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Nutrition Month is in March every year. This year, the Windsor Essex County Health Unit is hosting the Nutrition Month 2018 Unlock the Potential of Healthy Habits Challenge. Take part in the challenge to learn more about how goal setting can help you improve your healthy eating habits!

About the Challenge

The “Nutrition Month 2018 Unlock the Potential of Healthy Habits” Challenge introduces goal setting strategies to support individuals in their healthy eating journey and for other healthy living behaviours. In addition, you will be provided with tips and resources to support you in making informed nutrition choices, now and into the future. What are you waiting for? Join the Challenge today!

Welcome to the “Nutrition Month 2018 Unlock the Potential of Healthy Habits” Challenge! We are very excited to have you participating, and hope you find the Challenge a rewarding experience.  By using goal setting strategies, you will become even better equipped to improve your healthy eating behaviour!
Click on the week to access the weekly Challenge.

Nutrition Month 2018 Online Challenge - How can we do better?

This survey is designed to help us better understand the participants who did not participate or only briefly participated in the challenge, in order to help us improve future challenges. The survey should take between up to 5 minutes to complete. Give us your feedback for a chance to win one of two $25 grocery store gift cards. See full contest rules below.

Name of Contest: Nutrition Month 2018 Challenge Attrition Survey Contest

WARNING! These Contest Rules affect your legal rights. Read them carefully!

In these Contest Rules, the “WECHU” means the Board of Health for the Windsor-Essex County Health Unit and includes its directors, officers, employees, volunteers, contractors and other agents, plus the successors and assigns of each of the foregoing.

  1. PARTICIPATING IN CONTEST
    1. By participating in the Contest, you agree to be bound by these Contest Rules.
    2. You also agree to be bound by the Contest related decisions of the WECHU, which decisions may be made in the sole discretion of the WECHU and shall be final and binding in all respects.
    3. You also consent to the collection, use and disclosure of your personal information as contemplated by these Contest Rules.
  2. HOW TO ENTER
    1. The Nutrition Month 2018 Attrition Survey Contest runs from May 14, 2018 at 8:30am to June 1, 2018 at 11:59pm.
    2. No purchase or payment is necessary to enter or win.
    3. To enter the attrition survey contest, click here to complete the online survey.
  3. ELIGIBILITY
    1. This Contest is open to Windsor-Essex County, Ontario residents only.
    2. Contestants must be age 18 or over.
    3. WECHU reserves the right to at any time require proof of identity and/or eligibility in a form acceptable to the WECHU. Failure to provide such proof may result in disqualification.
  4. SUBMISSIONS
    1. A submission to the Nutrition Month 2018 Attrition Survey through the website will be deemed to be a “Submission”.
    2. Any Submission deemed by the WECHU to be inappropriate or not suitable may be disqualified at the sole discretion of the WECHU.
    3. Submissions must not violate the requirements of any software used in the Contest.
    4. By making a Submission you represent and warrant that it:
      1. is original to you and all right, title, and interest (including copyright) therein and thereto is owned and/or controlled by you;
      2. does not violate any applicable law;
      3. does not infringe upon the intellectual property or other statutory or common law rights of any third party;
      4. does not violate the requirements of any social media used; and
      5. is not defamatory, trade libelous, pornographic or obscene.
    5. Submissions become the sole property of the WECHU and you waive any moral rights you may have.
    6. You acknowledge that the WECHU may publish Submissions in whole or in part on any medium, including without limitation, social media and WECHU’s website for the purposes of promoting Nutrition Month and healthy eating.
    7. There is a limit of one Submission per contestant per survey. Submissions in excess of this limit will be disqualified.
  5. PRIZES
    1. There shall be two prizes for the Nutrition Month 2018 Attrition Survey Contest. Each prize consists of a $25 grocery store gift card.
    2. Prize(s) shall be as is and may not be exchanged or refunded for an amount of money, sold, or transferred.
    3. You are only eligible to win one prize per contest.
    4. The odds of being selected as a winner are dependent on the number of contestants who enter the Contest. The WECHU is unaware of how many contestants there may be.
    5. Once being notified as the winner, you must claim your prize within 10 business days at one of the WECHU Offices (i.e., Windsor, Essex, or Leamington) during our hours of operation. Failure to do so will result in forfeiting of the prize. A new winning contestant will be chosen by random draw.
  6. PROCEDURE FOR AWARDING PRIZES
    1. Two winners will be selected by random draw from the number of entries for the Nutrition Month 2018 Attrition Survey Contest.
    2. In the event that there is an error of any sort resulting in more winning contestants than prizes, then winners will be selected by random draw from among such group.
    3. The WECHU will attempt to notify selected winners through the contact information provided. Selected winner(s) must respond as directed by the WECHU, within seven days of notification. Failure to do so may result in disqualification. The WECHU assumes no responsibility for any failure in communications from or to the selected winner(s).
    4. In the event that a winner does not respond within seven days of notification, a new winner will be selected by random draw from the remaining eligible contestants.
    5. Before claiming any prize, winners will be required to correctly answer a skill-testing question administered by the WECHU.
    6. Winners may be required by the WECHU to acknowledge receipt of the prize in writing and that it is subject to these Contest Rules.
    7. Contestants who are not winners will not be notified.
  7. GENERAL
    1. These Contest Rules shall be deemed to be amended to comply with any applicable federal, provincial and municipal laws or the policy of any entity having jurisdiction over the WECHU.
    2. The WECHU further has the right to amend these Contest Rules, and to suspend or to terminate the Contest at any time, for any reason or no reason whatsoever, without notice, liability or further obligation to any contestant.
    3. The WECHU has the right to disqualify you, if in the opinion of the WECHU you have breached these Contest Rules or in any way acted inappropriately, including without limitation, by being untruthful, incomplete, inaccurate or misleading.
    4. Any attempt by you to deliberately damage any website or to undermine the legitimate operation of this Contest, is a violation of these Contest Rules and may be a violation of criminal and civil laws.
    5. You acknowledge that the WECHU assumes no liability for any loss, damage or injury, including without limitation: (i) lost, stolen, delayed, damaged, misdirected, late, destroyed, illegible or incomplete Submissions or entries; (ii) loss, theft or damage to software or computer or telephone data, including any breach of privacy; (iii) fraudulent calls; (iv) inability of any person to participate in the Contest for any reason including technical, computer or telephone malfunctions or other problems with computer on-line systems, servers, access providers, computer equipment, or software; congestion on the internet or at any website, or any combination of the foregoing; (v) damage to any person’s computer, including any material relating to the Contest; (vi) any delay or inability to act resulting from an event or situation beyond their control, including a strike, lockout or other labour dispute at their location or the locations of the organizations and businesses whose services are used to administer this Contest.
    6. You release and hold the WECHU harmless from any and all liability for any injuries, loss or damage of any kind to you, including personal injury, death, or property damage, resulting in whole or in part, directly or indirectly, from acceptance, possession, use or misuse of any prize, participation in the Contest, any breach of the Contest Rules, or in any related activity.
    7. You agree to indemnify and hold harmless the WECHU from and against all claims, demands, causes of action, suits or other proceedings, liabilities, costs, sums, damages and expenses (including legal and other professional fees), by whomsoever made and whether direct, indirect or consequential resulting from, occasioned by or attributable in any way to your acts or omissions and/or any breach by you of these Contest Rules. For greater clarity, this indemnity is not limited to third party losses and specifically includes the first party losses of the WECHU.
    8. You acknowledge that the Contest is not sponsored, endorsed, or administered by the provider of any social media used in this Contest, including as applicable, Facebook, Instagram and/or Twitter and you completely release all such social media providers from any and all claims in connection with this Contest.
    9. Notwithstanding any other provision, any particular entitlement, right or remedy of the WECHU provided for in these Contest Rules, these Contest Rules do not preclude the WECHU from any other entitlement, right or remedy available at law or otherwise and further, no right or remedy is exclusive or dependent on any other entitlement, right or remedy and the WECHU may exercise any one or more of its entitlements, rights or remedies independently or in combination, such rights, entitlements or remedies being cumulative and not alternative.
    10. These Contest Rules shall be governed by and construed in accordance with the laws of the Province of Ontario and the laws of Canada applicable therein.

