Questions & Answers are listed by category
No problem. You can also use PayPal or debit cards (Visa or Mastercard). If you do not have a Pay Pal account, joining is easy at https://www.paypal.com
A team of five players or more is recommended to help motivation and support, however, if you wish to create a challenge by yourself, you can.
The cost depends on the length of challenge you choose. We have 4-, 8- and 12-week challenges, which can be viewed on the pricing page.
Yes! Simply join us as a partner and you can enjoy a percentage of the revenue you make for each challenge you create. For more information, visit our Partnership page.
As soon as you register, you will have to access your own admin page and be able to send a link to your community inviting them to join your team. This link will direct your community straight to the registration page and then into your team.
The terms of service can be found at the bottom of this sign-up page, or by visiting http://www.myhealthchallenge.com/pages/terms-of-service
Our site has been developed to work with many different devices and browsers. Common examples include all versions of Google Chrome, Mozilla Firefox, Safari and Internet Explorer 10+. We recommend having the latest version of your browser installed to improve security and provide faster loading times.
As per section 4.1 of the terms of service the service fee is non-refundable, unless the site is unavailable for more than twenty four hours, in which case you will be entitled to a full refund or complimentary challenge (which ever you prefer).
High cholesterol
The five habits are a great way of addressing any cholesterol concerns you may have. By combining more rest, better nutrition, improved hydration, gentle movement and a positive outlook on life, your cholesterol levels are bound to improve.
The five habits are a great way of addressing any blood pressure concerns you may have. By combining more rest, better nutrition, improved hydration, gentle movement and a positive outlook on life, your blood pressure levels are bound to improve. Our program does not contain any components that will stress your body or raise you blood pressure further.
"My Feed" displays posts from all players in your team and any player you have chosen to follow.
"World Feed" displays posts from players all over the world. These players are active in other challenges, but on the same level as you, so you can interact and share ideas.
This is a list of players you are following. To find players to follow, visit your dashboard and click on the World Feed. Here you will see posts from players throughout the world. When you find a person you want to follow, click on their name and then follow them by clicking on the green 'Follow' button above the graph. When following a person, any posts they make will show up in your news feed. People with a green dot next to their name indicate they are in an active challenge, and those without, indicate their challenge is complete
There are a number of ways to track your results over the challenge. The following list represents some of the many options you have. To record any of the pre or post-game information, simply visit the MY DETAILS page.
- Weight
- Body fat
- Strength (a measurable outcome, such as weight, time or repetitions)
- Fitness levels (a measurable outcome, such as distance, time or score)
- Girth measurements (chest, waist, or hips)
- Mindset information
- "Before" pictures
MHC is all about progress, not perfection. Choosing to lose a point or two every now and then, can actually be healthier than forcing yourself to be perfect. Health is as much a mental state as it is a physical one, so if you are out and feel like something non-compliant from time-to-time, go for it! We believe that health is about sustainablility, which can only come from balance.
Below are a number of videos to help you better understand the various parts of the challenge.
If you need a quick reminder of your daily habits, click on the MY HABITS page to see the habits specific to the level you have chosen. Here is a quick video to explain the MY HABITS page.
Most of your challenge information is stored on the my details page. Passwords, profile pictures, before and after information, mindset scores and privacy settings can all be accessed here. Below is a short video to explain this page further.
Bonus points are earned by performing additional activities each week. These points get stored in your ‘Rewards Bank’ and automatically applied on days when points are lost. Reward points allow flexiblilty and choice during the challenge and help with both motivation and sustainability.
Here is a short video explaining the MY REWARDS page in more detail.
Scoring is done in the "SUBMIT SCORE" box of your dashboard and is a two-step process.
Here is a short video to show you how to submit your daily score:
When logged into your dashboard, you will see (in the top right corner) a title that says “THIS WEEK'S MINDSET CHALLENGE”. Under this, is a green box that says CUSTOMISE YOUR MINDSET. Click on this, and then on the down arrow in the blue box, where five customisable choices will appear. Select the one you like and then click on the ‘Save and Return to Dashboard’ button. Your new mindset activity will now appear in your dashboard to remind you what to do each day.
Here is a short video on how to customise your mindset.
We have built our website so it is easy to use without installing another app from any webstore. You can easily save it on your phone or mobile device with an icon for each access. Below are instructions for iOS and Andriod.
Yes. We pride ourselves on being one of the few challenges in the world where you can customise both the length of your challenge and the way you play it. Healthy living is about choice, fun and sustainablility - three key factors you will enjoy everyday in our challenge.
