Week 2: Smart Start! Add UP or Step UP

Adding UP or Stepping UP

Add UP: I will increase my daily activity 5 to 10 minutes by the end of the week.

  • Using a timer, add 1 to 2 minutes of activity each day. If you walk 20 minutes most days for example, your challenge is to walk 25-30 minutes daily by the end of the week.
  • Each week throughout the challenge continue to add minutes to your daily activity so by the end of the 12 weeks you reach the goal of 45 to 60 minutes of moderate activity on most days.

Step UP: I will increase my daily activity with 500 to 1,000 more steps by the end of the week.

  • Using a pedometer, fitness tracker, or a smart phone app, add at least 100 steps each day. If you take 2000 steps daily, for example, your challenge is to boost that to 2,500 to 3000 steps by the end of the week.
  • Each week throughout the challenge continue to add 500 to 1000 more steps until you reach the goal of 10,000 to 12,000 steps on most days.

For cancer prevention and overall good health,
AICR recommends that you be physically active as part of everyday life – walk more and sit less. Be moderately active for at least for 20 minutes a day and for increased benefits, for 45 to 60 minutes daily.

Conquer this challenge: Schedule it in and sneak it in

  • Schedule activity in your day: Plan walks and activities just like you would eating, sleeping, appointments and meetings.
  • Make every minute and step count: Sneak in a walk anytime you have a moment: before work, at break time, after dinner, waiting for someone, etc. Take advantage of every opportunity to include physical activity into your day.
  • If you’re adding up minutes: Wear a watch with a timer or use the timer on your phone. Start the timer each time you walk or are active during the day.
  • If you’re counting steps: Wear your pedometer or fitness tracker all day and note your step counts in your journal. Reliable, inexpensive pedometers, accelerometers and fitness trackers are available in sporting goods stores.

Try Mountain Climbers While Brewing Coffee!

Keep it simple – tone your abs and arms with this short kitchen counter workout.

Add Up Minutes & Steps with this Walking Workout.

Work out in the comfort of your home.

Strategies to use this week

    • Have good quality, comfortable shoes: Good shoes can help prevent injury and they don’t have to be expensive. Learn more.
    • Be accountable: Walk or work out with a friend so you are more likely to stick to your activity plan. If using apps, connect with friends and groups for support.
    • Find a furry companion: Walk with a pet or volunteer at the local shelter as a dog-walker (you get the walking without the responsibilities of dog ownership).
    • Turn up the volume: Listen to music, audio books or podcasts to keep you entertained during your activity. Find a playlist or story that’s as long as your goal for that day – whether 15, 30 or 60 minutes.
    • Dining out? Check out  Steps to better choices when eating out.

Savvy Shopping!

NAPC Cooking:  This week get tips and tools to learn how to be a savvy shopper.

Dig Deeper

Physical activity lowers risk for endometrial, colon and post-menopausal breast cancers, but it can also help you:

  • maintain a healthy weight
  • improve quality of life for cancer survivors
  • reduce risk for cardiovascular disease
  • reduce risk for type 2 diabetes
  • improve mental health and mood
  • relieve stress
  • strengthen bones and muscles
  • improve balance and prevent falls

AICR/WCRF’s new expert report, Diet, Nutrition, Physical Activity, and Cancer: A Global Perspective includes updated Recommendations for Cancer Prevention. This challenge is based on the second recommendation:

Share the good news about physical activity with friends and family!

Being physically active also helps you get to and stay a healthy weight. That’s why you will have four activity challenges during the Challenge.

Walking is a superb activity for most people and may be easily tracked either in minutes or steps. Be sure to record your progress in your journal or other log.

Learn how to support this activity recommendations with healthy eating:

Week 1: The 2/3 – 1/3 Plate Principle

The 2/3 – 1/3 plate principle

Think of your plate as a “peace sign.” Fill 2/3rds with a combination of the following:

  • non-starchy vegetables – includes salads, carrots, broccoli, greens
  • starchy vegetables – potato, sweet potato, corn, peas
  • fruit whole fruit, fruit salad, dried fruit
  • whole grains – whole-wheat bread, oatmeal, whole-grain pasta, brown rice, quinoa
  • beans – such as black, garbanzo, pinto, kidney; split peas, lentils
  • nuts and seeds – such as walnuts, almonds, pecans, sesame and pumpkin seeds

The remaining 1/3rd or less of your plate can include animal foods:

