourself to bake up a batch of delicious, all natural, whole grain cookies and deliver them to your local...
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Winterize your garden
Preparing your garden for winter is essential in wintry climates, where extremely cold air can freeze and dry out even the toughest plants. Today, challenge yourself to prepare for the season and honor the hard work you’ve put into your garden. Here are some tips for keeping your garden safe...
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Bake bread pudding
Bread pudding is a rich, tasty alternative to the traditional kugel (noodle pudding) that usually graces Hanukkah holiday tables. With a dense yet fluffy texture and succulent layers of sweet or savory flavors, it’s also a great way to use up stale bread. Today, challenge yourself to find a...
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Master mashed potatoes
“Mashies” are a cornerstone of the Thanksgiving table, and we know why—their rich, creamy, buttery goodness! Here are some tips for mastering this hearty dish—and ways to make it less rich, if you wish. Today, challenge yourself to make better mashed potatoes by: • Cutting...
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Throw a vegetarian Thanksgiving
Thanksgiving cooks: Let’s talk turkey about holiday entrees. The truth is, you don’t need meat to make a meal memorable. Many vegetarian dishes can sit proudly at the center of the Thanksgiving table: stuffed acorn squash, onion and leek tarts, bread pudding, frittatas and quiches...
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Cook up some cauliflower
Actually a type of cabbage, cauliflower is an oft-overlooked vegetable with a remarkable variety of uses. Peaking in freshness in October and November, it’s a wonderful fall option for purees, steamed florets, sautés, and raw veggie platters. Look for one that is white, creamy, and heavy...
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Rake leaves
Raking fallen autumn leaves is a great way to get outdoors, get some exercise—you’ll burn calories too (about 150 per 30 minutes)!—and keep your yard looking fine. Today, challenge yourself to pick up that rake and get out there. (Tip: Make sure you compost the leaves.)
You may...
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Refurbish a piece of secondhand furniture
Who hasn’t gazed with admiration on a stunning piece refinished by loving hands? Unfortunately, for most of us, that’s where the impetus to reuse and recycle ends when it comes to furniture renovation. If you’re intimidated by the idea of making something old new again, challenge...
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Love leeks
Autumn is a great time to enjoy fresh leeks, which are a boon to soups, stews, tarts, and sides. Choose leeks that are flat on the bottom and not too deeply green at the tip. You can store them unwashed with the root end uncut for maximum freshness. If you’ve ever wrestled with one of these...
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Learn about DVs, RDAs and DRIs
The Daily Value, or DV, tells us how much of each nutrient we should be getting in our diet as outlined on the nutrition facts panel of all packaged foods and beverages. These daily values are based on the RDAs, or Recommended Daily Allowances established in 1963 by the National Academy of Sciences...
Challenge
Start a family recipe book
Both a tool for mindful eating and a way to preserve your family’s food culture, a homemade book of homespun recipes is a great way to honor family traditions. Start by asking family members to contribute one or two of their favorite recipes. Adding photos, stories, and testimonials makes for...
Challenge
Fire up the flavor with Indian spices
Indian cuisine relies on a flavorful collection of spices and spice combinations, including garam masala, turmeric, chili, cumin, coriander, star anise, black pepper, cloves, and cinnamon sticks. If some of these sound intimidating to the uninitiated, try starting with more forgiving recipes, like...
Challenge
Take care of your feet
Running, dancing and other fitness activities can take a toll on hardworking feet. Luckily, you can keep yours healthy, smooth, and strong without giving up the high or low-impact activities you love. Today, challenge yourself to follow these foot-care guidelines: • Invest in good-quality, properly...
Challenge
Green your garage
Often given short shrift for being out of sight and therefore out of mind, garages are often hotbeds of poorly stored chemical products and environmentally unfriendly materials. What can you do to improve yours? If you’re aiming for a total revamp, natural lighting, recycled insulation...
Challenge
Bring back summertime with your broiler
Barbecuing fresh food is a summer tradition we usually wave goodbye to as we migrate indoors for the winter. You can enjoy the texture and flavor of grilled foods by using an oft-neglected part of your stove — the broiler. Today, challenge yourself to try salmon steaks, corn, thick-sliced...
Challenge
Help someone quit smoking
By now, most of us are well aware that smoking poses major health risks. We also know that attempts to change loved ones’ habits often meet with mixed results. Is there a way to show you care and support loved ones in their efforts to halt this harmful habit? Yes—as long as you follow...
Challenge
Buy eco-friendly school supplies
From crayons and notebooks to lunch bags and uniforms, there’s a range of choices available when it comes to eco-friendly school supplies. Today, challenge yourself to stock up on non-toxic and sustainable supplies that rely on the reduce-reuse-recycle principle, including: • PVC and...
Challenge
Say “yes” to squash
As summertime zucchini and crookneck squash give way to winter varieties like acorn and butternut, it’s a great time enjoy the whole range of squash offerings. Today, challenge yourself to think: soup, stuffed, and sides.
You may also like:
Video: Brown Rice-Stuffed Acorn Squash &...
Challenge
Go bowling
Bowling is not only fun, it’s a decent workout! Depending on your weight, you can burn somewhere in the vicinity of 200 calories with a couple hours of bowling. Plus, it’s a good game for beginners and it’s social. Today, challenge yourself to go for a bowl with friends.
You may...
Challenge
Pay attention to oral health
Too often, our gums and teeth get short shrift while we focus on other mind and body systems. Yet recent science points to a potential link between oral bacteria on teeth and gums and risk of cardiovascular disease, especially when combined with other risk factors. That every part of our bodies is...
Challenge
Create a family menu chart
One tool for eating healthier is to be more aware of what’s going in your mouth every day. Maintaining a family menu chart in a visible spot in your kitchen is a great way to bring mindfulness to meal planning: it helps you see how you’re balancing food groups; how often you’re...
Challenge
Make every day a sundae
Break up snack routine with a wholesome version of every kid’s favorite treat: sundaes. Instead of the high-fat stuff, layer low-fat yogurt, granola, and fresh fruit in tall sundae glasses and slip in a long spoon. It’s quick and easy for school days, but this trick is perfect for...
Challenge
Walkers: Pick up the pace
Walkers—want to up your cardio pay-off? Adding one minute of power walking or running every five minutes during your walk can help you burn more calories than just walking — up to 400 calories per hour if you do it 10 times during the course of an hour-long walk*. One reason why is that...
Challenge
Get rid of VOCs naturally
Ever opened a package containing something like a new vinyl shower curtain, only to reel at the strong odor of chemicals? Welcome to the world of VOCs. Volatile organic compounds are gases released by many common home products (paints, printers, cleaning products, cosmetics, vinyl floors, etc...
Challenge
Make yogurt lollipops
Want a protein-packed sweet treat you can enjoy any time of day? With naturally sweet berries and tummy-friendly yogurt, homemade yogurt lollipops are a snack grown-ups will smile at and kids will love. First, line a baking tray with non-stick paper and cool it in the freezer. (Or, if the yogurt...