The cost depends on the length of challenge you choose. We have 4-, 8- and 12-week challenges, which can be viewed on the pricing page.
Any form of exercise is fine, as long as it's safe and matches your body's functional capability. Where you have goals relating to strength and/or fitness, we recommend you be specific i.e., "I want to walk 2.4 km in 30 minutes", or "I want to perform 10 squats in the gym with 50 kg". In the "My Details" section of the system you can add this information and monitor your pre-and post-results.
Check out our FREE RECIPES above and decide for yourself. We think you'll love it!
Put simply, it's a challenge to follow 5 health habits. You can choose a 4-, 8- or 12-week period and select one of four levels of difficulty to play at. For more details, visit the HOW TO PLAY tab on the home page.
Not at all. The challenge has been designed to suit all fitness levels. To learn more about the exercise requirements, visit THE RULES page and read through the Movement habit.
Absolutely. There are two ways to participate in a challenge. The first is by 'joining' a challenge that has already been set-up. There are new challenges starting all over the world, every week. The second is by 'creating' your own challenge and inviting people in your community to join. You can view both of these options when you click on the Register button.
Yes. We recommend you start at level 1, where there's a wider variety of vegetarian food, or go straight to level 4, where you can create your own nutritional guidelines to suit your specific needs.
Hydrating helps your body feel and function better. Each day of the challenge, your goal is to drink a certain amount of filtered water, specific to your body weight and challenge level.
To work out how much water to drink during the challenge the system will ask for two things:
1) Your weight
2) The level of challenge you wish to play at (there are 4 to choose from).
Hydration example for a 70 kg female in litres
Level 1: 1.4 litres/day
Level 2: 1.75 litres/day
Level 3: 2.1 litres/day
Level 4: 2.1 litres/day
The most common cause of dehyration comes from not drinking enough water. Other factors can also include a persons activity levels, the climate they live in, the amount of diuretic drinks they consume, or any medical conditions they have that may require diuretic based medication.
The best way to tell if you’re dehydrated is by looking at the colour of your urine. If your urine is a light shade of yellow, you’re fine. If it’s dark yellow and odorous, you need more water. Use our chart as a guide.
Symptoms of dehydration can include:
Certain vitamins and some vegetables, like beetroot, can affect your urine colour, so take this into consideration.
The cost depends on the length of challenge you choose. We have 4-, 8- and 12-week challenges, which can be viewed on the pricing page.
We recommend you join a team with similar goals or interests to you. The best results occur when you become part of a community you can both relate to and be supported by. If you want to join a challenge in your local area, search for that suburb or city. If you want to join a group based a key word like fat loss, surfing or type 2 diabetes, search for that specific term.
Absolutely. Joining with friends or family members is a great way to remain motivated and supported over the challenge period. You will also be able to meet other like-minded people in the team and share your knowledge and experience together.
Yes. The captain is the person who creates the challenge. Most captains have played before and typically play a key role in motivating and supporting their team during the course of the challenge.
The terms of service can be found at the bottom of this sign-up page, or by visiting http://www.myhealthchallenge.com/pages/terms-of-service
Yes. When you sign-up, a payment receipt is automatically sent to you via email.
Each week we provide a different mindset challenge that enhances the way you see your life. This daily 15-minute activity will help you stay motivated, learn new health strategies and significantly improve results in the other four habits.
The weekly mindset challenge is viewable on your dashboard each day and changes every Monday. You can choose to perform the default challenge we set for the week, or personalise your own challenge by clicking the "customise challenge" tab and selecting one of the many options available.
When logged into your dashboard, you will see in the top right corner a title that says “THIS WEEK'S MINDSET CHALLENGE”. Under this there is a green box that says READ MORE/CUSTOMISE MINDSET. Click on this and then on the down arrow in the blue box. Five customisable choices will now appear. Select the one you like and then click on the ‘Save and Return to Dashboard’ button. Your new mindset activity will now appear in your dashboard to remind you each day of what to do.
Here is a short video that shows exactly how the mindset can be customised.
The challenge has been designed to suit all fitness levels. If you can move for 10 minutes a day and stretch for 5, then you can do the challenge.
Below is the movement criteria for each level
Level 1 - 5 minutes stretching; 10 minutes exercise (15 minutes of movement each day).
Level 2 - 5 minutes stretching; 15 minutes exercise (20 minutes of movement each day).
Level 3 - 10 minutes stretching; 15 minutes exercise (25 minutes of movement each day).
Level 4 - Customise your own movement habits.