NOTICE: The personal information collected by the WECHU in connection with the Contest, is collected under the legal authority of the Health Protection and Promotion Act. It will be used and disclosed for the purposes of administering the Contest and as otherwise contemplated by these Contest Rules. For more information about WECHU’s personal information handling practices or if you have questions concerning the collection of personal information as contemplated by these Contest Rules, please contact:
Neil Mackenzie
Chronic Disease and Injury Prevention Manager, Health Promotion Division
Windsor-Essex County Health Unit
1005 Ouellette Avenue, Windsor, N9A 4J8
Ph. 519-258-2146 ext. 3101
Fx. 519-776-6102
nmackenzie@wechu.org

 

To create an account:

  • You will be asked to create an account (username and a password) in order to log into the online Challenge.
  • Once you have created an account, you will be directed to the Challenge Dashboard. From the dashboard you will be able to click on the “Nutrition Month 2018 Unlock the Potential of Healthy Habits” Challenge to join. Don’t forget to hit the JOIN button.
  • Once you have joined, you will be able to log in to the “Nutrition Month 2018 Unlock the Potential of Healthy Habits” Challenge to track your progress on becoming a healthy you by completing the weekly goal setting tasks.  Use this link  to go to the online Challenge.

If you already have an account/have participated in a Challenge before:

  • Log in using your registered email and password.
  • Once you have logged in to your account, you will be directed to the Challenge dashboard. From the dashboard, you should click on the “Nutrition Month 2018 Unlock the Potential of Healthy Habits” Challenge to join. Don’t forget to hit the JOIN button.
  • Once you have joined, you will be able to log in daily or weekly to the “Nutrition Month 2018 Unlock the Potential of Healthy Habits” Challenge to track your progress on becoming a healthy you by completing the Challenge Milestones.  Use this link  to go to the online Challenge.

WARNING! These Contest Rules affect your legal rights. Read them carefully!
In these Contest Rules, “WECHU” means the Board of Health for the Windsor-Essex County Health Unit and includes its directors, officers, employees, volunteers, contractors and other agents, plus the successors and assigns of each of the foregoing.

