2022 January 30-February 26 - Win $100 Amazon Gift Card!
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Healthy Heart Challenge
2022
January 30-February 26
Win $100
Amazon Gift
Card!
Healthy Heart Challenge Details
Welcome to our Healthy Heart challenge, which will run January 30-February 26, 2022!
You can get 6 points per day by completing each category daily. Complete your goals five days each week to get a weekly total of
up to 36 points. Plus, get additional points for each bonus category you complete; 1 point for meeting the weekly goal, 1 point for
no added sugar, 1 point per fitness challenge recipe prepared and eaten (up to 4 points; be sure to take a picture of yourself preparing
and holding the final products), and 1 daily bonus point for posting your daily stats with the hashtag #YBRHealthyHeart30.
Here's to a healthy and happy 2022!
Jessica & Kylie
Challenge Components
Sleep Experts recommend S.A.V.E.R.S Spend one hour of your day No Added Added sugars are sugars and
sleeping 7-9 hours each working on self-growth and Sugars syrups that are added to foods
night. Our goal is 7 hours. improvement. Follow the six or beverages when they are
requirements of Savers to processed or prepared. These
receive a point each day. You do not include naturally
Steps Use a fitness tracker or a will receive thirty additional occurring sugars such as those
phone in your back pocket points for working to build in fruit or milk.
to track your steps. 5,000 healthy habits and
steps is our goal. Experts implementing S.A.V.E.R.S. in Nutritious Try out our nutritious recipes
recommend 10,000 steps your routine all thirty days of
Foods for bonus points! Eat the
per day! the competition. "rainbow" when it comes to
fruits and veggies to get all of
Water Experts recommend Fruits & Experts recommend eating the nutrients your body needs!
drinking 64 ounces of water Veggies three 1-cup servings of Experts recommend your plate
each day. That's about 8 veggies and two 1-cup be 1/2 veggies and fruits, 1/4
glasses. servings of fruits every day. whole grains and 1/4 protein.Weekly Healthy Heart Tracker Nurturing Mind & Body
Week of 4 Name: Weekly Personal Goal:
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5
Steps Steps Steps Steps Steps
Goal: 5,000/day Goal: 5,000/day Goal: 5,000/day Goal: 5,000/day Goal: 5,000/day
Write in your total steps for the day Write in your total steps for the day Write in your total steps for the day Write in your total steps for the day Write in your total steps for the day
Water Water Water Water Water
Goal: Eight 8 oz. servings Goal: Eight 8 oz. servings Goal: Eight 8 oz. servings Goal: Eight 8 oz. servings Goal: Eight 8 oz. servings
Fill in as you drink each serving! Fill in as you drink each serving! Fill in as you drink each serving! Fill in as you drink each serving! Fill in as you drink each serving!
Veggies Veggies Veggies Veggies Veggies
Goal: Two 1-cup servings Goal: Two 1-cup servings Goal: Two 1-cup servings Goal: Two 1-cup servings Goal: Two 1-cup servings
Check off each serving Check off each serving Check off each serving Check off each serving Check off each serving
Fruits Fruits Fruits Fruits Fruits
Goal: Two 1-cup servings Goal: Two 1-cup servings Goal: Two 1-cup servings Goal: Two 1-cup servings Goal: Two 1-cup servings
Check off each serving Check off each serving Check off each serving Check off each serving Check off each serving
SAVERS SAVERS SAVERS SAVERS SAVERS
Goal: All Six Components for one point Goal: All Six Components for one point Goal: All Six Components for one point Goal: All Six Components for one point Goal: All Six Components for one point
Circle the activities that you completed Circle the activities that you completed Circle the activities that you completed Circle the activities that you completed Circle the activities that you completed
S.A.V.E.R.S. S.A.V.E.R.S. S.A.V.E.R.S. S.A.V.E.R.S. S.A.V.E.R.S.
Sleep Sleep Sleep Sleep Sleep
Goal: 7+ hours Goal: 7+ hours Goal: 7+ hours Goal: 7+ hours Goal: 7+ hours
Enter total, in hours Enter total, in hours Enter total, in hours Enter total, in hours Enter total, in hours
DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL
1 point per category completed 1 point per category completed 1 point per category completed 1 point per category completed 1 point per category completed
DAYS 1-5 TOTAL POINTS =
BONUS POINTS:
1 Pt: Weekly goal met 1 Pt Per Post: Post your daily stats with #YBRHealthyHeart30
BONUS POINTS =
1 Pt. per Fitness challenge recipe prepared and eaten (possible 4 points) 1 Pt: No added sugar WEEKLY TOTAL POINTS =S.A.V.E.R.S - Buiding your Miracle Morning
Healthy Habits for Routine Building
Hal Elrod is the author of a book called Miracle Morning. This book is a how-to guide for building a morning routine to boost your
individual success. His strategies can work with any schedule and routine, just as long as you put in the time! Bellow are his six
requirements for a miracle morning routine. It is said that habits can be formed in just 30 days. If you complete S.A.V.E.R.S. every
day for the 30-day #YBRHealthyHeart30 challenge, you will receive an additional 30 points.