Any form of exercise is fine, however, we recommend you move in a way that is in alignment with your goals and matches your body's functional capability.
If improving fitness is your goal, then walking each day might be the focus. If building strength and stamina is important, then a specific weight-training program may be the key. Whether it's weight training, tennis or Tai Chi, the goal is to create a routine each day that is fun, builds energy and improves function.
The best stretches to perform are the ones you feel motivated to do daily and the ones that help you feel and function better. To help you achieve this, we have created a personalised stretch routine, that will not only show you which muscles are tight, but what to do to stretch them. You can download these stretches from the "My Habits" page once registered.
Other than in our blog, we do not provide program templates. The reasons why include:
1) Customisation. We pride ourselves on not being another "one-size-fits-all" health challenge. Our goal is to move you towards your goals through fun, effective exercise, not backward through injury or movement you may not like.
2) Complexity. Creating workouts which are both safe and effective for the online market, requires a lot of specific information. A person's strength, flexibility, posture, functional capabilities, medical history, current/past injuries, as well as what they actually like doing, are just a few examples. Answering these questions can get quite complex and time consuming when signing up, therefore, we like to keep things simple and recommend you continue on with what you feel is safe and effective for YOU.
If you are new to exercise, some of the following ideas may help.
- Follow your team leader's workout ideas (if available).
- Complete a workout format that was successful in the past and is still in line with your current goals.
- Ask a health professional to program a workout for you.
- Join a facility that provides 1-1, or group training options.
Follow these instructions for a simple front neck stretch.
Hold for 30 seconds each side and perform up to 3 times
This stretches muscle groups scalenus anterior, scalenus medius, S.C.M.
A basic overview of a number of research articles has been complied below to explain why we have limited soy consumption in parts of our program, as well as some recommendations on the best types to consume. For more information please refer to the references provided, and as always, feel free to conduct your own research and make up your own mind.
Many soybean products are processed for meal and oil (shortening, margarine, cooking oil & salad dressings). Soy lecithin is one example found in many foods and commonly used as an emulsifier, which means it helps oil and water mix together and stay stable. In the past, soy has been portrayed as a superfood, however, new evidence has emerged about the negative health impacts it can have.
Research has concluded that there are a number of concerning factors surrounding the consumption of soy products. Impaired fertility and immunity (reference 1,2,3,4), thyroid disorders (5), cognitive impairment (6,7) and infant abnormalities (8,9), dominate these concerns.
The major concerns include the toxins, isoflavones, aluminium and manganese levels present in the soy beans, together with the fact that a large percentage of the world’s soy crops are genetically modified (10,11).
Soy products of concern include:
Tofu
TVP (texturized vegetable protein) or soy protein isolate
Soybean oil
Soy milk
Soy cheese, soy ice cream, soy yogurt
Soy protein
Edamame
Soy infant formula.
Fermented soy products such as:
Tempeh – fermented soybean cake that is firm and has a nutty, mushroom-like flavour
Miso – fermented soybean paste that is quite salty and commonly used in miso soup
Natto – sticky fermented soybeans with a strong, cheesy flavour
Tamari – fermented soybeans, salt & enzymes.
Switch:
Soy bean oil for olive oil, or coconut oil
Soy milk for almond or coconut milk
Soy cheese, ice cream or yogurt for coconut ice cream/yogurt
Soy protein for amino-acid packed hemp protein
Soy infant formula for soy-free alternatives.
(1) Colborn, T., Vom Saal, F., & Soto, A. (1993) Developmental effects of endocrine-disrupting chemicals in wildlife and humans. Environmental Health Perspectives, 101, 378-384.
(2) Poon, B., Leung, C., Wong, C., & Wong, M. (2005) Polychlorinated biphenyls and organochlorine pesticides in human adipose tissue and breast milk collected in Hong Kong. Archives of Environmental Contamination and Toxicology, 49, 274-282.
(3) Irvine, C., Shand, N., Fitzpatrick, M., & Alexander, S. (1998). Daily intake and urinary excretion of genistein and daidzein by infants fed soy- or dairy-based infant formulas. American Journal of Clinical Nutrition, 68, 1462-1465.
(4) Mitchell, J., Cawood, E., Kinniburgh, D., Provan, A., Collins, A., & Irvine, S. (2001) Effect of a phytoestrogen food supplement on reproductive health in normal males. Clinical Science, 100, 613-618.