  • chicken, fish or seafood
  • lean red meats like sirloin steak or pork loin (3 oz. = deck of cards size)
  • eggs
  • dairy – reduced-fat milk, yogurt or cheese

Conquer this challenge: Think plant foods first

Fill up on non-starchy vegetables

  • start your meal with a green salad tossed lightly with vinaigrette dressing
  • serve a broth based vegetable soup as first course
  • try steamed or stir-fried veggies like bell peppers or summer squash

Serve 1-2 portions of starchy vegetables and grains per meal

  • 1/2-1 cup whole grains like brown rice or quinoa
  • 1-2 slices (ounces) whole-grain bread
  • 1 small-medium sweet potato

Add more color

  • toss some chopped apple, berries or grapes in your green salad
  • choose a kid friendly black bean and corn salad for a side

Do this morning stretch to power your day!

Learn to safely stretch your body from head to toe, at home or work. Every week we’ll feature a new video from Denise Austin, AARP Wellness Ambassador.


Turn your walk into a workout!

Strategies to use this week

  • Start slow. Apply the 2/3 – 1/3 plate principle at one meal the first few days. Then strive for at least two meals daily by the end of the week.
  • Cook from one of our menu ideas for this week!
  • Take pictures! Take photos of your plates and share on Facebook. See how they become more and more like the New American Plate – 2/3rds plant foods, 1/3rd or less animal foods.
  • Dining out? Check out the 2/3  – 1/3 Plate Principle Away from Home

Plan your delicious week of New American Plate Meals!

Check out the NAP Challenge Cooking Resources page! This week get tips and tools to learn about menu planning.

Dig Deeper

Eating more plant foods is the most important and life-changing behavior you’ll do as part of the New American Plate Challenge to reduce your cancer risk and lose weight!

AICR/WCRF’s new expert report, Diet, Nutrition, Physical Activity, and Cancer: A Global Perspective includes updated Recommendations for Cancer Prevention. This challenge is based on the third recommendation:

Learn how to put this recommendation into action with:

Here’s more information about phytochemicals or phytonutrients, that keep you in good health and protect against many types of cancer. In addition, whole grain foods and foods that contain fiber can lower risk for colorectal cancer – the third leading cause of cancer deaths in the United States.

napc-1-phytochemicals_border

Visit “A Guide to Phytochemicals” to learn more

Naturally low in calories and high in water, plant foods are filling. As time goes on, you’ll be craving and preferring more delicious vegetables, fruits, grains, beans, nuts and seeds. Your meals will be nutritionally packed and far more satisfying.

Week 12 Menu

Week 12 Challenge menus to help you plan your meals:

Day 1:
Breakfast:
6 ounce low-fat or fat-free Greek-style yogurt topped with:
¾ – 1 cup fresh fruit
¼ – ½ cup whole grain dry cereal
1-2 tbsp nuts of your choice

Lunch:
1 serving Holiday Quinoa Salad
1 piece  fresh fruit
1 ounce  low-fat cheese or 1 cup skim milk or non-dairy alternative

Snack:
1 ounce pita chips with ¼ cup  fruit salsa

Dinner:
1 serving Pumpkin Stew
½ – 1 cup fresh fruit
1 whole grain roll with 1 tsp butter/margarine

Day 2:

Breakfast:
1 serving Zucchini & Onion Breakfast Frittata
1 slice whole-wheat toast with 1 tsp butter/margarine
1 piece fresh fruit

Lunch:
1 serving soup of your choice
1 slice whole-grain bread
6 ounces low-fat or fat-free yogurt with ½ cup fruit

Snack:
1 serving Fruit Leather

1 ounce cheese

Dinner:
3 ounces baked fish or poultry
1/2 – 1 cup wild rice
1 cup lettuce salad with 1 tbsp salad dressing of your choice,
1 cup skim milk or non-dairy alternative
1 serving Hazelnut Meringue Kisses

 

Week 11 Shopping List

Shopping List for Week 11 Menu

Use this shopping list to help you plan your grocery shopping trip.  This list is based on this week’s Menu and Recipes.  Use the Recipe Key to disregard any ingredients from any particular recipe you do not wish to create.

