TotalWellness - Workplace Health & Wellness Programs



2108749-22606000Email #1: Intro Subject: Real Food Challenge Coming SoonMany of us fill our diets with fake foods, like donuts, frozen pizza, and candy. While these foods might taste great, they can really slow us down and prevent us from performing our best. Real food, on the other hand, fuels our body and keeps us energized all day long.?Eating more real food and less fake food is a simple and delicious way reduce calories, consume more essential?vitamins and minerals, and maintain a more balanced diet.?So, we challenge you to replace one fake food with one real food every day. By the end of the challenge, you’ll realize how good real food can taste, and how amazing it can make you feel.?How the challenge works.It’s a fun, 6-week nutrition challenge that is all about getting healthier. Feeling better. Happier. The?Real Food Challenge will take you through six lessons that will help you create an optimal eating foundation for life. You will walk away knowing what real food is and how to nourish yourself in the best of ways, beyond any nutritional fads or diets. When you sign up for the Real Food Challenge, your goals are to:Participate in the 6-week challenge.Practice healthier eating habits during the challenge period. Replace one fake food with one real food every day. Record daily progress using your challenge log to earn points.Earn rewards when you participate [insert prize or other incentive].You’ve got nothing to lose. Lots to gain. And it just may change the way you think about food and health forever.Challenge DatesChallenge start date: [Date]Challenge end date: [Date]Sign up for the Real Food Challenge before [last day to sign up]! [Insert sign-up instructions].* This information is meant to be educational. It should not be interpreted as medical advice. Please talk with your doctor about changes that may affect your health, especially if you have a chronic condition.Email #2: Week 1 Subject: The Real Food Challenge is On!The Real Food Challenge isn’t about losing weight (although it is a great perk of cutting back on processed foods!) – it’s about feeling good and properly fueling your body. Replacing fake food with real food provides your body with the nutrients it needs to sustain a healthy weight, healthy mind, and healthy brain function.?So, let’s get to the rules. For this challenge, we consider real food as any food that is minimally processed or not processed at all. Fake food includes any heavily processed, packaged foods that include dozens of unrecognizable ingredients, chemicals, and additives.?It’s important to understand that not all processed food is bad for you. For example, bagged spinach, pre-cut?veggies, and roasted nuts are all technically processed foods. They are pre-prepped for convenience and usually do not contain added chemicals or preservatives. On the other hand, heavily processed foods, like chips or donuts, contain excessive amounts of added sugars and chemicals, and offer very little nutrients in return.?Replacing fake food with real food is a simple and delicious way to reduce calories, consume more essential vitamins and minerals, and maintain a more balanced diet. This isn’t a race. Just take things one step at a time. Start with one meal: maybe a smoothie in the morning or a fresh salad for lunch. Take it an ingredient at a time, and you won’t get overwhelmed in the process.Remember to track your real food this week. Use your log to record when you swap a food each day to earn your points. Doing so will help you earn [insert reward].* This information is meant to be educational. It should not be interpreted as medical advice. Please talk with your doctor about changes that may affect your health, especially if you have a chronic condition.Email #3: Week 2 Subject: Back to the Basics Real food is wholesome and nourishing. It’s simple, unprocessed, whole food. Real food is food that has stood the test of time. It’s food that nourishes our bodies and minds with vitamins and minerals, and makes us feel good after we eat it.There are hundreds of different?real food?options, including a wide variety of meat, fish, dairy, vegetables, fruits, nuts, legumes,?whole?grains and seeds. It is mostly unprocessed, free of chemical additives and rich in nutrients. In essence, it's the type of food human beings ate exclusively for thousands of years.? However, ever since ready-to-eat foods became popular in the 20th century, many people have been eating them as a dominant part of their diet. While processed foods may be more convenient in some ways, it's hard to argue that they have made us healthier. In fact, following a diet based on real food may be one of the most important things you can do to maintain good health and high quality of life.Our bodies constantly require nutrients to function and must be replenished with wholesome food for optimal performance and health. Remember to track your real food this week. Use your log to record when you swap a food each day to earn your points. Doing so will help you earn [insert reward].