  1. PARTICIPATING IN CONTEST
    1. By participating in the Contest, you agree to be bound by these Contest Rules.
    2. You also agree to be bound by the Contest related decisions of WECHU, which decisions may be made in the sole discretion of WECHU and shall be final and binding in all respects.
    3. You also consent to the collection, use and disclosure of your personal information as contemplated by these Contest Rules.
  2. HOW TO ENTER
    1. The Nutrition Month 2018 Challenge Contest runs from March 5, 2018 at 8:30am to April 20, 2018 at 11:59pm.
    2. No purchase or payment is necessary to enter or win.
    3. To enter the weekly draw, make a “Submission” by submitting a weekly goal on the Challenge software on Monday, and reporting back on your progress on the Challenge software on Friday. Each Submission will also be counted automatically as one entry towards the grand prize draw.
  3. ELIGIBILITY
    1. This Contest is open to Windsor-Essex County, Ontario residents only.
    2. Contestants must be age 18 or over.
    3. Contestants may only use one account in the challenge software. Contestants who use multiple accounts may be disqualified.
    4. WECHU reserves the right to at any time to require proof of identity and/or eligibility in a form acceptable to WECHU. Failure to provide such proof may result in disqualification.
  4. SUBMISSIONS
    1. An eligible “Submission” consists of both a Monday and a Friday entry to the Nutrition Month 2018 Challenge Contest through the challenge software.
    2. Any Submission deemed by WECHU to be inappropriate or not suitable may be disqualified at the sole discretion of WECHU.
    3. Submissions must not violate the requirements of the software used in the Contest.
    4. By making a Submission you represent and warrant that it:
      1. is original to you and all right, title, and interest (including copyright) therein and thereto is owned and/or controlled by you;
      2. does not violate any applicable law;
      3. does not infringe upon the intellectual property or other statutory or common law rights of any third party;
      4. does not violate the requirements of any social media used; and
      5. is not defamatory, trade libelous, pornographic or obscene.
    5. Submissions become the sole property of WECHU and you waive any moral rights you may have.
    6. You acknowledge that WECHU may publish Submissions in whole or in part on any medium, including without limitation, social media and WECHU’s website for the purposes of promoting Nutrition Month and healthy eating.
    7. There is a limit of one Submission per contestant per week. Submissions in excess of this limit will be disqualified.
    8. There is a limit of six Submissions per contestant for the grand prize, based on participation of weekly tasks throughout the event. Submissions in excess of this limit will be disqualified.
  5. PRIZES
    1. There shall be twelve (12) weekly prizes (two per week) and two (2) grand prizes:
      1. Each weekly prize consists of one cookbook (Lighthearted at Home, by Anne Lindsay), one $25 grocery store gift card and a collection of healthy eating resources (total approximate value: $70).
      2. Each grand prize consists of one cookbook (Lighthearted at Home, by Anne Lindsay), one $100 grocery store gift card and a collection of healthy eating resources (total approximate value: $145).
      3. In the event that a weekly prize winner is also the winner of the grand prize, an alternate cookbook (Nourish, by Nettie Cronish and Cara Rosenbloom) will be given in addition to the $100 grocery store gift card (total approximate value: $135).
    2. Prize(s) shall be as is and may not be exchanged or refunded for an amount of money, sold, or transferred.
    3. You are only eligible to win, at maximum, one weekly prize and one grand prize. The odds of being selected as a winner are dependent on the number of contestants who enter the Contest. WECHU is unaware of how many contestants there may be.
    4. Once being notified as the winner, you must claim your prize within 10 business days at one of the WECHU Offices (i.e., Windsor, Essex, or Leamington) during our hours of operation. Failure to do so will result in forfeiting of the prize. A new winning contestant will be chosen by random draw.
  6. PROCEDURE FOR AWARDING PRIZES
    1. Every week, two winners will be selected by random draw among eligible contestants for the weekly prize. At the end of the event, two winners will be selected by random draw among eligible contestants for the grand prize.
    2. In the event that there is an error of any sort resulting in more winning contestants than prizes, then winners will be selected by random draw from among such group.
    3. WECHU will attempt to notify selected winners through the contact information provided. Selected winner(s) must respond as directed by WECHU, within seven days of notification. Failure to do so may result in disqualification. WECHU assumes no responsibility for any failure in communications from or to the selected winner(s).
    4. In the event that selected winner(s) do not respond within seven days of notification, a new winning contestant will be selected by random draw among remaining eligible contestants.
    5. Before claiming any prize, winners will be required to correctly answer a skill-testing question administered by WECHU.
    6. Winners may be required by WECHU to acknowledge receipt of the prize in writing and that it is subject to these Contest Rules.
    7. Contestants who are not winners will not be notified.
  7. GENERAL
    1. These Contest Rules shall be deemed to be amended to comply with any applicable federal, provincial and municipal laws or the policy of any entity having jurisdiction over WECHU.
    2. WECHU further has the right to amend these Contest Rules, and to suspend or to terminate the Contest at any time, for any reason or no reason whatsoever, without notice, liability or further obligation to any contestant.
    3. WECHU has the right to disqualify you, if in the opinion of WECHU you have breached these Contest Rules or in any way acted inappropriately, including without limitation, by being untruthful, incomplete, inaccurate or misleading.
    4. Any attempt by you to deliberately damage any website or to undermine the legitimate operation of this Contest, is a violation of these Contest Rules and may be a violation of criminal and civil laws.
    5. You acknowledge that WECHU assumes no liability for any loss, damage or injury, including without limitation: (i) lost, stolen, delayed, damaged, misdirected, late, destroyed, illegible or incomplete Submissions or entries; (ii) loss, theft or damage to software or computer or telephone data, including any breach of privacy; (iii) fraudulent calls; (iv) inability of any person to participate in the Contest for any reason including technical, computer or telephone malfunctions or other problems with computer on-line systems, servers, access providers, computer equipment, or software; congestion on the internet or at any website, or any combination of the foregoing; (v) damage to any person’s computer, including any material relating to the Contest; (vi) any delay or inability to act resulting from an event or situation beyond their control, including a strike, lockout or other labour dispute at their location or the locations of the organizations and businesses whose services are used to administer this Contest.
    6. You release and hold WECHU harmless from any and all liability for any injuries, loss or damage of any kind to you, including personal injury, death, or property damage, resulting in whole or in part, directly or indirectly, from acceptance, possession, use or misuse of any prize, participation in the Contest, any breach of the Contest Rules, or in any related activity.
    7. You agree to indemnify and hold harmless WECHU from and against all claims, demands, causes of action, suits or other proceedings, liabilities, costs, sums, damages and expenses (including legal and other professional fees), by whomsoever made and whether direct, indirect or consequential resulting from, occasioned by or attributable in any way to your acts or omissions and/or any breach by you of these Contest Rules. For greater clarity, this indemnity is not limited to third party losses and specifically includes the first party losses of WECHU.
    8. You acknowledge that the Contest is not sponsored, endorsed, or administered by the provider of any social media used in this Contest, including as applicable, Facebook, Instagram and/or Twitter and you completely release all such social media providers from any and all claims in connection with this Contest.
    9. Notwithstanding any other provision, any particular entitlement, right or remedy of WECHU provided for in these Contest Rules, these Contest Rules do not preclude WECHU from any other entitlement, right or remedy available at law or otherwise and further, no right or remedy is exclusive or dependent on any other entitlement, right or remedy and WECHU may exercise any one or more of its entitlements, rights or remedies independently or in combination, such rights, entitlements or remedies being cumulative and not alternative.
    10. These Contest Rules shall be governed by and construed in accordance with the laws of the Province of Ontario and the laws of Canada applicable therein.