 

ERW – Egg and Roasted Red Pepper Wrap

CAS – Carrot and Apple Soup

QBS – Quinoa and Black Bean Salad

BAC – Baked Apple Chips

MSC – Moroccan-style Cauliflower

 

Produce

Fresh fruit, 2 medium pieces or 1 cup

Raw vegetables of choice for salads, snacking, steamed dinner sides, at least 2 cups per person (suggest broccoli, cauliflower, bell peppers, carrots, radishes)

Prepared salad

Apples, 4 large, any variety (BAC)

Red bell pepper, 2 (ERW, QBS)

Garlic (QBS, MSC)

Scallions (QBS)

Lime (QBS)

Onion (CAS)

Leek, 1 (CAS)

Carrots, 1 lb. (CAS)

Granny Smith apple (CAS)

Cauliflower, 4 cups (MSC)

Lemon (MSC)

 

Protein

Salmon, 3-4 oz. per serving

 

Grains and Lentils/Beans

Whole-grain tortilla wraps (ERW)

Whole-grain crackers

Whole-grain bread or rolls

Quinoa (QBS)

 

Dairy

Eggs, 2 large per serving (ERW)

Parmesan cheese, 2 tsp. (ERW)

Milk (CAS)

Cheese, reduced-fat

Cottage cheese, reduced-fat

 

Misc.

Mixed nuts for salad topping

Beans of choice for salad topping

Black beans, 2-15 oz. cans (QBS)

Granulated sugar (BAC)

Chicken broth, reduced sodium, 3 1/3 cups (CAS, MSC)

 

Frozen

Corn, 1 ½ cups (QBS)

 

Condiments

Red wine vinegar, 1 ½ Tbsp. (QBS)

Salad dressing of your choice (suggest vinaigrette)

 

Herbs/Spices

Basil, dried (ERW)

Oregano, dried (ERW)

Thyme, dried (ERW)

Parsley, fresh, 2 Tbsp. (ERW)

Harissa (hot chili pepper paste), 1/8 tsp (ERW)

Cayenne pepper (QBS)

Cumin (QBS)

Cilantro, fresh (also called coriander leaves) (QBS, MSC)

Cinnamon, 2 tsp. (BAC)

Turmeric (MSC)

Week 11 Menu

Week 11 Challenge menus to help you plan your meals:

Day 1:
Breakfast:
Egg and Roasted Red Pepper Wrap
½ cup fresh fruit

Lunch:
1 serving Carrot and Apple Soup
1 ounce low-fat cheese with 1 ounce whole-grain crackers (approximately 5)
1 piece fresh fruit

Snack:
½ cup low-fat cottage cheese
1 cup raw vegetables

Dinner:
1 serving Quinoa and Black Bean Salad
1 – 1 ½ cup steamed vegetables
1 slice whole-grain bread with 1 tsp butter/margarine

Day 2:

Breakfast:
1 cup oatmeal or other whole-grain hot cereal
1 tbsp pure maple syrup
1 cup skim milk or non-dairy alternative

Lunch:
Salad with 1-2 cups mixed greens, ½ cup raw vegetables,  ½ cup garbanzo or other beans, 1 tbsp nuts or seeds, 1-2 tbsp vinaigrette of your choice

Snack:
1 serving Baked Apple Chips and 1 ounce low-fat cheese

Dinner:
3 ounces baked salmon
1 cup Moroccan-style Cauliflower
½ – 1 cup grains (ex: wild or brown rice)
1 cup lettuce or greens of your choice with 1 tbsp salad dressing of your choice

Week 10 Shopping List

Shopping List for Week 10 Menu

Use this shopping list to help you plan your grocery shopping trip.  This list is based on this week’s Menu and Recipes.  Use the Recipe Key to disregard any ingredients from any particular recipe you do not wish to create.

 

BED – Breakfast Energy Drink

VSTL – Vegetable Stuffed Turkey Loaf

ACMS – Asian Cabbage and Shiitake Mushroom Soup

AFB – Almond Fig Bars

CBC – Chilaquiles with Beans and corn

 

Produce

Prepared salad

Fresh fruit, 3 pieces or 2-3 cups + 1/2 cup for smoothie (per person) (BED)

Carrot, 3 (VSTL, ACMS)

Red bell pepper, 1 (VSTL)

Green bell pepper, 1 (VSTL)

Broccoli, 1 cup chopped (VSTL)

Onion, 1 (VSTL)

Kale leaves (BED)

Spinach, fresh (BED)

Pumpkin, canned (BED)

Cabbage, Napa or Savoy (ACMS)

Shiitake mushrooms, 1/2 cup (ACMS)

Corn, 1 large ear (CBC)

Red onion (CBC)

Spinach, 10 oz. frozen package (CBC)

Orange (AFB)

Dried figs, 2/3 cups (AFB)

 