(5) Fort, P., Moses, N., Fasano, M., Goldberg, T., & Lifshitz, F. (1990) Breast and soy-formula feedings in early infancy and the prevalence of autoimmune thyroid disease in children. Journal of The American College of Nutrition, 9, 164-167.
Biochemical Pharmacology, 54, 1087-1096.
(6) White, L., Petrovich, H., Ross, G., & Masaki, K. (1996) Association of mid-life consumption of tofu with late-life cognitive impairment and dementia: the Honolulu-Asia aging study. Fifth International Conference on Alzheimer’s Disease, 487.
(7) White, L., Petrovich, H., Ross, G., Masaki, K., Hardman, J., Nelson, J., Davis, D., & Markesbery, W. (2000) Brain, aging and midlife tofu consumption. Journal of The American College of Nutrition, 19, 242-255.
(8) Cassidy, A., Bingham, S., & Setchell, K. (1994) Biological effects of a diet of soy protein rich in isoflavones on the menstrual cycle of premenopausal women. American Journal of Clinical Nutrition, 60, 333-40.
(9) Setchell, K., Zimmer-Nechemias, L., Cai, J., & Heubi, J. (1997) Exposure of infants to phyto-estrogens from soy-based infant formula. Lancet, 350, 23-27.
(10) McGraw, M., Bishop, N., Jameson, R., Robinson, M., O’Hara, M., Hewitt, C., & Day, J. (1986) Aluminum content of milk formulae and intravenous fluids used in infants. Lancet, 1, 157.
(11) Dabeka, R., & McKenzie, A. (1987) Lead, cadmium, and fluoride levels in market milk and infant formulas in Canada. J Assoc of Anal Chem, 70, 754-57.
Most of us are aware of the pros and cons of alcohol. The secret to health is to understand how much YOU can consume, in order to achieve and maintain your health goals. Many people respond poorly to excessive alcohol consumption i.e., weight gain, elevated blood sugar levels, digestive issues and/or poor sleep. We are not implying that you should stop all consumption, just that the creation of balance is important. For some people, small amounts of alcohol each week can be tolerated. For others it is out of the question. The general rule of thumb is, the less alcohol you consume during the challenge, the more health you will gain.
Level 3 is designed for people who don’t respond well to products that can create inflammation. Limiting dairy can often help to reduce this and allow a person to creatively seek alternatives to maintain balance within their bodies. If you would like to modify the rules in Level 3, you can do this by selecting Level 4 and designing your own formula for success.
Level 3 is designed for people who are sensitive to products that can affect their natural balance. Limiting sugar on this level can help people regain this balance and seek other alternatives to enhance their natural state. If you would like to modify the rules in level 3, you can do this by selecting Level 4 and making up your own formula for success.
Level 3 is designed for people who are sensitive to products that can affect their natural balance. Limiting caffeinated beverages can often help people regain this balance and seek other alternatives to enhance their natural state. If you would like to modify the rules in Level 3, you can do this by selecting Level 4 and making up your own formula for success.
Level 3 is designed for people who don’t respond well to products that can create inflammation. Removing grains can often help people to creatively seek alternatives to help maintain balance within their bodies. If you would like to modify the rules in Level 3, you can do this by selecting Level 4 and designing your own formula for success.
Level 3 is designed for people who don’t respond well to products that can create inflammation. Limiting alcohol can often help to reduce this and allow a person to creatively seek alternatives to maintain balance within their bodies. If you would like to modify the rules in Level 3, you can do this by selecting Level 4 and making up your own formula for success.
The five habits are a great way of addressing any concerns you may have around type 2 diabetes. By combining more rest, improved hydration, better nutrition, gentle movement and a positive outlook on life, your blood sugar levels are bound improve.
We believe that not all grains are created equal. Their health effects can be quite varied and research suggests that certain grains are better than others.
To reduce confusion, we have selected three levels of classification for grains.
Pseudograins
Pseudograins resemble grains, but are not biological members of the same group i.e., amaranth, quinoa and buckwheat.
We see these as having two major benefits. Firstly, unlike processed grains, they are easier to digest and have better nutritional properties (protein, amino acids, B vitamins and iron). Secondly, they have less impact on the blood stream, which helps to stabilise both our energy and body weight.
For these reasons we allow more of these grains in the challenge than others.
Whole grains
The term whole grain refers to a variety of grains, which are still in their natural form.
Whole grains can have many health benefits, however, due to an unregulated market, their food labelling can be highly misleading and the quality very poor. Large companies have moved into this market, selling products like ‘Whole Grain’ Fruit Loops and ‘Whole Grain’ Coco Pops and completely changed the way this type of grain is represented.