Challenge
Buy better sheets
It’s hard to rest easy when you read statistics like this one: Cotton, the number-one ingredient in most bedsheets, accounts for 25% of the world’s pesticide use. Furthermore, conventional petroleum-based dyeing to color linens causes chemical run-off that negatively impacts the...
Challenge
Perfect your guacamole
Whether it’s smooth or chunky, spicy or mellow, simple or exotic, this delicious Latin American dip export is always a crowd pleaser. Guacamole at its most basic can be whipped up with a couple of avocados, lime juice or garlic, and salt. You can experiment with adding tomatoes, salsa, pepper...
Challenge
For 50-somethings: Befriend B vitamins...
Women age 50-plus are dealing with the big hormonal changes of menopause (and, along with it, increased risk of heart disease, osteoporosis, breast cancer, and other age-related health issues), macular degeneration, osteoporosis, and cardiovascular threats to health. The top nutrients for keeping...
Challenge
Jog underwater
Pool jogging is a great option for non-runners and injured joggers alike. Anyone who needs the gentle support of water while they move their body will appreciate the easy yet effective workout you can get in the pool (experts say you can burn up to 345 calories per hour depending on how much you...
Challenge
Discard outdated drugs responsibly
When was the last time you cleaned out your medicine cabinet? Out-of-date medications are a danger to people of all ages—they lose potency with time and represent an identified overdose hazard—yet many of us hang on to these vials. Furthermore, flushing them down the sink or toilet can...
Challenge
Take up all-natural knitting
Enjoyed around the world as a relaxing, portable activity, knitting is a wonderful way to pass the time and be productive. Now, options exist for making your knitting as natural as possible. Today, challenge yourself to invest in organic, sustainable, and recycled yarns and other knitting materials...
Challenge
Match sweet with savory
One way to keep snacks fresh is to marry opposite flavors in appealing, unique ways. Combining complementary sweet and savory flavors, for example, can get you to experience old favorites in new ways. Today, challenge yourself to invent some exciting sweet/savory snack partnerships. Here are some...
Challenge
For 40-somethings: Befriend fiber, calcium, and...
What are the top nutrients for women in their 40s? Fiber, calcium (and its absorption-encouraging pal, vitamin D), and potassium are crucial, primarily for their ability to help you cope with a slowing metabolism, blood pressure and cholesterol disease factors, and bone health. High-fiber cereal...
Challenge
Dip into applesauce
Unsweetened organic applesauce is not only a delicious side dish and topping for pork, it’s also a unique dip and a great accompaniment to snacks. Try dipping toast “fingers”—thinly sliced pieces of toast—in a bowl of sauce, spreading applesauce and a sprinkling of...
Challenge
Look carefully at “low-fat” foods
Does “low-fat” automatically mean “good for you”? In a word, no. Low-fat foods can still pack plenty of calories and/or sugar, since the label only means that the food in question is 30% lower in fat than the standard product. This is particularly concerning if the original...
Challenge
Stock up on sustainable jewelry
If pretty is as pretty does, then most of us need to take a second look at our jewelry boxes. Some of the most popular gemstones come from the world’s poorest countries, where working conditions are dangerous and mining takes a terrible toll on the environment. Buying antiques, specially...
Challenge
Clean up your mattress
We spend nearly a third of our lives sleeping, yet few of us see fit to ensure we’re snoozing on nontoxic mattresses. Conventional mattresses can contain synthetic and chemical-laden foams, chemically treated wood, and adhesives (not to mention flame retardants). Safer options include natural...
Challenge
Green your dry cleaning habit
For many of us, professionally cleaned, starched clothing seems like a necessary part of the working life. But dry cleaning relies on a chemical, perchloroethylene (PERC) that is known to be carcinogenic. The good news is that you can minimize your family’s exposure to PERC with a few simple...
Challenge
Punch a bag
Punching bags are a fun, simple way to get a cardiovascular workout and strengthen your upper body—plus, they burn around 400 calories an hour, depending on your weight, the weight of the bag, and your level of vigor. Plus, they can be easily put away in a closet, and don’t take up much...
Challenge
Make corn salad or salsa
Ripe, summertime corn is deliciously sweet straight off the cob, but it’s also a burst-in-your-mouth delight in salads and salsas. Serve corn salads, salsas, or relish with crab cakes, Latin American fare, veggie burgers, tortilla chips, or grilled meats. Today, challenge yourself to become a...
Challenge
Try a kettlebell
If you go to a gym, you’ve probably seen those peculiar looking, baseball and volleyball-sized metal balls with handles lying around the free weights area. With integrated hand-holds and varying weights, kettlebells are a fun, safe way to increase strength and muscle tone. Originally used in...
Challenge
Spice up your snacks
Just because snacks are healthful doesn’t mean they have to taste like cardboard. Flavoring up snacks can be as easy as hitting the spice rack between meals. Try taking inspiration from your favorite ethnic cuisines (an example would be rye bread topped with cottage cheese and a pinch of garam...
Challenge
Sustainable seafood
What’s currently on the “safe” list when it comes to seafood? The Monterey Bay Aquarium has a new list out that identifies species that are good for both humans (i.e., low in toxins) and oceans. Be sure to note their special qualifiers and source notes, as they can mean the...
Challenge
So you think you can...
Reality TV dance shows have surged in popularity, and not just because it’s a hoot to watch celebs twist and turn for votes. Dancing is a great way to get some cardio in, and a natural pleasure besides. Today, challenge yourself to dance along with the contestants on your favorite competition...
Challenge
Consume kabocha
Often called Japanese pumpkin, kabocha is a winter squash you can find in stores through spring. Believed by some to be an aphrodisiac, kabocha looks like a smallish, green version of a traditional North American pumpkin. Today, challenge yourself to sample a squash that’s gaining in...
Challenge
Roast some nuts
Here’s some nutty news: A new study hints that roasting peanuts may increase their antioxidant capacities. Specifically, “dark-roasting” peanuts upped the nuts ability to retain antioxidants. Peanut skins (not shells), which many people also discard, were markedly affected. Today...
Challenge
Perfect pasta salads
Summer parties often mean rich, mayonnaise-y pasta salads. If you want the flavor without all the fat, take heart: You can update your pasta salad to take advantage of the spring harvest and fresh herbs! Today, challenge yourself to make the following changes:• Increase parsley or basil from a...
Challenge
Research waterless washers
Later this year, consumers may see the launch of a pioneering clothes washing method. A British chemist has created a nearly waterless washer called the Xeros. Relying on highly absorbent beads, or chips, that draw dirt into their cores — and can be used hundreds of times — the...
Challenge
Go gentle at the gym
Perhaps you’ve heard of “gentle” yoga, “silver sneakers”-type gym classes, or other classes tailored for seniors or folks facing physical challenges? And perhaps you’ve always avoided them in favor of no-pain-no-gain-style workouts? Today, challenge yourself by...
Challenge
With kids, own up to overweight
Most of us have at least some awareness that obesity is skyrocketing in the U.S., including among children. But with 16% of America’s children clinically overweight, the time has come to step up awareness — and action — to the next level. Today, challenge yourself to learn all you...