Grains and Lentils/Beans

Oatmeal

Pinto beans, 15 oz. can (CBC)

Whole-grain bread crumbs (VSTL)

Whole-wheat flour (AFB)

Whole-grain bread and/or rolls

Whole-grain crackers

Whole-grain tortilla chips

Wild rice or quinoa

 

Protein (Meats, nuts, seeds)

Ground turkey, 1 ½ lbs. (VSTL)

Peanut butter or other nut butter

Almonds (AFB)

Nuts of your choice (BED)

Chia seeds (BED)

 

Dairy

Soy or regular milk (BED, VSTL)

Egg, 3 (ACMS, VSTL, AFB)

Parmesan cheese (VSTL)

Cheese, shredded Mexican blend, reduced-fat (CBC)

Low-fat yogurt

 

Misc.

Soup of your choice (suggest minestrone or lentil)

Dried fruit to add to oatmeal

Hummus

Tomato-based salsa

Sesame or peanut oil (ACMS)

Vegetable stock, 4 cups (ACMS)

Diced tomatoes, 14.5 oz. can no added salt (CBC)

Corn tortillas, 6 (CBC)

Enchilada sauce, 15 oz. (CBC)

Applesauce, unsweetened (AFB)

Baking soda (AFB)

Baking powder (AFB)

 

Condiments

Tart berry jelly (suggest currant), 3 Tbsp. (VSTL)

Soy sauce, low-sodium (ACMS)

Honey (AFB)

 

Herbs/Spices

Italian seasoning, 1 tsp. (VSTL)

Garlic powder, ½ tsp. (VSTL)

Cinnamon (BED)

Nutmeg (BED)

Cilantro, fresh (ACMS)

Cumin (CBC)

Almond extract (AFB)

 

Week 10 Menu

Week 10 Challenge menus to help you plan your meals:

Day 1:
Breakfast:
1 serving of Breakfast Energy Drink
1 ounce whole-grain toast with 1 Tbsp fruit preserves

Lunch:
1 cup soup of your choice (ex: minestrone or lentil soup)
1 cup fresh fruit topped with 6 ounces fat-free or reduced-fat yogurt
1 ounce or approximately 5 whole-grain crackers of your choice

Snack:
1 cup raw vegetables with 2 tbsp hummus

Dinner:
Vegetable Stuffed Turkey Loaf
½ -1 cup grains (ex: wild rice or quinoa),
1 cup steamed vegetables
1 whole-wheat roll with 1 tbsp fruit preserves or butter/trans-fat free margarine

Day 2:

Breakfast:
½ – 1 cup oatmeal
¼ cup dried or ½ cup fresh fruit
2 tbsp walnuts
½-1 cup skim milk or non-dairy alternative

Lunch:
1 serving Asian Cabbage and Shiitake Mushroom Soup
1 slice whole-grain bread with 1 tsp margarine/butter
1 cup raw vegetables of your choice

Snack:
1 serving Almond Fig Bar

Dinner:
1 serving Chilaquiles with Beans and Corn
½ – 1 cup brown rice
1 ounce tortilla chips with ¼ cup tomato salsa

Week 9 Shopping List

Shopping List for Week 9 Menu

 

Use this shopping list to help you plan your grocery shopping trip.  This list is based on this week’s Menu and Recipes.  Use the Recipe Key to disregard any ingredients from any particular recipe you do not wish to create.

 

CGT – Cinnamint Green Tea

SIW – Strawberry and Mint Infused Water

AC – Iced Almond Chai

RO- Rhubarb & Orange Refresher

TWHC – Three-Ways Hot Chocolate

SCG – Sparkling Cranberry-Green Tea with Citrus

 

Produce

Raw vegetables for omelet, salad topping, dinner side and snacking (suggestions include broccoli, cauliflower, Brussels sprouts, tomatoes, mushrooms, onions, etc.)

Fresh fruit, at least 4 pieces or 2-3 cups

Strawberries, fresh, ½ cup sliced (SIW)

Lemon, 1 (IW)

Lime, 2 (SCG)

Prepared salad

Rhubarb, 3 cups (RO)

 

Grains and Lentils/Beans

Whole-grain English Muffins

Whole-grain bread

Whole-grain crackers

Wild rice or quinoa

Whole-wheat pasta

 

Protein

Fish or boneless, skinless chicken breast, 4 oz. raw per serving

Tuna or salmon, canned

 

Dairy

Eggs, 2 eggs per omelet

Egg whites, dried (TWHC)

Cheese, reduced-fat

Yogurt, reduced-fat or fat-free

Cottage cheese, reduced-fat, low-sodium

Almond milk, 1 1/3 cups (AC)

Milk, low-fat or skim, 2 cups (TWHC)

 

Misc.