WARNING! These Contest Rules affect your legal rights. Read them carefully!
In these Contest Rules, “WECHU” means the Board of Health for the Windsor-Essex County Health Unit and includes its directors, officers, employees, volunteers, contractors and other agents, plus the successors and assigns of each of the foregoing.

  1. PARTICIPATING IN CONTEST
    1. By participating in the Contest, you agree to be bound by these Contest Rules.
    2. You also agree to be bound by the Contest related decisions of WECHU, which decisions may be made in the sole discretion of WECHU and shall be final and binding in all respects.
    3. You also consent to the collection, use and disclosure of your personal information as contemplated by these Contest Rules.
  2. HOW TO ENTER
    1. The Nutrition Month 2018 Challenge Pre-Survey Contest runs from March 2, 2018 from 8:30am to March 9, 2018 at 11:59pm. The Nutrition Month 2018 Challenge Post-Survey Contest runs from April 13, 2018 at 8:30am to April 27, 2018 at 11:59pm.
    2. No purchase or payment is necessary to enter or win.
    3. To enter the pre-Challenge survey contest, click here to complete the online survey.
      To enter the post-Challenge survey contest, click here to complete the online survey.
  3. ELIGIBILITY
    1. This Contest is open to Windsor-Essex County, Ontario residents only.
    2. Contestants must be age 18 or over.
    3. WECHU reserves the right to at any time require proof of identity and/or eligibility in a form acceptable to WECHU. Failure to provide such proof may result in disqualification.
  4. SUBMISSIONS
    1. Any submission to the Nutrition Month 2018 Pre-Challenge Survey or the Nutrition Month 2018 Post-Challenge Survey through the website will be deemed to be a “Submission”.
    2. Any Submission deemed by WECHU to be inappropriate or not suitable may be disqualified at the sole discretion of WECHU.
    3. Submissions must not violate the requirements of any software used in the Contest.
    4. By making a Submission you represent and warrant that it:
      1. is original to you and all right, title, and interest (including copyright) therein and thereto is owned and/or controlled by you;
      2. does not violate any applicable law;
      3. does not infringe upon the intellectual property or other statutory or common law rights of any third party;
      4. does not violate the requirements of any social media used; and
      5. is not defamatory, trade libelous, pornographic or obscene.
    5. Submissions become the sole property of WECHU and you waive any moral rights you may have.
    6. You acknowledge that WECHU may publish Submissions in whole or in part on any medium, including without limitation, social media and WECHU’s website for the purposes of promoting Nutrition Month and healthy eating.
    7. There is a limit of one Submission per contestant per survey. Submissions in excess of this limit will be disqualified.
  5. PRIZES
    1. There shall be two prizes for the Nutrition Month 2018 Pre-Challenge Survey Contest. Each prize consists of a $25 grocery store gift card.
    2. There shall be two prizes for the Nutrition Month 2018 Post-Challenge Survey Contest. Each prize consists of a $25 grocery store gift card.
    3. Prize(s) shall be as is and may not be exchanged or refunded for an amount of money, sold, or transferred.
    4. You are only eligible to win one prize per contest.
    5. The odds of being selected as a winner are dependent on the number of contestants who enter the Contest. WECHU is unaware of how many contestants there may be.
    6. Once being notified as the winner, you must claim your prize within 10 business days at one of the WECHU Offices (i.e., Windsor, Essex, or Leamington) during our hours of operation. Failure to do so will result in forfeiting of the prize. A new winning contestant will be chosen by random draw.
  6. PROCEDURE FOR AWARDING PRIZES
    1. Two winners will be selected by random draw from the number of entries for the Nutrition Month 2018 Pre-Challenge Survey Contest. Two winners will be selected by random draw from the number of entries for the Nutrition Month 2018 Post-Challenge Survey Contest.
    2. In the event that there is an error of any sort resulting in more winning contestants than prizes, then winners will be selected by random draw from among such group.
    3. WECHU will attempt to notify selected winners through the contact information provided. Selected winner(s) must respond as directed by WECHU, within seven days of notification. Failure to do so may result in disqualification. WECHU assumes no responsibility for any failure in communications from or to the selected winner(s).
    4. In the event that a winner does not respond within seven days of notification, a new winner will be selected by random draw from the remaining eligible contestants.
    5. Before claiming any prize, winners will be required to correctly answer a skill-testing question administered by WECHU.
    6. Winners may be required by WECHU to acknowledge receipt of the prize in writing and that it is subject to these Contest Rules.
    7. Contestants who are not winners will not be notified.
  7. GENERAL
    1. These Contest Rules shall be deemed to be amended to comply with any applicable federal, provincial and municipal laws or the policy of any entity having jurisdiction over WECHU.
    2. WECHU further has the right to amend these Contest Rules, and to suspend or to terminate the Contest at any time, for any reason or no reason whatsoever, without notice, liability or further obligation to any contestant.
    3. WECHU has the right to disqualify you, if in the opinion of WECHU you have breached these Contest Rules or in any way acted inappropriately, including without limitation, by being untruthful, incomplete, inaccurate or misleading.
    4. Any attempt by you to deliberately damage any website or to undermine the legitimate operation of this Contest, is a violation of these Contest Rules and may be a violation of criminal and civil laws.
    5. You acknowledge that WECHU assumes no liability for any loss, damage or injury, including without limitation: (i) lost, stolen, delayed, damaged, misdirected, late, destroyed, illegible or incomplete Submissions or entries; (ii) loss, theft or damage to software or computer or telephone data, including any breach of privacy; (iii) fraudulent calls; (iv) inability of any person to participate in the Contest for any reason including technical, computer or telephone malfunctions or other problems with computer on-line systems, servers, access providers, computer equipment, or software; congestion on the internet or at any website, or any combination of the foregoing; (v) damage to any person’s computer, including any material relating to the Contest; (vi) any delay or inability to act resulting from an event or situation beyond their control, including a strike, lockout or other labour dispute at their location or the locations of the organizations and businesses whose services are used to administer this Contest.
    6. You release and hold WECHU harmless from any and all liability for any injuries, loss or damage of any kind to you, including personal injury, death, or property damage, resulting in whole or in part, directly or indirectly, from acceptance, possession, use or misuse of any prize, participation in the Contest, any breach of the Contest Rules, or in any related activity.
    7. You agree to indemnify and hold harmless WECHU from and against all claims, demands, causes of action, suits or other proceedings, liabilities, costs, sums, damages and expenses (including legal and other professional fees), by whomsoever made and whether direct, indirect or consequential resulting from, occasioned by or attributable in any way to your acts or omissions and/or any breach by you of these Contest Rules. For greater clarity, this indemnity is not limited to third party losses and specifically includes the first party losses of WECHU.
    8. You acknowledge that the Contest is not sponsored, endorsed, or administered by the provider of any social media used in this Contest, including as applicable, Facebook, Instagram and/or Twitter and you completely release all such social media providers from any and all claims in connection with this Contest.
    9. Notwithstanding any other provision, any particular entitlement, right or remedy of WECHU provided for in these Contest Rules, these Contest Rules do not preclude WECHU from any other entitlement, right or remedy available at law or otherwise and further, no right or remedy is exclusive or dependent on any other entitlement, right or remedy and WECHU may exercise any one or more of its entitlements, rights or remedies independently or in combination, such rights, entitlements or remedies being cumulative and not alternative.
    10. These Contest Rules shall be governed by and construed in accordance with the laws of the Province of Ontario and the laws of Canada applicable therein.