Challenge
Freshen your flowers
Cut flowers are an extravagance that should be enjoyed as long as possible. Today, challenge yourself to take extra steps to keep yours fresh naturally. Some tips:• Cut stems using a sharp knife or scissors. Run stems under cool water.• Add a spoonful of sugar and a few drops of lemon juice to...
Challenge
Place couscous center stage
You may have tried couscous as a side dish, but have you tested it as a featured entrée? Although the Middle Eastern pasta staple goes great with grilled meats, it is also ideal mixed with white beans, chickpeas, squash, and greens; stuffed inside bell peppers; or dressed with fresh mint as a...
Challenge
Be so inclined
Strength trainers: If you find yourself hitting a plateau with regard to your weight lifting routine, try incorporating more moves at an incline. Using the incline weight bench or an uneven step bench to perform moves like a chest press, butt lift, or leg lift challenges your muscles in a slightly...
Challenge
Brighten up
Looking on the bright side of things is often easier said than done. That said, there is wisdom in this old chestnut! Today, challenge yourself to consciously steer your thoughts toward the positive and away from negative — and often unlikely — scenarios.
Challenge
Dispose of drugs (correctly)
As with most everything else, there is a right way and a wrong way to dispose of unused or expired medications. In fact, this issue is so important that the U.S. government now has an entire Web site devoted to it. Though the rules are continually being evolved, some basic principles to safe...
Challenge
Celebrate Labor Day...naturally
In spite of its economic and civic significance, for many of us, Labor Day connotes barbecues and
camping, not workers’ rights. Today, challenge yourself to celebrate the holiday by giving something
back. Here are some ideas for making honoring workers and healthy working conditions a...
Challenge
Get up
Scientists have long associated prolonged sitting and sedentary lifestyles with negative health impacts. But new research implies that, among other red flags, a little light weekly exercise does not offset the effects of huge chunks of time spent sitting instead of moving. Today, challenge yourself...
Challenge
Learn more about "Made in the USA"
What does a domestic origin really mean when it comes to sustainability? Turns out, it can mean quite a bit. Products manufactured overseas have a bigger carbon footprint for the ultimate buyer, wherever your home base. Also, products made in the U.S. usually provide local jobs. Plus, American labor...
Challenge
Plant a butterfly bush
What could be lovelier than watching swallowtails, cabbage whites, monarchs, or other butterflies swooping gracefully around your garden? Welcoming pollinators like butterflies to your garden requires choosing plants with attractive nectar for baby caterpillars, like zinnia, marigold, milkweed...
Challenge
Pure chocolate pleasure
Summer’s berry bounty make’s it a great time to master the art of melting chocolate. As a dessert or fresh fruit topping, pure chocolate can’t be beat. Today, challenge yourself to learn how to make melted chocolate. Here are the basics:• Using a serrated knife, chop a chocolate...
Challenge
Gift of ab
Is your abdominal strength routine getting old? Why not mix it up? It’ll be fun, and might even produce better results. Today, challenge yourself to make changes to your workout. Some ideas:• If you usually do core work modeled on yoga or Pilates techniques, like plank pose, try working with...
Challenge
Take a temperature
When was the last time you used a thermometer? Years ago? Never? The problem with learning on the job, as it were, is that it’s more stressful than getting it down during non-emergencies. Since you never know when you’ll be called upon to take a loved one’s temp — or your own...
Challenge
Bee welcoming
Did you know that only female bees sting, and few bee species are aggressive toward humans? Honey and bumblebees are natural visitors to our gardens. You can welcome them by providing sun-baked, sandy, dry-soil areas for solitary types to nest. (Some species prefer log piles and hollow reeds.) And...
Challenge
Forgo fragrance
The presence of “fragrance” in the ingredients list of cosmetic and personal care products usually denotes synthetics. According to the Environmental Working Group, a loophole in U.S. law allows potentially hazardous chemicals to be called “fragrance” in such products. Why...
Challenge
Congratulate a fellow gym-goer
When was the last time you gave someone kudos for getting in shape — or just plain showing up? Taking
the time to call or email someone — or, better yet, tell them in person at the gym or park — that they’re
doing great could give a person a needed boost. You could say...
Challenge
Grab the green
Yeah, we know you already know the nutritional value of a nice bunch of fresh leafy greens. But when was the last time you added a new green to your repertoire or prepared familiar ones in a fresh way? Today, challenge yourself to whip up a festival of green flavors, using some of these tips:•...
Challenge
Snack smarter
Let’s face it: snacks are a part of life. But rarely do we bring as much inspiration, creativity, and forethought to our snacks as we do to meals. Maintaining the same standards you apply to meals takes a little pre–planning, but yields a big payoff: tasty, wholesome snacks that help...
Challenge
Bust a bhangra move
Bhangra, a Punjabi folk dance and musical form, has taken the fitness world by storm with its easy, heart
pounding moves and exciting rhythms. Familiar to those who have watched Bollywood films, bhangra
involves group dancing, exotic music, and optional costumes. Today, challenge yourself by...
Challenge
Seek out resistant starch
Resistant starch, a lesser–known fiber with some of the benefits of soluble and insoluble fiber, is
poised to burst onto the nutrition scene with something like a 21–carb salute. Like other fibers,
resistant starches defy digestion until they reach the large intestine, possibly...
Challenge
Switch to refillable containers
How many of your food, personal care, and household products do you store in reusable, refillable
containers? Many of us go the extra mile to reuse shopping bags and invest in natural products, but
buying stuff in bulk requires a little more pre–planning. Today, challenge yourself to make...
Challenge
Add herbs to your salads
Fresh, fragrant herbs baking in the sun call to mind the very essence of summer. If
used judiciously, herbs can add flavor and life to summertime salads. As a general
rule, trust your senses to tell you how much to use; some herbs, including mints and savory, can be
overpowering in salads. Today...
Challenge
Throw a “greener” barbecue party
Grilling isn’t the only aspect of summer partying that impacts the environment. Water usage, insect
repellant, and energy output, among other factors, all contribute to make traditional ’cuing an
environmentally unfriendly activity sometimes. Now, the good news: There are ways you can...
Challenge
Rethink your snack strategy
For many natural eating aspirants, snacking is a challenge zone, often because of poor choices,
not knowing your options, lack of willpower, or not enough planning. Today, challenge yourself to
identify your weaknesses when it comes to snacking, and make snacking part of your larger healthful...
Challenge
Enjoy a mid-week weekend
Want to beat the crowds this summer and have some fun at the same time? If you can swing it, plan a
mid–week vacation or long–weekend. Not only will you save on lodging and activities, but you’ll also
spare yourself the crowds and the hassle of weekend travel. Try checking...
Challenge
Sweeten summer salads with berries
Summertime is berry time, and this succulent range of fruits adds tartness, texture, and flavor to any salad. In addition to delivering a flavor punch, berries like blueberries, strawberries, and blackberries are known for packing vitamin C and having serious antioxidant activity. Try pairing...
Challenge
Bike to work...tomorrow
Why wait for Bike to Work Day to jump on a fun, self–powered mode of transportation? Instead, do it
tomorrow! Summertime is the perfect season to test–drive an alternate, greener mode of transport.
