Starting Sunday, July 02 @ 11:59 PM, until Sunday, July 09 11:59 PM  your challenge is to ...

Eat Fiber Rich Foods

In this week's challenge you must eat fiber rich foods. Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health? Dietary fiber - found mainly in fruits, vegetables, whole grains and legumes - is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease.

Benefits of Eating Fiber Rich Foods.
  • You'll lose weight
  • Maintain a healthier weight over time.
  • Cut your type 2 diabetes risk
  • Lower your odds of heart disease
  • Reduce your risk of certain cancers
  • Be more well, regular
  • Get an all-natural detox
  • Have healthier bones
  • Cholesterol lowering effects
  • Heart disease reduction
  • Prevent colon polyps and cancer

    Here are a few fiber rich foods to help you out this week:
  • Spinach, Broccoli, Carrots, Brussels Sprouts, Green Beans
  • Whole-Wheat Bread, Bran Muffin, Rye Bread, Rice Cakes
  • Lentils, Kidney Beans, Lima Beans, Baked Beans, Green Peas
  • Barley, Wheat Bran, Spaghetti(whole wheat), Brown Rice, Bulgar
  • Pear, Apple, Strawberries, Banana, Orange
  • Prunes, Apricots, Raisins, Dates, Plums
  • Peanuts, Walnuts, Popcorn, Peanuts, Fibers

    On average this is how much fiber we should be getting within our diets.

    Suggested Reading:
    Dietary fiber: Essential For A Healthy Diet- Learn more here.
    10 Amazing Health Benefits of Eating More Fiber - Learn more here.
    High-Fiber Foods - Learn more here.
    High Fiber Diet - Learn more here.

  • This challenge was closed on 7/9/2017

    4  members have accepted this challenge.
    2  members have completed this challenge.

    Congratulations to these participants for completing the challenge. 
    Hemant v. V Gandhi 
    Naresh K Chadha 

    The Weekly Health Challenge is a self-audited program designed to motivate the JCSC Wellness participants in reducing BMI on a weekly basis.

    How it works:
    1. Each week there will be a new health challenge. You can accept the challenge by accepting the pledge for each challenge. You can only accept a challenge from midnight on Sunday to midnight on Tuesday.

    2. At the end of the week, you can declare if you have completed the challenge. You can only mark a challenge as completed from midnight on Sunday to midnight on Tuesday.

    3. Every week, the participants that complete the challenge will be recognized on this page.

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