In order to participate in the Challenge, you must:

  • Be a Windsor-Essex County resident, 18 years or older and have signed up for the Challenge.
  • Register for the Challenge by March 6th 2018. If you miss the deadline, you can still register - but you will reduce your chance of completing all of the weekly Challenges as well as the odds that you will be one of the prize winners.
  • Be interested in improving your overall health and wellbeing.
  • Be committed to making small changes to help you eat better!

By registering for the “Take the Fight out of Food – Nutrition Month 2017” Challenge you have agreed to the Challenge rules. 

There shall be twelve weekly prizes available, two per week:

  • Two prizes for the completion of week 1 challenge tasks. Each prize consists of a $25 grocery store gift card as well as Lighthearted at Home, a cookbook by Anne Lindsay.
  • Two prizes for the completion of week 2 challenge tasks. Each prize consists of a $25 grocery store gift card as well as Lighthearted at Home, a cookbook by Anne Lindsay.
  • Two prizes for the completion of week 3 challenge tasks. Each prize consists of a $25 grocery store gift card as well as Lighthearted at Home, a cookbook by Anne Lindsay.
  • Two prizes for the completion of week 4 challenge tasks. Each prize consists of a $25 grocery store gift card as well as Lighthearted at Home, a cookbook by Anne Lindsay.
  • Two prizes for the completion of week 5 challenge tasks. Each prize consists of a $25 grocery store gift card as well as Lighthearted at Home, a cookbook by Anne Lindsay.
  • Two prizes for the completion of week 6 challenge tasks. Each prize consists of a $25 grocery store gift card as well as Lighthearted at Home, a cookbook by Anne Lindsay.

There shall also be two grand prizes for participating in the challenge. Each grand prize consists of a $100 grocery store gift card as well as Lighthearted at Home, a cookbook by Anne Lindsay.

Note: Contestants are eligible to win one weekly prize and one grand prize. Should a contestant win both a weekly prize and a grand prize, an alternate cookbook will be given for the final prize (Nourish, a cookbook by Nettie Cronish and Cara Rosenbloom).

Invigorate with breakfast

Learn about how you can use goal setting to build healthy eating habits with this online challenge! Every week we will explore different ways to improve healthy eating behaviours, giving you different ideas for your weekly goal setting! This week, we will take a look at getting your recommended vegetable and fruit servings every day, using breakfast to help you out.