Plus, you’ll fit some exercise into your work week. Today, challenge yourself by...
Challenge
Grill fresh veggies
Fresh, seasonal vegetables grilled up crisp–tender and colorful on the barbie—what could be simpler? Grilled veggies are a healthful and hearty antidote for summertime meat mania. With a few basic steps, you can master techniques for making barbecued vegetables a delicious and central...
Challenge
Take your current BMI with a grain of salt
BMI, or Body Mass Index, is calculated using a person’s weight and height to estimate body fat
levels. But it does not measure fat directly, so some question its accuracy, especially when it comes to
statistical outliers (extremely muscular athletes with higher than expected weights are one...
Challenge
Make do without mayonnaise
Many summer–salad favorites rely on rich, creamy dressings that can be heavier than some of us want. To keep the flavor while losing the excess fat, challenge yourself to try some of the following no–mayo makeovers:
• Potato salad: Switch out mayonnaise for olive oil with vinegar or...
Challenge
Work out with your senses engaged
Getting in touch with your inner sensualist is a great way to invigorate yourself and spice up your
workouts. Being in nature, listening to lively music, and embracing fun new classes that focus on
movement are just a few of the ways to let your mind wander and your senses take over during a...
Challenge
Take a “stay”-cation instead of a vacation
It’s green. It’s recession–proof. It’s all the rage. Such are the charms of the so–called
staycation, a way of taking time off without wasting gas, money, or time. Staying home — or close to home — can
be unexpectedly pleasurable, especially if your daily...
Challenge
Exercise your right to take it easy
Taking it easier, both mentally and physically, can have surprising health benefits. The urge to go
longer, stronger, and harder is built into modern Western culture, but it can work against the natural
cycles of our bodies. Relaxing can lower blood pressure, increase blood flow to muscles...
Challenge
Give your salad a protein boost
Turn your lunch or dinnertime salad into a one–dish meal by adding your favorite lean protein to seasonal lettuces and vegetables. Protein provides amino acids, the building blocks of muscle, along with energy. In combination with fiber, it can help you feel full longer. Best of all, protein...
Challenge
Skip secretly high-salt staples
It’s easy to forget that some minimally processed foods can still contain relatively high levels of sodium. If you aim to eat a low-salt diet, then be sure to read nutrition labels religiously and watch out for the following secretly-high-salt culprits. Today, challenge yourself to replace...
Challenge
Tool time, tea time?
Turns out, black tea is a talented natural cleaning agent when it comes to rust removal. It works by dissolving rust into black oxide. Today, challenge yourself to gather up your rusty gardening or auto tools, brewing a couple large pots of black tea, and scrubbing them nice and shiny-clean.
Challenge
Find your celebrity fitness soulmate
Whether or not you find celebrity fitness makeover stories inspiring or disheartening, they’re everywhere. Why not try to make them work for you? Today, challenge yourself to scour the tabloids for a personal fitness story that resonates with you. Then keep tabs on what (they say) works for...
Challenge
Focus on kid-friendly flavors
In the always-challenging game of getting kids to eat adventurously, spices and naturally high-kicking flavorings are a cook’s best friend. Contrary to popular opinion, picky kids can enjoy sophisticated flavor pairings and complex flavors. Introducing them in combination with their favorite...
Challenge
Choose cherries
As if their succulent sweetness wasn’t reason alone to eat them, now research suggests that tart cherries may possess anti-inflammatory benefits. University of Michigan scientists think it’s the antioxidant anthocyanins — compounds responsible for cherries’ bright red color...
Challenge
Get an eco-friendly grill
Love grilling, but don’t like the effects your current barbecue has on the environment? Traditional
grilling options, including charcoal, propane, and natural gas, do have negative consequences
(regular charcoal emits toxins, and propane and natural gas are both chemical–releasing and...
Challenge
Wake up to Ayurveda
Ayurvedic medicine, a traditional approach to health practiced on the Indian subcontinent for centuries, has a unique approach to starting the day, focusing on rituals that, practitioners believe, balance and prepare the body for the challenges of the day. Today, challenge yourself to find out if...
Challenge
Make your own meat substitute
Sounds intimidating — and totally intriguing — doesn’t it? Turns out, turning tofu’s texture more meat-like and replacing meat in a traditional recipe is pretty straightforward. Today, challenge yourself to take these extra steps in preparing tofu to sub in for ground beef or...
Challenge
Recast your cast-iron pan
Here’s a lovely idea from our friends at RealSimple.com: Make your cast-iron pans serve double-duty when they’re not on the stovetop. First, hang your pots and pans on a nice wall bar with hooks (great space-saver, too!). By hanging the pan bottom-forward, you can affix recipes, to-do...
Challenge
Better off Med
For years, everyone from food scientists to laypeople has rhapsodized about the health benefits of the Mediterranean diet. Talking specifically about the vegetables, fruits, fish, olive oil, lower meat consumption, and moderate wine and non-refined grain intake this diet represents, its proponents...
Challenge
Enjoy El Salvadoran food
El Salvadoran cuisine is gaining traction in the U.S. among Latin food lovers for its unique flavors and wholesome ingredients. In El Salvador, a country known more for its challenging political history than its intense culinary traditions, it is common to see indigenous treats paired with...
Challenge
Natural odor eaters
Deodorizing your household’s stinky places doesn’t have to be a toxic endeavor! Today, challenge yourself to switch to natural tactics when it comes to the following typical stinkers:• Musty clothes — Spray lightly (spot-test first) with vodka, a naturally scent-free bacteria...
Challenge
Accept the President's fitness challenge
President Obama and especially First Lady Michelle Obama have made our nation’s fitness and health a priority. The President’s Challenge is a program that encourages all Americans to make being active part of their everyday lives. Today, challenge yourself to explore the...
Challenge
Try new phytonutrients
Turns out, many Americans get their beneficial phytonutrient intake from just a few fruits and vegetables. Although some is definitely better than none when it comes to these health-promoting plant compounds, variety is also good. Today, challenge yourself to go for more densely nutritious...
Challenge
Chai for a change
Not a tea drinker? Or maybe your tea tastes run toward the traditional? Embrace another sort of tradition by trying a chai. Chai is a richly spiced tea that has been brewed for centuries around the world, namely in India. Chai is a black tea enhanced by varied spices, including cinnamon, cardamom...
Challenge
Don't sell yourself short
If reduce, recycle, reuse is your mantra, then take your game to the next level when it comes to selling items you no longer need. Instead of saving up for your next (marginally profitable and exhausting) sidewalk sale, for instance, start tapping eBay and Craigslist for more targeted sales of...
Challenge
Take another look at tissue
Here’s a great way to reuse gift box tissue, even if it’s torn or wrinkled: Turn it into table centerpieces or party favors. If you’re hosting a summertime party, you can decorate your tables by pouring herbs, potpourri, or healthful snacks into a small cylindrical container...