Soup of your choice, 1 cup per serving (suggest bean, split pea, etc)

Dried fruit of your choice, 2 Tbsp.

Marinara sauce

Green tea, regular or decaffeinated, 5 bags (CGT, SCG)

Orange juice, 1 cup (RO)

Black teabags, 3 (AC)

Chai teabags, 3 (AC)

Mint teabags, 2 (SCG)

Agave syrup, preferably dark (AC, RO)

Club soda, 1 cup (SCG)

Dry milk powder, nonfat, instant (TWHC)

Sugar (TWHC)

 

Frozen

Apple juice concentrate (CGT)

Cranberry juice concentrate, ½ cup (SCG)

Orange juice concentrate, ¼ cup (SCG)

 

Condiments

Peanut butter or other nut butter

Salad dressing of your choice (suggest vinegar and oil)

 

Herbs/Spices

Mint, 1 bunch about 30-40 springs (CGT, SIW, RO, SCG)

Cinnamon sticks, 5 (CGT, AC)

Cinnamon, ground (TWHC)

Allspice, ground (TWHC)

Cloves, ground (TWHC)

Ginger, ground (TWHC)

Ginger, 1-2 thin slices (CGT)

Cardamom pods, 3 green (AC)

Whole cloves, 2 (AC)

Anise seed, ½ tsp. (AC)

Black peppercorns, 1 tsp. (AC)

Week 9 Menu

Week 9 Challenge menus to help you plan your meals:

Day 1:
Breakfast:
Egg white omelet with ½ – ¾ cup of chopped vegetables of your choice (onions, peppers, mushrooms, tomatoes) and 1 ounce low-fat cheese of your choice
1 whole-grain English muffin, 2 tsp butter/trans-fat free margarine
1 cup Cinnamint Green Tea

Lunch:
1 cup soup of your choice (ex: bean or split pea)
1 cup fresh fruit topped with 6 ounces fat-free or reduced-fat yogurt
1 ounce or approximately 5 whole-grain crackers of your choice
Strawberry and Mint Infused Water

Snack:
Iced Almond Chai and 1 piece fruit of your choice

Dinner:
Baked fish or poultry
½ -1 cup grains (ex: wild rice or quinoa)
1 cup vegetables
Rhubarb & Orange Refresher

Day 2:

Breakfast:
1-2 pieces whole-grain toast
1-2 tbsp peanut butter and sprinkled with 1-2 tbsp of dried fruit
1 cup Three-Ways Hot Cocoa

Lunch:
Salad including 1-2 cups lettuce of your choice
2-3 ounces tuna or salmon
½ cup mixed raw vegetables of your choice, and 2 tbsp salad dressing
1 cup fresh fruit

Snack:
1 cup fresh fruit
½ cup low-fat cottage cheese

Dinner:
1 cup whole-wheat pasta
½ cup marinara sauce with 1 cup sautéed vegetables and 1 ounce grated cheese
1 slice whole-grain bread with 1 tsp butter/trans-fat free margarine
Sparkling Cranberry-Green Tea with Citrus

Week 8 Menu

Week 8 Challenge menus to help you plan your meals:

Day 1:
Breakfast:
1 serving Raspberry Almond Muesli

Lunch:
1 serving Mediterranean Bean Salad
1 cup mixed greens with 1 tbsp  salad dressing
1 piece fruit of your choice

Snack:
1 cup Berry Nutty Parfait

Dinner:
Grilled or baked chicken
1 serving Red Rice Dressing with Dried Fruit
1 cup steamed vegetable of your choice with melted 1 oz. reduced-fat cheese

Day 2:

Breakfast:
1-2 scrambled eggs topped with 1/4 cup warmed salsa
1-2 pieces whole-grain toast with 1-2 tsp butter/trans-fat free margarine
1 piece fruit of your choice

Lunch:
1 serving Acorn Squash and Apple Soup
1 ounce whole-grain crackers (approximately 5)
1 cup fresh fruit
6-8 ounces plain nonfat or low-fat yogurt

Snack:
1 piece fresh fruit
1 ounce low-fat cheese

Dinner:
Chickpea and Butternut Squash Fritters with Field Greens
1 serving of Cranberry Flax Pumpkin Bread topped with jam or apple butter