SMART goals 101

A SMART goal helps you set and work towards a very precise target. SMART goals have the following characteristics:

  • Specific – what would you like to change?
  • Measurable – how will you track your progress or know if you’ve met your goal?
  • Attainable – how will you reach your goal?
  • Realistic – is your goal realistic with the resources available?
  • Timely – by when do you want the change to happen?

You can set a SMART goal for just about anything – healthy eating, physical activity, healthy sleep, and so on. By making sure your weekly goal has these qualities, you are able to increase your chances of sticking to it and making it happen! Now, let’s look at why it’s important to eat veggies and fruit every day, and explore the different ways you can build that into your daily breakfast routine.

There’s no weekend warrior when it comes to veggies and fruit! Eat them every day!

Vegetables and fruit provide an excellent source of a wide range of nutrients in our diet. This food group is essential in helping to reduce your risk of cardiovascular disease and some types of cancer. Eating more vegetables and fruit can also help contribute to your daily fluid intake because they have high water content. Canada’s Food Guide recommends that adults should eat 7-10 servings every day. However, most of us aren’t even eating half of that right now.

What’s one serving of vegetable or fruit?

  • ½ cup (125mL) of veggies and fruit, such as carrots, broccoli, and green beans
  • 1 cup (250mL) of leafy vegetables, such as lettuce, kale, and spinach
  • 1 medium sized fruit, such as oranges and apples

For more information about serving sizes of vegetables and fruit, check out Canada’s Food Guide here: https://www.canada.ca/en/health-canada/services/food-nutrition/canada-food-guide/choosing-foods/vegetables-fruit/what-food-guide-serving-vegetables-fruit.html

Set your weekly goal to let your breakfast help meet your 7 – 10!

We don’t always associate veggies and fruit with breakfast, but it is a great opportunity to help meet your 7-10 servings a day! Think veggies for breakfast is too bizarre? It’s not!

There are many ways to incorporate veggies at breakfast time:

  • Dice up some mushrooms and onions and throw them into an omelet
  • Make zucchini muffins and store them in an airtight container to enjoy over the week
  • Add spinach or kale to a smoothie

And here are some ways to incorporate fruit for breakfast:

  • Make overnight oats (click here to watch the recipe on YouTube )
  • Add fresh or frozen berries to your favourite cereal
  • Wrap it up! Add a fresh banana and/or strawberries along with your favourite nut or seed butter to a whole grain wrap

What if I don’t eat breakfast right now?

Breakfast really is the most important meal of the day. Did you know? Breakfast eaters are more likely to be at a healthy weight, have a healthier diet overall, and have a lower risk for heart disease!

Tips to help you set and reach your SMART goal

  • Start with a small, challenging but manageable goal. Feeling good about meeting a goal will help you build the confidence needed to keep going!
  • Monitor your progress. You may want to track your progress every day, and be honest about it. Keep monitoring your progress even if you run into setbacks along the way – this is how you look for areas for improvement.

Fuel with powerful snack combos

Meeting the daily recommended servings of vegetables and fruit is much easier when you include them in your snacks. What’s more, that helps boost your fibre intake, which is important because most of us don’t have enough fibre in our diet!

Snacking: A protein and fibre power combo

It is recommended that males should consume 30-38g of fibre per day while females should consume 21-25g of fibre per day. Use your snacks as an easy way to get more fibre to keep your digestive system healthy and help manage your cholesterol too! Including some protein in your snack will keep you feeling satisfied until your next meal. The next time you’re feeling hungry in between meals, try these power combos:

  • Carrot sticks with hummus or nut butter
  • Cucumber with yogurt
  • Veggie sticks and a snack sized tin of light tuna
  • A whole fruit with nuts and seeds
  • A handful of berries mixed with plain lower fat yogurt
  • A handful of grapes with cheese
  • A smoothie made with your favourite fruit and a cup of lower fat yogurt, milk, or fortified soy beverage

Healthy snacking on the go is easier than you think!

Replace treats with veggies and fruit as a quick and easy snack. Cut up veggie sticks and enjoy with hummus or nut butter for a deliciously satisfying snack. Another idea to try is whole fruit with dry roasted, unseasoned nuts and seeds – this combo is easily portable and requires no refrigeration!

SMART goal review

Make sure your weekly goal is specific, measurable, attainable, realistic, and timely! Here’s a brief summary:

  • Specific: Be clear about exactly what you want to accomplish
  • Measurable: Come up with a goal that you can measure the success of – how will you know that you have met your target?
  • Attainable: Make sure your goal is consistent with healthy eating behaviours
  • Realistic: Make sure your goal is practical.
  • Timely: Come up with a deadline for when you will be meeting your goal.

Tips to help you set and reach your SMART goal

  • Build your goal around things you already do! Attach a new action onto something you already do on a regular basis. For example, if you pack your lunch the night before, you can build a goal to pack a healthy snack at the same time.
  • Plan ahead. What might make it hard to reach your goal? For example, saying you’ll add a banana to your yogurt every morning will be difficult if you didn’t include bananas in your grocery list!

Disrupt mindless eating behaviour

Do you ever eat because something looks so good, or because you’re at a movie? Even if you’re not physically hungry? Mindless eating is when we eat without putting any thought to it. It can happen when we are distracted by something (i.e., phone, TV), or when we are experiencing different emotions.

When you eat mindfully, you know what you’re eating and how much. Eating mindfully also means you’re aware of the tastes, textures and smells of the food you’re eating.