Challenge
Heed hip-hop
Hip-hop, a form of dance that has its origins in urban African-American communities, is not only a fun, engaging way to express yourself, it’s a great workout, too! Known for working glutes, legs, and abs with lots of squats and sharp and sudden movements, hip-hop classes are offered at many...
Challenge
Stop overeating sodium
Here’s the painful truth: Most Americans consume more salt than they should, according to the National Institutes of Health. The current RDA is less than 2.4g of sodium daily — that’s about 1 tsp of table salt, total! If you think you’re getting too much, it’s time to...
Challenge
The art of artichokes
As much a culinary journey as a destination, artichokes are best appreciated as a fun, prolonged diversion with a succulent payoff at the end (when you get to the meaty “heart”). This thistled vegetable should be bought tightly closed, and washed thoroughly in cold water. Rubbing the...
Challenge
Get awn it
Cooling a house in warmer climates can be a big energy drain come summer. One thing you can do to minimize energy output is install retractable awnings over your windows that provide shade by day (and can be retracted to let in light at anytime). Today, challenge yourself to examine your window...
Challenge
Workout snack, bagel back?
Bagels have earned a bad rap in recent years, especially when they come slathered in full-fat cream cheese and made of processed, refined flour (i.e., simple carbs). However, a small, plain, whole-grain bagel can be a good pre-workout snack, in that it provides complex carbohydrates, which lends...
Challenge
Try TCM
TCM stands for “Traditional Chinese Medicine,” a 2,000-year-old holistic approach to health that rests on beliefs in balancing, energy, and interconnectedness of the body’s systems. Many people appreciate TCM’s integrative take on the disease process, and use it alone or...
Challenge
Pump it up
Waiting for hot water to pour out of the spigot is a wasteful moment that presents an opportunity for improvement. By installing a recirculating water pump under your sink, you can get hot water instantly, so you don’t have to let excess water flow from the tap. This investment costs several...
Challenge
Ruddy rhubarb
Often overlooked, rhubarb is a versatile spring harvest fruit that pairs well with strawberries and adds a gentle sweetness to desserts and other fare. The only edible part of the plant is the stalk, which can be up to two feet long! Today, challenge yourself to explore some of the pies, breads...
Challenge
Fan the flames
Most of us think of ceiling fans as hot-weather helpers. Guess what? Fans can also save energy during winter. Heat rises, so ceiling fans that can operate in reverse at low speeds are efficient at distributing hot air, sparing you larger heating bills. Today, challenge yourself to start sourcing a...
Challenge
Mosquito magnet?
Camping and barbecuing season looms, and, for many of us, that means exposure to mosquitoes. If you’re looking to avoid using toxic insect repellants, there are still ways to prevent the pesky buggers from biting. Today, challenge yourself to take the following steps toward a mosquito-free...
Challenge
ID yourself
Nobody thinks they’ll end up injured while working out away from home, but, unfortunately, accidents occasionally happen. Protect yourself and help ensure speedy care by always traveling with personal identification. Today, challenge yourself to do whatever it takes to make ID-holding more...
Challenge
Pea passionate
Springtime is pea-time, if nature has anything to say about it. Cooked or raw, shelled or whole, fresh peas add a delicate sweetness to any dish. They’re also rich in vitamin K and folic acid. Today, challenge yourself to sample spring’s leading peapods in English, snap, and snow...
Challenge
Capture the krill
There’s a new player in the omega-3 fatty acid market: krill oil. Antarctic krill are small crustaceans whose oil contains substances that reduce LDL cholesterol and might offer other healing properties. Today, challenge yourself to find out more about this promising, shrimp-like creature and...
Challenge
Aerate your tap
The average American uses — count ‘em! — 69.3 gallons of water per day. You can cut back on that figure by installing a simple water aerator on your taps. Aerators pump air into the water stream so you don’t have to run the tap at full blast. They can cost as little as $2.25...
Challenge
Flower power
To many of us, edible flowers are something to sample infrequently, at gourmet restaurants and on wedding cakes. Think again! Flowers like viola and nasturtium add a delicate green floral note to many dishes. And many varieties, from marigold to pansies, not only add a punch of color to salads and...
Challenge
Drape yourself
Inexpensive cotton thermal drapes can do double-season duty as both summer heat blockers and winter warmth savers. By shutting such drapes on hotter days, you maintain a cooler environment (come evening, you can open them). By opening them all day, you trap as much daytime warmth as you can for...
Challenge
Runners: Fatten up
New research out of the University of Buffalo has called into question a long-held belief among elite runners that a low-fat diet prevents injuries. In fact, scientists found that runners who sustained fewer injuries over the span of the study were much more likely to get more calories from fats...
Challenge
Log on
Crave the coziness of a hearth fire but worry about environmental impact? It may surprise you, but some artificial logs beat out real ones by a long shot when it comes to eco-friendliness. Yes, there are now options available that let you have your flame and love it, too. Today, challenge yourself...
Challenge
All about asparagus
With long, lean stalks and tender tips that beg to be sampled, asparagus is one of springtime’s most delectable gifts. Steamed, roasted, or grilled, asparagus needs just a dab of butter or a drizzle of olive oil or lemon juice to come alive in your mouth. Today, challenge yourself to work...
Challenge
Dress it up
Salads becoming ho-hum? Dress them up with a homemade dressing that puts store-bought stuff to shame! Today, challenge yourself to whip up a basic Dijon vinaigrette. Some tips: • Use a clean reusable jar with a sealable lid.• Using a ration of olive to vinegar of 3:1, emulsify white wine, rice, or...
Challenge
Stock your sandwich
For many of us, sandwiches are merely a go-to meal when we don’t have time for something more involved (or nutritious). But sandwiches can be packed with nutrients if you take a little time to do them right. Today, challenge yourself to make a sandwich that offers positive nutrition as well as...
Challenge
Playing ketchup
Besides making a dandy topping for frankfurters (or tofu dogs!), ketchup is a handy natural cleaning agent. Turns out, tomato’s high acid content is capable of burnishing copper and brass cookware to a fine sheen. Today, challenge yourself to give your pots and pans a new lease on life by...
Challenge
Water down
When was the last time you looked at your hydration habits? Age, lifestyle, weather, and workout habits all influence just how much water you need, both before and after exercising. Furthermore, recommendations shift periodically as experts learn more about how we replenish ourselves following...
Challenge
Veggie-grain combos
Combining veggies and whole grains in the same side dish offers a fresh take on dinnertime standards. Fresh spinach, for example, is a great friend for brown rice or other grains (quinoa or bulgur come to mind), as its tenderness allows it to “cook” simply by cohabiting with the warm...
Challenge
All about asparagus
Springtime means asparagus season, and this elegant vegetable is surprisingly easy to prepare in a variety of forms. Whether your preference is for thick or thin stalks, you should choose stalks with tightly closed tips and no flowering, bright green — or, in the case of white asparagus, ivory...
Challenge
Take time to heel
If your Achilles tendon feels tight or you’re prone to foot injury generally, podiatrists recommend varying the heel height of your shoes on a daily basis. Apparently, even a half-inch of difference between heel heights can produce a different Achilles angle, thereby stretching the tendon...