A true whole grain consists of three edible parts (Reference 1):
In the challenge, you will see whole grains listed as things like oats, wheat, barley, spelt, rye, and certain forms of rice. Other less common examples can include Bulgur, Farro, Millet, Kamut and Teff.
Refined grains
Refined grains are the third level we document in our guidelines. These have had the bran and germ removed, leaving just the endosperm (2). The high-carbohydrate endosperm contains lots of starch and very little protein. This processing is popular because it significantly improves the shelf life of the product, which means more profits for the corporations making it.
The dangers
Refined grains are high in carbohydrate and can be digested and absorbed very quickly, leading to rapid spikes in blood sugar and subsequent food cravings. Over time, continual exposure to refined grains can create insulin resistance and open the door for weight gain, obesity and numerous metabolic diseases, such as type 2 diabetes and heart disease (3).
In the challenge, you will see refined grains listed as things like white bread, white rice, white flour, etc.
References:
1) Slavin J.(2003) Why whole grains are protective: biological mechanisms. Proc Nutr Soc. 2003 Feb; 62(1): 129-34
2) Steffen L, Jacobs D, Stevens J, Shahar E, Carithers T, & Folsom A. (2003)
Associations of whole-grain, refined-grain, and fruit and vegetable consumption with risks of all-cause mortality and incident coronary artery disease and ischemic stroke: the Atherosclerosis Risk in Communities (ARIC) Study. Am. J. Clin. Nutr., September, vol. 78 no. 3; 383-390
3) Yu D, Shu Xo, Li H, Xiang, Y, Yang G, Gao Y, Zheng W, & Zhang X. (2013)
Dietary carbohydrates, refined grains, glycemic load and risk of coronary heart disease in Chinese adults. Am J Epidemiol. 2013 Nov 15;178.
The traditional methods of soaking, sprouting and fermenting help to reduce the anti-nutrient properties within a grain and improve the absorption of its various nutrients and minerals (1).
Anti-nutrients like gluten, lectin and phytic acid can interfere with our digestion and impair absorption of other nutrients - this is the plant’s natural way of defending itself from predators. Phytic acid can bind minerals and prevent them from being absorbed. Lectins may cause damage in the gut (2).
For thousands of years, many traditional cultures have used these preparation methods to improve and enhance their health. It seems that only in recent times we have forgotten these essential practices.
N.B. Anti-nutrients are not specific to grains. They are also found in all sorts of other foods, including nuts, seeds, legumes, tubers and even fruit and vegetables
References:
1) Valencia S, Svanberg U, Sandberg A, & Ruales J. (1999) Processing of quinoa (Chenopodium quinoa, Wild): effects on in vitro iron availability and phytate hydrolysis. Int J Food Sci Nutr. May; 50(3): 203-11
2) Cuadrado C, Hajos, G, Burbano C, Mercedes M, Ayet G, Muzquiz M, Pusztai A, & Gelencser E. (2002) Effect of Natural Fermentation on the Lectin of Lentils Measured by Immunological Methods. Food and Agricultural Immunology Volume 14, Issue 1, pages 41-49.
Gluten is a protein found in grains like wheat, spelt, rye and barley. This protein has been linked to health complications and typically shows up as either a sensitivity, allergy or autoimmune disease (1).
While gluten can be problematic for some, it does not mean that grains need to be avoided. There are plenty of gluten-free alternatives on the market, such as buckwheat, quinoa, rice and oats.
It is important to remember that just because a food contain anti-nutrient properties, does not mean we have to avoid them. Every food has its pros and cons and the benefits of real, whole foods will often far outweigh any harmful effects it may have.
The key is to source the best quality possible and use preparation methods like soaking, sprouting and fermenting to enhance the natural health benefits.
(1) Sapone A, Bai J, Ciacci C, Dolinsek J, Green P, Hadjivassiliou M, Kaukinen K, Rostami K, Sanders D, Schumann M, Ullrich R, Villalt D, Volta U, Catassi C & Fasano A. (2012) Spectrum of gluten-related disorders: consensus on new nomenclature and classification. BMC Medicine 10:13
Anti-nutrients are natural or synthetic compounds found in foods like grains, beans, legumes, nuts and seeds. They can interfere with digestion and impair absorption of essential nutrients.
Anti-nutrients like phytic acid, leptins and saponins are a plants natural defense mechanism. They bind to vitamins and minerals and make them difficult to absorb. These antinutrients help repel pests, bugs and other predators, so the seeds are able to live on and reproduce.