* This information is meant to be educational. It should not be interpreted as medical advice. Please talk with your doctor about changes that may affect your health, especially if you have a chronic condition.Email #4: Week 3 Subject: Navigating the Grocery Store Think about your last trip to the grocery store and all of the processed foods you saw for sale. Stores feature more fat-free chips, high-fiber bars, sugar-free sodas, than ever! As the public becomes increasingly health-conscious, food manufacturers are racing to stock shelves with “healthy” foods. Advertising also plays a role, with most?junk food?being presented as having some sort of benefit. The tendency to think about food in terms of nutrients (like fat or protein) is also fueled by the food industry's practice of making health claims for specific nutrients added to or removed from their products.The end result is a food environment overloaded with fake food. Most consumers cannot identify—let alone pronounce—the ingredients in many of the products they buy. It seems the more we worry about nutrition, the less healthy we seem to become. If you’ve heard one grocery store rule, it’s probably this: shop the perimeter. The reasoning behind this trick is that the middle aisles house the junk. The perimeter of the grocery store is where you are more likely to encounter whole, real foods like produce, lean protein and healthy dairy options.?But don’t give up on all aisle-based options. Low sodium canned beans, seasonings to spice up your meals, and healthy grains can all be found in the central aisles. Just make sure to read all packaged food labels so you know what you’re putting into your body; and generally, linger longer in the perimeter of the store.?Remember to track your real food this week. Use your log to record when you swap a food each day to earn your points. Doing so will help you earn [insert reward].* This information is meant to be educational. It should not be interpreted as medical advice. Please talk with your doctor about changes that may affect your health, especially if you have a chronic condition.Email #5: Week 4 Subject: Get to Know Your Food Food isn’t complicated and was never intended to be.Before big businesses decided to produce massive amounts of products with loads of cheap corn, sugar, and oils and call it?“food,”?people had to eat?something. Before big food business, there was no talk of fat-free products, cookies, crackers, and breads with extended shelf-life.Real food is made from real ingredients, things you should recognize. Real food is not made with unpronounceable chemicals, preservatives, or 14 different kinds of sugar. For example, why does some bread contain Azodicarbonamide? Because its manufacturers want it to have a shelf life that extends beyond the zombie apocalypse. Do your best to ignore all the front of package health claims assuring you that this high-fiber, low-cholesterol, antioxidant rich product will improve every aspect of your life. Instead look at the ingredient list. Real food does not have to convince you it’s nutritious. Kale knows it’s all that. Remember to track your real food this week. Use your log to record when you swap a food each day to earn your points. Doing so will help you earn [insert reward].* This information is meant to be educational. It should not be interpreted as medical advice. Please talk with your doctor about changes that may affect your health, especially if you have a chronic condition.Email #5: Week 5 Subject: Feel AwesomeWe all know by now that processed food and the toxic additives and chemicals that lurk in what we eat are horrible for us. But instead of going that route, let’s take the high road. Let’s talk about why real food is SO GOOD FOR YOU instead.Eating real food will make you feel awesome.Want some pep in your step? Perhaps a dash of good cheer? (Who doesn’t, right?). Look no further than real food. Foods rich in vitamins, minerals, and fatty acids are not only super healthy, but can also increase happiness, lessen symptoms of depression, and quell anxiety.How can?foods improve our moods? It all comes down to the brain. A healthy cognitive system is essential to regulating mood, and certain nutrients have a profound impact on maintaining normal brain function. To date, researchers have studied the association between foods and the brain and identified nine nutrients that can combat depression and boost our mood: calcium, chromium, folate, iron, magnesium, omega-3 fatty acids, vitamin B6, vitamin B12, vitamin D, and zinc.Try one of these foods for a mid-day pick-me-up, to promote long-term happiness: Milk, yogurt, kale, broccoli, potatoes, spinach, quinoa, asparagus, avocado, walnuts, chia seeds, bananas, berries, almonds, edamame, apples, salmon, and eggs. You’ll be amazed at what filling your plate with healthy fats, protein and produce can do for your health. Remember to track your real food this week. Use your log to record when you swap a food each day to earn your points. Doing so will help you earn [reward].* This information is meant to be educational. It should not be interpreted as medical advice. Please talk with your doctor about changes that may affect your health, especially if you have a chronic condition.Email #7: Week 6 Subject: Food Habits That StickYou made it! Pat yourself on the back. Really, DO IT! You’ve earned it. It’s the final week of the Real Food Challenge, and we’ve covered a ton of ground over the last few weeks. You’ve made significant changes and have set the stage for living the life you want to live. You’re now armed with the tools and information to go beyond this six-week journey. Don’t stop now.Creating a real food lifestyle won't happen overnight. It's important to remember that creating new habits takes time. Start with?simple swaps?like replacing your daily afternoon candy bar or dessert with a healthier sweet snack. Then, move on to tackle another piece of your diet puzzle—like your soda habit.Most importantly, just have fun with it. Be open to trying new fruits, vegetables, and whole grains. You might just be surprised at how much you like the various textures, tastes, and colors you find. You might also be pleasantly surprised by how you look and feel.We wish you the best of luck on your real food journey!* This information is meant to be educational. It should not be interpreted as medical advice. Please talk with your doctor about changes that may affect your health, especially if you have a chronic condition. ................
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