Silence Affirmations Visualization
Just five minutes of silence can "Your self-talk has dramatic influence Visualization is also known as
reduce stress levels and give you a on your level of success in every mentally rehearsing, or even
sense of calmness, clarity, and aspect of your life" - Hal Elrod manifesting. Close your eyes and
peace. Your time in silence can be envision your goals coming to
time alone, meditating, reflecting, Say at least five self-loving fruition. Sit in that visualization and
or even mentally listing what you affirmations out loud to yourself to consider what actions in your life
are grateful for! add a boost of positivity to your day! could help you achieve your goals
for a full five minutes.
Exercise Reading Scribe
Get your blood pumping by Read a minimum of 10 pages in a Take five minutes and reflect and
exercising, stretching, dancing, or self-help book each day. Choose empty your thoughts by writing.
walking; so long as you are moving, your book based on your personal Writing down your thoughts in a
for twenty minutes! Exercise helps goals and begin learning how to writer's-dump gives you the chance
boost energy and it lowers stress, attain your goals by reading how to reflect on your thoughts in the
setting you up for a successful day! others have made similar future and free your mind from the
achievements of their own. weight of constant reflection.Week 1: Nutritious Recipes
Eat through the colors of the rainbow! Week 2-4 recipes will be posted in the staff Facebook group!
Tomato Soup Butternut Squash Soup Roasted Brussels Sprouts Eggplant Parmesan
From Food & Wine From Cookie & Kate From New York Times From Gimme Some Oven
Ingredients Ingredients Ingredients Ingredients
2 medium eggplants, sliced into 1/2 inch
1 tablespoon butter 1 large butternut squash, halved 1 pint brussels sprouts (1 lb)
rounds (about 2 lbs)
1 tablespoon olive oil vertically and seeds removed 4 tablespoons olive oil
2 cups Panko breadcrumbs
1 medium onion, thinly sliced 1 Tablespoon olive oil 5 cloves garlic
1 tablespoon Italian seasoning
3 garlic cloves, minced 1/2 cup chopped shallot salt and pepper to taste
1 teaspoon garlic powder
5 cups whole tomatoes in juice 1 teaspoon salt 1 tablespoon balsamic vinegar
1 teaspoon salt
(3-14 oz cans) 4 garlic cloves, minced
1/2 teaspoon pepper
1 cup water 1 teaspoon maple syrup
2 large eggs
2/3 cup heavy cream 1/8 teaspoon nutmeg
4 cups marinara sauce
1 tablespoon sugar Black pepper
2 cups shredded Mozzarella cheese
1/4 teaspoon crushed red pepper 3-4 cups vegetable broth
2/3 cup finely grated or shaved
1/4 teaspoon celery seed 1-2 tablespoons butter
Parmesan cheese
1/4 teaspoon dried oregano
1 cup chopped fresh basil leaves
salt and pepper
Instructions Instructions
Heat oven to 425F. In a bowl, whisk together
Preheat oven to 425F. Place the breadcrumbs, Italian seasoning, garlic
butternut squash on a baking sheet powder, 1 teaspoon salt and black pepper. In
and drizzle with olive oil - rub into a separate bowl, whisk eggs with 2
Instructions Instructions
the squash and sprinkle with salt tablespoons water. Dip an eggplant round in
In a large saucepan, melt 1 and pepper, then turn face down Heat oven to 400F. Trim bottom of the egg mixture so it is evenly coated on all
tablespoon butter in 1 T olive oil. and bake for 40-50 minutes. brussels sprouts, slice each in half top sides, then transfer to breadcrumb mixture
Add sliced onion and garlic and cook to bottom. Heat oil in an over proof and coat on all sides. Place in a sheet pan
until softened, about 5 minutes. Add In a pot, warm 1 tablespoon of olive pan over medium high heat. Put lined with parchment paper. Repeat with all
tomatoes, water, cream, sugar, red oil over medium heat. Add chopped sprouts cut side down in one layer in eggplant rounds, and then bake for 25
pepper, celery seed, oregano and shallot and 1 teaspoon salt, stir fry pan. Put in garlic, and sprinkle with salt minutes.
salt and pepper. Bring to a boil over until it turns golden on the edges. and pepper.
high heat, breaking up the tomatoes Add garlic, and stir fry for about 1 Spread 1/2 cup marinara sauce in the
with the back of a spoon. Reduce minute. Switch off heat and add in Cook, undisturbed, until sprouts begin bottom of 9x13" baking dish. Place half of
heat to moderate and simmer for 10 maple syrup, nutmeg, vegetable to brown on bottom, and transfer to eggplant in a layer along the bottom, top with
minutes. broth and butternut squash. Use an oven. Roast, shaking pan every 5 1 cup marinara sauce, 1 cup mozzarella,
immersion blender to blend until minutes, until sprouts are brown and Parmesan cheese, half of basil, remaining
Use an immersion blend to blend smooth. Stir in butter and add salt tender, about 10-20 minutes. eggplant, remaining marinara, remaining
until smooth, or allow to cool and to taste. (If using a blender, allow to mozzarella. Bake for 20-25 minutes until
blend until smooth. Return soup to cool, then blend until smooth in Add salt and pepper if necessary. Stir cheese melts and starts to turn golden
pot and heat. batches if necessary.) in balsamic vinegar and serve. brown.You can also read