We are all individuals. A diet that includes whole grains may be good for some, but not others.
If you can eat whole grains, function optimally and meet the health goals you set for yourself, then eat them! There are plenty of studies to support the benefits of consuming certain grains.
If, however, you experience things like bloating, low energy, immune responses, digestive issues and/or weight gain to name a few, then it may be time to reassess things. Studies have also shown that meals with lower levels of complex carbohydrates can lead to weight loss, reduced belly fat and major improvements in various health markers (1). It is important to remember that grains are not essential in our diet and there are plenty of food sources that can provide the same sort of nutrient profile.
The key is to remember that your body never lies, listen to it and it will tell you what works best and what does not!
References:
(1) Iris Shai, R.D., Ph.D., Dan Schwarzfuchs, M.D., Yaakov Henkin, M.D., Danit R. Shahar, R.D. (2012) Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. N Engl J Med 2008; 359:229-241.
For recipe ideas that include grain and grain-free options, click on the link below.
Below are the standard drink measurements for beer, wine, champagne and spirits.
375ml of mid strength beer (12.7 fluid ounces)
285 of full strength beer (9.63 fluid ounces)
100 ml of wine (3.4 fluid ounces)
100 ml of champagne (3.4 fluid ounces)
30 ml of spirits (1.01 fluid ounces)
Bread is permitted on some levels of the challenge but not others. See our Nutritional Guidelines for more details.
On the levels that allow bread, we recommend starting with grains that are either gluten free (i.e., buckwheat), sprouted, or fermented (i.e., sourdough).
If you find sourcing or making this type of bread difficult, then whole grain bread i.e., wheat, barley, spelt, rye, etc, are the next best option. Refined breads like white or brown bread, are out on all levels.
For more information of grains, enter the word ‘grain’ in the search bar above.
Ghee, or clarified butter, is butter with the milk proteins, sugars and water removed. It’s ideal for people who wish to avoid lactose or casein.
Ghee is also a great cooking oil because as a saturated fat, you can heat it at a higher temperature and due to the clarification, you don’t run the chance of burning any of the milk solids.
Peoples tolerance of dairy can vary considerably and it's certainly not right for everyone. To test your own tolerance levels, try taking dairy out for at least a week and notice how you feel. For people concerned about their calcium intake, there are plenty of foods that have high levels of calcium, such as seafood (i.e., oysters and sardines) and leafy green vegetables. After your dairy free period, start to re-introduce it, one group at a time and observe how you feel and function. Butter and ghee are the most commonly tolerated sources of dairy.
Whole grain couscous is a staple food in western North Africa. It’s made from two different sizes of semolina (the hard part of the wheat grain that is left after milling), which is then bound together via water.
In the challenge, whole grain couscous is unrestricted on level 1, can be consumed twice a week on level 2 and unavailable for consumption on level 3.
The key is to check the ingredients. If the product is in its natural form i.e., tuna in spring water, it’s fine to eat. If the product has added firming agents, regulators, stabilisers, preservatives, sugars, colours or additives, then it's no longer compliant.
When it comes to finding recipe ideas, there are hundreds of great sites to visit. Here are just a a handful that we recommend.
Yummly.com
Delish.com
Nomnompaleo.com
Foodmatters.tv
Taste.com.au
Check out the Sample Recipe document on the MY HABITS page. You will find a selection of delicious breakfast, lunch and dinner recipes, as well as some ideas for sauces and snacks.
To customise your Level 4 nutrition, download the Level 4 nutrition guidelines and click on the drop down boxes in the fourth column. You will then be able to customise the rules you wish to maintain over the course of the challenge for example YES I will consume this or NO I won't consume this or the specific NUMBER of times I will consume this i.e., 5 alcoholic drinks per week.
INGREDIENTS
½ cup organic quinoa, soaked over night
1¼ cup coconut milk
100 grams fresh fruits of your choice
20 grams chopped nuts e.g. almonds / walnuts / pecans etc.
1 tsp coconut nectar (optional)
1 tsp cinnamon
METHOD
Rinse the now sprouted quinoa thoroughly and transfer to a frying pan. Add the coconut milk and sea salt then bring to a simmer. Cook the quinoa for around 12-15 minutes allowing the milk to absorb. Add a little extra water if the consistency is too thick. When quinoa has absorbed the milk, turn the heat off, cool for 5 minutes and add the nuts and fruit. Serve with a drizzle of raw honey and cinnamon.
