Meeting my 3-5 Challenge

1 Corinthians 6:19 reminds us that our bodies are the temple of the Holy Spirit. To me, this means God expects us to practice good self-care. So as part of my Lenten discipline, I resolved to develop a new habit of including at least 3-5 servings of fruits or vegetables in my diet each day.

Even though I was usually lucky to get in one or two servings of fruits/veggies per day prior to Lent, adding the extra daily servings turned out to be less of a challenge than I thought it would be. Fortunately, I’ve found all kinds of ways to sneak fruits and veggies past my lips. I can:

  • Add a glass of orange juice to my breakfast (one fruit serving).
  • Add a small salad to either lunch or supper (one or two veggie/fruit servings, depending on what I add to the salad).
  • Turn a ho-hum sandwich into a Dagwood by piling on lettuce and slices of tomato, onion and cucumber (one veggie serving).
  • Cook up enough vegetables for each meal to ensure leftovers. This means I can create a veggie plate from time to time (several veggie servings in one meal).
  • Snack on raw vegetables rather than chips (one veggie serving). Baby carrots dipped in hummus makes a great snack when I have that irresistible urge to nibble.
  • Replace my afternoon soda with an 8-ounce glass of V-8 juice (two veggie servings!).
  • Throw chunks of frozen fruit and yogurt into a blender – adding some Splenda if necessary – for a delicious smoothie (one fruit serving).
  • Sip a “Baptist sangria” (one fruit serving). To make this yummy drink, I fill my glass with equal parts cranberry or pomegranate juice and sparkling water, then garnish with orange, lemon and lime slices.

Although restaurant meals tend to include only one vegetable, I can usually order a second one a la carte for a small “upcharge.” I’ve actually persuaded food servers to replace fries or chips with a serving of coleslaw, fresh fruit or no-sugar-added applesauce. Some lovely restaurants even offer a veggie plate as a complete meal.

Going to a buffet-style restaurant with a good salad bar allows me to load up my plate with all 3-5 servings of veggies/fruits at once if I want to. Of course, it also allows me to load up my plate with all kinds of fattening junk, so I’ve found I need to practice considerable self-discipline here.

When attending family gatherings or church potlucks, I’ve found that bringing a plate of fresh fruit or veggies with dip gives me something to nibble on instead of the fat and sugar-laden hors d’oeuvres usually offered at such events. This helps me sneak in an extra veggie serving as well.

At first, I was afraid this Lenten “3-5 Challenge” might cause some weight gain, but I’ve actually dropped a couple pounds over the past month.

This makes sense now that I think about it. When I add a small salad to my meal at a restaurant, I’m less likely to mindlessly nibble on the crackers, bread or dinner rolls. Raw veggies have replaced the chips I often snacked on at home in the afternoon. V-8 juice, a frozen fruit smoothie or my “Baptist sangria” have completely replaced my afternoon soda. And I put smaller portions of potatoes and pasta on my plate in order to accommodate the extra veggies.

Not only has the “3-5 Challenge” turned out to be easier than I thought it would be, but 30 days into Lent, this “add-on” has already become a habit. Definitely a keeper.

 

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