Challenge
Freeze please
Most of us don’t immediately think “freezer” when we call to mind natural foods. But frozen foods are a fact of life that’s here to stay, and they can be a busy person’s best friend at weekday dinnertimes without compromising quality. Today, challenge yourself to use your...
Challenge
Concrete terms
In recent years, concrete flooring and even countertops have gained traction in the green building community, but controversy continues to dog this hardy substance. Why? Traditional concrete is formed by blending cement, sand, gravel, and water. Unfortunately, cement production is highly...
Challenge
Cookie concerns? Just bake it
Fragrant, chewy, and totally comforting—nothing says “welcome home” like a homemade chocolate chip cookie. If you’ve got the yen for one and want to indulge without lowering your natural standards, today, challenge yourself to follow these tips for an all-natural treat.• Cut...
Challenge
Gardeners: contain yourself
Starting a natural or organic garden, or any garden, for that matter, can be a daunting task for the non-green thumb. One way to lower the intimidation factor is to contain the project, literally, by placing boundaries on your first cultivation effort. Today, challenge yourself by concepting an herb...
Challenge
Time to unwind
Unwinding—a valued concept in theory, but how many of us take the time and make the space to actually do it every day? Today, challenge yourself to try some of the following ways of relaxing the mind and body—you’ll be glad you did. • Add bath salts or tablets to your bath or...
Challenge
Tap into water
It’s a fact: Tap water in the U.S. is safe and regularly tested. In an era when both adults and kids are often too busy to consume recommended amounts of water, calorie- and sugar-laden juice and soda is everywhere, and plastic bottles are filling our landfills, the humble tap represents a...
Challenge
Thaw laws
Buying meat in bulk form can save you money, allowing more budget for sustainably and organically raised varieties. (One option is to join a natural meat cooperative and share the cost with other families.) However, all meat must be handled, frozen, and thawed safely and hygienically to avoid...
Challenge
Reclaim the drain
Clogged kitchen or bathroom sink getting you down? There are now several options when it comes to unclogging drains—thankfully, many that don’t contain the toxic chemicals found in traditional plumbing agents. Today, challenge yourself to research options like commercial, enzyme-based de...
Challenge
Beware of bristles
It sounds like a good idea: the abrasive action of a firm-bristle toothbrush scrubbing away at tartar and plaque. Think again. Dentists generally prefer softer-bristle toothbrushes for most people, citing gum recession and wearing down of tooth enamel as dangers of overbrushing or using a too-firm...
Challenge
Embrace eggplant
With its rich purple skin and sensual curves, eggplant, or aubergine, is one of nature’s most beautiful foods. But mishandling this tender vegetable can produce chewy results or a bitter flavor. Whether you go for something simple like lightly salted, broiled eggplant, or dress it up with a...
Challenge
Partake of potassium
What do leafy green vegetables, vine-grown fruits, and root vegetables have in common? They’re all rich in potassium, a nutrient shown to help maintain healthy blood pressure by mitigating the negative effects of dietary salt. Today, challenge yourself to add potassium-rich foods to your daily...
Challenge
Bag it
Plastic bags might be an endangered species, but it still pays to reuse and recycle alongside reducing their use. Today, challenge yourself to use old plastic bags in creative new ways. Some tips:• Wrap around hands and knees for gardening protection.• Seal up paintbrushes mid-job to prevent drying...
Challenge
When opposites attract
It’s one of the paradoxes — and truisms — of cooking: Opposite flavors can work wonders on the palate, deepening a dish’s flavor with competing tastes. Today, challenge yourself to think about pairings that complement each other by marrying savory with sweet, or sweet with...
Challenge
Rid the reek
We know how it goes: You grab the gym bag and head to work, hoping that your Jogbra will somehow air itself out before step class. The resulting stench is enough to drive you home to the couch. Today, challenge yourself to better deodorize gym gear with a few simple steps:• Rinse with water...
Challenge
Nutrition for older men
One of the best things you can do for your body as you age is eat a healthful, balanced diet. For men, this includes getting more calcium for strong bones, and heart-friendly fiber. Whole grains are a great way to get the fiber and nutrients your body needs — and Kashi® cereals with your...
Challenge
Don't sweat the small stuff
Anyone with baby bottles, kids’ kitchen paraphernalia, bento box-ware, or just a penchant for small utensils will appreciate this tip: Instead of loading tiny bottle caps, pacifiers, teaspoons, or other “smallware” into your dishwasher’s conventional rack system — where...
Challenge
Invest in the best
For most of us, balancing budget with quality is a must when it comes to food. That said, in some cases, it pays to invest in the best — for flavor, performance, even shelf life. Today, challenge yourself to make a list of natural culinary items that give you serious bang for your buck. Some...
Challenge
Keep your shin up
Next time you head out for an exercise walk, think about getting more out of every step. Though not everyone will — or wants to — ascend to the level of power walker, taking care to use your entire foot’s power can do more to engage your shins and leg muscles, giving you more of a...
Challenge
A plug for plugs
When it comes to saving water, sometimes going back to the future is the best way to do the green thing. Using your sink drain plug and filling the basin with water for washing or shaving may seem old-fashioned, but it uses a lot less H2O than letting the faucet run. Same with using a cup of water...
Challenge
Pass on your printer cartridge
Where do used printer ink cartridges go to die? Like a lot of other household appliances, ink cartridges are bad for the environment and contribute massively to landfill, yet we continue to discard them at a rapid pace (8 per second in the US alone!). Today, challenge yourself to manage your...
Challenge
Cross Cuisines
Using leftovers is key to running an efficient, cost-effective kitchen. But can you marry last night’s Mexican fajitas with French frisée to create an edible dinner? In a word, yes! Today, challenge yourself to think of tasty new ways to use up what you’ve already cooked. Here are some...
Challenge
Bum rap
Though we tend to take a more holistic, whole-body approach to fitness, there’s a place for giving toning credit where it is due. If your backside is giving you grief, you can focus on activities that are known to strengthen the gluteal muscles. Today, challenge yourself to engage in at least...
Challenge
See the dentist
Whatever the reason — fear, scheduling, a move — many of us allow the ideal six months between dental check-ups to stretch to longer intervals. (Some people even require more frequent cleanings.) Dental care is a cornerstone of good overall healthcare. Today, challenge yourself to make a...
Challenge
Get keyed up
Find yourself futilely searching for the right keys to door or car each day? You can streamline your key organization system cheaply and easily by marking keys with different colored nail polish. It’s a great way to help keep tracks of spare sets, too, and increase efficiency and safety in...
Challenge
Pizza, pizza, pizza
Everyone’s favorite feast can be so much tastier — and healthier — than takeout if you go homemade! First, start with whole grain crust. If you’re watching your fat intake, you might want to skip the meat in favor of veggie toppings. Experiment with low-fat cheeses, vegan...
Challenge
Master reduction
“Bathed in a reduction”—sounds fancy, doesn’t it? But boiling down a sauce doesn’t have to be hard. Plus, it’s a great way to save those tasty leftover bits and pieces for another time. Just scrape caramelized bits of meat or fish off the bottom of your frying pan...