TIP
Quinoa is a great alternative to rolled oats and quick, tasty way to get your protein in the morning, particularly, if you’re not s a savory person.
INGREDIENTS
150g of chicken thigh fillet
1 tbsp. of ghee or butter
1/2 tbsp. of tandoori spice mix
Mixed salad - your favourite combo
SPICY TANDORRI MIX
2 tsp. of red chilli powder
1 tbsp. of paprika
2 tbsp. of garam masala
METHOD
Combine chilli powder, paprika and garam masala.
Rub on to meat up to 1 day before, and on fish up to 2 hours before cooking.
In a stainless steel bowl, toss the chicken thigh in the tandoori spices.
Heat the ghee or butter in a pan. Cook the chicken thigh on medium heat for approximately 6 minutes each side. Serve with your favourite mixed salad and a small ramekin of compliant yoghurt.
TIP
The spice mix will keep in sealed glass jar for up to 3 months.
INGREDIENTS
2 tablespoons of coconut oil
300g chicken, sliced.
2 tablespoons tamari sauce
2 tablespoons water
1 small red capsicum, cut into thin strips
½ a head of broccoli
1 chilli – deseeded and chopped
½ cup of cashews
METHOD
Heat the coconut oil in a wok or frying pan over medium heat until hot. Add the chicken and stir-fry about 2-3 minutes or until just tender. Transfer the chicken to a plate. Heat the remaining teaspoon of coconut oil in a wok over medium-high heat and stir-fry the capsicum, chilli, and broccoli for 3-5 minutes or until tender. Combine the tamari sauce and water together and add to the wok with the chicken. Stir over a medium-high heat for a few minutes then serve.
TIP
Brown rice, zucchini noodles, or quinoa make a nice accompaniment for this dish if you are looking for healthy side options
INGREDIENTS
1 kg of cauliflower
4 garlic cloves
2 tablespoons of butter or olive oil if you are dairy intolerant
¼ cup of chives
Salt and pepper to taste
METHOD
Place cauliflower in a steamer over a saucepan of boiling water and steam for about 15 minutes or until cooked through.
Place cauliflower in a food processor, garlic crush the garlic into the mix, season with salt and pepper and add 1 tablespoon of butter. Blend until smooth.
Place in a large bowl with remaining butter on top and sprinkle with chives.
TIP
Bacon also goes well in the dish should you want to add some protein.
INGREDIENTS
4 truss or Roma tomatoes chopped
1 cup of basil chopped
1/2 Spanish onion finely diced
1 garlic clove finely chopped
100ml of olive oil
Juice of 1 lemon or lime
1 chilli de-seeded and finely chopped
Celtic sea salt to season
METHOD
Using a stainless steel or glass bowl, simply combine all of the ingredients together.
TIP
Serve with your favourite vegetable sticks, compliant crackers or as a fresh simple salad.
INGREDIENTS
1 cup of almonds soaked overnight discard water
2 cups of dates soaked for couple of hours 1 cup for topping
1 cup of filtered water
1/2 cup of cocoa powder
2 cups of chopped coconut flesh (the tender white walls inside the coconut) or desiccated coconut is fine.
METHOD
Place in a food processor and blend all ingredients until smooth. Pour into a biscuit tray to about 1 inch in thickness. Leave covered in fridge for 2 - 3 hours to firm up.
For topping; process the second cup of dates in blender with a little water until smooth like ‘cake icing’ and spread over the set mix. Sprinkle with some desiccated coconut or other nuts of your choice. Rest in fridge, then cut into squares.
TIP
Nuts, grains and seeds often lye dormant in nature waiting for optimal growing conditions. To protect itself from predators during this time, it produces nutritional inhibitors and certain toxins that can disrupt the digestion and absorption of anything consuming it. Soaking stimulates the germination process and reduces many of these detrimental defences mechanisms.
Below are some simple guidelines to help clarify the serving or portion sizes for some commonly consumed foods, but remember, we do not expect you to measure these during the challenge.
A standard serve is about 75g (approx. 100–350kJ) or:
A standard serve is about 150g (approx. 350kJ) or:
Or on occasion:
*Please search our support page to understand what grains are compliant in the challenge.
A standard serve is (approx. 500kJ) or:
A standard serve is (approx. 500–600kJ):
A standard serve is (approx. 500–600kJ):
375mls of mid-strength beer (approx. 400-500kJ)
100mls of wine (approx. 300kJ)
100mls of champagne (approx. 300kJ)
30mls of spirits (approx. 270kJ)
Approximately 25-30g (500-600KJ)
Reference:
https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/serve-sizes
Yes. All partners have complimentary access to all of the challenges they create. It's just another great benefit of the partnernership program.