Strategies to disrupt mindless eating

Mindless eating often occurs when you’re distracted or due to emotions (e.g., feeling bored or stressed), and not usually because of hunger. Eating mindlessly often means you eat more at one time or eat more throughout the course of the day. This can lead to eating extra food that your body doesn’t need.

To help prevent mindless eating, ask yourself if you’re really hungry (i.e., your stomach is grumbling) and you NEED to eat something, or if you just WANT to eat something. If you’re not sure, here are some tips:

  1. Drink a glass of water. Sometimes when you think you’re hungry, you actually might be thirsty. People often ignore thirst, but not many ignore hunger. The body learns this and will often skip thirst signals and move to hunger signals to get nourished.
  2. Distract yourself with another activity that doesn’t allow you to eat! Go outside for a walk, shovel the driveway or wash your car. Often once the mind is distracted with another activity, the urge to eat when you’re not hungry goes away.

Don’t give yourself opportunities to eat mindlessly.

  • Don’t buy a big bag of popcorn at the movies if you know you’ll eat the whole thing and not remember doing it.
  • If you really need to eat while watching something on TV, don’t take the whole bag with you. Portion out a small amount into a bowl and stick to eating just that. Put the rest away.
  • Turn off all screens at mealtimes. Make mealtime family time.
  • At a party? Grab a small portion of food from the food table and walk away. Socializing by the food get you to start nibbling on extra food without thinking while you talk to others.

Did you know?

A snack can be a part of a healthy, balanced diet, but is not always needed. If you feel hungry, a small snack can help to keep you satisfied to help prevent overeating at your next meal.

Snacking at night?

Snacking before bed or during the night when you’re not hungry can lead to eating more than you need. If you find you have evening cravings or mindless night-time snacking, try these tips:

  1. Eat balanced meals (and snacks, if necessary) every 3-4 hours: A balanced meal has at least 3 food groups from Canada’s Food Guide , and a snack should have at least 2 food groups. Choose a variety of foods.
  2. Boost protein and fibre: Choose small amounts of lean protein foods like lean meat, poultry, fish, tofu, eggs, nuts or seeds. High fibre foods include whole grains, vegetables and fruit.
  3. Go to bed: Research shows not getting enough sleep can affect hormones linked to hunger and appetite, making people want to eat more. Remember adults should get 7-9 hours of sleep each night, so power down and get some Zzz’s.

SMART goal review

Goals should be specific, measurable, attainable, realistic, and timely. A good goal is well defined and easy to understand and act on. You should also be able tell how you are progressing, and whether you are able to attain the goal. It should also be appropriate and fit within your healthy eating plan. Make sure your weekly goal is realistic, and can be accomplished. Finally, be sure to designate a time by which the goal will be met.

SMART goal tip

It may be difficult to build a goal around giving up an existing behaviour. Giving up a behaviour without figuring out what your body needs may also be counterproductive. Instead, select a new behaviour that you can act upon. Here’s an example:

  • INSTEAD OF: I will stop snacking after dinner this week.
  • TRY: If I start craving a snack after dinner this week, I will take time to reflect upon my hunger level and emotional state. If I am truly hungry, then I will have a small snack. If I’m not hungry, then I will organize my desk instead.

Portion like a pro

One way to meet the recommended servings for vegetables and fruit is to include some at every meal. Follow Health Canada’s Eat Well Plate, which provides guidelines on what a balanced meal looks like: http://www.healthycanadians.gc.ca/eating-nutrition/healthy-eating-saine-...

Eat at least two kinds of vegetables to get a variety of nutrients and fibre. Grain products (e.g., brown rice, whole grain bread, quinoa) should occupy about a quarter of your plate; meat and alternatives (e.g., fish, lean meat, chicken, beans, lentils) should fill the remainder of your plate. Enjoy your meal with a glass of water or plain lower-fat (2% or less) milk. Finally, choose fresh fruit for a delicious dessert.

Size up your food portions!

It can be easy to overestimate or underestimate the amount of food that you eat. Use your hand as an easy way to measure different types of vegetables and fruit, so that you know how you are meeting your 7-10 recommended servings each day. Here are some examples:

Handy Measure for One Serving Good for measuring 1 serving of these
Fist = 1 cup Fresh leafy greens
Half fist = ½ cup Fresh, frozen and canned fruit and vegetables Vegetable and fruit juice
Cupped hand = ¼ cup Dried fruit (e.g. raisins, dates, figs, apricots)

Tips to fill half your plate with vegetables

  1. Combine veggies with other ingredients. Vegetables don’t have to be a standalone item. Pasta with pesto sauce and roasted veggies, for example, is a delicious way to combine food groups together.
  2. Double the veggie portion in your favourite recipes. Double up the veggies in your soups, casseroles, and pastas. Throwing in an extra onion, bell pepper, or an extra handful of mushrooms won’t change the way a recipe tastes but will make your recipe even heartier.
  3. Keep versatile vegetables handy. Carrots, broccoli, zucchini, and onions can be easily added to salads, sauces, casseroles, you name it!

Did you know? Frozen and canned are just as good as fresh!

Frozen veggies and fruit are just as nutritious and delicious as fresh, and can be cheaper and more convenient, especially when it’s off season and you can’t buy fresh. Frozen veggies are great to use in casseroles, stir fries, soups, and more, because they can be cooked straight from frozen. Frozen fruit can be added to smoothies or to yogurt, but check the ingredient list first to make sure the product contains no added sugar.

When buying canned veggies, choose low salt or no salt added options and rinse with running water before use. When buying canned fruit, avoid ones that are canned in syrup. Choose fruit that is canned in its own juice or water.