Challenge
Vegetarians: Get your protein
Forgoing meat means you have to be a little more mindful of protein sources in foods. Thankfully, there are many tasty, nutritious options for vegetarians and even vegans. Today, challenge yourself to eat a diet rich in protein, including: whole grains, eggs, beans, nuts, nut butters, peas, and soy.
Challenge
Gift in green
Whether it’s a birthday or anniversary, national holiday or personal moment, you can apply natural living principles to your choice of gifts. What does it mean to give a “green” gift? Think: Restraint. Far from the “regifting” faux pas of old, recycling useful...
Challenge
Create cafe culture
Had a hot drink lately? Enjoying a warm beverage is a lovely way to take a moment for yourself (or welcome a guest). Plus, it’s relaxing, hydrating, and can keep hunger at bay, too. Today, challenge yourself to embrace this age-old siesta stand-by. Hot chocolate, apple and vanilla-infused...
Challenge
Stride right
Lots of runners try to take their workout to the next level by increasing their pace. Another way to challenge yourself is to lengthen your stride, a change some find less stressful for their knees and lower back. Today, challenge yourself to vary your stride, aiming for a glide rather than a...
Challenge
Try canned salmon
With all the talk about wild versus farmed fish, mercury levels in fish, and how to get omega-3s safely, it’s no wonder many people are paralyzed when it comes to eating something fishy. Canned salmon can be a surprisingly wholesome alternative to fillets, as much of it comes from the overrun...
Challenge
Penny or quarter for your tread?
Think you might be ready for new car tires, but you’re not sure? Used to be, you could check the depth of your tread by sticking a penny into a tire groove with Lincoln’s head pointing in. Now, experts are saying we should switch from Lincoln to Washington, and use a quarter instead (the...
Challenge
Make an indoor recycling station
Piles of paper, crumpled cans, earthy-smelling leftovers—if your recycling area is anything like ours, it could use an overhaul! Recycling and composting is the right thing to do, and you can optimize your storage so that waiting for “trash” day isn’t so painful. Today...
Challenge
Train toward time
For some people, working out daily creates a frequent, renewable motivator. For others, it presents yet another chance to fail (and, later, give up entirely). If you fall in the latter group, try setting a weekly workout goal in minutes instead. Today, challenge yourself to enjoy the first...
Challenge
Look to plants for Omega-3s
Fish isn’t the only source of these healthful, essential fatty acids. Algae, flaxseed, chia—yes, the basis of the infamous Chia Pet—and walnuts are good, plant-based alternatives. Today, challenge yourself to find ways to incorporate these natural nutrient-givers into your diet...
Challenge
Get cooking
It’s a simple idea, but surprisingly hard for folks with busy lifestyles to implement: Why start from scratch when there’s a shortcut available? Answer: Because food you cook yourself can be as natural—and naturally tasty—as you want it to be. Scratch cooking is also a great...
Challenge
Tap into trays
Trays of all types are a boon to organizers. Not only do they add style to your home and come in many sizes and materials, they catch drips or spills; pull together loose, disparate shelf items; and keep things where you need them so you don’t lose track of what you have. Today, challenge...
Challenge
Banish boredom
Tiring of those long, often mind-numbing workouts? Try breaking up your routine into smaller segments. If you normally set out on a 45-minute jog, try running intervals instead. Trade flat ground for hill charges. Insert plyometrics like jumping squats, push-ups, or sit-ups into the middle of your...
Challenge
Fasten your flavonoids
Thought you could only get these awesome, heart-friendly antioxidants from green and black tea or red wine? Turns out, there are a host of options for consuming more of these good-for-you plant pigments. Today, challenge yourself to feast on flavonoids by adding the following foods to your diet...
Challenge
Everything and the kitchen sink
Does your sink area look like a rummage sale—for kitchenware? Here are some simple steps for organizing and beautifying one of the busiest areas of your home. Plus, keeping track of what you have ensures that you only buy what you need, and waste less. Today, challenge yourself to spruce up...
Challenge
Make time fly
It’s true: Not every minute of every workout feels like fun. Sometimes, you have to grin and bear it until you push through your mind’s resistance and power back to full throttle. Today, challenge yourself to trick your sense of time into abandoning you so you can focus on running...
Challenge
Nifty Nordic
Built on a foundation of wholesome berries, whole grains, vegetables, and fish, traditional Nordic cuisine is simplicity personified. Yet it’s not widely honored. Today, challenge yourself to get to know a classic Scandinavian dish. Some of our favorites:• Muesli (or Kashi® granola) with...
Challenge
Wear sunscreen in winter
Many people retire their sunscreen for the season as soon as the sun sets on summer. Think again: Although UVB rays — those that cause sunburns and skin cancer — aren’t as strong during winter, UVA rays stay the same, contributing to both aging and skin cancer. Today, challenge...
Challenge
Perfect your pancakes
Whole-grain hotcakes are one of our favorite breakfasts, but the mess that goes along with making them isn’t. Here’s a great way to recast a standard kitchen item as a partner in pancake making: Today, challenge yourself to clean out an old ketchup squeeze bottle and use it to squeeze...
Challenge
Help yourself to harissa
Morocco, Algeria, and Tunisia can lay claim to harissa, a delicious sauce made of chili peppers, tomatoes, and spices. But many people beyond North Africa enjoy it as an alternative to salsa, hot sauce, and ketchup. Today, challenge yourself to whip up a simple harissa for use as an appetizer or...
Challenge
Freshen stale bread
Here’s a trick the French have applied to old baguettes for un longtemps: If you have an ice cube and a toaster or oven, you can give a stale loaf a new lease on life. Today, challenge yourself to make that loaf last longer. First, rub an ice cube (or drizzle water) across the crust to moisten...
Challenge
Limit your internet
Researchers in England recently found that so-called “Internet addiction”—excessive time spent browsing the Web—is correlated with depression. Although scientists don’t yet know which trait comes first (the desire to be online or the tendency toward depression), it...
Challenge
Visit an ethnic market
Want to feel passionate about produce again? Try shopping in an ethnic market. Asian, Latin American, and Indian markets often stock fruits and vegetables that standard markets don’t. Today, challenge yourself to pick up some bok choy, daikon, bitter melon, tatsoi, plantain, prickly pear...
Challenge
Breathe deeply
Simply put, shallow breathing keeps the body from getting enough oxygen, which tires you out unnecessarily. Pausing to focus on deep, slow breathing several times a day can make you more aware of your breathing at other times, too. Today, challenge yourself to engage in some deep breathing wherever...
Challenge
Add a minute (or two)
Whatever you do for exercise today, add a minute (or two, or three…) to your plan. Walking to work? Put in an extra spin around the block. Running stairs? Go the extra flight. Today, challenge yourself to live the principle of pushing yourself to do “just one more.“
* Consult your...
Challenge
Protect your produce
The crisper can be a dangerous place for tender fruit that needs refrigeration. (We like leaving it on the countertop for the most part, but sometimes weather and ripeness demands refrigeration.) Your savior? Bubble wrap! Today, challenge yourself to recycle a layer of protective plastic in your...
