Make a Better You
AMO Plans Living Well
Try a 30 day challenge. The window is always open for those who want to set new goals.
Thirty day challenges feel achievable--you can do almost anything for 30 days. You can also use a 30 day challenge as an experiment. If it enhances your life, you'll create energy that motivates you to create more positive change. So Start experimenting and challenge yourself to try something new each month.

H abits are muscle memory actions. They are shortcuts our brains have programmed so the brain can save energy. Think about the last time you drove to work, or anywhere you drive often. Where you checking your GPS or road signs along the way? Did you have to tell yourself to check the side mirror before you changed lanes? No, you were probably listening to some music or maybe you were thinking about the upcoming day. Unless the traffic was out of the ordinary, you probably didn't even really notice it all that much. Anything your brain can put on autopilot, it will. It's doing this so it can be used to think about and process other things it has not been able to apply autopilot to.

There are many different theories on how many days it takes to get rid of or establish a habit. Most people agree that to capture something in your long term memory, it takes about 21 days. Then it takes another 20-40 days to be permanently programmed. At first, you have to think about and apply the new thing on a regular basis. Before too long, your brain starts its autopilot protocol. Doing something for 30 days allows that new thing, that at one time seemed so daunting, to become comfortable. Then we are ready for the next step.

One simple change is all it can take to make life better. So start experimenting and challenge yourself to try something new each month.
30 DAY CHALLENGE IDEAS
30 Days of Whole Food
For one month put your focus on whole food and cut back on processed foods. Over 30 days, you should save money, eat healthier, feel better and maybe even lose some weight.
The List
Whole Grains - brown rice, oats, barley, Quinoa, and farro. These have been minimally processed.
Vegetables 87 percent of Americans don't get the recommended 2 1/2 to 3 cups of vegetables a day. Veggies are low in calories and packed with nutrients.
Fruit - The sugar found in fruit is all-natural and includes fiber, vitamins and minerals. Fiber helps slow the digestion of sugar into your bloodstream, Aim to get 2 cups of fruit daily.
Protein - helps keep you full and is important for building muscle and keeping your skin and hair healthy. According to the USDA Dietary Guidelines, women need 46 grams of protein and men need 56 grams of protein daily. Fresh meats and seafood all fit in the challenge. Vegetarian proteins like eggs, Greek yogurt, beans, nuts and tofu fit as well.
Fats - Heart healthy fat helps you absorb fat-soluble nutrients (vitamins A, D, E and K), helps keep you full, adds lots of flavor to your food and can help keep your heart healthy. Olive oil, avocado oil, canola oil as well as nuts, avocado and olives are also great sources of healthy fats.

Just Say No
No added sugar on this challenge. You can last 30 days without the sweet stuff!
Ready Set Go
Healthy Habits can be intimidating, so take it one day at a time. Every small step brings you closer to your goals. Try one of these challenge ideas:

Health Challenge
  • Drink 8 Glasses of Water each day;
  • Write down everything you eat each day;
  • Exercise for 20 minuets each day

Financial Challenge
  • Do not use credit or debit cards - Cash Only!;
  • Write down every single penny you spend each day;
  • Enroll in an automatic savings plan at your bank

Time Management Challenge
  • Turn off electronics at 8 PM;
  • Schedule 30 minutes each day to tackle a specific skill you want to learn or a project you want to complete;
  • Limit social media to 10 minutes a day

Create a New Challenge
Each Month
Look at each month as an opportunity to start a new 30 day experiment. Whether you eliminate a bad habit or establish a healthier routine, you'll learn a lot about the strategies that can help you live your best life. 
Whole Food Recipes
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Sources: American Dietetic Association; eatright.org; nih.gov;
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Email: healthandwellness@amoplans.com
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