rapidesfoundation.org
Get Healthy Cenla • June Challenge 2016
Eat 5
servings of
fruits and
vegetables
every day.
Aim-For-It
Sweatin’
Try-It
Walking
FRIDAY
SATURDAY
WEDNESDAY THURSDAY
Burn more 1
Aim for at
Try a new 2
#Collards 4
3 Pair
calories while
least 3 servings
vegetable or
with a lean
Tasty
TUESDAY
#VegTogether in partnership with a “Core Challenge” is the
focus for June. Our core is where movement is generated,
therefore, maintaining strong core muscles is important for
posture and efficient movement. Other core functions
include breathing, spine and joint stability, and continence.
Get 30
minutes of
moderate
physical
activity
5 days
a week.
See exercise
and
nutrition
challenges
on the
Foundation’s
Facebook,
Twitter,
YouTube
and
Pinterest
pages.
Meat-less
MONDAY
Sit-Up
SUNDAY
5
6
7
walking by doing
25 jumping jacks
every 5 minutes.
prepare your favorite a
newer, healthier way.
Visit a local walking trail
for a 15 minute walk
5 chair squats, 5 leg
raises, 10 sec. plank
8
Pair #Kale
with baked
ham and cornbread
for a healthy lunch.
Chia seeds
yield 4g of
protein for each
2 Tbsp. serving. Add
some to yogurt or
oatmeal.
Pair #Leeks
with cubed
potatoes and
scrambled eggs; top
with salsa; enjoy for
breakfast.
Alternate fast
and slow
paces while
walking to burn
more calories.
8 chair squats, 8 leg
raises, 15 sec. plank
Visit a local walking trail
for a 25 minute walk
8 chair squats, 8 leg
raises, 20 sec. plank
Visit a local walking trail
for a 30 minute walk
Spread
#Avocado on
12
a whole grain tortilla;
add turkey and
spinach; enjoy for
lunch.
12 chair squats, 12 leg
raises, 30 sec. plank
19
13
26
9
10 chair squats, 10 leg
raises, 25 sec. plank
16
Visit a local walking trail
for a 35 minute walk
12 chair squats, 12 leg
raises, 30 sec. plank
Visit a local walking trail
for a 40 minute walk
Visit a local walking trail
for a 45 minute walk
27
10
10 chair squats, 10 leg
raises, 20 sec. plank
15
22
Visit a local walking trail
for a 20 minute walk
Aim for
2 ½ oz. of
fish weekly.
Add
Toss #Italian
Peas with
15 min. of
stretching before and 1 cup of whole wheat
pasta; add garlic
after walking.
and chicken; enjoy
for supper.
21
5 chair squats, 5 leg
raises, 10 sec. plank
Pair roasted
#Parsnips,
grilled sirloin tips, and
Mexican corn for a
healthy lunch.
Pair #Fennel
with a low-fat
chicken salad for a
healthy snack.
20
beef patty and corn
on the cob for a
healthy supper.
VegTogether.org
Ezekiel
bread yields
8g of protein
for every 2 slices.
Seitan
Pair #Green
(a wheat
Beans with
baked turkey breast gluten product) yields
21g of protein per
and sweet potatoes
for a healthy supper. each 1/3 cup serving.
16 chair squats, 16 leg
raises, 40 sec. plank
14
of whole grains
each day.
14 chair squats, 14 leg
raises, 35 sec. plank
23
#Brussels Sprouts
17
14 chair squats, 14 leg
raises, 40 sec. plank
Visit a local walking trail
for a 40 minute walk
24
#Okra
16 chair squats, 16 leg
raises, 45 sec. plank
Visit a local walking trail
for a 50 minute walk
18 chair squats, 18 leg
raises, 50 sec. plank
18 chair squats, 18 leg
raises, 50 sec. plank
28
29
30
For a healthy
breakfast pair
#Cucumbers with a
cheese omelet and
grapefruit segments
1 whole pita
and 2 Tbsp.
of hummus yield
7g of protein.
Do 10
pushups
and 10 lunges (per
leg) for every 10
minutes of walking.
Pair #Carrots
with pork
tenderloin chops and
a spinach salad for a
healthy lunch.
20 chair squats, 20 leg
raises, 55 sec. plank
For a healthy
lunch, place a
grilled chicken breast
over 1 cup of
couscous and top
with #Broccoli.
Visit a local walking trail
for a 60 minute walk
22 chair squats, 22 leg
raises, 60 sec. plank
Visit a local walking trail
for a 60 minute walk
22 chair squats, 22 leg
raises, 60 sec. plank
18
Fill whole
grain tortillas
with grilled fish,
cilantro, and
#Asparagus for a
healthy lunch.
Aim for
¼ cup of
nuts, 5 days a week.
#Zucchini.
Visit a local walking trail
for a 30 minute walk
Aim for
5 servings of
fruits/vegetables
a day.
For a healthy
supper, place
baked fish on 1 cup of
brown rice and top
with sauteed
for a healthy snack.
For a healthy
supper, pair
25
#Cauliflower
with baked fish and
1 cup quinoa.
Visit a local walking trail
for a 55 minute walk
#VegTogether is a media campaign
encouraging Cenla residents to eat
vegetables at least three times a day.
Check out VegTogether.org for prep tips
on all of the veggies featured here. Try
them all. Try them for different meals
(yes, breakfast too) and snacks.
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11
and brown rice pasta
for a healthy supper.
Burn more
calories! Add
1 min. of high knees
for every 5 minutes
walked.
Try
Pair broiled
chicken with
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