Yes. You can create as many challenges as you like. You can have a 4-, 8- and 12-week challenge all running at the same time. You can create new challenges to start on any given Monday throughout the year and have as many people in those challenges as you want.
Partnership gives you the ability to improve service quality, improve client results, leverage your time and attract new leads - all key strategies for growing a strong business.
Depending on the level of partnership chosen, you receive a percentage of the revenue from each of the challenges you create. A platinum partner for example, who completes a 12-week challenge with 20 participants, would receive around $600. With the ability to run multiple challenges all year round, there is a great opportunity to add significant income to your business.
This is a listing that a platinum partner has created. This listing receives priority placement and is first to be seen by anyone searching for a challenge to join. Featured listings are a great way to increase the number of people joining your challenge as well as increase your revenue stream.
New challenges are starting each month. To view these challenges, click on the register button and then on JOIN a health challenge.
You can also create your own challenge with friends, family, colleagues or clients. To do this, click on the register button and then on CREATE your own health challenge.
Put simply, it's a challenge to follow 5 health habits. You can choose a 4-, 8- or 12-week period and select one of four levels of difficulty to play at. For more details, visit the HOW TO PLAY tab on the home page.
Absolutely. There are two ways to do this. The first is by 'joining' a challenge that has already been set-up (there are new challenges starting every week). The second is by 'creating' your own challenge and inviting people in your friends to join you. You can view both of these options when you click on the Register button.
The cost depends on the length of challenge you choose. We have 4-, 8- and 12-week challenges, which can be viewed on the pricing page.
Scoring is done in the "SUBMIT SCORE" box of your dashboard and is a two-step process.
Here is a short video showing you exactly how to submit your daily score:
Late scoring or forgetting to submit a post incurs a 1 point penalty per day, so be sure to set up your own personal reminder. Scoring opens each night from 7pm and is available until midnight the following evening.
If I have forgotten to post my scores, can I enter them now?
Yes. To post a late score, click on the drop-down box shown in the SUBMIT SCORE section on the dashboard and choose the date that you have missed. You may post late scores for the past 3 days only.
With all of our modern day stress, sleep can often be the first thing we sacrifice, for activities deemed "higher priority" in life. Colds, flu, aches and pains, irritation and a lack of energy, are just a few of the signs that our priorities around sleep may need addressing. In short, sleep helps us recover from the demands of our busy lives and recharge our batteries for tomorrow.
Here are 3 secrets to a successful sleep routine
If problems sleeping persist, seek professional help. Sleep disorders, some medications and certain lifestyle factors can commonly impact sleep and can require professional advice.
For more information on how to set up a successful sleep routine, visit the MY HABITS page and click on the SLEEP TIPS button.
IN THE SHORT TERM:
Impaired memory
Poor sleep can prevent the brain from resting and processing information, leading to learning and retention difficulties.
Weight gain
Sleep deprivation influences healthy food choices and disrupts hormones like leptin, ghrelin, insulin and cortisol - all vital for weight control.
Poor performance
Sleep deprivation impairs the replenishment of both our physical and mental capacity, impacting focus and concentration.
Pain
Limited sleep reduces the ability to repair and regenerate the body.
IN THE LONG TERM:
Risk of heart disease
Chronic sleep disruption affects heart rate, blood pressure and promotes an environment for many heart related health conditions.
Risk of diabetes
Sleep deprivation triggers the stress hormones cortisol and norepinephrine, which many studies have linked to insulin resistance.
During My Health Challenge, your goal is to sleep a minimum of 7 hours per night, for which you are awarded 3 points. Power naps during the day can also count towards this time.
Scoring your sleep on day 1
The challenge officially starts on a Sunday night. The amount of sleep you have on this Sunday night, will be what you score yourself on the next day, so make sure you get to bed nice and early!
The package prices are all listed in Australian dollars.
For both security and convenience, we use PayPal. For anyone without a PayPal account, we also accept all major credit cards.
Absolutely! In fact, we pride ourselves on the level of support we give, starting from the 1-hour coaching call when you sign-up. We also provide a large library of support documentation in both written and video form and email support should you have any ongoing questions as you develop your health challenges.
There certainly is, so you can have complete peace of mind when you sign-up and start a health challenge. The guarantee is simple, if for ANY reason you’re unhappy with the system, tell us within 28 days and we’ll happily refund your money. There’s a 100% satisfaction guarantee.