Goal Setting Review

A goal that is SMART has the following characteristics:

  • Specific – your goal is clear and well-defined
  • Measurable – it’s easy to see if you’re on track
  • Attainable – you know how to achieve your goal
  • Realistic – it’s practical and takes into account of possible restraints
  • Timely – it’s to be accomplished within a given time frame

SMART goal tip: Find a balance between variation and consistency.

It is easier for a habit to become ‘second nature’ if you repeat the exact same thing every time. For example, your goal might be to have toast with banana and peanut butter and a glass of milk for breakfast every morning.

Adding variety, however, may help you from being bored of your goal. For example, you could substitute banana with apple slices on some days, or change the toast to pita on other days.

Take charge of your environment

Did you know we make over 200 decisions about food every day? The environment around us at work, at school, and at home, all influence our healthy eating behaviours.

Changing the environment to your advantage

There are many things you can do to change your environment to help meet your healthy eating goals. Here are some ideas:

AT HOME:

  • Not there, then not a problem. Hard to resist foods are easier to resist if they aren’t available. If you have a hard time resisting less nutritious foods, then don’t buy them or bring them into your home.
  • Do a kitchen inventory and make a grocery list before you head to the grocery store. Include vegetables, fruit and whole grains on your list. A little planning beforehand can save you time and money, and ensure you buy healthier food choices.
  • Want to eat more vegetables and fruit? If they’re washed and ready to eat, you and your family are more likely to eat them. Spend a few minutes washing and cutting up veggies and fruit, and leave them in the fridge so they are easy to reach. Pair them with a yogurt dip or hummus.

AT SCHOOL:

  • Kids who pack a lunch are more likely to eat healthy foods including vegetables and fruit. Putting veggies and fruit in their lunches helps them to get their vegetable and fruit servings in for the day. It also promotes healthy eating. Pack cut up veggies with hummus or dip, and send fruit and cheese or yogurt for snacks.

AT WORK:

Is there a candy bowl out in a common area or on your co-worker’s desk? Do some of your colleagues or suppliers bring in donuts for the staff room? Or, is your organization providing an unhealthy lunch at a staff training? Sometimes it can difficult to stick to your healthy eating goals at work! But it is possible! Encourage your organization to adopt healthy meeting and food policies to encourage a supportive workplace environment for all. Workplaces like yours can get started by becoming a MeetSmart workplace. There are also things you can do personally to help you keep your healthy eating goals at work. Try these tips:

  • Brownbag it! Just like kids, adults who pack a lunch are more likely to eat healthier foods. Homemade foods tend to have less fat, sugar and sodium than store bought or restaurant foods. So, try to bring your lunch more often than not, and pack lots of nutrient-rich vegetables and fruit, like raw veggies and hummus or whole fruit.
  • Staff potluck? Make sure the dish you bring is a healthy one. Then, you know that if no one else’s dish fits into your healthy eating goals, you can eat the food you brought. No time to make something? You can never go wrong with a veggie or fruit tray.
  • Avoid snacking from the candy bowls. For example, just a couple of candies may give you at least 60 extra calories a day, which may not seem like a lot, but adds up to 300 unneeded additional calories over the course of the work week.

SMART Goals Review

A SMART goal has the following characteristics:

  • Specific – what would you like to change?
  • Measurable – how will you track your progress or know if you’ve met your goal?
  • Attainable – how will you reach your goal?
  • Realistic – is your goal realistic with the resources available?
  • Timely – by when do you want the change to happen?

Check out this time-saving tip

Did you know that keeping easily accessible veggies and fruit at home is associated with eating more veggies and fruit, especially for children and teens? Keep a bowl of fruit on the countertop and keep veggie sticks (e.g. carrots, peppers) in the fridge so a healthy snack is only just an arm’s reach away! A quick shortcut is to buy packages of pre-cut and pre-bagged vegetables and fruit to keep at home. Don’t forget to rinse them under cold, running water first.

Tips to help you set and reach your SMART goal

If at first you don’t succeed, try again: Setbacks are a normal part of the process you go through to achieve a goal. Feel good about what you’ve already accomplished, and adjust as needed to keep moving forward!

Bring it all Together

Here’s a quick summary of the online challenge:

  • WEEK 1: There’s no weekend warrior when it comes to eating vegetables and fruit! You have to eat them every day! Set SMART goals to help you get started.
  • WEEK 2: Meet your recommended number of servings of vegetables and fruit, and boost your fibre intake at the same time, by snacking on veggies and fruit.
  • WEEK 3: Being mindful when eating is important for tuning into hunger. Turn off screens and enjoy the conversation of loved ones. Eating mindfully means eating slower, and noticing the texture, taste and aroma of the food you are eating.
  • WEEK 4: Portion like a pro and meet your recommended servings of vegetables and fruit by eating some at every meal and snack.
  • WEEK 5: Your environment can affect your healthy eating goals. Try to stay on top by packing a lunch for work, and encouraging your organization to adopt healthy eating policies.

SMART goal review

A SMART goal has the following characteristics:

  • Specific – what would you like to change?
  • Measurable – how will you track your progress or know if you’ve met your goal?
  • Attainable – how will you reach your goal?
  • Realistic – is your goal realistic with the resources available?
  • Timely – by when do you want the change to happen?

Keep up the great work! Healthy eating is about lasting behaviour

Incorporating new behaviours and new habits into your routine can take a long time, so don’t let the duration of this online challenge limit you! Repeating the same behaviour makes it progressively easier. This kind of repetition will help ingrain new behaviours into your routine, so that they may eventually become second nature. Healthy eating is not as simple as a six-week challenge, let this simply be the starting point of a journey to make lasting changes.

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