Challenge
Go nuts for cheese
Thought nut “cheese” was for vegans only? Think again! Nut cheese can be a delicious, nutritious addition to your cooking arsenal. Nut cheeses are based on many different nuts, including cashews, macadamia, and almonds. Exotic additions like dulse, hemp, and algae make for interesting...
Challenge
When roses go bananas
Raising roses? Save on fertilizer costs by reusing something you have around the house anyway: banana peels. Roses benefit from bananas’ potassium, which helps them thrive and stave off disease. Today, challenge yourself by chopping up the peels and adding them to your compost, or just tucking...
Challenge
Do something you dislike
Sticking to your favorite workouts is fine, for the most part. But it sure doesn’t shake things up when you need new inspiration! Trying something you either don’t like or don’t think you’ll enjoy is a good way to open your mind and keep your options open. Today, challenge...
Challenge
Noodle around with salad
Salad getting old? Liven up this veggie-packed stand-by by adding either warm or room-temperature noodles. Soba, bow-tie, penne, macaroni—all make great additions to salads. And by using whole-wheat varieties—except for soba, which is buckwheat-based—you get some wholesome whole...
Challenge
Stop sleep apnea
Obstructive sleep apnea (OSA) is the tendency to take shallow breaths or stop breathing entirely one or more times a night, while you sleep. Researchers have long known that OSA causes daytime drowsiness; now, they’re saying it can even damage the brain. In a recent study, South Korean...
Challenge
Good egg (slicer)
Egg slicers aren’t just a handy tool for cutting tidy portions of hardboiled eggs; they’re also a kitchen appliance superstar! This trusty multitasker is great for slicing Mozzarella cheese, mushrooms, and strawberries, too. Today, challenge yourself to use this—and other...
Challenge
Celebrate the equinox
Usher in spring with an equinox party! On March 20, the sun will shine directly on the earth’s equator, and day and night will be almost the same length in every corner of the globe. What better excuse for celebrating spring? Today, challenge yourself to plan a party that includes...
Challenge
Rethink your rice cooker
Thought your trusty countertop standby was only good for perfect brown rice? Think again. Most machines can make dishes as varied as oatmeal, steamed vegetables, risotto, soups, beans, stews, and—surprise!—poached fruit. Today, challenge yourself to get out that user manual and test a...
Challenge
Lose a pound
The simple fact is that losing one pound means burning 3500 calories, either by eating less, exercising more, or a combination of the two. Today, challenge yourself to make some simple changes with the goal of slipping into those jeans a little more easily next week. Some tips:• Replace...
Challenge
Neat Frites
French fries are the downfall of many aspiring healthy eaters. Next time your salty tooth tempts you, try baking up a batch of homemade French fries that are just as delicious but significantly leaner than the standard processed variety. Today, challenge yourself to tweak your treat by:• Slicing up...
Challenge
See off your cell
Have an old cell phone that’s gathering dust? Don’t discard it until you’ve learned how to recycle it in an environmentally responsible manner. Today, challenge yourself to find a safe home for your retired mobile phone.
Challenge
Check your doctor's record
Whether you’re seeing a specialist or simply wondering about your longtime physician’s credentials, it’s good practice to make sure your healthcare provider is qualified to handle your care. Today, challenge yourself to do some research into your doctor’s background...
Challenge
Make over your mac
Who doesn’t love a heaping helping of mac ‘n cheese on a cold winter’s day? Okay, there may be a few naysayers, but for the rest of us, mac ‘n cheese qualifies as a mouthwatering splurge. But can it be a regular comfort food? Yes—with a few changes. Today, challenge...
Challenge
Think "just one more"
From push-ups and crunches to jogging and squats, you can challenge yourself toward greater fitness by adopting a “just one more” approach. Today, challenge yourself to do “just one more” of whatever exercise you’re doing, whether it’s a pull-up, a mile run, or a...
Challenge
Shake on it
What’s an easy way to make a great first impression? A strong handshake, extended with eye contact and a friendly smile. It sends an instant message that you’re a confident, genuine person who is open to what life has to offer. Who doesn’t want to meet someone like that? Today...
Challenge
Celebrate food
Food festivals are a great way to embrace local and unusual natural foods and expand your cooking repertoire. From exotic fare like wine and oysters to workhorses like garlic and squash, you’ll get up close and personal with the global family of foods. Today, challenge yourself to find a food...
Challenge
Learn your history
Oral histories are a family gift that will last a lifetime — and more. You can record family members’ treasured memories by sitting down with elders — or anyone — and using a voice recorder that saves files in MP3 format. Later, download the files to your computer, burn the...
Challenge
Get the green in
Parents around the country lament picky kids’ unwillingness to eat their veggies. You can help prevent nutritional deficits by sneaking in a little green stuff in creative ways. Today, challenge yourself to try some of the following tips:• Freeze pureed kale into ice cube trays. Use the...
Challenge
Stay sweet on potatoes
Sweet potatoes are a tasty, nutritious standard of the holiday table, but hearty helpings of leftovers often remain after the celebratory meal. Today, challenge yourself to minimize waste by exploring these creative ways to use uneaten holiday sweet potatoes:• Mix sweet potatoes into your favorite...
Challenge
Hop on a horse
How long has it been since that childhood pony ride? Horseback riding, though not necessarily a feasible everyday activity for most of us, can be a delightful break in a fitness routine, and is more rigorous than you might think. Plus, it gets us outdoors and into nature — always a good thing...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
Make a snack menu
There are so many nutritious and delicious combinations of snack foods. Oftentimes, though, when we’re hungry and on-the-go we grab the first thing available, which is not always the healthiest option.
A great way to change this habit is to make a list of possible snacks that you can...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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.
Challenge
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.
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
Explore ancient grains
So-called “ancient grains” such as millet, quinoa, amaranth, spelt, and teff are experiencing a comeback these days. Some people like ancient grains for their rich flavors. Others like them because they offer great nutritional value: quinoa is high in protein; amaranth, while technically...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
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 –...
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
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...
Challenge
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...
Challenge
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...
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...
Challenge
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...
Challenge
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...
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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...
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”.
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
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...
Challenge
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 –...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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.
Challenge
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.
Challenge
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...
Challenge
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._
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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._
Challenge
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...
Challenge
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
Challenge
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...
Challenge
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...
Challenge
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”...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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’...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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.
•...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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”...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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...
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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:
•...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
Find a healthy substitute
Sugar, refined white flour, and saturated fats – what do they all have in common? They’re probably ingredients in recipes you make regularly. More importantly, they also have natural, minimally processed substitutes like evaporated cane sugar, unrefined wheat flour, and canola oil or olive oil...
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
Shortlist nutritious restaurants
There’s no doubt about it: Dining out can compromise healthy eating habits. What to do? One idea is to create a list of restaurants with nutritious options. Another option is to go to your favorite restaurants and see if nutrition information is available for items on the menu. (Some items can...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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._
Challenge
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...
Challenge
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...
Challenge
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...
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
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...
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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.
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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...
Challenge
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.
•...