DOLE 7 DAY CHALLENGE

Dole has a healthy eating initiative and I have decided to join in.

Hi im Lazine the new owner of yourvegetariankitchen.com and I am inspired and encouraged to eat healthier this year!

Come join in the fun here are some quick samples on what you can do,and here are fun videos on what im going to be doing during the challenge

ENJOY! and updates will be often so come back again and again!

1) Eat only whole foods. That means eating oats and blueberries rather than a blueberry muffin. When you eat packaged foods, only buy brands that contain “real food” ingredients–ingredients you easily recognize, can pronounce, and would use to make a “from scratch” version in your own kitchen. If a food contains even one ingredient that makes you think “huh?” skip it, at least during the clean eating challenge.

RELATED: For a super healthy and delicious snack, watch Heidi Klum make homemade hummus and kale chips, then try the recipe yourself.

2) Keep meals simple. Delicious, healthy food doesn’t have to contain a lot of ingredients. Keep your meal ingredients to a minimum—just be sure to include a source of whole grains, lean protein and healthy fat at each meal. For example, veggies and shrimp stir fried in sesame oil over a bed of brown rice seems restaurant quality but can be whipped up faster than takeout.

3) Eat slower. Put your fork or spoon down between every bite, and focus on the flavors and textures of your food.

4) Eat on a regular schedule. Try not to let more than about 4 hours go by between meals or snacks. Steady meal timing helps regulate your digestive system, blood sugar and insulin levels, and appetite.

RELATED: When you do your food shopping for the week, be sure to avoid these grocery store fat traps that can make you gain weight.

5) Listen to your body. Eat when you’re hungry and stop when you’re full, meaning satisfied, not stuffed. The recipes here intentionally don’t provide amounts. That’s so you get used to relying on your hunger and fullness cues to tell you when to stop and start eating.

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